Women’s Health: How to naturally treat PCOS & balance hormones

Although it is unfortunate that there is no medical cure for PCOS, there are ways to manage and treat it so that symptoms improve overtime.

This is a comprehensive guide to naturally treat symptoms of PCOS and control fluctuation hormones.

Before getting into the nitty gritty, let’s cover the basics.

PCOS Meaning

PCOS stands for Polycystic Ovary Syndrome. It is a hormonal disorder affecting the ovaries, which are the small organs that store a woman's eggs. It can also impact other parts of the body and is common among women of childbearing age. If left untreated, PCOS can lead to serious health complications.

In June 2023, the World Health Organisation (WHO) declared that, “Polycystic ovary syndrome (PCOS) affects an estimated 8–13% of reproductive-aged women. Up to 70% of affected women remain undiagnosed worldwide.”

In women with PCOS, insufficient hormone production can prevent ovulation. This leads to the formation of multiple small cysts on the ovaries, which produce androgens. Androgens, typically higher in men, are found in smaller amounts in women. Women with PCOS often have elevated androgen levels, disrupting menstrual cycles and causing various symptoms.

PCOS Symptoms

Symptoms of polycystic ovary syndrome (PCOS) can vary widely between individuals based on their hormonal imbalance. These symptoms may evolve over time and frequently appear without a clear cause.

Take a look at the complete chart of hormonal balances and what they mean below:

1. Irregular, prolonged, or unpredictable menstrual cycles, or the absence of periods

2. Difficulty conceiving

3. Acne or excessively oily skin

4. Excessive facial or body hair

5. Hair thinning or male-pattern baldness

6. Weight gain, particularly around the stomach

7. Skin tags

8. Dark or thickened patches of skin on the back of the neck, in the armpits, and under the breasts

PCOS Causes

The exact cause of PCOS remains unknown, but several factors are believed to contribute:

1. Insulin resistance: Insulin, produced by the pancreas, helps cells utilise sugar, the body's main energy source. When cells become resistant to insulin, blood sugar levels rise, prompting the body to produce more insulin. Excess insulin can lead to higher androgen levels, disrupting ovulation. Signs of insulin resistance include dark, velvety skin patches on the neck, armpits, groin, or under the breasts, along with increased appetite and weight gain. Many women with PCOS have insulin resistance, and obesity can exacerbate this condition and its symptoms.

2. Excess androgen: Women with PCOS often have elevated androgen levels, produced by the ovaries. High androgen levels interfere with the regular development and release of eggs, causing irregular ovulation. This hormonal imbalance can also lead to symptoms such as hirsutism (excessive hair growth) and acne.

3. Low-grade inflammation: In response to infection or injury, white blood cells produce substances that cause a mild inflammatory response. Research indicates that women with PCOS have a type of chronic, low-grade inflammation that triggers the ovaries to produce androgens, potentially leading to cardiovascular issues.

4. Heredity: Genetics may play a role in PCOS, as studies suggest certain genes are linked to the condition. A family history of PCOS may increase the likelihood of developing it.

Although newer reports claim that PCOS starts in the stomach, it is an area that remains under-researched.

PCOS Diagnosis

Your doctor will inquire about your medical history and symptoms and will conduct a physical examination, likely including a pelvic exam to assess the health of your reproductive organs, both externally and internally.

Because PCOS symptoms can resemble those of other health conditions, additional tests may be necessary, such as:

Ultrasound: This test utilises sound waves and a computer to generate images of blood vessels, tissues, and organs. It helps determine the size of the ovaries and check for cysts, as well as examine the thickness of the uterine lining (endometrium).

Blood tests: These tests measure hormone levels, specifically looking for elevated androgens and other hormones. Your doctor may also test your blood glucose levels and check your cholesterol and triglyceride levels.

Now that the basics are all covered, let’s get into how you can effectively manage PCOS.

1. Balance blood sugar

Maintaining stable blood sugar levels is crucial for managing PCOS. High blood sugar can lead to insulin resistance, which exacerbates PCOS symptoms. Eating regular, balanced meals with low glycemic index foods helps prevent blood sugar spikes and keeps insulin levels in check.

2. Add a source of protein, fat and fibre

Including protein, healthy fats (nuts, avocados, olives, dark chocolate, eggs, fatty fish), and fibre in each meal can help regulate blood sugar and keep you feeling full longer. These nutrients support hormone production and balance, which is essential for managing PCOS.

3. Fill up your plate with plants

A diet rich in fruits, vegetables, and whole grains provides essential vitamins, minerals, and antioxidants. These nutrients support overall health and help reduce inflammation, which is often associated with PCOS.

4. Limit sugar, caffeine and high glycemic carbs

Reducing your intake of sugar, caffeine, and high glycemic index carbohydrates can help stabilise blood sugar levels and reduce insulin resistance. This can improve hormone balance and alleviate PCOS symptoms.

5. Supplement smartly

Certain supplements, such as inositol, omega-3 fatty acids, and vitamin D, can help manage PCOS by supporting hormone balance, reducing inflammation, and improving insulin sensitivity. Consult with a healthcare provider to determine the right supplements for you. Check out this mineral cheat sheet!

6. Strength training and low impact movement

Engaging in regular exercise, including strength training and low-impact activities like walking or yoga, helps improve insulin sensitivity, reduce stress, and support overall hormone balance. Exercise also aids in weight management, which can alleviate PCOS symptoms.

7. Prioritise high quality sleep

High-quality sleep means getting 7-9 hours of uninterrupted, restful sleep each night. It involves maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine before bedtime. Quality sleep helps regulate hormones, improve insulin sensitivity, and reduce stress, all of which are beneficial for managing PCOS.

8. Reduce toxin exposure

Minimising exposure to environmental toxins, such as those found in certain plastics, cosmetics, and cleaning products, can help reduce the endocrine disruptors that negatively impact hormone balance. Opt for natural, non-toxic products whenever possible.

9. Practice cycle-syncing

Cycle-syncing involves aligning your diet, exercise, and lifestyle choices with the different phases of your menstrual cycle. This approach can help optimise hormone levels, reduce symptoms, and improve overall well-being for women with PCOS.

Many women with PCOS face physical symptoms like weight gain, excessive hair growth, and acne. Cosmetic treatments such as electrolysis and laser hair removal can help improve appearance and boost self-esteem. It's important to discuss with your healthcare provider the best ways to manage these bothersome symptoms.

PCOS can also impact mental health, leading to anxiety, depression, and negative body image. Symptoms such as infertility, obesity, and unwanted hair growth can contribute to social stigma, affecting various aspects of life including family, relationships, work, and community involvement.