5 Effective Tips to Manage Your PCOS Naturally
Being diagnosed with any type of disease, disorder or syndrome is not what you want to hear, but hearing you suffer from PCOS can be especially tough to swallow.
PCOS (Polycystic Ovary Syndrome) is a female endocrine disorder that affects the reproductive system. It is the #1 cause of infertility in women because it prevents ovulation from occurring. When someone develops this syndrome it means their ovaries are producing too many male sex hormones (also known as androgens), a condition known as hyperandrogenism. (1)(2)(3)
Symptoms of PCOS include (4):
- Infertility
- Breakouts
- Ovarian cysts
- Excessive body hair growth
- Missed/Irregular periods
- Weight gain
- Head hair thinning
- Skin tags
- Large ovaries
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PCOS is hard to diagnose and can have far-reaching implications way beyond the reproductive system, putting women who suffer from this disease at higher risk of developing more serious issues like obesity, type 2 diabetes (due to insulin resistance), and cardiovascular diseases. (5)
Not only is PCOS hard to diagnose, but it’s also hard to treat. Current medical treatments available for PCOS include birth control pills and ovulation therapy. At this point, the syndrome can’t be cured and the treatments currently available can be a bit ‘iffy’. Therefore, treatment of this syndrome becomes a lifelong journey. (6)
In recent years, this led many women who suffer from PCOS to turn to alternative, natural treatments for PCOS that focus more on living a healthy lifestyle, such as keeping up with vitamins and supplements, being more active, giving therapy a whirl, and watching what you eat. (7)
Today I want to take you on a deep dive to discover 5 lifestyle changes you can implement to help you manage your PCOS naturally!
Contents:
#2 - Consider Cognitive Behavioral Therapy
The “Magic Potion” to End With PCOS#1 - Adopt a Healthier Diet
There’s no better natural treatment for PCOS than a healthy lifestyle. Since PCOS puts you at higher risk for obesity, type 2 diabetes, and cardiovascular disease, living healthily becomes more important than ever. Studies show that a diet with fat exceeding no more than 30% of the total calories is ideal. Avoiding saturated fat, especially milk and bread, as much as possible is also recommended. (8)(9)
Over 8 weeks, 1 study showed that a low-starch, low-dairy diet resulted in reduced insulin resistance, lower testosterone levels, and weight loss in women with PCOS. (10)
Clean eating has many benefits as it relates to PCOS. A healthier diet can help with weight loss, lower your blood sugar, improve your body’s use of insulin, and even encourage ovulation. (11)
#2 - Consider Cognitive Behavioral Therapy
From weight gain to infertility, PCOS can wreak havoc on those who suffer from this syndrome and there’s no shame in admitting that these bodily changes can have an emotional or psychological impact, as well.
Cognitive Behavioral Therapy (CBT), also known as counselling or just ‘therapy’, has been used more frequently in recent years as an alternative natural treatment for PCOS in the life-long management of this disease. It’s been shown to help with weight management, anxiety, depression and psychological exhaustion that often accompanies chronic illnesses.
One study in particular showed cognitive behavioural therapy tactics that help patients with setting goals, motivation, restructuring the way they think, self-monitoring their behaviour, and overall mental well-being can go a long way in improving the quality of life of those with PCOS. (12)
Another study showed that out of two groups of women suffering from PCOS (one participating in CBT and the other being the control group), the group that experienced the behavioural therapy rated their quality of life significantly higher and reported feeling less exhausted, too. (13)
#3 - Use Natural Supplements
Supplements can go a long way in helping improve the functioning of your body systems and PCOS is not excluded from these benefits.
True cinnamon tree, fenugreek, and chaste tree are some of the most effective natural treatments for PCOS and have been shown in studies to improve various facets of this disorder including weight loss, period and ovulation irregularities, and insulin resistance. (14)
Other studies have shown these supplements to be of benefit to those with PCOS, as well:
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#4 - Get More Exercise
Would it shock you to know that exercise can help your body’s functioning from your head to your toes?
There is strong scientific evidence to show the benefits of exercise—ranging from mental health to metabolic disorders and even to the way the reproductive system functions. All of these are areas negatively affected by PCOS, but the good news is exercise can often help restore these functions (at least to some degree)!
Doctors recommend PCOS patients participate in a minimum of 2.5 hours of exercise per week. There’s no scientific question surrounding the benefits of exercise to lower the risks of cardiovascular disease and improve reproductive functioning, including ovulation and menstruation. (21)
Studies show that weight loss can make a major impact on PCOS symptoms. There’s a clear correlation between the amount of weight loss and the improvement of many facets of PCOS. (22)
#5 - Up Vitamin D Intake
67-85% of women with PCOS struggle with vitamin D deficiency. Studies have shown that being deficient in vitamin D can worsen PCOS symptoms. It can increase the risk of developing cardiovascular disease, obesity, irregularities in menstruation and ovulation, infertility, insulin resistance, and more. (23)(24)
In addition to simply upping regular vitamin D intake, experts have proven vitamin D to be an effective natural treatment for PCOS when taken in conjunction with other supplements, such as evening primrose oil and calcium, as well. (25)
The “Magic Potion” to End With PCOS
Living with PCOS can be tough in many ways, but remember to stay positive and focus on what you can do to make a difference in your health right now.
There are plenty of natural treatments for PCOS you can try such as modifying your diet and increasing the amount you exercise to improve metabolic function, increasing your intake of vitamin D to repair vitamin D deficiency, and even booking a therapy session to help you deal with the psychological side of living with a chronic illness. Additionally, using certain supplements has been proven to help with PCOS.
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