Polycystic Ovarian Syndrome (PCOS): A Naturopathic Guide to Healing and Balance

June 17, 2025

Empowering women to understand PCOS and take charge of their hormonal health

By

Dr. Gabrielle Francis

What is PCOS?

Polycystic Ovarian Syndrome, commonly called PCOS, is a hormonal condition that affects about 1 in 10 women of childbearing age. In simple terms, PCOS happens when a woman’s ovaries and hormones are out of balance. This imbalance can lead to problems with the menstrual cycle (your period), fertility (ability to get pregnant), how you look, and even how you feel. If you have PCOS, your ovaries may not release eggs regularly (ovulation might not happen every month), and you might have higher levels of “male” hormones (like testosterone) in your body. PCOS is common and treatable, and knowing more about it can help you feel in control and hopeful.

PCOS often starts in the teen years or early 20s. You might notice something isn’t right if your periods are very irregular or you have other symptoms (we’ll talk about those soon). It’s important to remember that PCOS is not your fault – it’s influenced by your genes and how your body’s hormones work. The good news is that with the right care and lifestyle, many women with PCOS lead healthy, balanced lives. Consider this guide a friendly resource from a naturopathic functional medicine perspective, here to support and empower you on your health journey.

What Does PCOS look like in the Ovaries?

One reason it’s called “polycystic” ovary syndrome is because of how the ovaries look on an ultrasound. Ovaries in PCOS often appear larger and have many small, bead-like cysts lining the outside (sometimes described as a “string of pearls” appearance). These “cysts” aren’t true cysts in the dangerous sense – they are actually immature follicles, which are little sacs containing eggs that didn’t develop fully or get released. Because of hormonal imbalances, ovulation (releasing an egg) doesn’t happen regularly, so these follicles remain in the ovary and build up over time, giving that polycystic appearance.

On a sonogram (ultrasound image), a typical PCOS ovary might show 12 or more of these small follicles around the periphery. The ovary’s outer surface can also become slightly thickened. Don’t be alarmed by the word “cyst” – in PCOS, these fluid-filled follicles are usually small (often less than 1cm each) and benign. They usually don’t cause pain like large ovarian cysts can. Instead, they are a sign of the hormonal traffic jam happening in your body. Seeing this on an ultrasound, along with other signs, can help doctors confirm a PCOS diagnosis. It’s basically your ovary’s way of saying, “Hey, my hormones are a bit off balance!” Understanding this can reassure you that the cysts themselves aren’t going to burst or harm you in the way larger ovarian cysts might. They’re a symptom, and they often shrink once your hormones get back in balance.

What are the Signs and Symptoms of PCOS?

PCOS can show up a little differently in everyone, but there are some common signs and symptoms to watch for. You might have just a couple of these or several. Remember: Having one or two of these symptoms doesn’t automatically mean you have PCOS, but it’s good to pay attention and talk to a healthcare provider if you’re concerned. Here are the most common symptoms:

Irregular periods: Your menstrual cycle might be all over the place. Periods could be infrequent (fewer than 8 per year), come more often than usual, or you might even skip periods for months. Some women with PCOS stop getting periods altogether for a while. When your period does come, it can be very heavy or longer than normal because the lining of your uterus had extra time to build up.
Ovary “cysts”: As mentioned, an ultrasound may show many small follicles on your ovaries. You wouldn’t know this without a sonogram, but it’s a key sign doctors look for.
Excess hair growth (hirsutism): You might notice coarse, dark hair growing in places more typical for guys – like on your chin, upper lip, chest, stomach, or thighs. Not every woman with PCOS has this, but about 60-70% do experience extra hair. It happens because of higher levels of those “male” hormones.
Acne or oily skin: Stubborn acne, especially along the jawline, chin, or on the chest/back, can be a PCOS symptom. These breakouts are caused by extra androgens (male hormones) that increase oil production and clog pores. You might feel like you never truly left the teenage acne phase, and typical skincare might not be enough.
Thinning scalp hair: While you may have hair popping up where you don’t want it, you could also notice hair loss on your head. PCOS can cause thinning hair on the scalp or even a bit of a receding hairline (sometimes called female-pattern baldness). This, again, is due to those androgen hormones affecting hair follicles.
Weight gain or trouble losing weight: Many (though not all) women with PCOS find it easy to gain weight and really hard to lose it. Weight tends to gather around the lower belly. This is because PCOS often comes with insulin resistance (we’ll explain that shortly), which can make your body store fat more readily and make you feel hungry or crave sugary foods.
Dark skin patches: Some women get areas of darkened skin, especially in body creases like the back of your neck, armpits, or under the breasts. This is called acanthosis nigricans. It’s a sign of insulin resistance and looks like velvety, brownish thickened skin patches.
Skin tags: These are little flaps of excess skin, often in the neck or armpit area. They’re harmless, but can be another sign of hormonal imbalance or insulin issues that often come with PCOS.
Mood changes: Dealing with PCOS can be stressful on your body and mind. You might experience mood swings, anxiety, or feelings of depression. Part of this is hormonal, and part may be the emotional toll of managing the other symptoms. Many women feel frustrated or self-conscious, but remember you’re not alone and there are ways to feel better.
Fatigue or low energy: Hormone and blood sugar imbalances can leave you feeling tired or sluggish, even if you slept well. You might have afternoon energy crashes or just feel generally worn out.
Cravings for carbs or sugar: Because of how PCOS affects insulin (a blood sugar hormone), it’s common to have strong cravings for sugary or carb-rich foods, only to feel tired after eating them. It’s a tricky cycle that can affect both your energy and your weight.

Note: You don’t need to have all these symptoms to have PCOS. For example, some women with PCOS are thin, some don’t have extra hair growth, and some have relatively clear skin. PCOS is more like a spectrum – it can look a bit different for each person. If a few of these signs ring a bell for you, consider seeing a healthcare provider (gynecologist or endocrinologist, or a naturopathic doctor familiar with PCOS) for a proper evaluation. Early recognition is great because you can start taking steps to manage symptoms sooner and prevent potential health issues.

What are the Causes of PCOS?

PCOS doesn’t have a single clear-cut cause – it’s usually a mix of factors that come together in a perfect storm. As a functional medicine doctor, I like to look at root causes and contributors, rather than just the symptoms. Here are the key factors believed to play a role in PCOS:

Insulin Resistance: This is a big one. Insulin is a hormone that helps sugar (glucose) get from your blood into your cells to be used as energy. Insulin resistance means your cells don’t respond well to insulin, so your body pumps out more and more of it to compensate. High insulin levels can trigger your ovaries to produce extra androgens (like testosterone). This can mess up ovulation and cause many PCOS symptoms (like hair growth and acne). Insulin resistance also tends to cause weight gain, which then makes insulin resistance worse – a frustrating cycle. Not everyone with PCOS has insulin resistance, but about 70-80% (especially those who are overweight) do. Even lean women with PCOS can have some degree of insulin issues.
Genetics: PCOS tends to run in families. If your mother, sister, or aunt has PCOS or even just symptoms like irregular periods or diabetes, your chances of having it are higher. You might inherit a tendency for your ovaries or adrenal glands to produce more androgens, or for your body to be prone to insulin resistance. Having the genes doesn’t doom you, but it might mean you have to be a bit more mindful of lifestyle factors that can trigger PCOS symptoms.
Hormonal Imbalances: PCOS involves a cascade of hormone imbalances. We’ve already mentioned high androgens (testosterone, DHEA). Many women with PCOS also have an imbalance in other reproductive hormones – for example, LH (luteinizing hormone) might be too high relative to FSH (follicle-stimulating hormone). LH and FSH are hormones from your brain that control your ovaries; an imbalance can lead to those stalled follicles and lack of ovulation. Also, if you’re not ovulating, you might be low in progesterone, a hormone that usually rises after ovulation and helps keep cycles regular and moods stable. Low progesterone can contribute to irregular periods and mood swings.
Chronic Inflammation: Many women with PCOS have signs of low-grade inflammation in their bodies. This isn’t the kind of acute inflammation like a sprained ankle; it’s more subtle and internal. High levels of insulin and certain dietary factors (like a diet high in sugars and processed foods) can promote inflammation. Fat tissue can also release inflammatory signals. Inflammation might encourage the ovaries to make more androgens. Signs of inflammation can include things like fatigue, digestive issues, or skin issues, but often it’s something you detect with blood tests (like high CRP levels).
Lifestyle and Environment: While lifestyle itself isn’t a “cause,” things like poor diet, lack of exercise, chronic stress, and exposure to endocrine-disrupting chemicals can worsen those other factors (insulin resistance, inflammation, hormonal imbalance). For instance, a diet high in sugary foods can lead to insulin spikes; chronic stress can elevate cortisol (another hormone) which might worsen weight gain and blood sugar; certain chemicals in plastics or cosmetics can mimic hormones and potentially interfere with your endocrine system. Our modern lifestyle – with lots of processed food, high stress, and environmental pollutants – can set the stage for PCOS in someone who is already genetically susceptible.

In short, PCOS is the result of a genetic predisposition and environmental/lifestyle triggers. From a naturopathic perspective, this is empowering to know: if you can change or manage some of the triggers (like diet, stress, and activity), you can often improve PCOS symptoms significantly. We might not be able to change our genes, but we can influence how those genes behave by creating a healthier environment for our bodies.

How is PCOS Diagnosed?

Getting a PCOS diagnosis isn’t as simple as a yes/no blood test. It’s a bit like putting together pieces of a puzzle. Doctors (or qualified healthcare providers) will consider your symptoms, medical history, physical exam, and test results. Typically, PCOS is diagnosed if you meet at least two of the following criteria (after other possible causes are ruled out):

Irregular or Absent Ovulation: This usually shows up as irregular periods (cycles shorter than 21 days or longer than 35 days, or fewer than 8 periods in a year) or no periods at all. Basically, it means you’re not ovulating regularly.
Signs of High Androgens: This can be either clinical signs (like excess hair growth in a male pattern, acne, or scalp hair loss) or blood tests showing high levels of androgen hormones (like testosterone or DHEA). You don’t need both – even just the symptoms of high androgens might count, because some women have normal labs but still have significant symptoms.
Polycystic Ovaries on Ultrasound: An ultrasound (a painless scan that uses sound waves to look at your ovaries) might show that your ovaries are enlarged with many small follicles (the “cysts” we talked about). Typically, if one or both ovaries have at least around 12 (sometimes criteria say 20+) small follicles or if an ovary’s volume (size) is high, it’s considered polycystic. This imaging is usually done via a pelvic ultrasound, sometimes transvaginal (where a small probe is inserted vaginally to get a closer look at the ovaries).

These criteria are known as the Rotterdam criteria. If you have any 2 out of these 3, and other explanations have been excluded, you can be diagnosed with PCOS. For example, a woman could have irregular periods and high androgens, but her ultrasound might not show cysts – she can still have PCOS. Or another might have cystic ovaries and irregular periods, but normal androgen levels on bloodwork – that can still be PCOS if the symptoms fit.

Other tests and exams: Your provider will also likely do a general physical exam. They may check things like blood pressure, weight and BMI, and look for those physical signs (acne, hair growth, etc.). Blood tests will typically include hormone levels (to rule out other causes like thyroid issues or high prolactin), and often an insulin or glucose test to check for insulin resistance. They might also check cholesterol levels since PCOS can affect those. Essentially, they want to rule out other conditions that can mimic PCOS, like thyroid disorders or hyperprolactinemia (a different hormone issue), and make sure they’re seeing the whole picture of your health.

Getting a diagnosis can be a relief because it gives you a name for what’s going on and a direction for how to treat it. If you suspect you have PCOS, write down your symptoms and menstrual history to discuss with your doctor. Don’t be afraid to ask questions – understanding your body is the first step in taking charge of your health.

How does PCOS affect Women’s Health and Hormones?

PCOS doesn’t just affect your periods or skin in the here-and-now; it can have some longer-term effects on your health, especially if not managed. It’s important to know about these potential consequences so you can stay ahead of them. The goal isn’t to scare you, but to empower you to make healthy changes early on. Here’s how PCOS can affect various aspects of life and health:

Menstrual Cycle & Fertility: With PCOS, irregular ovulation can lead to irregular periods. If you’re not shedding the uterine lining regularly, it can build up over time, which might cause very heavy periods when you do have one, or spotting at odd times. For women who want to get pregnant, PCOS is a common cause of infertility because if you’re not ovulating, getting pregnant is tricky. The good news is many women with PCOS do get pregnant with the right treatment and lifestyle changes – PCOS is a treatable cause of infertility. If you’re not trying for a baby, it’s still important to get some kind of cycle regulation (either naturally or with help) to keep the uterine lining healthy.
Metabolic Health (Diabetes & Weight): Because PCOS is so often tied to insulin resistance, there’s a higher risk of developing prediabetes or type 2 diabetes down the road. In fact, more than half of women with PCOS will have prediabetes or diabetes by age 40 if no changes are made. PCOS is also linked with a higher chance of developing metabolic syndrome – a cluster of conditions including high blood sugar, excess belly fat, high blood pressure, and abnormal cholesterol levels. All of these can raise the risk of heart disease. Maintaining a healthy diet and weight can dramatically cut these risks (we’ll cover that soon).
Heart Health: Women with PCOS tend to have higher levels of LDL (“bad” cholesterol) and triglycerides, and often lower HDL (“good” cholesterol). The high insulin levels can also lead to high blood pressure over time. These factors mean an increased risk of cardiovascular issues like heart disease or stroke later in life. It’s another reason why addressing PCOS is not just about hair and periods – it’s about protecting your long-term health. Simple things like regular exercise and a high-fiber diet can improve these numbers.
Endometrial Health: If you go a long time with irregular or absent periods, the lining of your uterus (endometrium) can get too thick because it’s not being shed. Over years, an overgrown uterine lining can increase the risk of endometrial hyperplasia (pre-cancerous changes) or even endometrial cancer in a small number of cases. This usually happens in older women who have had years of untreated PCOS. Using something like a birth control pill or natural progesterone to induce a period at least every few months can protect against this if you’re someone who rarely has periods.
Emotional Well-Being: Living with PCOS can be emotionally challenging. The unwanted hair growth or acne can impact self-esteem. Weight struggles can be frustrating and sometimes lead to body image issues or disordered eating. Plus, the condition itself has hormonal links to mood – many women with PCOS report higher rates of anxiety and depression. And if fertility is a concern, that stress can weigh heavily too. It’s really important to take care of your mental health alongside the physical. Stress can worsen hormonal balance, so consider stress-reduction part of your PCOS management plan.
Sleep Problems: PCOS, especially when accompanied by weight gain, is linked to a higher risk of sleep apnea. Sleep apnea is a condition where your breathing briefly stops multiple times during the night, leading to poor sleep quality and daytime fatigue. It’s more common if someone is overweight. Lack of good sleep in turn can make insulin resistance and weight management worse – yet another vicious cycle. So, if you’re chronically exhausted or a loud snorer, it might be worth getting checked for sleep apnea. Improving sleep (through weight loss, avoiding alcohol late at night, or medical devices if needed) can help your hormones too.

While this list of potential consequences sounds heavy, remember that having PCOS doesn’t guarantee you’ll face all these issues. Risks are higher, but with proactive management — like a healthy diet, exercise, weight control, and appropriate medical or natural therapies — you can greatly reduce these risks. Many women with PCOS manage their health successfully and never develop serious complications. Knowledge is power: by knowing what could happen, you can take steps to prevent it.

What are the Western Medical Treatments for PCOS?

When you’re diagnosed with PCOS, a conventional (Western) medical doctor might recommend several approaches to help manage your symptoms. The aim of Western medical treatment is often to regulate your menstrual cycle, reduce unpleasant symptoms, and address metabolic risks. It’s important to note that these treatments manage the symptoms (which is very important for quality of life and health), but they don’t “cure” PCOS – if you stop the treatment, symptoms can come back. Here are the most common medical treatments for PCOS:

Hormonal Birth Control: This is often the first thing doctors suggest if you’re not trying to get pregnant. Birth control pills (or patches, rings, etc. that contain hormones) can regulate your menstrual cycle (giving you a predictable period each month). They also help lower androgen levels indirectly, which can improve acne and reduce excess hair growth. Birth control pills ensure the uterine lining sheds regularly (very important for preventing the thick lining issues we mentioned). Many women feel a lot better on the pill regarding cycle control. However, the pill can have side effects (like mood changes, headaches, or blood clots in rare cases), and it doesn’t fix the underlying insulin resistance. It’s more of a management tool, and that’s okay! Some women use it temporarily while they work on lifestyle changes, others may stay on it longer-term.
Metformin: This is a medication originally for type 2 diabetes, but it’s commonly used for PCOS, especially if there’s insulin resistance or prediabetes. Metformin helps your body use insulin better and lowers insulin levels. By doing so, it can help with weight management, and some women find their periods become more regular on metformin because lowering insulin can help restore ovulation. It doesn’t do much for hair or acne issues (since those are directly androgen-related), but by improving your metabolism, metformin can indirectly help balance hormones over time. It may also improve cholesterol levels. Metformin can cause digestive upset in some people (nausea or diarrhea), but starting with a low dose and taking it with meals helps.
Anti-Androgen Medications: If symptoms like excess hair (hirsutism) or acne are a big concern, doctors might prescribe medications that block androgens. The most common one is Spironolactone. It’s a blood pressure medication, but it has the side benefit of blocking the effect of testosterone on the skin and hair follicles. This can slow down unwanted hair growth and clear up skin over a few months. It’s usually used in combination with birth control (and it can cause birth defects, so you must not get pregnant while on it). There are also prescription creams (like eflornithine) to slow facial hair growth. These meds help symptoms, but once again, they stop working if you stop taking them.
Fertility Medications: If your goal is to get pregnant and PCOS is the obstacle, there are medicines to help you ovulate. Clomiphene (Clomid) or Letrozole are oral medications that can induce ovulation. They’re taken for a short period early in the menstrual cycle. Many women with PCOS can get pregnant using these with proper monitoring. If those don’t work, sometimes doctors move to injections or IVF, but that’s usually later. The takeaway is: PCOS does not mean you can’t get pregnant – it might just mean you need some help with timing and ovulation.
Lifestyle Advice: Many Western doctors also advise lifestyle changes as part of treatment (though it might be a brief suggestion). They might recommend losing weight if applicable, improving diet, and exercising, because they know these changes improve PCOS outcomes. In a conventional setting, you might not get detailed guidance on how to do this, but it’s considered a first-line approach to try for a few months, especially if your symptoms are milder. (This is where a nutritionist or naturopathic doctor can complement your care by providing a clear plan.)

Each of these treatments can be useful. You might use a combination (for example, birth control + metformin + spironolactone is a common trio for someone who isn’t trying to conceive). It’s also okay to have mixed feelings about medication – some women are relieved to have these options, others prefer to try natural methods first. There’s no one-size-fits-all, and you have a right to discuss with your doctor what feels right for you. As a naturopathic doctor, I often work alongside patients who are on these medications to support them with diet, supplements, and lifestyle so they can hopefully rely less on meds over time, or to help when they come off medications to keep things balanced. Integrating both worlds (conventional and naturopathic) can give the best of both – relief of symptoms and addressing root causes.

Diet and Nutritional Guidelines for Managing PCOS

If there’s one thing almost all experts (whether conventional or naturopathic) agree on, it’s that diet is incredibly important in managing PCOS. Think of food as fuel and as medicine for your body. The right foods can help stabilize your blood sugar and insulin levels, which in turn can reduce androgen excess and help balance your hormones. An empowering thought is that every meal is an opportunity to nourish your hormones. Here are the key dietary principles and tips from a functional medicine perspective:

Balance Your Plate: Aim for meals that combine protein, healthy fats, and fiber-rich carbs. This trio helps keep blood sugar steady. For example, instead of just having a bagel (mostly refined carb) for breakfast, you could have whole-grain toast with avocado (healthy fat) and an egg (protein), or a smoothie with berries (fiber), spinach, almond butter (fat), and protein powder or Greek yogurt (protein). Balanced meals = less insulin spikes = happier ovaries.
Low Glycemic Index (Low-GI) Foods: Focus on carbohydrates that don’t spike blood sugar too quickly. These include things like vegetables, whole fruits (not juice), legumes (beans, lentils), and whole grains like quinoa, brown rice, or oats. If you eat bread or pasta, choose whole-grain versions and watch portions. Pair carbs with protein/fat to lower the glycemic impact. High-GI foods to cut back on would be sugary drinks, sweets, white bread, white rice, pastries – these cause big insulin surges which we want to avoid.
Plenty of Vegetables: Veggies are your best friend. They are high in fiber, which helps with satiety and blood sugar control, and they provide tons of vitamins and antioxidants. Aim to fill half your plate with non-starchy vegetables (leafy greens, broccoli, cauliflower, peppers, zucchini, etc.) at lunch and dinner. They also help with weight management because you can eat a lot of them for few calories and lots of nutrients.
Quality Proteins: Include lean and clean proteins like fish, chicken, turkey, eggs, and plant proteins (beans, lentils, tofu). Protein is essential for stable energy and is the building block for your hormones and muscles. Some women with PCOS explore plant-based diets; if you do, just be mindful of getting enough protein and B-vitamins (like B12). If you eat red meat, go for lean cuts and in moderation.
Healthy Fats: Don’t be afraid of fats – just focus on the healthy kinds. These include avocado, nuts, seeds, olive oil, and fatty fish like salmon. Healthy fats can improve insulin sensitivity, and they keep you full and satisfied. Omega-3 fats (found in fish, flaxseeds, chia seeds, walnuts) are especially beneficial because they help reduce inflammation and may help balance hormones. Avoid trans fats (found in some fried and processed foods) and limit saturated fats (high amounts in things like fatty red meat, butter, and full-fat dairy) because those can worsen insulin resistance and inflammation if eaten in excess.
Moderate Carbs & Portion Sizes: You don’t necessarily have to follow a super low-carb diet (unless you find it helps you and you can maintain it), but being mindful of carbs is important. Some women do well on a Mediterranean-style diet (which is moderate in carbs with lots of veggies, fish, and olive oil), others on a lower-carb diet. Find what feels good for your body. A good starting point is to make sure carbs aren’t the only thing on your plate. If you have a serving of whole grains or starchy food, keep it moderate (like 1/2 cup of brown rice or one small sweet potato) and load up on those proteins and veggies alongside.
Reduce Sugar and Processed Foods: This one’s tough but crucial. Sugar, soda, candies, baked sweets, and highly processed snacks can worsen insulin resistance. Try to swap in healthier alternatives: fruit or dark chocolate for dessert instead of cake, sparkling water or herbal tea instead of soda, nuts instead of chips. You don’t have to be perfect (we all enjoy treats sometimes!) but make them occasional treats rather than daily habits. Your taste buds will adjust over time to crave sweetness less.
Consider Dairy and Gluten: This can vary from person to person, but some women with PCOS report that reducing or eliminating dairy helps improve their acne or digestive issues. Dairy can also spike insulin for some individuals, especially fat-free dairy, because of the whey protein. If you suspect dairy is affecting you, try a 4-6 week break to see if things improve (and choose alternatives like almond or oat milk, etc., making sure you get calcium from other foods). Gluten (found in wheat, barley, rye) doesn’t necessarily cause PCOS, but if you have a sensitivity to it, it could contribute to inflammation or gut issues. It’s not required for everyone with PCOS to avoid gluten, but some choose to try a gluten-free diet to see if it helps with symptoms or energy levels. This is individual – it can be a trial-and-error with guidance from a professional.
Stay Hydrated and Limit Alcohol: Drinking plenty of water (aim for 8 glasses a day) helps with metabolism and can reduce cravings (thirst can disguise as hunger). It also helps your cells function optimally and can aid in weight management. Alcohol, especially sugary cocktails or excessive amounts, can destabilize blood sugar and add extra calories – so keep it moderate (e.g., a glass of wine occasionally) if you drink.
Anti-Inflammatory Foods: Include foods that fight inflammation: berries, leafy greens, turmeric, ginger, garlic, green tea, nuts, and omega-3-rich fish. These foods can help calm down the internal inflammation that may be present in PCOS. For example, adding a cup of green tea daily or using turmeric spice in cooking can have small benefits that add up.

Remember: It’s not about a short-term “diet” but rather a sustainable way of eating that you enjoy. Small changes made consistently will have a big impact. If it feels overwhelming, start with one change at a time (like “I will add one extra serving of veggies each day” or “I will switch from white bread to whole grain”). Each positive choice is a gift to your hormone balance. Also, be kind to yourself – perfection isn’t required. It’s about the overall pattern. As your blood sugar and insulin levels stabilize, you’ll likely notice improvements: maybe more energy, a bit of weight loss if needed, clearer skin, or more regular periods. Food is powerful, and you’ve got the power to choose how you fuel your body.

Here are Some Lifestyle Recommendations for Managing PCOS!

Beyond diet, how you live day-to-day has a huge influence on PCOS. Think of lifestyle as the environment you create for your body – the goal is to make that environment as healthy and supportive as possible for hormone balance. Here are some lifestyle changes and habits that can make a real difference in healing PCOS naturally:

Prioritize Quality Sleep: Consistent, restful sleep is like a reset button for your hormones. Aim for 7-9 hours of sleep per night. Poor sleep or too little sleep can worsen insulin resistance, increase cravings, and throw your appetite hormones out of whack. Establish a calming bedtime routine: dim the lights, turn off screens an hour before bed (blue light from phones/computers can disrupt your melatonin, the sleep hormone), maybe read or take a warm bath. Keep your sleep and wake times regular if you can. You’ll be amazed how much better balanced and energetic you feel when well-rested.
Regular Exercise: Moving your body is one of the best ways to improve insulin sensitivity and support weight management, plus it boosts your mood. Find activities you enjoy – it doesn’t have to be a hardcore gym session (unless you love that!). Walking, dancing, cycling, swimming, yoga – all are great. Strength training (like lifting weights or body-weight exercises) a few times a week is especially helpful for PCOS because building muscle mass helps your body use glucose more efficiently and can improve metabolism. Aim for at least 30 minutes of moderate activity most days. Even brisk walking counts. The key is consistency. Bonus: exercise can help reduce stress hormones and improve sleep too.
Stress Management & Relaxation: Chronic stress is an enemy of hormonal balance. When you’re stressed, your body produces cortisol and adrenaline, which over time can contribute to weight gain and more insulin resistance, and it can disrupt your menstrual cycle. Find stress-reduction techniques that work for you and practice them regularly. This could be meditation, deep breathing exercises, yoga, journaling, or prayer – whatever helps you feel centered and calm. Even hobbies like painting, gardening, or listening to music can be therapeutic. The important thing is to give yourself permission to pause and breathe, especially when life gets hectic. Just 10 minutes of a relaxation practice a day can make a difference.
Supportive Relationships and Emotional Health: PCOS can sometimes make you feel isolated or misunderstood. It’s important to have a support system – whether that’s friends, family, a partner, or a support group (in-person or online) of other women who understand what you’re going through. Sharing your experiences and feelings can relieve a lot of pressure. Additionally, counseling or therapy can be helpful if you’re dealing with anxiety, depression, or body image issues related to PCOS. Remember, mind and body are connected. Cultivating positive, healthy relationships and seeking emotional support when needed is a form of self-care. Don’t hesitate to communicate to loved ones about how PCOS affects you – having their understanding can strengthen those relationships.
Maintain a Healthy Weight (for You): This is a sensitive topic, but from a health perspective, reaching and maintaining a weight that’s healthy for your body can greatly improve PCOS symptoms. Even a modest weight loss of 5-10% of your body weight (if you are currently in a higher weight range) can restore ovulation and make your periods more regular, as well as improve insulin levels. The intention here is health, not fitting into a certain size. Many women find that when they focus on nutrition and activity (as discussed above), weight naturally shifts over time. If you’re already at a healthy weight or are lean, this point might not apply – remember, PCOS can affect women of any size. In those cases, focus on the other lifestyle factors. Overall, try to avoid crash diets or over-exercising, as those can stress the body – slow and steady wins the race. Nourish yourself, move joyfully, and your body will move toward balance.
Limit Exposure to Endocrine Disruptors: This is a more subtle lifestyle factor, but worth considering. Endocrine disruptors are chemicals in the environment that can interfere with your hormones. They’re found in some plastics, pesticides, and even personal care products. You can reduce exposure by choosing natural or organic cosmetics and cleaners when possible, avoiding heating food in plastic containers (use glass or ceramic instead), and maybe using a water filter. While this isn’t the top factor in PCOS, every little bit helps create a healthier overall environment for your hormones.
Consistency and Patience: Lifestyle changes work, but they take time. It might be a few months of consistent habits before you notice big improvements in your cycle or skin. That’s normal! Healing naturally is a gradual process. Try to be patient and celebrate small victories (like a slightly shorter cycle, or a bit more energy, or a couple of pounds lost, or one less pimple this month). These are signs that you’re moving in the right direction.

In essence, make your lifestyle your medicine. Every hour of good sleep, every veggie you eat, every jog or yoga session, every moment you laugh with a friend – it’s all therapy for PCOS. You’re treating the root causes (insulin resistance, stress, inflammation) at their source. And unlike a temporary medicine, these healthy habits have side benefits (better mood, more energy, reduced risk of other diseases) that will improve your overall life. You don’t have to change everything at once. Pick one habit, work on it, then add another. Over time, these habits become your new normal, and PCOS becomes much more manageable.

Herbal Medicine for Treating PCOS

Nature has provided us with many plants and herbs that have medicinal properties. Naturopathic and functional medicine practitioners often incorporate herbal remedies to help balance hormones, improve insulin sensitivity, and ease symptoms of PCOS. It’s important to use herbs wisely – even though they’re natural, they can be potent. Always consider consulting with a healthcare provider knowledgeable in herbs before starting them, especially if you’re on medications (to avoid interactions). Here are some herbs that are commonly used to support women with PCOS:

Spearmint Tea: It’s not just a tasty tea – spearmint has been found in studies to help reduce excess androgen levels, particularly free testosterone. Drinking spearmint tea (1-2 cups per day) may help diminish hirsutism (unwanted hair growth) and improve acne over time. Plus, it’s calming and caffeine-free, a nice daily ritual to add. It’s a gentle remedy and quite safe for most people.
Cinnamon: This common spice is a superstar for blood sugar. Cinnamon can improve insulin sensitivity, meaning it helps your body respond to insulin better and reduces blood sugar levels. You can take it as a supplement (Ceylon cinnamon is preferred in supplement form to avoid too much coumarin, a compound in cassia cinnamon) or simply use it generously in your diet – add to oatmeal, smoothies, or tea. A typical effective amount is about 1 to 2 grams of cinnamon powder a day (that’s around half to one teaspoon). Over time, better insulin function can lead to more regular cycles.
Berberine: Berberine is a natural compound found in plants like barberry, Oregon grape root, and goldenseal. It’s often used in supplement form for PCOS. Berberine works similarly to metformin in many ways – it helps to lower blood sugar and insulin levels and can improve metabolism. Some studies even show it may aid in weight loss and improve cholesterol. It also has antimicrobial properties that can benefit gut health. A typical dose might be 500 mg 2-3 times a day (before meals), but dosing should be personalized. Berberine is one of the most evidence-backed supplements for PCOS, but if you’re already on blood sugar medication, use it under supervision as it could make sugars go too low.
Vitex (Chaste Tree Berry): Vitex agnus-castus is an herb that acts on the pituitary gland (in your brain) to help balance reproductive hormones. It’s known to support progesterone production and regulate cycles for some women. Vitex can be helpful if you have very irregular periods or long cycles, and especially if your progesterone is low. However, it’s not a magic fix for everyone with PCOS; it tends to work best if PCOS is due to more of a simple hormonal feedback issue rather than full insulin resistance. Some practitioners avoid it if LH is already high (since a few studies suggest Vitex can raise LH), but others find it balances the overall cycle hormone patterns. It usually comes as a tincture or capsules. Patience is key with Vitex – it can take 3-6 months to see an effect.
Saw Palmetto: This herb is often used in men for prostate health, but it also has anti-androgen effects that can benefit women with PCOS. Saw palmetto can block the conversion of testosterone to its more potent form (DHT). This may help with symptoms like acne and hair loss on the scalp. It’s like a natural (milder) version of some prescription anti-androgens. It’s typically taken in capsule form. If you’re already on an anti-androgen medication, you wouldn’t combine it, but it could be an alternative for someone who can’t take meds.
White Peony & Licorice Root: This is a combination used in traditional Chinese medicine for PCOS. Together, white peony and licorice have been shown to reduce testosterone and support ovulation. Licorice has an effect of lowering testosterone and supports the adrenal glands; white peony helps modulate hormones and has an anti-androgen effect too. Often, they’re taken together in a formula (sometimes with other herbs). Licorice can increase blood pressure in some people if taken in high doses for a long time, so it should be monitored.
Adaptogens (Ashwagandha, Rhodiola): Adaptogenic herbs help your body adapt to stress and can balance the stress hormone cortisol. Ashwagandha, for instance, can be calming and support thyroid and adrenal function, which can indirectly help with PCOS if stress is a big factor or if adrenal hormones (like DHEA-S) are elevated. Rhodiola can help with energy and mood. While these aren’t PCOS-specific in terms of direct effect on ovaries, they can be very useful if you have adrenal PCOS or high stress.
Others: There are many more herbs that some practitioners might use depending on the case – for example, Tribulus terrestris (sometimes used to induce ovulation in women with PCOS), Milk Thistle (for liver support to metabolize hormones better), Maca root (a Peruvian root that can support overall hormonal harmony and libido), or Evening Primrose Oil (for improving cycle regularity and helping with PMS symptoms).

When using herbs: quality matters (so get them from reputable brands), and more is not always better. It’s usually wise to introduce one herb at a time so you know what’s helping (and to monitor for any reactions). Keep in mind that herbs often work gradually, and you may need to take them for a few months to see a significant change. They tend to be gentler than pharmaceuticals, but many women find them effective for fine-tuning their hormone balance and alleviating specific symptoms.

Always inform your doctor about any herbs or supplements you’re taking, especially if you’re also on medication. This way, you can ens

ure safety and a collaborative approach to your care. The bottom line is: there’s a wealth of herbal wisdom that can complement other strategies in managing PCOS. Harnessing the power of plants can be a beautiful way to support your body’s natural healing processes.

Nutritional Supplements for Treating PCOS

In addition to herbs, there are several vitamins, minerals, and supplements that can support women with PCOS. These target common issues in PCOS like insulin resistance, inflammation, and hormone imbalance. Supplements can be a great adjunct to diet and lifestyle, but remember they are called “supplements” because they add to a healthy diet – they can’t replace one. Also, not everyone with PCOS will need all of these; it depends on your specific situation (nutrient deficiencies, lab results, symptoms). Here are some of the top supplements often recommended for PCOS:

Inositol (Myo-Inositol and D-Chiro-Inositol): Inositol is a vitamin-like substance (part of the B-vitamin family) that has been extensively studied for PCOS. Myo-inositol can improve insulin sensitivity and help regulate ovulation. Many women with PCOS who take inositol find their cycles become more regular and their chances of ovulation (and thus fertility) improve. It can also help reduce cravings and support egg quality. There’s a popular combination of myo-inositol with D-chiro-inositol (often in a 40:1 ratio, which mimics the ratio found in the body) that has shown great results in balancing hormones and insulin. It’s usually taken as a powder mixed in water (around 2-4 grams of myo-inositol daily, often split into two doses). The great thing is inositol is generally very safe and well-tolerated. It’s a star supplement for PCOS.
Vitamin D: This vitamin acts more like a hormone in the body, and it’s crucial for metabolic and reproductive health. Many women with PCOS are deficient in vitamin D. Adequate vitamin D can improve insulin resistance, support mood, and possibly even help with follicle development in the ovaries. If you don’t get much sun or wear sunscreen (which blocks vitamin D production), you might need a supplement. It’s good to have your levels tested; optimal levels are often considered to be in the 30-50 ng/mL range. A common supplement dose is 2,000 IU to 5,000 IU daily, but it should be tailored to your deficiency. Vitamin D3 is the preferred form, and it absorbs best with a meal that has some fat.
Omega-3 Fatty Acids (Fish Oil): Omega-3s (like EPA and DHA from fish oil) are powerful anti-inflammatories. They can help reduce the inflammation associated with PCOS and have been shown in some studies to lower testosterone levels slightly and improve insulin sensitivity. Omega-3s also benefit your heart by improving triglycerides and they support brain health and mood (added bonus!). You can get omega-3s from eating fatty fish (salmon, sardines, mackerel) a couple times a week, and/or take a high-quality fish oil supplement. A typical dose is around 1,000 – 3,000 mg of combined EPA/DHA per day. If you’re vegetarian or vegan, algae-based omega-3 supplements are available.
Magnesium: Magnesium is a mineral that many people are a bit low in (due to less in our soils/food and losses from stress). Magnesium helps with insulin action, relaxes the nervous system, improves sleep quality, and can even ease PMS symptoms. It’s basically an all-star for both metabolic and hormonal wellness. In PCOS, supplementing magnesium (especially if you have signs of deficiency like muscle cramps, fatigue, or constipation) can be beneficial. Magnesium also helps with sugar cravings in some people. Good forms are magnesium glycinate (gentle on stomach and calming) or magnesium citrate (helps if constipation is an issue). A dose of 300-400 mg at night can also aid sleep. Be cautious with magnesium oxide (it’s not well absorbed and can cause diarrhea).
Zinc: Zinc is a trace mineral that’s important for hormone production, immune function, and skin health. It can help reduce acne and hair loss since it has an anti-androgen effect and supports thyroid function (thyroid issues can sometimes coexist with PCOS). Zinc may also improve insulin sensitivity. Food-wise, zinc is found in meat, shellfish, legumes, and seeds, but if you have PCOS-related acne or hair issues, a supplement of around 15-30 mg of zinc daily for a few months might be suggested. Don’t take high doses long-term without medical advice, as too much zinc can interfere with copper absorption.
Chromium: Chromium picolinate is a supplement that can enhance insulin sensitivity as well. It helps your cells take up glucose under the influence of insulin. Some studies in PCOS show modest improvements in blood sugar control and even weight management with chromium supplementation (typically around 200-1000 mcg per day). It’s not a must for everyone but could be considered if insulin resistance is a big issue for you.
N-Acetylcysteine (NAC): NAC is an antioxidant supplement that has shown promise in PCOS for improving insulin resistance and aiding in ovulation. It helps raise levels of glutathione (the body’s master antioxidant) and supports liver detoxification. Some research found that NAC (1200-1800 mg daily) improved ovulation rates in women with PCOS, sometimes in conjunction with clomid. Additionally, NAC can help reduce inflammation. It’s generally safe, but it’s sulfur-containing so it has a bit of a smell. If you have allergies to sulfur meds or foods, check with a doc first.
B-Vitamins: B vitamins are crucial for hormone metabolism and energy. B6 can help with progesterone production and reduce PMS, B12 and folate are important especially if you’re on metformin (metformin can deplete B12) or if you’re trying to get pregnant (to prevent birth defects and support healthy ovulation). Often, a good B-complex vitamin or a prenatal vitamin (if pregnancy is a goal) is a simple way to cover these bases. B-vitamins also support mood and combat the stress that can come with PCOS.
Probiotics: There’s emerging research on the gut microbiome’s role in PCOS. An unhealthy balance of gut bacteria could contribute to insulin resistance and inflammation. Taking a probiotic or eating fermented foods (like yogurt, kefir, sauerkraut, kimchi) might help in restoring a healthy gut flora, which in turn could have positive effects on metabolism and hormones. While probiotics are not a primary treatment, they are supportive of overall wellness.
Vitamin Borage, Evening Primrose Oil, or GLA sources: These supplements (like evening primrose oil or borage oil, which contain GLA – gamma linolenic acid) can help reduce inflammation and support healthy hormone production. Some women find evening primrose oil helps regulate periods and reduce PMS breast tenderness or mood swings. It’s not as directly studied for PCOS, but it’s sometimes part of a holistic plan.

With supplements, quality and consistency are key. Always choose high-quality brands that third-party test their products for purity. And introduce one new supplement at a time if possible, so you can gauge its effects. It’s often beneficial to work with a practitioner to personalize your supplement plan – they can order lab tests to see what you truly need (for example, testing your vitamin D or insulin levels).

Also, more supplements do not equal faster healing. It’s better to focus on a few targeted supplements that address your biggest issues. For instance, if insulin resistance and irregular cycles are your main problems, inositol, vitamin D, and maybe NAC could be a great trio. If stress and adrenal issues are more your problem (maybe your DHEA-S is high), magnesium and ashwagandha might be a good focus. Personalization is the future of medicine, and naturopathic functional medicine thrives on tailoring the plan to you.

Final Thoughts

Living with PCOS can feel overwhelming at times, but remember this: PCOS is manageable, and you have the power to take control of your health. Think of this journey as a way of getting to know your body better and learning how to support it. Yes, PCOS is a complex condition, but it's also a signal from your body asking for balance – and balance can be achieved.

From the naturopathic functional medicine perspective, we view PCOS not as an incurable curse, but as a call to action to restore harmony in the body. By addressing root causes (like insulin resistance, stress, and inflammation) through diet, lifestyle, and natural therapies, we work with the body’s healing processes. Your body is not working against you on purpose; it’s trying to communicate through these symptoms. As you make changes – swapping soda for a fruity herbal tea, going for a relaxing walk instead of scrolling on your phone late at night, or taking that inositol supplement each morning – you are answering your body’s call and helping it find its rhythm again.

Be patient and kind to yourself. Changes won’t happen overnight, but they will happen. Celebrate the small wins: maybe your next period comes a week earlier than the last, or you notice less hair on your chin, or you wake up with a bit more energy. These are signs that healing is underway. If you slip up on your routine, or have a bad day, don’t beat yourself up. Progress is rarely a straight line – it’s okay to take two steps forward and one step back. What matters is the overall trend and that you keep going.

Also, build a support team. That could include a trusted doctor (or doctors – you can have a gynecologist and a naturopathic doctor, for example), a nutritionist, a health coach, or a supportive friend who joins you in healthy habits. You don’t have to do this alone. There are also many online communities of women with PCOS where people share tips and lend an ear. Sometimes just talking to someone who “gets it” can make you feel stronger.

Lastly, embrace the fact that you are more than your diagnosis. PCOS may be a part of your life, but it doesn’t define you. It’s a piece of your story, and perhaps learning to manage it will make you even more resilient and in tune with your health. Many women with PCOS go on to have healthy babies, glowing skin, fit bodies, and vibrant lives. PCOS can push you to create a healthier lifestyle that benefits you in every way – not just for your ovaries, but for your heart, mind, and spirit too.

You’ve got this. With knowledge, self-care, and support, PCOS is not only treatable – it’s an opportunity to reclaim your well-being and become the healthiest version of you. Remember, every positive step counts, and the journey to healing is a marathon, not a sprint. Be compassionate with yourself and stay empowered. Here’s to healing PCOS naturally and thriving – because you deserve nothing less!

I hope this guide has helped you understand PCOS better and given you hope and direction. As a naturopathic functional medicine doctor, my passion is seeing women transform their health by embracing holistic healing. PCOS is challenging, but it’s also a condition where natural interventions truly shine. Believe in your body’s ability to heal and don’t hesitate to seek out practitioners who will listen and work with you on a personalized plan. You are not alone, and there is a community of caregivers and fellow PCOS fighters rooting for you.