How To Manage PCOS Symptoms Naturally

by Tallene Posted July 27, 2022

For women with PCOS, the symptoms and treatments vary so widely, it can be hard to know where to start!

PCOS (Polycystic Ovary Syndrome) can be difficult to diagnose as not every woman has the same symptoms. What’s more, there are a host of conditions that result in similar symptoms, so it’s not always obvious when PCOS is the root cause. From weight gain, to acne, hair growth to an irregular menstrual cycle – PCOS can feel complex to treat.

There are many medications, treatments and therapies available to target managing PCOS, treating PCOS and relieving PCOS symptoms… but what about if you want to manage it naturally, without birth control pills?

Then you’re in the right place!

Before starting any new treatment or regime, always seek medical advice. Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first.

How To Manage PCOS Symptoms Naturally

1. Eating balanced meals

PCOS friendly breakfast for weight loss

Balanced doesn’t just mean clean and healthy… it also means having protein, carb, fiber & fat on your plate! Eating 3 balanced meals per day and one or two snacks will likely keep you satisfied throughout the day. On the other hand, grazing on random small bites throughout the day will keep your insulin high all the time, which ultimately exacerbates insulin resistance and triggers high testosterone in the ovaries. If you find that you are constantly in the mood to eat and snack and need something sweet or salty, consider taking a supplement to help support your insulin levels. 

Ovasitol (15% OFF prc code 292660) is an inositol supplement, and inositol has shown to help with all symptoms of PCOS, including cravings. 

2. Getting enough sleep

I remember waking up and being ready to schedule my first nap of the day. Many Cysters suffer from fatigue because of inflammation, which can occur when our bodies are pumping stress hormones (such as cortisol) almost all day long! It makes our body feel like we’re in a constant state of jet lag. Getting a good 7+ hours of sleep can reduce cortisol, decrease fatigue and stop you reaching for inflammatory ‘pick me ups’ like sugary snacks and caffeinated drinks.

3. Opting for low-impact exercises

low-impact exercises

Kickboxing, running, spinning and CrossFit… are not a friend of PCOS. Try something slower and less intense. Slow, weighted workouts can help keep cortisol levels and stress hormones low (which helps us lose inches around the waist and assist with general weight loss). Yes… that’s right – intense workouts might actually be preventing you from losing weight. 

4. Limiting alcohol

Missing out on cocktails isn’t fun… but neither is waking up to worsened PCOS symptoms – like acne and bloating and moodiness. Alcohol has been shown to cause hormone imbalance such as increased estrogen levels. The sugar in alcoholic drinks can also impact your PCOS – remember, PCOS is often described as diabetes of the ovaries!

5. Reducing caffeine consumption

Reducing caffeine consumption | How To Manage PCOS Symptoms Naturally

Sadly, coffee and caffeinated drinks can trigger stress hormone imbalance… as well as disrupting your sleep cycle. Everyone processes caffeine differently, but if you are leaning on caffeine as a crutch for energy throughout the day, then it’s important to consider other ways to support cortisol and energy levels, like quitting caffeine and creating a proper night time routine. Instead of coffee, reach for something like spearmint tea, which is shown to reduce PCOS symptoms, like hair growth and bloating.

6. Learning to manage stress

Increased cortisol does all kinds of awful things to our bodies, but in women with polycystic ovary syndrome, it can really impact our day to day lives. Cortisol increases inflammation, disrupts sleep, causes headaches and impacts our hormones. Try yoga, mindfulness practices and reducing work stresses to reduce your cortisol levels.

7. Getting more fiber!

Fiber feeds the gut microbiome, which improves your metabolism, blood sugar and insulin levels. It also helps to reduce inflammation and bloating. Bonus tip: Look for fiber that’s gluten free! For example beans, veggies, chia seeds etc.

8. Loading up on Omega-3s

Fish oils and Omega-3’s reduce insulin sensitivity and may improve your PCOS! Omega 3 also reduces inflammation and blood pressure, which can help to prevent heart disease and improve your mood. You can take Omega 3 supplements, or increase your oily fish intake.

9. Taking supplements

Aside from a great multivitamin, there are some fabulous supplements for women with PCOS, specifically. You can read about my top favorites, here. A strong Multivitamin, Fish oil, CoQ10, Curcumin and Ovasitol all target different PCOS symptoms and can help to reduce them.

10. Try gluten and dairy free for 30 days!

Try gluten and dairy free for 30 days

Gluten and dairy are both thought to be inflammatory – they act as endocrine disruptors, which can wreak havoc on your gut and hormones. We recommend cutting them out for 30 days to see if your PCOS symptoms improve. (trust me, it’s not as hard as you think!)

Need help with your slow, weighted workouts? Or maybe you’d like some recipes for going gluten and dairy free? We update our PCOS meal plans, recipes, and workout videos every month for you to choose from in The Cysterhood!

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2 thoughts on “How To Manage PCOS Symptoms Naturally”

    1. Hey Cyster, thank you so much for reaching out! Trying the items discussed in the blog can make a huge difference when it comes to managing your PCOS symptoms! If you feel that you need step-by-step guidance, The Cysterhood would be an amazing option for you! HERE is the link to join!

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