Polycystic ovary syndrome (PCOS) affects an estimated 8–13% of reproductive-aged women, bringing with it a unique set of challenges—from hormonal imbalances and metabolic changes to emotional stress (1). But many people with PCOS aren’t aware they have it, so the condition can go undiagnosed. While conventional treatments can offer relief, an holistic, natural approach also helps to manage symptoms and enhance overall well-being. In this guide, we explore dietary and lifestyle strategies to support your body while navigating PCOS.

Understanding PCOS

PCOS is a complex endocrine disorder characterised by irregular or absent menstrual cycles, elevated androgen levels, and the presence of small cysts on the ovaries; however, the clinical presentation of PCOS varies widely. Symptoms may include, but are not limited to; weight gain, acne, and hirsutism (excessive hair growth) (2). Understanding the root causes of PCOS—such as insulin resistance, inflammation, and hormonal imbalances—is the first step towards effective management.

Key Points:

• Hormonal Imbalance: An imbalance in oestrogen, progesterone, and androgens can disrupt menstrual cycles and fertility.
• Metabolic Concerns: Many women with PCOS experience insulin resistance, which may lead to weight gain and increased risk for type 2 diabetes.
• Emotional Impact: The physical symptoms of PCOS can take an emotional toll, making stress management a crucial aspect of treatment.

The Holistic Management Approach

Regular physical exercise, maintaining a healthy body weight, adhering to healthy dietary habits, and abstaining from smoking are all important in the prevention and treatment of metabolic diseases, and are recommended in clinical guidelines for a variety of ailments (2).

1. The Role of Diet for PCOS

Food is medicine, especially when managing PCOS. Following a balanced diet that stabilises blood sugar and reduces inflammation is essential. Key recommendations include:

• Low Glycaemic Index (GI) Foods: Incorporate whole grains, legumes, and plenty of fruits and non-starchy vegetables to keep blood sugar levels steady.
• Healthy Fats: Avocado, nuts, seeds, and olive oil can help reduce inflammation and support hormonal balance.
• Protein: Include sources like chicken, fish, and plant-based proteins to aid weight loss, and support mood and energy.
• Limit Added Sugars and Inflammatory Foods: Reducing your intake of refined sugars and processed foods can help prevent insulin spikes and inflammation as well as: 
  • Dairy: dairy intake, especially if acne is a symptoms. Dairy affects the androgens in the skin leading to the development of acne.
  • Gluten: While gluten isn't problematic for everyone, many women find that avoiding it leads to feeling more energetic, less bloated, and mentally clearer.
  • Alcohol: Cutting back on alcohol can also help reduce inflammation and support overall well-being.

Consider consulting with a nutritionist who specialises in PCOS for a tailored eating plan.

2. Embracing Physical Activity

Regular exercise plays a vital role in managing PCOS. Physical activity not only helps regulate weight but also improves insulin sensitivity and reduces stress.

• Aerobic Exercises: Activities such as brisk walking, cycling, or swimming can boost cardiovascular health and aid in weight management.
• Strength Training: Building muscle mass can improve metabolic rate and insulin sensitivity.
• Mind-Body Practices: Yoga and Pilates not only enhance flexibility and strength but also promote relaxation and mindfulness.

Find an exercise routine you enjoy—consistency is key to reaping long-term benefits.

3. Prioritising Mental and Emotional Well-being

Managing PCOS is as much about mental health as it is about physical symptoms. Stress can worsen hormonal imbalances and trigger flare-ups, so it’s important to integrate stress-reduction techniques into your daily routine.

• Mindfulness Meditation: Taking a few minutes each day to practice mindfulness can reduce stress and improve overall mental clarity.
• Counselling or Support Groups: Sharing your experiences with others who understand can be incredibly therapeutic.
• Adequate Sleep: Prioritise quality sleep, as it is crucial for hormonal regulation and overall health.

Consider journaling as a way to track your mood and identify potential stress triggers.

4. Nutritional supplementation

Many women explore natural supplements to support their hormonal balance and reduce inflammation however, consulting with a healthcare practitioner before starting any new supplement is crucial.

Building a Personalised PCOS Management Plan

Everyone’s journey with PCOS is unique. The key to success lies in listening to your body and tailoring your approach to meet your specific needs. Here are some steps to help you build a personalised plan:

1. Educate Yourself: Understand the nature of PCOS and the various treatment options available.
2. Seek Professional Guidance: Collaborate with healthcare providers, nutritionists, and naturopaths who are experts in this area and understand PCOS.
3. Set Realistic Goals: Whether it’s improving your diet, increasing physical activity, or reducing stress, set achievable goals and celebrate your progress.
4. Monitor Your Progress: Keep track of your symptoms, mood, and overall well-being. This can help you identify what works best for you and adjust your plan as needed.
5. Be Patient: Holistic management is a gradual process. Embrace the journey, knowing that small but positive changes contribute to your overall health.

Final Thoughts

Supporting PCOS with a holistic approach involves nurturing your body, mind and spirit. By incorporating balanced nutrition, regular exercise, stress reduction, and natural supplements, you can take proactive steps towards improving your quality of life. Remember, every individual is different, so take the time to consult with a professional and discover what works for you.

Living with PCOS may be challenging, but with the right tools and approach to self-care, you can create a balanced lifestyle that supports both your physical and emotional well-being. If you think you might have PCOS or have been diagnosed, don’t hesitate to speak with a Naturopath, Nutritionist or Integrative Doctor for personalised advice and treatment options. 

References: 

• World Health Organisation - Polycystic ovary syndrome
• Singh, S., Pal, N., Shubham, S., Sarma, D. K., Verma, V., Marotta, F., & Kumar, M. (2023). Polycystic Ovary Syndrome: Etiology, Current Management, and Future Therapeutics. Journal of clinical medicine, 12(4), 1454. https://doi.org/10.3390/jcm12041454
• Mansour A, Hosseini S, Larijani B, Mohajeri-Tehrani MR. Nutrients as novel therapeutic approaches for metabolic disturbances in polycystic ovary syndrome. EXCLI J. 2016 Sep 5;15:551-564. doi: 10.17179/excli2016-422. PMID: 28096785; PMCID: PMC5225686.
• Szczuko M, Kikut J, Szczuko U, Szydłowska I, Nawrocka-Rutkowska J, Ziętek M, Verbanac D, Saso L. Nutrition Strategy and Life Style in Polycystic Ovary Syndrome-Narrative Review. Nutrients. 2021 Jul 18;13(7):2452. doi: 10.3390/nu13072452. PMID: 34371961; PMCID: PMC8308732.
• Phy JL, Pohlmeier AM, Cooper JA, Watkins P, Spallholz J, Harris KS, Berenson AB, Boylan M. Low Starch/Low Dairy Diet Results in Successful Treatment of Obesity and Co-Morbidities Linked to Polycystic Ovary Syndrome (PCOS). J Obes Weight Loss Ther. 2015 Apr;5(2):259. doi: 10.4172/2165-7904.1000259. PMID: 26225266; PMCID: PMC4516387.
• Moran, L. J., Brinkworth, G., Noakes, M., & Norman, R. J. (2006). Effects of lifestyle modification in polycystic ovarian syndrome. Reproductive biomedicine online, 12(5), 569–578. https://doi.org/10.1016/s1472-6483(10)61182-0