Natural Solutions for PCOS: Supplements, Diet and Wellness Practices for a Balanced Life

Polycystic Ovary Syndrome (PCOS) is a common condition affecting millions of women worldwide leading to a range of symptoms such as irregular periods, weight gain, and hormonal imbalances.

(Read my previous post all about PCOS here)

While medical treatments are available, many women like myself are now turning to natural remedies and healthier lifestyle choices to help manage their symptoms and improve their overall well-being. In this post, we will explore the power of diet and wellness practices in managing PCOS. From hormone balancing supplements, anti-inflammatory foods to stress-relief techniques, discover how natural solutions can help you achieve a balanced and healthier life.

*Disclaimer: I am not a health professional, and the purpose of this post is to share my knowledge surrounding PCOS and my experiences with natural remedies and lifestyle changes. it’s important to remember that supplements are not a substitute for professional medical advice or treatment. Always consult with a healthcare provider before starting anything new, especially if you have existing health conditions or are taking other medications.

Natural Supplements

Natural supplements are products derived from natural sources intended to enhance health and well-being. They can include vitamins, minerals, herbs, amino acids, enzymes, and other botanicals. Unlike pharmaceutical drugs, which are often synthetically produced and target specific medical conditions, natural supplements aim to support the body’s natural functions and promote overall health. Here are some of my favourites:

Spearmint Tea

Not only does it taste amazing, but studies have shown it can help reduce androgen levels (those male hormones that we’ve talked SO much about already). Lowering these hormones to within a normal range can lead to reducing unwanted hair growth, and a clearer complexion. It can also help with bloating and digestive discomfort. Cheers to that! I like to steep some leaves in a strainer for a few minutes.

Cinnamon

Cinnamon has been found to improve insulin sensitivity, which is crucial for managing PCOS. I love sprinkling it on porridge, or adding it to some healthy home-made banana bread for a hormone-balancing boost.

Maca Root

Meet Maca. She’s the Peruvian powerhouse! This adaptogenic root helps balance hormones and boost energy levels. It’s like nature’s way of saying, “You’ve got this!” I usually add maca powder to smoothies or porridge for a nutty, malty flavour.

Inositol

Think of inositol as your ovaries’ best friend. Specifically, myo-inositol and d-chiro-inositol can improve ovarian function and reduce insulin resistance. Many women with PCOS, including myself, find that taking inositol supplements helps regulate their menstrual cycles and even improves fertility.

Chromium Picolinate

Chromium picolinate is known to improve insulin sensitivity can help regulate blood sugar levels. Some studies even suggest that chromium picolinate can aid in weight loss or help manage weight and help reduce cravings for carbohydrates and sweets – sign me up! It is also linked with lowering cholesterol and triglycerides in the body.

Magnesium

Magnesium is one of my long-time favourite supplements. It’s benefits are HUGE. It helps decrease inflammation throughout the body, improves insulin resistance, and assists with stress management by regulating the nervous system. It can also reduce cramps, headaches and migraines, and help you get better sleep at night. You can take Magnesium orally, apply a topical cream or spray, or soak in a bath with flakes.

Zinc

Zinc is a mighty mineral for managing acne, one of the frustrating symptoms of PCOS. It also supports immune function and helps with keeping hair healthy. Foods rich in zinc include pumpkin seeds, chickpeas, and cashews, but I sometimes take a supplement for an extra boost.

Vitamin D

Sunshine in a bottle! Vitamin D is essential for hormone regulation as well as insulin sensitivity. I usually take it throughout those darker winter months, to keep my levels up.

Omega-3 Fatty Acids

Found in fish oil or flaxseed oil, omega-3s are inflammation fighters. They help reduce the inflammation often associated with PCOS and can improve insulin sensitivity. Bonus: They’re great for heart health too!

Foods to Eat and Avoid If You Have PCOS

We’ve all heard the saying, “You are what you eat,” but let’s be honest, the idea of healthy eating often conjures up images of bland, boring meals and a lifetime of culinary deprivation. But what if I told you that making informed food choices can be an exciting, delicious adventure that helps you regulate insulin levels, reduce inflammation, and balance hormones, all while satisfying your taste buds?

Foods to Eat ✔️

• High-Fibre Vegetables: Broccoli, Brussels sprouts, and leafy greens help manage insulin levels.
• Lean Proteins: Chicken, turkey, and fish provide essential nutrients without added fats.
• Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone balance.
• Whole Grains: Quinoa, brown rice, and oats help stabilise blood sugar levels.
• Low-Glycaemic Fruits: Berries, apples, and pears have a lower impact on blood sugar.
• Legumes: Beans and lentils are high in fibre and protein.
• Spices: Turmeric and Ginger help reduce inflammation and support a healthy gut.
• Fermented Foods: Greek yoghurt, kefir, and sauerkraut further promote gut health.
• Nut Milks: Almond milk contains magnesium, vitamin D & B12. Oat milk is high in fibre and fatty acids. Coconut milk stabilises blood sugar levels and can contribute to better weight management.

Foods to Avoid ❌

• Refined Carbohydrates: White bread, pastries, and sugary snacks spike blood sugar levels.
• Sugary Beverages: Sodas, sweetened juices, and energy drinks worsen insulin resistance.
• Processed Foods: Crisps, fast food, and ready meals often contain unhealthy fats & additives.
• Trans-Fats: Found in margarine, fried foods, and some baked goods, can increase inflammation.
• High-Glycaemic Fruits: Pineapple, watermelon, and ripe bananas can spike blood sugar levels.
• Cows Milk: Contains saturated fats. It can worsen acne and cause hormone imbalance. *(Try swapping out for oat, almond or coconut milk.)
• Red and Processed Meats: These can exacerbate inflammation in the digestive system and are often high in unhealthy fats.
• Artificial Sweeteners: Found in diet sodas and low-calorie snacks, these can affect insulin sensitivity.

Stress-Relieving Techniques: Finding Balance and Bliss

Living with PCOS can sometimes feel like an uphill battle, but integrating some simple stress-relieving techniques into your routine can make a world of difference, especially for your mental health. Here are some things I try to incorporate into my week where I can – we all lead such busy lives and its important to remember to look out for yourself too.

Low-Impact Workouts (LISS)

Engaging in low-intensity steady state (LISS) workouts like yoga or pilates, swimming and even gentle weight-lifting can be incredibly beneficial. For those of us with PCOS, the classic high intensity aerobic workouts we see plastered all over the internet – you know the ones – just don’t work for us. It can have the opposite effect, spiking our cortisol, so instead of feeling “pumped”, we actually tend to crash and end up in a fatigued-slump afterwards.

Low intensity activities not only help manage weight and improve flexibility but also reduce stress hormones and increase endorphins. Try a soothing yoga flow or a pilates session a few times a week to keep both your body and mind in harmony. Don’t be fooled by the words “low-intensity”. Some of the fittest and strongest people I know swear by LISS exercises. Your knees will also thank you in the long run 😉

At-Home Spa Sessions

My life changed dramatically when I made this a weekly “non-negotiable”. Draw a warm bath and add magnesium salts to help relax your muscles and reduce inflammation. Light some candles, play calming music, and use natural facial and body products to pamper your skin. This ritual can become a cherished part of your self-care routine, offering a deep sense of relaxation and rejuvenation.

Daily Meditation and Affirmations

“I don’t have time for that in the mornings” – Bullshit. You don’t need to spend hours sat on the floor cross-legged humming and chanting like the monks of Tibet. Incorporating daily meditation and positive affirmations into your schedule can take just a few minutes each day. It can significantly reduce stress levels and enhance your mood. Find yourself quiet space, focus on your breathing, and repeat affirmations like, “I am strong,” “I am healthy,” and “I am at peace.” You don’t even have to say them out loud. Just show yourself some love. I dare you.

Digital Detox

We are all guilty of this one. But taking time out from screens, especially in the evening, can greatly improve your sleep quality. Blue light from devices can interfere with your natural sleep-wake cycle. For people with PCOS, we are even more susceptible to these side-effects. Aim for 8-10 hours of restful sleep each night by setting a “curfew” for your devices and unwinding with a good book or calming music instead.

Pressure Point Massage

Give yourself a pressure point massage (or get your partner involved!) to relieve tension and stress. Focus on areas like your temples, the base of your skull, behind your ears, tops of your shoulders, palms of your hands and soles of your feet. Use gentle, small, circular motions to massage these points, helping to release built-up stress and promote relaxation. Adding a little essential oil such as Clary Sage or Thyme can make this moment feel even more special.

Journaling

Take some time each day to journal. Write down your thoughts, feelings, experiences, as well as your symptoms. This can be a powerful way to check-in with yourself, and a useful tool monitor what triggers your PCOS, and what helps it. Reflecting on your journey and celebrating your wins, no matter how small, can be incredibly empowering.

Sound Baths and Music

Sound baths are becoming increasingly popular these days. They use harmonious, resonant sounds and vibrations to promote deep relaxation and healing. Have look in your local area for a class or alternatively, creating a playlist of calming music works too. Especially music with the frequency of 528 Hz. Research suggests that the influence of this frequency has a strong stress-reducing effect on the nervous and endocrine system, even following only five minutes of exposure.

Finding What Works for You

Remember, managing PCOS is a personal journey, and what works for one person may not work for another. Experiment with these techniques and discover what brings you the most peace and joy. By prioritising self-care and stress relief, you’re not only supporting your PCOS management, but also nurturing your overall well-being – and that will speak volumes for itself.

Embrace this journey with an open heart and mind, and enjoy the process of finding balance and bliss in your life. You deserve it!

Wholeheartedly,