Natural Remedies for Managing PCOS
Introduction: Overview of PCOS
The rising tide of PCOS is undeniable, with estimates suggesting 5-10% of US women diagnosed, totaling roughly 5 million. Even more concerning, up to 70% of cases may be undiagnosed. This hits home for me – I'm one of four women in my family with PCOS. That's why I am honored to work with other women who are diagnosed with PCOS or are working to overcome the symptoms of it: together, we can navigate challenges and empower each other.
What is PCOS?
Polycystic Ovarian Syndrome is diagnosed when a woman meets two of the three following criteria set by Rotterdam Criteria and the Androgen Excess Society. The first is ovulatory dysfunction, meaning irregular or absent ovulation (leading to long or missing periods). Second is hyperandrogenism, where a woman has elevated levels of male sex hormones like testosterone, often manifesting in acne, increased facial hair, or hair loss. Finally, some women with PCOS may have multiple small cysts on their ovaries, which can be painful and even rupture.
More on Functional Perspective and PCOS
While the diagnosis of PCOS hinges on three key criteria, it's far more than a checklist. These hormonal imbalances create a ripple effect, leading to a wider range of symptoms beyond the well-known ones like acne and facial hair growth. Many women with PCOS also experience anxiety, depression, eating disorders, weight gain, weight loss resistance, PMS, painful periods, mood swings, high cortisol levels, and so much more.
The root causes of PCOS deserve deeper exploration. Metabolic function plays a significant role in this condition. Some practitioners even call PCOS the "diabetes of the ovaries" due to the link between insulin resistance and PCOS.
Hardly anything our body does is random and there is a connection between all of these criteria/symptoms of PCOS and it all starts with blood sugar. When cells become less responsive to insulin, it can lead to elevated blood sugar levels. In response, the ovaries attempt to increase their ability to manage blood sugar by producing more testosterone. Without testicles to produce testosterone, our ovaries create cysts –with this, they are now able to produce testosterone. Essentially, higher blood sugar levels lead to the formation of cysts, which leads to increased testosterone production and a snowball of symptoms.
Natural Remedies
While working with a functional practitioner can be invaluable in uncovering root causes like vitamin/mineral deficiencies, heavy metals, or gut imbalances, there's a lot you can achieve through natural lifestyle changes. Here are my top seven tips to empower you to manage PCOS symptoms naturally:
Go dairy-free. Dairy can disrupt hormones and insulin levels which are two major contributors to PCOS.
Go gluten-free. Gluten for some can be a trigger for symptoms and root causes related to PCOS. Inflammation and thyroid dysfunction are closely tied to PCOS and gluten can be a contributor to this dysfunction.
Slow down your workouts. PCOS is also a survival technique, to combat high cortisol/blood sugar levels. Intense workouts stress out the body and cause an increase in both cortisol and blood sugar levels. So opt for slow-weight strength training.
Eat high-protein breakfasts (+30grams). Eating a breakfast higher in protein will start your blood sugar off right for the rest of the day.
Lower intake of sugar. From desserts to pasta, reducing your sugar/carb intake and increasing fiber/veggies will improve blood sugar levels.
Prioritize sleep (8-9 hours). Sleeping is when your body can rest and repair. The more consistent sleep, the safer your body feels to ovulate
Walk. Short and frequent walks throughout the day will help you manage blood sugar levels. Your muscles will take up the extra glucose to use as fuel when you move your body.
Conclusion
It is important to address the internal stressors and deficiencies that are contributing to PCOS, but there are so many things you can change related to your lifestyle that will move the needle. Give these tips a try for 30 days, at minimum, and see how they affect your PCOS symptoms.
With support,
Isabella
For personalized guidance on managing PCOS, including lifestyle changes and exploring potential underlying factors, consult a healthcare professional.
