Make ‘peace with PCOS’ naturally

Polycystic ovarian syndrome (PCOS) is a condition brought on by an unbalanced sex hormone level. It may result in irregular menstruation, infertility, hyperandrogenism, insulin resistance, and ovarian cysts.

Eggs in the ovaries are either not produced or not released, leading to irregular and prolonged menstrual cycles. Small fluid-filled sacs (cysts) develop in the ovaries leading to the failure of the release of the eggs. Irregular menstrual cycles lead to:

• Infertility (not being able to get pregnant),
• Development of cysts in the ovary.

PCOS is one of the leading causes of infertility in women.
 

In order to treat PCOS, there are increasing amounts of herbal medications and supplements as alternatives available on the market today. Herbal remedies can be utilized to treat PCOS since they have almost no side effects. Women with PCOS have moreover shown a significant interest in alternative therapies. Herbal medications are known to have pharmacologically active components with physiological effects on female endocrinology.

‘PCOS has an impact on billions of women who are of reproductive age. There is still no precise treatment for it because of how intricate it is.’

Causes of Polycystic Ovary Syndrome

The exact cause of PCOS remains a mystery. Several factors could play a big role. 

These include:

Heredity

It is considered to be one of the key causes of PCOS. There is a good chance that you will have PCOS if your mother or sibling does.

Insulin resistance

Insulin resistance is a common but not universal symptom of PCOS. insulin resistance is when cells in your body do not process or respond to insulin as they should. Due to this, the cells are unable to utilize glucose well from your blood. Insulin is a vital hormone. 

Most PCOS patients develop insulin resistance in their bodies. 

The ovaries may produce extra androgens, a male hormone, in response to this. 

Hormone imbalance

Women who have PCOS typically produce more androgens than usual inducing a major shift in hormone levels. Unbalanced hormones trouble the ovaries and begin to control their function. The growth of follicles in the ovaries is impacted by high levels of insulin and androgen production. Because of this, several follicles fail to mature on time, interfering with ovulation and resulting in irregular menstruation and decreased fertility.

Symptoms at a Glance

There are many symptoms that present from person to person, including:

1. Irregular, heavy or no periods,
2. Infertility,
3. Increased hair growth on the face and body,
4. Weight gain,
5. Thinning of the hair on the head,
6. Oily skin or acne, etc.

The Need for PCOS Natural Remedies

It can be harmful when progesterone and estrogen levels are out of balance that eventually PCOS sets in. PCOS can result in a variety of problems, including ones with your menstruation, fertility, heart health, and looks. 

PCOS result in symptoms like:

• Acne
• Thinning hair
• Ovarian cysts
• Irregular periods
• Weight gain

If you experience any or all of these symptoms, it’s time to take notice and try natural remedies for gradual treatment and minimal to zero side effects.

Treatment

There are pinpoint issues that need to be treated when dealing with PCOS like infertility, hair growth, acne, etc. Depending on where the problem lies most, we can adjust our diet, lifestyle, and exercise routine accordingly.

L Lifestyle changes

Lifestyle modification is the key approach to treating PCOS. Physicians mostly recommend weight loss, a healthy diet, and regular exercise to help restore an average period.

Maintain a healthy and steady weight

Maintaining a healthy weight can help decrease insulin resistance, regulate your period, and reduce other symptoms you may face. It is the first line of defense that your doctor may recommend. Gradual weight loss over a period of time with healthy foods can prove to be beneficial to your flaming ovaries. Low-calorie diets help regulate your menstrual cycle, balance your hormones and maintain blood pressure, cholesterol, and insulin levels. 

Revamp your diet

There are plenty of enhancements you can make to your existing diet in order to rectify PCOS, such as:

• Incorporate whole foods into your diet
• Make sure your foods are less processed, with low sugars and preservatives
• Eat more foods that will not risk an inflammatory response like greens and nuts
• Eat healthy protein (like soy, paneer, and tofu) preferably that's homecooked so you know what ingredients are added
• Get enough iron-rich foods in your diet like spinach, dates, and beets,
• Eat more almonds, bananas, and cashews to increase your magnesium intake
• Increase your fiber intake to improve digestion
• Cut out caffeine, and other fried or overly processed foods
• Eat probiotic foods like yogurt, pickles, and buttermilk to reduce inflammation.
• Stay well hydrated by drinking throughout the day. About 1.5 to 2 liters of water is recommended. 

Our organics win

Artificial sweeteners, hormones, and preservatives are absent from whole or organic foods. These foods are as near to their raw, natural condition as is practical. You may include whole foods like fruits, vegetables, whole grains, and legumes in your diet.

Eating protein stimulates your body to produce insulin. Unprocessed, high-carb foods can improve insulin sensitivity. Instead of trying a low-carb diet, focus on getting enough healthy protein. Plant-based protein sources, such as nuts, legumes, and whole grains, are best.
 

Routinely exercise

Exercise helps lower blood glucose and cholesterol and reduces the risk of more than hundreds of diseases. This can not only help you keep your weight under control but may treat or even prevent insulin resistance.

Exercise is important for maintaining a healthy weight. Gentle, low-impact exercises like yoga or Pilates can be practiced for longer durations. Do moderate exercises for nearly 45 minutes daily. Moderate exercises like walking, jogging, or cycling help in reducing weight gain and keeps insulin levels in check.

Practice yoga 

Practice yoga regularly. Yoga is a form of holistic medicine that can ease your mind and body. Yoga in women with PCOS can provide relief from abdominal pain and also regulates anxiety, hormones, menstrual cycles, and other metabolic parameters. Pranayama (breathing exercises) reduces stress and keeps the mind calm.

Form a sleep schedule

Sleep affects your stress levels and helps regulate cortisol to balance your hormones. But sleep disturbances are twice as common for women with PCOS. 

To up your sleep hygiene:

• Aim for eight to ten hours of sleep per night.
• Establish a regular bedtime routine.
• Avoid stimulants like caffeine, and rich, fatty foods before bedtime.

It is crucial to get adequate and sound sleep. This will not only promote improved sleep patterns and stress reduction, but it will also assist reduce levels of stress chemicals like cortisol.

Reduce stress

Yoga, getting enough sleep, and cutting caffeine, can contribute to lower stress levels.

Taking walks outside and creating space in your life for relaxation and self-care can also reduce the tension in your body.

Women with PCOS have higher production of cortisol (stress hormones), and they are not able to metabolize them. Cortisol accumulates and leads to anxiety, depression, and stress. It's important to manage your stress and practice the above recommendations. 

Quit smoking and alcoholism

If you smoke or drink, consider quitting as early as possible. Such harmful addictions trigger inflammatory responses in the heart and lungs. Despite being contributors to PCOS symptoms, women who smoke and drink have higher androgen levels.

 Some natural supplements for PCOS

There are a few all-natural strategies to manage your symptoms, though. 

Natural ways to potentially lessen the effects of the condition include maintaining a healthy BMI with vitamin D and calcium, getting enough magnesium, increasing chromium to help the body control blood sugar levels, and increasing your omega-3 intake (through foods like chia seeds, brussels sprouts, and walnuts).

Supplements claim to help with hormone regulation, insulin resistance, and inflammation associated with PCOS. Speak to your doctor before taking any supplement. 

Turmeric

Turmeric is a famous spice in South Asia, especially in India where it is also used as an aromatic spice. Turmeric is a promising ingredient to decrease insulin resistance as it behaves as an anti-inflammatory agent.

Zinc

Zinc is a trace element (trace elements are chemicals needed in the body in very minute amounts) that can boost fertility and your immune system. Excessive/ unwanted hair growth may be improved with zinc supplements.

You can eat beans, tree nuts (walnuts, hazelnuts, almonds, etc), and seafood to get more zinc in your diet.

Cod liver oil

Cod liver oil contains vitamins D and A, as well as high amounts of omega-3 fatty acids. These fatty acids can help improve menstrual regularity and help get rid of unwanted fat.

Neem 

A paste of neem and tulsi leaves, taken once every morning with a glass of warm water can help women calm down PCOS symptoms and improve reproductive health. 

Ginger

The ginger extract showed a beneficial result in PCOS therapy. ginger extract can help PCOS patients balance their sexual hormones.

Cinnamon

Daily intake of cinnamon in any form lowers insulin resistance.

Cinnamon comes from the bark of cinnamon trees. Cinnamon also may regulate menstruation, which helps in ovulation in women with PCOS

Up your iron intake

Some women with PCOS experience heavy bleeding during their period. This can result in iron deficiency or anemia. It is recommended to add iron-rich foods such as spinach, beetroot, and broccoli to your diet.

Up your magnesium intake

Almonds, cashews, spinach, and bananas are PCOS-friendly foods rich in magnesium.

Add in some fibre to help with digestion

A diet high in fibre can help improve your digestion. Lentils, lima beans, broccoli, Brussels sprouts, pears, and avocados are all rich in fibre.

Cut out coffee

Caffeine consumption may be linked to changes in estrogen levels and hormone behaviourbehavior. Try boosting your energy with a decaf alternative, such as an herbal or fruit tea. It can also help with weight management in women with PCOS.

As a metabolic disorder, the primary solution for PCOS always involves nutritional and lifestyle intervention and research has also shown that several vitamins and supplements may help those with PCOS manage the condition. 

At KindlyHers, we have naturally-derived supplements that regulates your menstrual cycle safely and effectively! Our supplement, Rhythm is packed with Vitamin D3, Myo Inositol, Melatonin, Folic Acid, Vitamin E, and other micronutrients that improve your monthly menstrual cycle. Click here to explore more or Order Now. 

It’s important to note though that dietary supplements are regulated differently around the world and can actually interfere with other  modes of treatment.  It is always best to speak to a doctor before taking any supplement especially if you are trying to conceive now or in the future. or hope to conceive in the future.

 Ayurvedic Therapies for PCOS

Ayurvedic remedies work on correcting the underlying root cause along with the symptoms of the disease. In PCOS, the most effective Ayurvedic therapy is Panchakarma, or breathing exercises. Panchakarma is a form of Ayurvedic treatment for PCOS. Panchakarma treats the issue by getting rid of toxins from the reproductive system and balancing hormones. 

Even today, a lot of women prefer to treat the symptoms of PCOS through Ayurveda. Ayurveda is an age-old, holistic healing therapy system popularly used in South Asia, Ayurveda's demystification has made it highly popular and is now followed across the world. Ayurvedic treatment for PCOS includes herbal and ayurvedic therapies, yoga, and diet modifications.

*Talk with a doctor before trying Ayurvedic treatment*

Ayurveda applies a holistic approach to managing PCOS. Personalised treatment aims to address the root cause of the disease and bring balance to the body.

Ayurvedic treatment of PCOS follows these protocols:

• Ayurvedic detoxification of the body
• Strengthening and revitalizing the female reproductive system
• Rectifying hormonal imbalance
• Managing obesity and insulin resistance

Special Ayurvedic herbs and procedures are rich in phytoestrogen, which can drastically cut down inflammation and simultaneously revitalise the female reproductive system.

Ayurvedic Herbs to Treat PCOS

Foods suggested in Ayurveda for PCOS patients include:

• Bitter gourd and amla (Indian gooseberry) to control blood sugar levels
• Fenugreek leaves and tulsi (basil) to maintain insulin levels
• Honey, mixed with lemon and water for controlling your weight
• Ashoka: has anti-inflammatory compounds that repair the endometrium (inner lining of the uterus) and regulate estrogen (sex hormone responsible for the development and regulation of the female reproductive system) levels. 
• Other commonly used herbs to treat symptoms of PCOS include Shilajit, Guduchi, Vrikshamla, and Java Plum
• ashwagandha is also called “Indian ginseng.” It can help balance cortisol levels, improving stress and symptoms of PCOS. 

The Takeaway

As with all health advice, make sure that the changes you make to your lifestyle are right for you and your health. Changes to your lifestyle or trying other natural remedies to manage PCOS can be difficult to make. 

1. Make sure you get regular, gentle exercise by taking a walk every day depending on your overall health condition.
2. Talk to your doctor about effective natural remedies for polycystic ovary syndrome

PCOS is characterised by various symptoms like insulin resistance and hormonal disturbances. herbal medicines may act as alternative medicines for PCOS.