Natural Remedies For Pcos
Medically Reviewed by Dr Sravya, MBBS, MS
Introduction
Polycystic ovarian syndrome, also known as hyperandrogenic anovulation or Stein-Leventhal syndrome, is the most commonly seen endocrine disorder in women of reproductive age. Its symptoms include:
- Irregular periods absence of periods or abnormal periods
- Ovarian cysts
- Acne
- Weight gain
- Thinning of hair
- Dark patches in folds and creases of the skin
- Inappropriate male features
- Unwanted hair growth
- Infertility
If you experience any of the above symptoms, get yourself screened for PCOS by your physician. The common etiologies for this condition include lifestyle, hereditary factors, resistance, and inflammation. Studies show that polycystic ovarian syndrome is seen in 2% to 20% of women of reproductive age. This condition cannot be completely cured, but its symptoms can be managed by treatment along with certain supplements, lifestyle changes, and dietary changes. Living with symptoms of PCOS is challenging for women. For those who are not ready to go for conventional medicines, let’s look into some of the natural treatments or home remedies to manage the symptoms.
What are the good foods for PCOS?
Good protein intake
One of the best home remedies for women with PCOS is to eat protein-rich foods. Protein produces cholecystokinin, which helps control hunger and cravings. It also has low effects on blood sugar as it is absorbed slowly and reduces the chances of type 2 diabetes, which is more common in women with PCOS. Protein plays a crucial role in the production of hormones like estrogen, testosterone, and insulin, which are important in cases of PCOS. They also speed up metabolism and boost the amount of calories taken up by the digestion process. A high protein intake with a low carbohydrate intake is the key. A good source of protein for PCOS includes:
- Eggs
- Almonds
- Quinoa
- Lentils
- Soybeans
- Paneer
- Tofu
- Greek yogurt
- Shrimp
- Chicken
Cut off caffeine and junk foods
If you are searching for home remedies, the first and easiest natural method you could adopt is to avoid foods that are bad for PCOS. Caffeinated drinks such as coffee can increase the stress hormone cortisol, which raises insulin, suppresses progesterone production, and increases your sugar cravings. All these can worsen your symptoms. Fried, oily, processed, and fatty foods can be damaging by causing inflammation in the body, weight gain, and hormone imbalance in PCOS. Gut health is very important for women with PCOS. Oily junk food has to be stopped. Olive oil can be used in moderation, as it has antioxidant and anti-inflammatory properties.
Whole foods
If you want natural remedies for PCOS, you should select natural foods. Artificial sweeteners, preservatives, and hormones are the main enemies in cases of PCOS. They can lead to weight gain, acne, diabetes, an increased risk for heart disease, cancer, depression, a fatty liver, premature aging, and decreased energy. This type of food can increase your cravings and worsen your PCOS condition. It’s always best to consume unprocessed organic food, vegetables, and fruits.
Cinnamon
It’s a very popular spice that is considered a good antioxidant and may help women with PCOS to lower blood sugar levels, decrease inflammation, and regulate menstrual cycles. You can consume it by adding it to your warm drinks, sprinkling it on your pancakes, fresh-cut fruits, curries, oatmeal, or smoothies.
Flax seed
Women with PCOS should add flaxseed to their diet. It has phytoestrogens, which help regulate hormones. When phytoestrogens enter the body, the body’s estrogen receptors treat them as if they were real estrogen. It also has the properties to prevent water retention, which in turn helps with weight loss. Flaxseed eliminates bad cholesterol and improves metabolism. They are also excellent sources of omega-3 fatty acids and dietary fiber. You can add it to your salads, pancake mixes, or smoothies.
Omega-3-rich food
Omega-3 fatty acids are powerful antioxidants and a good natural remedy for PCOS. Food rich in it will help women with PCOS reduce their existing symptoms. They lower cholesterol, improve mood, egg quality, and ovulation, and reduce inflammation and blood sugar. Some rich sources of omega-3 fatty acids are:
- Avocado
- Walnut
- Egg yolks
- Salmon fish
- Tuna fish
- Fish oils
Fiber-rich food It has a major role in solving PCOS in women. Cutting down on carbohydrate intake and increasing the intake of fiber-rich foods will be beneficial. It improves insulin resistance, decreases blood sugar levels and cholesterol, improves gut health, and keeps you full for a longer time, which also helps in weight management. Good food sources are chia seed, flax seed, hemp seed, fruits, Brussels sprouts, and rolled oats. Flax, chia, and hemp seeds are all great additions to any smoothie.
Iron-rich food Some women with PCOS experience heavy bleeding during menstruation. Iron-rich foods help regulate the cycle and prevent anemia. Leafy vegetables, broccoli, cereals, and lentils will help.
Magnesium-rich food There are many benefits, such as pain and inflammation reduction, better sleep, reduced blood pressure, and insulin sensitivity, from magnesium-rich foods. They also help alleviate premenstrual syndrome. Some food sources include leafy green beans, seeds, whole grains, and bananas.
Aloe vera To prevent excessive weight accumulation, it is necessary to have a good active and metabolic system. Aloe Vera juice can help remove toxins from the body by clearing the digestive tract, which is essential for PCOS patients. You can take aloe juice in the morning on an empty stomach.
Cumin seed Cumin seeds help your body relieve stress, reduce blood sugar levels, and lower cholesterol levels. Having a spoonful boiled in water every day should help fight PCOS symptoms.
Fenugreek Fenugreek is commonly available in most households and is an excellent natural remedy for PCOS. It helps to keep your ovaries healthy and regulate the menstrual cycle. You can consume it by soaking some fenugreek seeds overnight and straining them into a glass. You can warm it and drink it directly in the morning on an empty stomach.
Apple cider vinegar This beverage helps to improve your digestion, maintain a healthy metabolism, prevent acne breakouts, and ensure that the cysts in the uterus do not survive. Studies have indicated that after dinner, having a glass of water with apple cider vinegar may improve PCOS symptoms.
Chamomile tea Chamomile flowers have phytoestrogens and antioxidant properties. It has been reported that this can improve ovarian histological changes, reduce luteinizing hormone (LH), follicle-stimulating hormone (FSH), estradiol, and testosterone levels in PCOS, and improve PCOS symptoms. The tea made with chamomile flowers will help you relax and keep you calm. Women with PCOS usually suffer from anxiety and emotional distress; this tea can reduce your anxiety.
Turmeric Taking turmeric may help reduce insulin resistance, lower blood sugar levels, and improve cholesterol levels. It lowers oxidative stress and boosts antioxidants, which are much needed for women with PCOS, as they tend to have higher amounts of free radicals and smaller amounts of antioxidants. You can take it by adding it to your curries, milk, or as a supplement.
Ginger Ginger tones down hormonal imbalances and gives you a stronger immune system. It has paradol, gingerol, shogaol, and zingerone, which are anti-oxidative and anti-inflammatory. It is also a natural detoxifier and immune booster. You can add ginger to your teas, fresh juices, and curries. This is an easy natural home remedy you could follow.
Probiotics Various studies show they help gut health and reduce inflammation and insulin sensitivity, thereby improving hormonal balance by regulating sex hormones like estrogen and androgen. Greek yogurt and buttermilk will be great choices for women with PCOS.
Shatavari Shatavari is also known as Asparagus racemosus, which helps in the overall health of the female reproductive system. It prevents the formation of new cysts in the ovaries as well as the remission of the condition. It has the property to maintain the proper duration, interval, and flow of the menstruation cycle. It has been used as a medicine as well as a health supplement for women with PCOS.
Ashwagandha Women with PCOS tend to have higher cortisol levels, which is a stress hormone. Cortisol can increase insulin resistance and raise blood glucose levels. Ashwagandha can balance this cortisol level and help reduce PCOS symptoms. A spoonful of ashwagandha powder can be consumed daily along with ghee, milk, or honey.
Holy basil It is an excellent herb, also known as tulsi, with antioxidant, anti-inflammatory, anti-androgenic, and medicinal properties. The anti-androgenic property helps reduce excessive hair growth on the body and face. You can consume it as such or add it to your tea as a home remedy for PCOS.
Maca root It is a cruciferous vegetable related to cauliflower and broccoli and is used as medicine and food in Peru. It has shown the ability to balance estrogen and progesterone, increase insulin sensitivity, and also have vitamins C, B, calcium, iron, and potassium. It can be added to smoothies or oatmeal.
Licorice and White Peony It is a combination used since ancient times in Chinese medicine for any menstrual irregularities. Licorice (also known as mulethi) is an excellent adrenal herb that regulates androgen production in the ovaries. You can consume it by adding mulethi powder to a glass of hot water for two months. Peony is a fertility herb that helps regulate the ovary’s health and function. This is consumed as tea and is available as loose tea.
Chasteberry Chasteberry, which is Vitex agnus-castus, is also called the chaste tree. Studies have shown that it has properties that increase the regularity of the menstrual cycle and increase fertility. It is an excellent herb for treating estrogen dominance in cases of PCOS. You can get both capsules and liquids online or from drug stores, and you can consume them for up to 5 months to see visible effects.
Phellodendron It is a traditional Chinese medicine that contains berberine, which helps in lowering blood sugar, increasing insulin sensitivity, and treating PCOS acne. It should not be taken for more than 3 months, as it has many interactions with other drugs.
Rhodiola This is an herb that is used mainly in Eastern Europe and Asia that reduces the stress hormone cortisol, thereby reducing insulin, and will work for PCOS symptoms. You can take the supplements on an empty stomach. It should not be taken along with antidepressant drugs.
Ginseng Studies have shown that Korean red ginseng extract can help with infertility caused by PCOS. It can increase serum estradiol as well as reduce follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels.
Vitamin D Its deficiency can increase the chances of getting PCOS. A daily dose of Vitamin D helps solve infertility, anxiety, weight gain, and other symptoms associated with it.
What other lifestyle changes can I make to deal with PCOS?
- Weight loss and exercise Exercise and a proper diet are important for maintaining a healthy weight. Over-exercising is also not good, as it can affect the hormonal balance in women with PCOS. Yoga, swimming, walking, aerobics, and such low-impact exercises will help. This will help you have a healthy and fit lifestyle. Consult a doctor to choose the type of exercise that is best for you.
- Stress managementIt is known that stress worsens PCOS symptoms. Stress overproduction produces a hormone called Adrenocorticotropic hormone (ACTH), which is formed by the stimulation of a male sex hormone, Dehydroepiandrosterone sulfate, usually seen in both men and women. This excessive production of Dehydroepiandrosterone sulfate causes symptoms like unwanted hair growth in the body and face. Breathing techniques, yoga, meditation, and self-care can help you out.
- Good sleep For relaxation of body and mind, good sleep is a must. Having a good sleep routine is crucial for a stress-free life and PCOS. Yoga, exercise, and cutting caffeine will help. You should establish a regular bedtime and have a minimum of 8 hours of sleep.