At its core, PCOS is a metabolic and endocrine disorder, driven by imbalances in insulin, androgens (male-type hormones that women also naturally produce), and inflammation. These imbalances affect how the ovaries function, interfering with regular ovulation and leading to a cascade of symptoms such as:
The exact cause of PCOS isn’t fully understood, but there are some clear drivers:
From a natural and holistic point of view, PCOS is best supported by addressing its root causes rather than simply masking symptoms. Here’s how:
🌿 Balance blood sugar
This is non-negotiable with PCOS. A whole food, nutrient-dense diet with good quality protein, healthy fats, and plenty of vegetables helps stabilise blood glucose and reduce insulin spikes. Limiting refined carbs and sugars is crucial.
🌿 Reduce inflammation
An anti-inflammatory diet rich in colourful vegetables, berries, nuts, seeds, olive oil, and oily fish can help calm the body’s inflammatory pathways. Herbs like turmeric and ginger are also valuable allies.
🌿 Support liver detoxification
Your liver helps process excess hormones. Including brassica family vegetables (broccoli, kale, cabbage), along with adequate fibre, supports oestrogen clearance and hormone balance.
🌿 Exercise, but don’t overdo it
Regular movement improves insulin sensitivity, but excessive high-intensity exercise may increase stress hormones. Aim for a combination of resistance training, walking, and restorative practices like yoga.
🌿 Stress management
Chronic stress elevates cortisol, which disrupts reproductive hormones further. Practices like breathwork, meditation, journaling, and adequate sleep are vital for healing PCOS.
🌿 Targeted nutrients and herbal support
Inositol (especially myo-inositol) supports healthy ovulation and improves insulin sensitivity.
Magnesium can help regulate blood sugar and calm the nervous system.
Zinc and omega-3 fatty acids help reduce inflammation.
Herbal options like peony and licorice, spearmint tea, or cinnamon may be supportive under the guidance of a qualified practitioner.
One of the biggest concerns women have with PCOS is fertility. The good news is that many women with PCOS go on to conceive naturally, particularly when they focus on balancing blood sugar, reducing inflammation, and supporting ovulation. Patience, consistency, and working with a natural health professional can make a huge difference.
PCOS can feel overwhelming, but with a root-cause approach that addresses diet, lifestyle, stress, and targeted natural supports, your hormones can come back into better balance – and your symptoms can improve dramatically.
If you suspect you have PCOS, or if you’ve been diagnosed but aren’t sure where to start, consider seeking guidance from a naturopath or integrative health practitioner who can create a tailored plan just for you. Remember: your body has an amazing capacity to heal when given the right support.
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