Natural Therapies to Manage PCOS
Natural Therapies to Manage PCOS
Polycystic ovary syndrome (PCOS) is a hormonal condition whereby increased insulin levels lead to the heightened production of hormones called androgens by the ovaries. This can affect ovary function and result in issues associated with ovulation and fertility, as well as insulin resistance.
PCOS is associated with a range of symptoms including irregular, heavy or infrequent periods, hirsutism (excessive body or facial hair), acne, weight gain, as well as changes in mental and emotional health. Research has associated several natural therapies with the improvement of PCOS symptoms.
Inositol
Vitamin-like substance inositol is associated with the most evidence of all natural therapies for PCOS management. Inositol is naturally produced by the body, present in foods including fruit, nuts, and grains, and can also be consumed via supplementation. Benefits of inositol for the management of PCOS include:
Improving insulin resistance
Improving ovulation rates
Encouraging a regular menstrual cycle
Herbs
Cinnamon: some research has found links between cinnamon and reduced fasting blood glucose levels, insulin, and total cholesterol levels.
Sage: has been associated with a reduced BMI and improved insulin sensitivity.
Curcumin: has been linked to improved metabolic markers.
Probiotics
Women with PCOS have less gut microbial diversity than those without PCOS, which can result in systemic inflammation and intestinal permeability. Whilst research is preliminary, some studies have indicated that probiotics can reduce some metabolic parameters and therefore assist in PCOS management.
Good dietary sources of probiotics include:
Yoghurt
Kimchi
Tempeh
Kefir
Sauerkraut
Spearmint Tea
Approximately 70-80% of women with PCOS experience hirsutism, involving excessive hair growth on the face, chest and back. Consuming up to 2 cups of spearmint tea daily for one month has been shown to reduce these effects by:
Decreasing testosterone levels
Increasing LH and FSH levels
Omega-3 Fatty Acids
The regular consumption of Omega-3 fatty acids may help with the management of PCOS by improving insulin sensitivity, aiding cholesterol management, and reducing hirsutism. This may be achieved through supplementation. Alternatively, food sources rich in Omega-3 fatty acids include:
Fish (particularly mackerel, salmon, tuna, and cod)
Nuts and seeds (including chia seeds, walnuts, and flaxseed)
Plant oils (including flaxseed and soybean oil)
N-Acetyl Cysteine
Also known as NAC is both an amino acid and antioxidant. Women with PCOS have higher levels of oxidative stress which can cause hormone imbalance and ovarian dysfunction. NAC helps repair damaged cells from oxidative stress. Research has shown NAC supplementation to be effective by:
Improving insulin resistance
Improve pregnancy and ovulation
Reduce BMI and testosterone