6 Ways To Ease PCOS Symptoms Naturally

Living with Polycystic Ovary Syndrome (PCOS) can feel overwhelming. The symptoms—irregular periods, acne, weight gain, and even fertility challenges—can make everyday life a struggle. With PCOS affecting up to 1 in 10 women of reproductive age, it’s clear that this condition is more common than many realize. Yet, finding effective ways to manage it can still feel like a mystery.

The good news? Natural remedies and lifestyle changes can help improve PCOS symptoms. While medical treatments may play a role, focusing on balanced nutrition, physical activity, and other supportive habits can make a noticeable difference in managing symptoms and improving overall well-being.

Understanding Polycystic Ovary Syndrome

Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects millions of women during their reproductive years. It’s caused by an imbalance of sex hormones (1), leading to irregular menstrual cycles, elevated levels of male hormones (androgens), and, in some cases, the development of small cysts on the ovaries. These imbalances can trigger frustrating symptoms that impact your overall health and quality of life.

Causes & Risk Factors

While the exact cause of polycystic ovarian syndrome remains unclear, several key factors play a role in its development (1):

• Genetics: If your mother, sister, or other close relatives have PCOS, your chances of developing it are higher.
• Insulin Resistance: Many women with PCOS have difficulty using insulin effectively, which can lead to higher blood sugar levels and a greater risk of weight gain, type 2 diabetes, and other metabolic issues.
• Hormonal Imbalance: Elevated levels of androgens (male hormones) are a hallmark of PCOS, and these can disrupt ovulation and contribute to symptoms like acne and excess hair growth.

Common Symptoms

The symptoms of PCOS can vary widely, but some of the most common include:

• Irregular Menstrual Cycles: Skipped periods or cycles longer than 35 days are typical signs.
• Excess Hair Growth (Hirsutism): Many PCOS patients experience unwanted hair growth on the face, chest, back, or other areas.
• Acne: Persistent acne, especially along the jawline, can be a sign of hormonal imbalance.
• Thinning Hair: Hair thinning or even hair loss on the scalp can occur due to higher androgen levels.
• Weight Gain: Many women with PCOS find it challenging to maintain a healthy weight.
• Darkened Skin: Patches of darker skin, often in creases like the neck, underarms, or groin, are common.
• Infertility: Difficulty conceiving is a significant concern for many women with PCOS, as the condition can interfere with ovulation.
• Ovarian Cysts: Some, but not all, women with PCOS may experience ovarian cysts.

Health Implications

PCOS can have serious long-term health implications if left unmanaged. Understanding these risks can help you take proactive steps to protect your health and well-being.

Type 2 Diabetes

Insulin resistance is common in women with PCOS, making them more susceptible to developing type 2 diabetes. In fact, studies show that women with PCOS are up to four times more likely to be diagnosed with diabetes or prediabetes (2).

High Blood Pressure

The hormonal and metabolic changes associated with PCOS often contribute to elevated blood pressure levels, increasing the risk of cardiovascular problems over time (3).

High Cholesterol

Women with PCOS frequently exhibit an unhealthy lipid profile (4), which includes high levels of triglycerides and LDL (“bad” cholesterol) along with low levels of HDL (“good” cholesterol). This combination can significantly increase the risk of heart disease and other vascular conditions.

Heart Disease

Because of the combined effects of insulin resistance, high blood pressure, and an unhealthy lipid profile, women with PCOS have a greater likelihood of developing heart disease (4). Early intervention and lifestyle changes can help mitigate these risks.

Sleep Apnea

PCOS is also linked to sleep apnea (5)—a condition where breathing repeatedly stops and starts during sleep. Sleep Apnea can lead to fatigue, mood changes, and even cardiovascular complications.

Endometrial Cancer

Irregular menstrual cycles and the lack of ovulation (anovulation) in PCOS can cause the uterine lining to thicken excessively over time. If untreated, this increases the risk of endometrial cancer (6).

Things You Can Do To Manage PCOS Symptoms

Eating a balanced diet, exercising regularly, and certain supplements and herbal remedies are all effective natural treatments for PCOS.

While PCOS can feel overwhelming, there are practical steps and natural treatments you can adopt to regain a sense of control. Research shows that lifestyle changes, natural remedies, and targeted nutrition can significantly improve symptoms and reduce long-term health risks. The best part? Small, sustainable changes can add up to big improvements over time.

1. Eat The Right Foods

What you eat can have a significant impact on managing PCOS symptoms. By focusing on a diet that stabilizes blood sugar and reduces inflammation, you can help balance your hormones, improve insulin sensitivity, and support overall health.

Low Glycemic Index Diet

A low glycemic index (GI) diet is particularly beneficial for women with PCOS. Foods with a low GI are digested and absorbed more slowly, helping to metabolize sugar and balance hormones. Research shows that a low-GI diet can improve menstrual regularity and increase ovulation frequency, especially in women with PCOS who are overweight or obese (7).

To follow a low-GI diet, prioritize:

• Whole grains like quinoa, oats, and brown rice.
• Non-starchy vegetables such as broccoli, spinach, and zucchini.
• Lean proteins like chicken, fish, and plant-based options like tofu or legumes.
• Healthy fats from sources like avocado, nuts, and olive oil.

Anti-Inflammatory Foods

Inflammation is a common underlying issue in PCOS, and certain foods can help reduce it. A study published in the North American Journal of Medical Sciences highlighted the benefits of a Mediterranean low-GI, anti-inflammatory diet for women with PCOS (8). It not only helps with weight management but also addresses hormonal imbalances and insulin resistance.

Incorporate anti-inflammatory foods such as:

• Berries like blueberries, strawberries, and raspberries, which are rich in antioxidants.
• Leafy greens like kale and Swiss chard, packed with vitamins and minerals.
• Fatty fish such as salmon, mackerel, and sardines, high in omega-3s.

2. Incorporate Regular Physical Activity

Staying active is one of the most effective ways to manage PCOS symptoms naturally. Exercise helps regulate insulin levels, improves metabolism, and promotes hormonal balance, all of which are critical for reducing the impact of PCOS.

Types of Exercise to Prioritize

• Aerobic Exercises: Activities like walking, cycling, and swimming are excellent for improving cardiovascular health, regulating blood sugar, and supporting weight management.
• Strength Training: Building muscle through weightlifting or resistance exercises can boost your metabolism, improve body composition, and enhance muscle tone.
• Stress-Reducing Activities: Exercise also helps lower stress hormone levels like cortisol and adrenaline. Chronic stress can disrupt hormonal balance (9), affecting testosterone, estrogen, and progesterone levels. Incorporating activities like yoga, pilates, or mindful movement can help ease this burden.

Experts recommend aiming for at least 150 minutes of aerobic activity per week, with at least 90 minutes of more intensive exercise. Breaking it into manageable chunks—like 30 minutes, five times a week—can make it easier to stick to.

A Holistic Focus on Health

Maintaining a healthy body weight is often cited as a way to reduce PCOS symptoms, but it’s important to take a balanced approach. Rather than focusing solely on weight loss, aim to adopt habits that promote overall health. Research shows that even small, sustainable changes—like incorporating more movement into your day—can significantly improve hormone balance, enhance insulin sensitivity, and reduce complications linked to PCOS.

Losing just 5-10% of your body weight, if needed, can improve menstrual regularity, boost fertility, and lower the risk of long-term issues like type 2 diabetes or heart disease. However, shifting the focus to feeling stronger, improving energy, and finding joy in movement can help create a positive, long-term relationship with exercise and self-care.

3. Get Enough Omega-3s

Omega-3 fatty acids are an impactful addition to managing PCOS, helping to reduce inflammation, improve lipid levels, support fertility, and promote better overall health.

Omega-3 fatty acids are a powerful tool in managing PCOS symptoms. These essential fats can help address many of the underlying issues associated with PCOS.

• Improving Lipid Profile: Women with PCOS often struggle with high cholesterol, including elevated triglycerides and LDL (“bad” cholesterol) levels. Multiple meta-analyses have shown that omega-3 supplementation can improve these markers (10, 11), making it a recommended option for women with PCOS who have an unhealthy lipid profile.
• Reducing Inflammation: Chronic low-grade inflammation is common in women with PCOS (12). A meta-analysis of 10 clinical trials found that omega-3 supplementation significantly decreased serum hs-CRP (a marker of inflammation) and increased adiponectin levels (13), further supporting its benefits in reducing systemic inflammation in PCOS.
• Reducing Insulin Resistance: Insulin resistance is a hallmark of PCOS (13), affecting both lean and overweight women. Studies consistently show that omega-3 fatty acids improve insulin resistance by enhancing the HOMA index and increasing adiponectin levels (14). These improvements occur even if there’s no significant change in weight, making omega-3s a critical addition to PCOS management.
• Improving Fertility: Omega-3s have also shown promise in enhancing fertility. Research has found that omega-3 supplementation improved clinical pregnancy rates in overweight and obese women with PCOS (15).
• Supporting Gut Health: Emerging research highlights a connection between PCOS and gut microbiota imbalances (16). Women with PCOS often have gut microbial communities that differ from those of healthy individuals. In animal studies, omega-3 supplementation helped restore gut balance and improved endocrine disorders, ovarian dysfunction, insulin resistance, and gut dysbiosis in PCOS models.

To experience these benefits, aim to include omega-3-rich foods in your diet regularly. Fatty fish like salmon, mackerel, and sardines are excellent sources. If dietary intake is insufficient, consider high-quality omega-3 supplements, ensuring they contain sufficient amounts of EPA and DHA for maximum effectiveness. For improving lipid profiles, at least 3000 mg of EPA/DHA daily is typically needed to achieve results.

4. Consider Other Supplements and Vitamins

If you’re living with PCOS, chances are your body might be running low on a few key nutrients. Supplements can help fill in the gaps in PCOS treatment and make a big difference in managing symptoms. For example, vitamin D is great for supporting regular cycles and lowering testosterone (17), while inositol may boost insulin sensitivity and get ovulation back on track (18).

Of course, this is just scratching the surface. Other options, like melatonin or magnesium, have shown promise too (18). There’s even some research that suggests spearmint tea may help with balancing hormones (19), and that cinnamon may offer a natural way to stabilize blood sugar.

Since everyone’s needs are different, it’s always a good idea to check in with your doctor to figure out which supplements are right for you.

5. Adopt a Healthy Sleep Routine

It’s no secret that good sleep is the foundation of overall health, but for women with PCOS, it’s even more essential. Hormonal imbalances linked to PCOS can disrupt sleep patterns, leading to trouble falling asleep, poor sleep quality, and even excessive daytime fatigue (20, 21). On top of that, women with PCOS are at a higher risk of sleep apnea, which can make things worse.

Improving your sleep hygiene can be an effective way to treat PCOS naturally. Aim for 7–9 hours of quality sleep by setting a consistent bedtime, keeping your bedroom cool and dark, and avoiding screens an hour before bed. Relaxation techniques like a calming bedtime routine or mindfulness exercises can also help signal to your body that it’s time to wind down.

6. Reduce Stress Levels

Stress does more than mess with your mood; it can actually worsen PCOS symptoms (22) by throwing your hormones out of balance. High cortisol levels (your body’s main stress hormone) can disrupt insulin sensitivity, increase inflammation, and exacerbate hormonal imbalances.

That’s why managing stress is so important. Techniques like mindfulness-based stress reduction (MBSR), yoga, or even just daily moments of deep breathing can help lower cortisol (23) and improve emotional well-being. Finding ways to unwind—whether it’s a walk in nature, journaling, or enjoying a hobby—can have a ripple effect on your health.

Try These Natural Remedies for PCOS

PCOS can feel like an uphill battle, but you don’t have to face it alone. While the symptoms can be frustrating and even debilitating, the good news is that research has made strides in understanding this condition and uncovering ways to manage it.

That said, everyone’s journey with PCOS is unique. It’s important to consult with a healthcare professional to create a treatment plan tailored to your needs. They can help you figure out which lifestyle changes and natural remedies work best for your body. With the right support and strategies, living well with PCOS is absolutely possible.