Polycystic Ovarian Syndrome (PCOS) might feel like a whirlwind of hormones, but it doesn’t have to control your life! If you’ve been diagnosed with PCOS—or suspect you might have it—you’re definitely not alone. In fact, up to 5 million women in the U.S. are navigating the same hormonal rollercoaster. But here's the good news: you can manage PCOS naturally through smart lifestyle changes.
In this article, I'm going to break down some of the most effective ways to support your body, balance your hormones, and feel more in control—all while keeping things practical, fun, and easy to implement.
What's in this article?
What Is PCOS?
First things first—what exactly is PCOS?
PCOS is a hormonal imbalance that can mess with your periods, lead to weight gain, cause acne, and even make it more difficult to get pregnant. The main culprit is often insulin resistance (more on that below), which can lead to increased levels of testosterone. The result? A whole bunch of frustrating symptoms.
But here’s the kicker: while there’s no “one-size-fits-all” approach to managing PCOS, many women find relief with targeted lifestyle changes.
Balance Your Blood Sugar with the Right Foods
Let’s talk about blood sugar. PCOS and insulin resistance go hand-in-hand, which means your body isn’t using insulin effectively. That can lead to higher blood sugar levels, weight gain, and—you guessed it—worse PCOS symptoms.
So, how do you keep your blood sugar in check? Start by building your meals around these key players:
Protein: Think grilled chicken, grass-fed beef, fish, tofu, and eggs. Protein helps stabilize your blood sugar and keeps you full longer.
Healthy Fats: Hello, avocados, olive oil, nuts, and seeds! Fats are essential for balancing hormones and preventing those dreaded sugar crashes.
Fiber: Load up on veggies like leafy greens, broccoli, and cauliflower, plus whole grains like quinoa and oats. Fiber helps slow the absorption of sugar into your bloodstream.
For a quick, balanced meal, try a leafy green salad with grilled salmon, topped with avocado and a sprinkle of chia seeds. Add a squeeze of lemon juice and a drizzle of olive oil, and you’re good to go!
Get Moving—But Don’t Overdo It
Exercise can make a huge difference when it comes to managing PCOS, but here’s the thing: it’s all about the right type of movement. You don’t need to be hitting the gym for two hours every day. In fact, over-exercising can raise cortisol (stress hormone) levels, which might worsen PCOS symptoms.
Instead, aim for a combination of:
Strength training: Lifting weights helps build muscle, improve insulin sensitivity, and boost your metabolism. Try incorporating strength training 3-4 times a week.
Low-intensity cardio: Walking, swimming, or cycling can help with fat loss and reduce stress. Aim for 30 minutes of low-impact cardio most days of the week.
Yoga or Pilates: These are perfect for reducing stress and improving flexibility, while supporting hormonal balance. Plus, they’re a great way to relax and unwind!
Remember, consistency beats intensity. Find movement that you enjoy and stick with it!
Prioritize Sleep Like It’s Your Job
Quality sleep is everything when it comes to balancing your hormones. If you’re dealing with PCOS, you might notice you’re not sleeping well or waking up tired. That’s because sleep plays a huge role in regulating insulin, cortisol, and other hormones.
To improve your sleep:
Create a calming bedtime routine: Wind down with a cup of herbal tea (chamomile is a fave!) and some light stretching. Avoid screens at least an hour before bed.
Set a sleep schedule: Going to bed and waking up at the same time every day helps regulate your internal clock.
Make your bedroom a sleep sanctuary: Think dark curtains, a comfy mattress, and maybe even a white noise machine.
By getting those 7-9 hours of restful sleep each night, you’re giving your body the time it needs to repair, recover, and support your hormonal health.
Keep Stress in Check
Ever notice your PCOS symptoms flare up when you’re stressed? That’s because stress causes your body to pump out cortisol, which can throw your hormones out of balance. High cortisol levels can also make insulin resistance worse—leading to more inflammation, weight gain, and irregular periods.
Try adding these stress-busters to your daily routine to manage PCOS:
Meditation: Even five minutes of deep breathing can help lower cortisol levels and calm your mind.
Nature walks: Spending time outdoors has been shown to reduce stress and improve mood—bonus points if you can do it in the sunshine!
Journaling: Write down your thoughts, gratitude, or even just a quick brain dump to clear your mind.
Taking time for yourself isn’t selfish—it’s essential for managing PCOS.
While lifestyle changes are key, certain supplements can help support your journey to better health.
Inositol: This B-vitamin has been shown to improve insulin sensitivity and support regular ovulation. It’s one of the best supplements for women with PCOS!
Magnesium: Known for reducing inflammation and improving insulin sensitivity, magnesium also supports better sleep and hormone balance.
Omega-3 Fatty Acids: Found in fish oil, omega-3s can lower inflammation and balance testosterone levels, helping with acne, hair loss, and cycle regularity.
Vitamin D: Many women with PCOS are deficient in vitamin D, which plays a role in fertility and hormone regulation. Supplementing with vitamin D can support overall health and wellbeing.
Always check with your healthcare provider before adding any new supplements to your routine to make sure they’re right for you!
Take Control of Your PCOS
Managing PCOS naturally is all about creating sustainable lifestyle habits that support your hormonal health. By balancing your blood sugar, moving your body regularly, prioritizing sleep, managing stress, and adding in key supplements, you can feel more in control and start seeing real improvements.
Remember, it’s not about perfection—it’s about progress. Small, consistent changes will lead to long-term success!
Are you ready to dive deeper into your personalized PCOS plan? I’d love to help! Book a consultation with me today to get started on your journey toward hormonal wellness.
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*Dr. Francesca works only with patients physically located in California.*
*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this blog.*
*Dr. Francesca is an affiliate for Amazon and other companies. Some links contained within the blog posts may be affiliate links from which she receives a small commission to help support her practice at no extra cost to the customer.*