How To Manage PCOS Holistically?

Ten to twenty percent of women suffer from PCOS, or polycystic ovarian syndrome, a common endocrine disorder. It presents as a spectrum condition, with severe cases being overweight and others milder. Treatments include dietary and lifestyle recommendations, herbal and nutritional prescriptions, and natural remedies to improve symptoms. Here are some holistic women's health methods that can be used to improve PCOS symptoms naturally.

Reducing inflammatory foods such as:

• Gluten-containing grains: While gluten is not an issue for everyone, it can be quite inflammatory for many women, and many report feeling more energetic, less bloated, and more mentally clear after avoiding it.

• Diary: Dairy increases IGF-1 and is particularly problematic for PCOS symptoms such as acne and hirsutism.

• Alcohol

Managing stress

Women with PCOS, particularly adrenal-driven PCOS, are frequently susceptible to the effects of stress. High cortisol levels can increase insulin production and worsen PCOS symptoms. Daily stress management techniques include exercise, meditation, yoga, adequate sleep, and supplementing herbs and nutrients to support stress levels. You can also opt for mental wellness coaching to combat the stress.

Herbal Medicine

Spearmint tea can reduce androgens and hirsutism. It is advised to use herbs that regulate blood sugar, such as Gymnema and cinnamon. Peony and licorice convert testosterone to oestrogen, lowering elevated levels and reducing symptoms. Berberine-containing herbs like rhodiola, withania, and passionflower help manage stress and reduce insulin levels, leading to weight loss and BMI reduction.

Dietary changes

The key to managing PCOS over the long term is a modified diet. It should include protein, healthy fats, and vegetables. Reducing added/refined sugars can increase testosterone production, fat storage, weight loss, and fatigue. Avoid processed foods high in sugar, salt, and unhealthy fats, which can negatively impact metabolic and reproductive health. This diet is essential for women with PCOS. For expert tips about dietary changes, you can search for ‘PCOS Dietitian Near Me.’

Exercise daily

Exercise increases insulin sensitivity and lowers fasting insulin levels. It is always recommended to do a variety of exercises that the person enjoys so that it is sustainable. You should aim for at least 30 minutes each day. Walking, jogging, Pilates, yoga, swimming, biking, and resistance training are all excellent options.

Nutritional supplements

The nutrients listed below are among the many supplements that are highly recommended by a nutritionist for PCOS:

• Inositol improves insulin sensitivity, lowering fasting insulin levels.

• Chromium manages blood glucose levels.

• Zinc aids in acne, hirsutism, and hair loss. It regulates insulin, reduces testosterone, promotes healthy ovulation, and supports hormone production.

• Magnesium aids stress management, insulin sensitivity, and sleep quality.

Weight management

• 2-5% weight loss can improve metabolic and reproductive outcomes in PCOS.

• Weight loss is not about appearances or vanity; it's about addressing insulin resistance.

• Implementing strategies can drop insulin levels, leading to weight loss.

• Healthy weight loss improves ovarian function, resulting in more consistent ovulation and menstrual cycles.

Conclusion

PCOS can be managed through diet and lifestyle changes, but professional herbal and nutritional prescriptions can also be helpful. The treatment may vary depending on the severity of symptoms and underlying causes. A major advantage for women is that natural PCOS management can result in a better understanding and appreciation of one's body.

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