PCOS Awareness Month 2023: Natural Remedies To Help With The Problem

Natural remedies can be a valuable component of holistic support for managing PCOS, with lifestyle modifications being at the core of this approach.

Natural remedies that can help to cure PCOS

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PCOS is a common disorder affecting women across every stage of their lifespan. It affects 1 in 5 women of reproductive age group! It can manifest as irregular periods, acne, excess facial hair (hirsutism) due to raised male hormones, insulin resistance (abnormal function of insulin hormone) and presence of polycystic ovaries. These ovarian cysts aren’t harmful and do not need any surgery. This is just a typical ovarian morphology seen in a PCOS woman. Till today, we have multiple etiologies which could be responsible for PCOS, i.e. genetic susceptibility, in-utero transmission and environmental factors. It is an interaction of all these factors which influences different PCOS phenotypes.

Natural remedies can be a valuable component of holistic support for managing PCOS, with lifestyle modifications being at the core of this approach. A well-rounded diet, incorporating whole foods, alongside fruits like cranberries, vegetables, and lean proteins, is key to regulating insulin levels and facilitating weight management— which are the two critical aspects of PCOS management. Regular exercise, encompassing aerobic and strength training, enhances insulin sensitivity and fosters menstrual regularity.

Exercise And Diet That Help Lowering PCOS Symptoms:

Dr. Duru Shah said, "According to International recommendations, lifestyle modification including exercise and diet is the most effective intervention to keep PCOS under control. A combination of cardio and high intensity training coupled with a protein rich, low carbohydrate calorie deficit diet is best suited for PCOS women. It can help lower insulin resistance, decrease raised male hormones and control obesity."

"Since weight gain exacerbates PCOS, a modest weight loss of just 5-10% of your body weight can improve the insulin resistance, regularize menstrual cycles and even optimize your fertility outcomes. Reducing waist circumference further improves insulin sensitivity! International PCOS guidelines recommend  atleast 75 mins of vigorous exercise per week to prevent weight gain and around 150 minutes per week for achieving weight loss," she further added.

Nutrients Which Can Benefit Woman Suppering From PCOS:

Dr. Duru Shah said, "Supplementation of certain nutrients can add to the benefits of lifestyle changes."

• Vitamins like vitamin D3, Folic acid / B12 have been known to improve insulin sensitivity and the overall metabolic function.
• A recent study reported that vitamin D and calcium co-supplementation in women with PCOS improved androgen and lipid parameters.
• Inositols, considered as vitamins for the ovary, help restore normal ovarian function.
• Metformin, an insulin sensitizer has been proven to be effective in controlling the insulin glucose balance and lowering BMI in obese women. There is plenty of ongoing research to conclude if metformin can improve long term health outcomes for women with PCOS, like preventing  diabetes and cardiac disease.
• Antioxidants like co-enzyme Q10, Omega 3 Fatty acids, resveratrol have been known to improve PCOS symptoms with its anti-inflammatory affects.
• As gut bacteria play a critical role in PCOS women, probiotics help maintain the good bacteria of the gut, which decreases the overall systemic inflammation.
• Natural foodstuffs like curcumin, cinnamon and flax seeds help improve insulin sensitivity, thus regulating the overall metabolic status.

"Many studies have established that yoga along with acupuncture is a great sustainable intervention for managing stress, anxiety and irregular periods. A new study observed that just 90 minutes of yoga per day for six weeks can significantly decrease hirsutism, waist and hip circumference. Practising mindfulness & meditation leads to improvement in the psychological wellbeing, thus alleviating stress and anxiety symptoms," she further added.

Additionally, Dr. Archana Gupta, who is the Founder of Purna Gummies said, "Incorporating herbal remedies like cinnamon and spearmint into your routine can also aid in addressing PCOS symptoms. Cinnamon can assist in managing insulin resistance, while spearmint tea may help reduce excessive hair growth. To further promote hormonal balance, consider stress management practices like yoga or meditation."

Balancing Hormones With A Crunch: 3 Food Items That Complement PCOS Management

Ritika Samaddar, who is the Regional Head-Dietetics at Max Healthcare, Delhi shared 3 foods complementing PCOS Management-

• Almonds- People with PCOS can benefit from almonds in a variety of ways. Their high proportion of protein, fibre, and healthy fats encourages a sensation of fullness and aids in weight management, an important component of PCOS therapy.  Additionally, these nuts include vital nutrients like magnesium and vitamin E, which may help PCOS sufferers with their general health and hormonal balance. You can either soak them overnight before eating or can enjoy it as an evening snack by roasting the almonds or adding some spice to it, giving your almonds a tangy twist.
• Berries- Experts believe that berries like strawberries, blueberries, raspberries and blackberries are good for PCOS as they are packed with necessary vitamins, antioxidants and fibre. You can either consume them raw after a wash or can consume them in the form of pudding with some yogurt as per your preference.
• Broccoli- Another option for people suffering from PCOS is broccoli. It is a good source of calcium, has a very low glycemic index (which is what you want), and is low in calorific value. So, try including green veggie like broccoli in your diet on a regular basis and make sure to steam these foods to preserve the most nutrients.

In conclusion, by addressing the underlying causes of PCOS, treating its symptoms, and lowering the risk of related health consequences, a balanced diet plays a crucial role in controlling the condition. It should be a crucial component of any all-encompassing PCOS management strategy, best created in collaboration with a healthcare professional or qualified dietitian to meet specific requirements and objectives.