Many women these days experience a hormonal issue called Polycystic Ovary Syndrome (PCOS). Some people use regular medicine to treat it, but many also look for natural ways to manage and maybe even cure PCOS. In this blog, I’ll discuss 8 holistic approaches and natural remedies that can help with PCOS symptoms and make you feel better overall.
Symptoms of PCOS
- Hormonal imbalances
- Ovarian cysts
- Irregular menstrual cycles
- Weight gain
- Acne
- Excess body hair
- Infertility
- Mood changes – including anxiety and depression
Follow These 8 Steps To Cure PCOS Naturally
1. Healthy Diet
A well-balanced and nutritious diet is crucial for managing PCOS. Consider the following dietary recommendations:
a. Low Glycemic Index (GI) Foods
- Always remember to include whole grains, legumes, fresh fruits, and a variety of vegetables in your diet. This practice will not raise your blood sugar levels too much and wont cause insulin spikes.
- Fruits with a low glycemic index like pears, apples, berries, melons and pomegranate are beneficial compared to mango, sapodilla and bananas.
- Avoid refined carbohydrates and sugary foods that can cause insulin spikes. Always try to search for better alternative for any highly processed packaged food.
- Sudden insulin spikes are primarily responsible for hormonal imbalances and skin problems such as acne and pimples.
b. Anti-inflammatory Foods
- Include foods which are rich in omega-3 fatty acids. Salmon, chia seeds, and walnuts, are some of the good sources of omega-3 fatty acids to reduce inflammation in the body.
- Also, include turmeric, ginger, and green leafy vegetables, which have potent anti-inflammatory properties.
- Having Turmeric Milk at night before bed is the best way to include turmeric in your diet. Turmeric milk has many more benefits to offer you like restful sleep etc. Read my previous blog on it by clicking here Turmeric Milk: Amazing Benefits for Health and Beauty
c. Lean Protein
- Choose lean protein sources like poultry, fish, tofu, and legumes. Lentils, Peas, Broad beans, Chickpeas, Soybeans, Beans, Peanuts etc. are some examples of well known legumes.
- Regular consumption of lean protein sources can help preserve and build lean muscle mass.
- Healthy muscle mass is particularly important for individuals with PCOS, as muscle tissue plays a role in improving insulin sensitivity and metabolic rate.
- A higher muscle mass also helps to increase calorie burning, even at rest, supporting one’s weight management efforts.
d. Healthy Fats
- Consume healthy fats like avocados, olive oil, Ghee and nuts in moderation.
- Include nuts and seeds in your daily diet, Walnuts, Almonds, Pumpkin seeds, Sunflower seeds, Watermelon seeds are great source of healthy fats. They also provide essential vitamins and minerals.
- Healthy fats play a crucial role in hormone production and balance.
- They provide the building blocks for producing hormones such as estrogen and progesterone, which can help regulate menstrual cycles and alleviate PCOS symptoms.
2. Regular Exercise
- Engaging in regular physical activity can significantly improve PCOS symptoms.
- Exercise helps maintain a healthy weight, reduce insulin resistance, and balance hormone levels.
- Always try to include a combination of cardiovascular exercises, strength training, and mind-body activities such as yoga, Meditation or tai chi in your exercise routine.
- Suraya Namaskar has proven very effective in regularising periods and curing the symptoms of PCOS.
- Start with activities you enjoy and gradually increase intensity and duration as your fitness improves.
3. Stress Reduction
- Stress can increase PCOS symptoms by increasing insulin resistance and hormone imbalances.
- You can also learn stress reduction techniques such as meditation, deep breathing exercises (Pranayam), yoga and mindfulness practices to keep your mood happy.
- Making yourself busy with engaging hobbies, spending time with loved ones, and getting adequate sleep are also very essential for managing stress and promoting overall well-being.
4. Adequate Sleep
- Getting enough restful sleep is crucial for hormone regulation and overall health.
- Aim for 7-9 hours of quality sleep each night.
- Establish a consistent sleep routine, create a calming sleep environment, and avoid stimulating activities like Watching T..V or scrolling through mobile before bedtime.
- You can also explore Yog Nidra practice, it relaxes body and mind and helps to put you in deep restful sleep.
5. Weight Management
- Maintaining a healthy weight is beneficial for managing PCOS symptoms.
- Even modest weight loss can improve insulin sensitivity and hormonal balance.
- Focus on gradual, sustainable weight loss through a combination of healthy eating and regular exercise.
- Practicing an Ayurvedic lifestyle (Dincharya) can greatly simplify the process of losing weight and maintaining it.
6. Ayurvedic Panchakarma
- Panchakarma therapy works on the actual imbalances which lead to PCOS like sluggish metabolism, insulin resistance, massive imbalance of reproductive hormones, imbalanced fat metabolism etc.
- Ayurvedic Panchakarma help in cleansing, detoxifying and restoring the hormonal and metabolic imbalance that bothers women with PCOS.
- It cures the underlying imbalance of disease and rejuvenates the body from the inside out
7. Herbal Supplements
Because PCOS is an endocrine disorder, herbs that balance hormone levels can be very helpful in improving most PCOS symptoms.
Several herbal supplements have shown promise in managing PCOS symptoms. Some commonly used herbs and supplements include:
a. Shatavari
- Shatavari is a potent herb known for balancing hormones and maintaining the ovarian plexus.
- It helps regulate menstrual cycles and blood flow.
- Shatavari is easily available in market both in powder form and in a tablet form.
a. Cinnamon
- Helps regulate blood sugar levels, improve insulin sensitivity, and regulate menstrual cycles.
- It can be consumed as tea or in more concentrated tablet forms.
b. Saw Palmetto
- Saw palmetto is a powerful adaptogenic herb.
- Adaptogenic herbs can “adapt” their function according to the body’s specific needs, either enhancing or calming physiological activity.
- PCOS is characterized by high androgen hormone levels. Saw palmetto can prevent androgen production. Excess androgens are often associated with PCOS
- It also stabilizes women’s testosterone levels and can thus ease PCOS and prevents acne, insulin resistance, male-pattern hair growth, hair loss etc.
c. Vitex (Chasteberry)
- Vitex helps regulate menstrual cycles by promoting the production of progesterone (It is a hormone necessary for a healthy menstrual cycle).
- Vitex also aids in fertility by promoting regular ovulation and improving the quality and timing of ovulation.
- It is generally recommended to use Vitex for at least three to six months to assess its effectiveness.
d. Ashwagandha (Withania somnifera)
- Ashwagandha is an adaptogenic herb that reduces the stress and balance hormone levels.
- It also helps individuals with PCOS by improving insulin sensitivity, and supporting hormonal balance.
- Ashwagandha also has antioxidant and anti-inflammatory properties, which can be beneficial in managing PCOS symptoms.
e. Spearmint tea
- Spearmint tea contains anti-androgenic properties, which may help reduce the levels of androgens (such as testosterone) in the body.
- Excess androgens are often associated with PCOS and can contribute to symptoms like hirsutism (where women have thick, dark hair on their face, neck, chest, tummy, lower back, buttocks or thighs)
- It also helps balance hormones and regulate the menstrual cycle.
- One common way to enjoy this herb is brewed into a tea, which can be made from either fresh or dried leaves.
It’s crucial to consult with a healthcare professional before using any herbal supplement, especially if you are taking medications or have underlying health conditions.
8. Acupuncture
- Acupuncture, an ancient Chinese practice, has shown promising results in managing PCOS symptoms.
- It involves the insertion of thin needles into specific points on the body to promote balance and smooth energy flow inside the body.
- Acupuncture can help regulate menstrual cycles, reduce insulin resistance, and improve fertility.
- You can consult an expert acupuncture practitioner to obtain the treatment best suited for you.
While PCOS is a complex condition, incorporating natural remedies and lifestyle changes can significantly improve symptoms and overall well-being
