Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition that affects up to 13% of women of reproductive age. Characterised by irregular periods, high androgen levels, and insulin resistance, PCOS can also impact fertility, metabolism, mood, and overall wellbeing.
While there is no cure, PCOS can be effectively managed through a natural, holistic approach that includes diet, exercise, supplementation, and stress management. This article explores evidence-based ways to naturally support hormonal balance and restore regular menstrual cycles.
What Is PCOS?
Polycystic Ovary Syndrome is a hormonal disorder that disrupts ovulation, often resulting in irregular or absent periods. Women with PCOS may experience a combination of the following symptoms:
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Irregular, infrequent, or absent menstrual periods
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Difficulty conceiving due to ovulatory dysfunction
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Acne, especially on the jawline and chin
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Weight gain and difficulty losing weight
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Excess hair growth (hirsutism) or thinning scalp hair
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Mood swings, depression, or anxiety
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Ovarian cysts (detected on ultrasound)
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Elevated insulin and blood sugar levels
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High androgen (male hormone) levels
PCOS is a multifactorial condition with genetic, metabolic, and environmental influences. Insulin resistance is a key driver for many women, which is why natural lifestyle changes can be highly effective.
1. Balance Blood Sugar with a Low-Glycaemic, Whole Food Diet
Diet plays a central role in managing PCOS. A low-GI (glycaemic index) diet helps reduce insulin spikes that contribute to hormonal imbalance and androgen excess. Aim for a nutrient-dense, anti-inflammatory eating pattern:
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High-Fibre Vegetables: Cruciferous and leafy greens (spinach, kale, broccoli, cabbage) support detoxification and hormone regulation.
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Lean Proteins: Incorporate wild-caught fish, organic chicken, legumes, and tofu to stabilise blood sugar and support satiety.
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Complex Carbohydrates: Choose whole grains like quinoa, brown rice, buckwheat, and oats, which release glucose more slowly than refined carbs.
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Healthy Fats: Avocados, nuts, seeds, olive oil, and oily fish reduce inflammation and help regulate hormones.
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Anti-Inflammatory Spices: Turmeric, ginger, and cinnamon have been shown to improve insulin sensitivity and support digestion.
Limit or avoid:
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Refined sugar and processed foods
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White bread, pasta, and baked goods
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Soft drinks and fruit juices
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Excess alcohol and caffeine
Eating regular meals every 3–4 hours can also help prevent blood sugar crashes and reduce cravings.
2. Exercise Regularly to Improve Insulin Sensitivity and Hormonal Health
Physical activity is one of the most powerful tools for women with PCOS. Exercise helps reduce insulin resistance, regulate weight, support ovulation, and improve mood. Aim for a combination of:
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Cardiovascular Exercise: Brisk walking, jogging, cycling, or swimming for 30–45 minutes, 3–5 days per week, improves insulin function and supports weight loss.
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Strength Training: Resistance-based exercise (e.g., weights, Pilates, bodyweight circuits) builds muscle, which helps the body process glucose more effectively.
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High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest periods can boost metabolic rate and promote fat loss.
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Yoga & Mind-Body Exercise: These support hormonal balance by reducing cortisol levels and calming the nervous system.
Start slow and build gradually. Consistency matters more than intensity, especially if you're managing fatigue or hormonal fluctuations.
3. Support Hormonal Balance with Key Supplements
Several natural supplements may help regulate the menstrual cycle and reduce PCOS symptoms. Always consult your healthcare practitioner before starting any new supplement protocol.
Inositol (Myo- & D-Chiro Inositol)
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Improves insulin sensitivity and ovarian function
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Supports healthy ovulation and menstrual regularity
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May reduce testosterone levels and promote fertility
Vitamin D
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Many women with PCOS are deficient in vitamin D
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Plays a role in ovarian function, insulin regulation, and mood
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Aim for 1,000–2,000 IU daily, or test and supplement accordingly
Omega-3 Fatty Acids
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Reduces inflammation and supports metabolic health
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Can improve mood, reduce androgens, and support skin clarity
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Found in flaxseeds, chia seeds, walnuts, and oily fish (or take a supplement)
Magnesium
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Helps regulate blood sugar and cortisol levels
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May support mood, reduce PMS symptoms, and promote restful sleep
Zinc
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Supports reproductive health and reduces acne
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Plays a role in regulating androgens
4. Try Evidence-Based Herbal Medicine
Herbs have been used for centuries to support female reproductive health. Some may help regulate cycles and reduce PCOS symptoms naturally:
Chaste Tree (Vitex Agnus-Castus)
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Balances luteinising hormone (LH) and supports progesterone production
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Helps regulate irregular or absent periods
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May reduce PMS and hormonal acne
Cinnamon
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May improve insulin resistance and lower blood glucose
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Enhances the effectiveness of insulin in the body
Licorice Root & White Peony
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Often used in combination in Traditional Chinese Medicine to lower androgens
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May reduce acne and hirsutism
Spearmint Tea
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May lower testosterone levels when consumed twice daily
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Helps reduce facial hair growth and supports hormonal balance
Ensure you work with a qualified herbalist or naturopath to find the best formula and dosage for your specific needs.
5. Reduce Chronic Stress and Support the Nervous System
Chronic stress worsens PCOS symptoms by elevating cortisol, which can further disrupt ovulation and insulin sensitivity. Prioritise self-care and stress management:
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Mindfulness and Meditation: Even 10–15 minutes daily can help lower cortisol and support hormone regulation.
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Breathing Techniques: Box breathing, diaphragmatic breathing, or alternate nostril breathing help calm the nervous system.
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Sleep Hygiene: Aim for 7–9 hours of quality sleep per night. Turn off screens 1 hour before bed, and stick to a regular bedtime.
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Nature & Movement: Gentle walks in nature or time outside can lower stress hormones and improve mental wellbeing.
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Creative Outlets: Journalling, painting, or music therapy can be effective stress relievers.
6. Track Your Cycle and Watch for Signs of Improvement
If your goal is to regulate your period and support fertility, tracking your cycle can help you measure progress. Tools like basal body temperature (BBT), cervical mucus monitoring, and ovulation test strips can offer insight into ovulation patterns.
Keep a journal of your symptoms, mood, and lifestyle habits so you can better identify triggers and improvements over time.
Final Thoughts
Managing PCOS naturally requires a comprehensive lifestyle strategy. By addressing insulin resistance, inflammation, stress, and hormonal imbalance through diet, exercise, targeted supplements, and herbal support, many women experience significant improvements in their cycles, fertility, skin, weight, and mood.
Every woman’s journey with PCOS is unique. What works for one person may differ for another, so be patient and work with a qualified practitioner to customise your plan.
Disclaimer: This article is intended for informational purposes only and does not replace medical advice. Always consult with your healthcare provider before beginning any new supplement, exercise, or dietary program.
