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Managing PCOS Naturally

Posted In Fertility, Ovulation

Polycystic ovarian syndrome (PCOS) affects 7% to 10% of women in the United States. While we’re learning more about PCOS daily, this leading cause of infertility continues to be steeped in mystery as we aren’t sure of its cause or how to treat it.

Manage PCOS Naturally

Fortunately, some of the hormonal and biochemical imbalances inherent in PCOS symptoms can be successfully managed without medicine. And, since some women rely on medical interventions to treat PCOS, we’ve also observed that managing PCOS using natural treatment protocols often reduces the dosage or minimizes medical treatment options.

Here are things you can do to manage PCOS using healthy lifestyle choices that support optimized fertility chances.

1. Eat a Lean, Low Carb Diet

Whether you have traditional PCOS or “lean PCOS” (also called skinny PCOS), you benefit from eating a low fat, low carb diet. Insulin resistance is part of the hormonal imbalances PCOS is known for. Women with PCOS have higher risks of developing type 2 diabetes, and some patients have pre-diabetes by the time they come to see us, especially if their PCOS has gone undiagnosed.

By focusing on a low-glycemic diet, like those who have diabetes and follow Keto- or Adkins-type diets, you can significantly regulate blood sugar levels, which benefits overall hormone balance. Speak to your doctor about nutrition plans that support PCOS. This typically includes an anti-inflammatory diet following Mediterranean or South Beach protocols.

Always speak to your OB/GYN or fertility specialist before changing your diet to learn more about diet choices that support PCOS health.

2. Create an exercise routine you can keep up

Healthy blood sugar balance and weight management also depend on getting enough exercise. We’ve never been more sedentary than we are now. And many people have traded the morning or evening walk with social media catchup and binge TV sessions.

Getting regular exercise doesn’t mean having to hit the gym once a day—quite the opposite. If you like the gym, go for it. If you prefer exercise classes, do that. However, most of us fare better by getting a little exercise (20 to 30 minutes) each day (or at least five days a week) by fitting it into our daily routine.

  • Take a walk.
  • Go on a hike at least a few times a month.
  • Swim or move around in water whenever you can.
  • Do some one- (or more) minute Plank poses throughout your day.
  • Park in the furthest parking lot space to walk further to/from brick-and-mortar businesses.
  • Take the stairs instead of the elevator.
  • Think about where you could ride your bike safely – instead of driving – when running weekend errands.
  • Walk around the block or the track when you’re waiting on kids during their extracurricular activities.
  • Schedule a walk/hike/bike/jog date with a friend rather than coffee.
  • Stretch every morning upon waking up and before going to bed each night.
  • Ride an exercise bike while watching one of your favorite shows each day.
  • Have spontaneous dance parties with yourself whenever the mood strikes.
  • Take a dance class.
  • Learn a sport you’ve always wanted to play.

Making exercise fun and integrated into your day makes it easier to get enough exercise for your body, mind, heart, and overall health.

3. Learn more about hormone-balancing supplements

There are long lists of supplements “proven” to support PCOS symptoms and healthy hormone balance. However, over-supplementation isn’t healthy. Always speak to your physician, OB, or fertility specialist about potential supplements and how they may help.

Some of the most well-known vitamins, minerals, and herbs proven to support insulin resistance, metabolic issues, and hormone balance include:

  • Calcium
  • Vitamin d
  • Magnesium
  • Curcumin
  • Cinnamon
  • Zinc
  • Berberine
  • Chromium
  • Omega-3s
  • Ginseng
  • Cinnamon
  • Fennel
  • Maca
  • Ashwagandha
  • And more!

Learn how to incorporate these into your diet.

4. Minimize exposure to endocrine (hormone) disruptors

Just as healthy lifestyle habits support healthy hormone production and balance, certain chemicals disrupt hormone production. Everyone should minimize and eliminate hormone disruptors in their lives, but women with PCOS should make it a top priority.

Examples include:

  • Herbicides and pesticides (focus on foods grown/raised without them!)
  • BPA
  • PFAs
  • Phthalates
  • PCBs

Focusing on whole foods, minimal packaging, glass over plastic containers, and investing in eco-friendly, sustainable cleaning, health, and beauty products is a good way to eliminate many of the worst offenders.

5. Prioritize healthy sleep habits

A good night’s sleep is essential for healthy hormone production, not to mention reducing inflammation and boosting immune system function. If you never get enough sleep or sleep time is a struggle, do all you can to reset your circadian rhythm and sleep well each night.

Having a Hard Time Getting Pregnant With PCOS?

Are you ready to start a family with PCOS? Some women have no problems conceiving by timing conception at home; others don’t ovulate regularly enough to get pregnant without help from a fertility specialist. Contact Fertility Solutions to learn whether it’s time to look toward fertility treatments supported by healthy lifestyle choices that manage PCOS naturally.