How To Reverse PCOS Naturally: A Comprehensive Guide

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects millions of women worldwide. (1) While there is no known cure for PCOS, dietary and lifestyle changes can play a crucial role in managing its symptoms.

While it may not be possible to completely reverse your PCOS, there are plenty of factors to consider that may help you reverse the intensity of your symptoms and worsening of the condition. Some anecdotal reports of women do claim to have actually reversed the condition altogether, but much more science is needed to validate those claims.

Diet

The Importance of Blood Sugar Control

 

Women with PCOS are often insulin resistant, which can exacerbate hormonal imbalances and worsen symptoms. To combat this, focus on:

• Whole, unprocessed foods like vegetables, fruits, and whole grains
• Healthy fats like avocado, nuts, and seeds
• Lean protein sources like poultry, fish, and legumes
• Low-glycemic index foods that won't spike blood sugar

Hormone-Balancing Foods

Certain foods have a direct impact on hormone production and balance. Include these in your diet:

• Omega-3 rich foods like salmon and flaxseeds to reduce inflammation (consider supplementing here too)
• Antioxidant-rich foods like berries and leafy greens to combat oxidative stress
• Probiotic-rich foods like yogurt and kimchi to support gut health
• Healthy fats like olive oil and coconut oil to support healthy hormone regulation
• Bookmark this grocery list for an easy reference

Foods to Avoid

Some foods can trigger inflammation, worsen insulin resistance, and exacerbate PCOS symptoms. Limit or avoid:

• Processed and packaged foods
• Refined sugars and grains
• Saturated and trans fats
• Soy and dairy products (if sensitive)

Every woman with PCOS is unique, and what works for one person may not work for another. Consider:

• Consulting with a healthcare professional or registered dietitian for personalized guidance
• Keeping a food diary to track symptoms and identify trigger foods
• Exploring different diets like keto, paleo, or vegan to find what works best for you
• Consider plant-based keto, a double punch in the anti-inflammatory/hormone-balancing arena

Lifestyle Changes

The Power of Stress Reduction

Chronic stress can wreak absolute havoc on our health and it can greatly exacerbate PCOS symptoms and disrupts hormonal balance. If you’re combating PCOS, one of your top priorities needs to be finding healthy, regular ways to destress. And this doesn’t need to be expensive. The following are tried and true, evidence-based methods to reduce stress that you can participate in daily in as little as 10 minutes for $0.

• Yoga
• Meditation
• Breathwork
• Walking and other gentle exercise

Exercise for Hormonal Balance

Regular physical activity can improve insulin sensitivity, boost mood, and promote hormonal balance. Aim for:

• At least 2 or 3  hours of moderate-intensity exercise per week
• Regular strength training
• At least once-weekly high-intensity interval training (HIIT) or heavy breathing exercise
• Finding activities that bring joy and make exercise feel less like a chore. Consider things you loved doing as a child for an extra destressing effect like:
• Dance
• Swimming (bonus points for wild swimming!)
• Rec sports
• Classes with friends
• Exercise outdoors

Sleep and Circadian Rhythm

Poor sleep quality and disrupted circadian rhythms can worsen PCOS symptoms. Prioritize:

• 7-10 hours of quality sleep per night 
• Establishing a consistent sleep schedule (darn you, Netflix)
• Creating a relaxing bedtime routine
• Put the phone away at least an hour before bed
• Turn the lights down as the sun sets (warm, smaller lights ok)
• Find rituals you love that will tell your body its time for bed like making warm herbal tea, playing soothing music, or reading a book
• Avoid screens altogether (darn you again, Netflix)

Environmental Toxin Avoidance

Exposure to environmental toxins like endocrine disruptors can trigger PCOS symptoms. Take steps to:

• Use non-toxic household cleaners (these don’t have to be expensive--vinegar and baking soda go a long way!)
• Use non-toxic personal care items and keep your routine simple
• Avoid plastics and opt for glass or stainless steel instead
• Choose organic produce when possible
• Filter water and air to reduce toxin exposure
• Don’t stress about controlling every small detail in life (that can make things worse). Instead focus on what you can control in your home, that will make the biggest difference!

Mindful Movement and Self-Care

Nurturing your mental and emotional well-being is crucial for PCOS management. Make time for:

• Activities that bring joy and relaxation (see joyful exercise section above)
• Connecting with loved ones and building a support network
• Practicing self-compassion and self-care
• Engaging in creative pursuits or hobbies.

Working with a Healthcare Team

Collaborate with a healthcare provider to develop a personalized lifestyle plan that addresses your unique needs and health goals. Consider:

• Regular check-ins to monitor progress and adjust the plan as needed
• Seeking guidance from a registered dietitian or functional health expert
• Exploring alternative therapies like acupuncture or herbal supplements

Learn More: How Holistic Health Is Empowering Women To Reclaim Their Wellness