Natural ways to reduce your symptoms of PCOS

Dealing with PCOS can be tough, but you’re definitely not alone – around 10% of women in the UK are affected by it!¹ Polycystic ovary syndrome (PCOS) is a complex condition with a range of symptoms. The main feature is multiple underdeveloped follicles on the ovaries that often can’t release an egg, meaning ovulation doesn’t happen as it should.

Here’s the good news – natural diet and lifestyle changes can make a world of difference in managing your PCOS symptoms.

The 3 types of PCOS

Insulin-resistant PCOS – the most common type. In insulin-resistant PCOS, your body’s cells don’t respond well to insulin, causing higher levels of insulin in your bloodstream. This can trigger your ovaries to produce more androgens (male hormones), disrupting your menstrual cycle and leading to symptoms like acne and excess hair growth.
Adrenal PCOS – linked to an overproduction of androgens by your adrenal glands (responsible for producing cortisol). Adrenal PCOS may not always present with ovarian cysts, which makes diagnosis trickier.
Inflammatory PCOS – chronic Inflammation can interfere with hormone production, causing irregular periods, weight gain, and other PCOS symptoms. This type is often associated with other inflammatory conditions like Hashimoto’s thyroiditis.

Common symptoms of PCOS

Irregular periods
Acne and oily skin
Excess hair growth (hirsutism)
Hair thinning
Weight gain
Darkened skin patches
Infertility

PCOS is tricky to diagnose and can often be missed. While there’s no single known cause, it’s likely a mix of genetic and environmental factors. But don’t worry! By making certain lifestyle tweaks, you can help manage your symptoms.

Natural ways to reduce PCOS symptoms

Ditch inflammatory foods: Processed foods, caffeine, alcohol, and excess sugar can make inflammation worse. Swap them for whole, nutrient-rich alternatives.
Include good quality protein (poultry, meat, tofu, tempeh, beans, chickpeas, eggs) and healthy fat (nuts, seeds and their oils, oily fish, avocados, olives, grass-fed butter) in every meal.
Cut back on refined carbs and sugars to help manage insulin resistance.
Eat the rainbow! Fill your plate with colourful fruits and veggies every day – they’re packed with antioxidants.
Boost your gut health. Fibre-rich foods like beans, whole grains, and seeds help keep digestion and hormone balance in check. We also recommend our Gut Health Protocol – Kefir, Prebiotic & Collagen.
Omega-3 for hormone balance: Aim for 2–3 portions of oily fish a week to help balance your hormones.
Incorporate liver-loving foods like parsley, artichokes, and cruciferous veggies (broccoli, cauliflower) into your diet. Nettle tea or green tea are also great options!
Add flaxseeds: Rich in fibre and phytoestrogens, freshly ground flaxseeds are easy to add to smoothies or sprinkle on salads for a nutty crunch.
Manage stress! Chronic stress can wreak havoc on your hormones. Imbalanced cortisol and damaged adrenals can have a harmful cascade of effects on all your other hormones. Incorporate yoga, meditation, or even simple deep breathing to help reduce cortisol levels and improve your PCOS symptoms.
Therapeutic herbs like Shatavari can also help reduce symptoms. Shatavari is an adaptogen, meaning it helps bring your hormones back into balance – whether they’re too high or too low. Emerging research suggests Shatavari can help with PCOS-related hormone imbalances.²

Please note: Always check with your GP or pharmacist before starting any new supplements. If you suspect you have an ulcer, seek advice from your GP or consultant.

Read more about how gut health can influence your hormones here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.