24 Natural Ways To Relieve PCOS Symptoms And Balance Hormones

Women's HealthCortisolAnxietyWeight Loss

Sep 13

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of women across the globe. It’s characterized by a range of symptoms, including irregular periods, difficulty losing weight, acne, excessive hair growth, and fertility challenges. At the core of PCOS lies hormonal imbalance, particularly related to the hormones that regulate ovulation and insulin sensitivity. Many women with PCOS also experience mood swings due to these hormonal fluctuations during their menstrual cycle.

One of the biggest challenges with PCOS is managing both the hormonal imbalance and insulin resistance. Insulin plays a significant role in PCOS, often leading to weight gain and difficulty losing weight. Women with PCOS frequently have higher insulin levels, which leads to high insulin resistance, and further exacerbates hormonal imbalances. However, there are natural ways to address these issues without solely relying on medication.

In this blog post, we’ll explore 24 natural strategies to help relieve the symptoms of PCOS, balance your hormones, and restore overall well-being.

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that primarily affects women of reproductive age. It is one of the most common endocrine disorders, affecting an estimated 8 to 13% of women globally. PCOS occurs when a woman’s ovaries produce an excess of androgens, which are sex hormones that give male characteristics. These are present in all women in small amounts. This hormonal imbalance leads to a variety of symptoms, including issues with ovulation, insulin resistance, and skin changes.

The exact cause of PCOS is not fully understood, but it is thought to be related to a combination of genetic, environmental, and lifestyle factors. Insulin resistance is often a key component of PCOS, where the body becomes less responsive to insulin, causing the pancreas to produce more of it. High levels of insulin can increase the production of androgens, leading to hormonal imbalances. These imbalances can interfere with the menstrual cycle, fertility, and metabolism.

Women with PCOS often develop small cysts (fluid-filled sacs) on their ovaries, although not every woman with PCOS will have visible cysts. The condition can also significantly affect mental health due to the physical symptoms and the stress caused by managing a chronic condition. Fortunately, with the right lifestyle changes and medical support, many women can effectively manage their PCOS and lead healthy lives.

Common Symptoms of PCOS

PCOS can manifest in a variety of ways, and symptoms can vary greatly from one woman to another. Some women may have mild symptoms, while others experience more severe effects. Below are some of the most common symptoms of PCOS:

Irregular Periods: Irregular or absent menstrual periods are a hallmark sign of PCOS, caused by hormonal imbalances that prevent regular ovulation.
Excess Hair Growth (Hirsutism): Higher androgen levels can lead to unwanted hair growth on the face, chest, back, stomach, or other areas of the body.
Acne and Oily Skin: Androgens can increase oil production, causing persistent acne on the face, chest, or back.
Weight Gain: Many women with PCOS experience weight gain, particularly around the abdomen, often linked to insulin resistance.
Thinning Hair on the Scalp: While excess hair growth occurs on the body, women may also experience thinning hair or hair loss on the scalp, similar to male-pattern baldness.
Insulin Resistance: A core feature of PCOS, insulin resistance makes it difficult for the body to use insulin effectively, often leading to higher insulin levels.
Fertility Problems: Hormonal imbalances caused by PCOS can interfere with ovulation, making conception more difficult.
Mood Swings and Anxiety: Hormonal fluctuations during the menstrual cycle can trigger mood swings, anxiety, and depression.
Fatigue: Constant fatigue is a common complaint, potentially due to hormonal imbalances, insulin resistance, or poor sleep quality.
Darkening of the Skin: Some women develop dark, velvety patches of skin in areas like the neck, groin, or under the breasts, a condition called acanthosis nigricans, often linked to insulin resistance.

Dietary Changes

Diet is one of the most powerful tools you have when it comes to managing PCOS and balancing your hormones. Since PCOS often involves insulin resistance, making the right dietary choices can help regulate blood sugar, support weight loss, and reduce hormonal fluctuations.

1. Reduce Refined Carbohydrates

Carbohydrates are an essential part of any diet, but not all carbs are created equal. Refined carbohydrates, like those found in white bread, sugary snacks, and processed foods, can cause spikes in your blood sugar. These sudden increases in blood sugar force your body to produce more insulin, which can worsen insulin resistance and contribute to more severe hormonal imbalance.

By switching to complex carbs, such as whole grains, sweet potatoes, and legumes, you can maintain more stable blood sugar levels. Complex carbs are absorbed more slowly by the body, providing sustained energy and helping to avoid the peaks and troughs in insulin that lead to weight gain and mood swings.

2. Eat More Fiber

Fiber is a key nutrient that helps support digestion and stabilize blood sugar levels. It slows down the absorption of sugar into the bloodstream, which can prevent insulin spikes. Foods high in fiber include fruits, vegetables, legumes, and whole grains. Fiber can also help with weight management by keeping you fuller for longer, which is beneficial for women struggling with insulin resistance and weight gain due to PCOS.

3. Incorporate Healthy Fats

Not all fats are bad for you. Healthy fats, like those found in avocados, nuts, seeds, and fatty fish (like salmon), can help reduce inflammation and promote hormone production. Omega-3 fatty acids, in particular, have been shown to lower inflammation and improve insulin sensitivity. Including healthy fats in your diet can also support weight loss and help manage hormonal fluctuations during your period.

4. Focus on Protein

Proteins are vital for regulating hunger hormones and maintaining muscle mass. Eating more lean proteins like chicken, turkey, fish, and plant-based proteins like lentils and chickpeas can help you feel satisfied after meals, reduce sugar cravings, and stabilize blood sugar levels. Protein can also play a role in weight management, as it helps increase the feeling of fullness, preventing overeating and helping to combat insulin resistance.

Reducing Inflammation

Inflammation is an underlying issue in PCOS and can worsen symptoms like hormonal imbalances, weight gain, and mood swings. By adopting an anti-inflammatory approach, you can support hormone regulation and overall health.

5. Eat Anti-Inflammatory Foods

Certain foods have natural anti-inflammatory properties and can help lower inflammation in the body. These include fruits and vegetables rich in antioxidants, such as berries, leafy greens, tomatoes, and bell peppers. Adding anti-inflammatory spices like turmeric, ginger, and cinnamon to your diet can also help. These spices are known for their ability to reduce oxidative stress and inflammation in the body, helping to support balanced hormones.

6. Limit Inflammatory Foods

On the flip side, some foods can increase inflammation and worsen insulin resistance. Sugary snacks, processed foods, and trans fats are some of the biggest culprits. By reducing your intake of these foods, you can prevent inflammation from becoming worse and help your body maintain balanced hormone levels. Additionally, avoiding highly processed foods can make weight management easier for those with insulin issues and insulin resistance.

Read More: Fighting Inflammation Naturally Through Diet

7. Increase Omega-3 Intake

Omega-3 fatty acids, found in foods like salmon, flaxseeds, chia seeds, and walnuts, are powerful anti-inflammatory agents. They can help lower the body’s inflammatory response, which is often elevated in women with PCOS. Omega-3s can also help improve insulin sensitivity, reduce mood swings related to hormonal imbalance, and support overall hormonal health.

Balancing Cortisol

Cortisol is the body’s primary stress hormone. Elevated cortisol levels over time can worsen hormonal imbalances, increase belly fat, and contribute to insulin resistance. Managing your cortisol levels is essential for balancing your hormones and relieving PCOS symptoms.

8. Practice Mindful Breathing

Mindful breathing exercises are simple yet effective tools for reducing stress and lowering cortisol levels. By practicing deep, slow breathing, you can activate the parasympathetic nervous system, which helps the body calm down. When stress is managed more effectively, cortisol levels are reduced, helping to mitigate the hormonal imbalance and mood swings often triggered by stress.

9. Incorporate Relaxation Techniques

Practices like yoga, meditation, and progressive muscle relaxation can all help regulate cortisol levels. Regular relaxation techniques can reduce stress-induced hormonal imbalance and improve mood. Yoga, in particular, is known to support cortisol regulation, balance hormones, and provide a sense of calm, which is especially beneficial for women with PCOS.

10. Take Breaks

In our fast-paced lives, it’s easy to get caught up in work and stress. Taking short, regular breaks throughout the day can help reduce the buildup of stress and prevent cortisol levels from spiking. Even a few minutes of stretching, walking, or simply breathing deeply can make a significant difference in keeping your cortisol levels under control.

Read More: How To Reduce Anxiety and Stress By Stimulating Your Vagus Nerve

Exercise

Exercise is a cornerstone of PCOS management, as it can help improve insulin sensitivity, support weight loss, and regulate hormones. The key is to strike a balance between activity and recovery, so as not to overtax the body and cause further cortisol spikes.

11. Prioritize Strength Training

Strength training helps build lean muscle mass, which increases your body’s ability to use insulin effectively. The more muscle you have, the more glucose your body can use, which helps reduce insulin resistance. Resistance exercises such as weight lifting, resistance bands, or bodyweight exercises like squats and push-ups are excellent for women with PCOS.

12. Incorporate Low-Impact Cardio

Cardiovascular exercises like walking, swimming, or cycling can improve insulin sensitivity and promote weight loss. However, it’s important not to overdo high-intensity cardio, as excessive exercise can raise cortisol levels. Low-impact activities help you stay active without putting unnecessary stress on your body.

13. Try Pilates or Yoga

Pilates and yoga are excellent forms of exercise for women with PCOS. Both focus on building core strength, flexibility, and mindfulness, while also being gentle on the body. Yoga, in particular, has been shown to reduce cortisol levels, balance hormones, and support mental health. Regular practice of Pilates or yoga can help improve overall fitness and reduce the impact of stress on your hormones.

Sleep

Sleep is often overlooked but plays a big role in regulating hormones. Poor sleep quality can lead to hormonal imbalances, weight gain, mood swings, and increased insulin resistance.

14. Get Enough Sleep

Sleep is essential for hormone regulation, and women with PCOS should aim for 7-9 hours of quality sleep per night. Adequate sleep helps regulate cortisol and insulin levels, supporting better hormone balance and reducing the risk of mood swings and weight gain.

15. Create a Sleep Routine

A consistent sleep schedule can improve the quality of your sleep and help regulate hormones. Going to bed and waking up at the same time each day helps synchronize your body’s internal clock. Developing a pre-bedtime routine, such as reading, listening to calming music, or taking a warm bath, can signal your body that it’s time to wind down and prepare for rest.

16. Limit Screen Time

The blue light emitted from screens on phones, tablets, and computers can disrupt your body’s natural sleep-wake cycle by suppressing melatonin production. Limiting screen time at least an hour before bed can improve sleep quality and help regulate hormones.

Supplements

Certain supplements can support hormone balance, reduce inflammation, and improve insulin sensitivity. Always consult with a healthcare provider before starting any new supplement, especially if you have PCOS.

17. Inositol

Inositol, particularly myo-inositol, has been shown to improve insulin sensitivity and reduce symptoms of PCOS. It’s a popular supplement for women with PCOS as it helps regulate insulin levels, support ovulation, and improve hormonal balance. Inositol can also help reduce mood swings by stabilizing blood sugar and preventing insulin spikes.

18. Magnesium

Magnesium is a mineral that plays a critical role in regulating blood sugar, improving sleep quality, and reducing stress. Many women with PCOS have low magnesium levels, which can contribute to hormonal imbalances and mood swings. Magnesium supplements can help improve insulin sensitivity and promote better sleep, making it a valuable tool in managing PCOS.

19. Vitamin D

Vitamin D deficiency is common in women with PCOS, and low levels of this vitamin have been linked to insulin resistance. Taking a vitamin D supplement can improve insulin sensitivity, support better hormonal balance, and reduce inflammation. It’s especially important for women with PCOS to maintain adequate levels of vitamin D for overall health.

20. Berberine

Berberine is a natural compound that has been shown to improve insulin sensitivity and regulate blood sugar levels. It’s particularly beneficial for women with PCOS who are struggling with insulin resistance. Berberine can also help with weight management and reduce the risk of developing type 2 diabetes.

21. Chasteberry

Chasteberry, also known as Vitex, is an herbal remedy that has been used for centuries to balance hormones. It helps regulate the menstrual cycle by supporting progesterone levels and reducing hormonal fluctuations during your period. Chasteberry can also alleviate PMS symptoms and mood swings related to hormonal imbalances.

22. Probiotics

A healthy gut is essential for hormone regulation, and probiotics can play a key role in maintaining gut health. Probiotic supplements can improve digestion, reduce inflammation, and support a healthy balance of hormones by promoting a diverse and healthy gut microbiome. Gut health is often overlooked in PCOS management, but improving it can make a significant difference in hormone balance.

Adaptogens

Adaptogens are natural herbs that help the body adapt to stress and support overall hormonal balance. They are especially helpful for managing the stress-related aspects of PCOS, such as elevated cortisol levels and mood swings.

23. Ashwagandha

Ashwagandha is a popular adaptogen that has been shown to lower cortisol levels, improve stress resilience, and support hormone balance. By reducing the body’s response to stress, Ashwagandha can help mitigate the negative effects of cortisol on your hormones and reduce symptoms like mood swings and anxiety.

24. Maca Root

Maca root is an adaptogen that has hormone-balancing properties. It is known for its ability to regulate hormonal fluctuations, particularly during the menstrual cycle. Maca can help boost energy, reduce mood swings, and improve overall well-being for women with PCOS.

25. Holy Basil

Holy basil, also known as Tulsi, is an adaptogen that helps the body cope with stress and lower cortisol levels. It has been shown to support hormone regulation, reduce anxiety, and improve mental clarity. Holy basil can be a helpful addition to a stress management routine for women with PCOS.

Stress Management

Stress management is essential for balancing hormones and reducing cortisol levels. Chronic stress can exacerbate PCOS symptoms, leading to more severe hormonal imbalances, mood swings, and weight gain.

26. Practice Meditation

Meditation is one of the most effective ways to reduce stress and support hormone balance. Regular meditation practice can lower cortisol levels, improve emotional regulation, and reduce the impact of stress on your body. Even just 10-15 minutes of meditation each day can make a big difference in managing PCOS symptoms.

27. Engage in Hobbies

Having hobbies that bring you joy can be a great way to reduce stress and take your mind off the pressures of daily life. Engaging in activities like painting, gardening, dancing, or knitting can provide a sense of calm and relaxation. These moments of joy help reduce cortisol levels and improve overall hormonal balance.

28. Create Boundaries

Setting boundaries in your personal and professional life can reduce stress and prevent burnout. Chronic stress from taking on too much responsibility can lead to more severe hormonal imbalances. By creating healthy boundaries, you can protect your mental health and keep stress at manageable levels.

Read More: Understanding Cortisol Imbalance | Natural Ways To Balance Stress Hormones

Managing PCOS and its symptoms can sometimes feel overwhelming, but with the right approach, it’s possible to find balance and relief. By making small but impactful lifestyle changes—whether through dietary adjustments, incorporating supplements, or focusing on stress management—you can take control of your health and support balanced hormones.

Improving insulin sensitivity, reducing inflammation, and managing cortisol levels are all essential parts of the process. The natural strategies we’ve outlined above can help you feel better, gain more energy, and get back on track to living a healthier, happier life.

Have you tried any of these natural remedies for PCOS? Leave a comment below and share your experience or ask any questions you may have!

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964744/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710389/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9340985/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864173/

https://pubmed.ncbi.nlm.nih.gov/18166189/

https://pubmed.ncbi.nlm.nih.gov/28407657/

https://pubmed.ncbi.nlm.nih.gov/8316051/

https://pubmed.ncbi.nlm.nih.gov/30633888/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6798588/

https://pubmed.ncbi.nlm.nih.gov/26279073/