Holistic Approaches for Managing PCOS Naturally
- Rosetta Kawauchi CHHP CTN
- Jul 17
- 5 min read
Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, yet it remains one of the most misunderstood hormonal disorders. From irregular periods to insulin resistance, acne, and unwanted hair growth, PCOS can manifest in frustrating and deeply personal ways. While conventional treatments often involve birth control pills or insulin-sensitizing drugs, many women are turning to holistic, naturopathic approaches to support their health from the inside out.
Rather than treating symptoms in isolation, a holistic perspective considers the entire person—body, mind, and spirit—to address underlying imbalances and promote long-term wellness. The strategies outlined here are evidence-informed, naturopathic suggestions that can complement conventional care or serve as a foundation for natural healing.
🔄 Nourish Your Body: Diet & Nutrition for PCOS
Diet is often the cornerstone of managing PCOS. Because insulin resistance plays a central role in many cases, what and how you eat can profoundly affect your hormones, metabolism, and overall symptom profile.
Low Glycemic Index (GI) Diet
Women with PCOS often struggle with blood sugar spikes and insulin resistance, which can worsen hormonal imbalance and contribute to weight gain, acne, and cycle irregularity. A low-GI diet can help by stabilizing blood glucose and insulin levels.
What to Emphasize: Leafy greens, berries, legumes, nuts, seeds, whole grains like quinoa and oats, and lean proteins such as chicken, tofu, and fish.
What to Limit: Refined sugars, white bread, sugary drinks, and processed snack foods.
A consistent low-GI approach supports steady energy, reduced cravings, and improved ovulatory function.
Anti-Inflammatory Foods
Chronic inflammation is another key player in PCOS, exacerbating insulin resistance and increasing androgen (male hormone) production. By incorporating anti-inflammatory foods, you can soothe your system and improve overall hormonal balance.
Helpful choices:
Turmeric & ginger – both powerful natural anti-inflammatories.
Omega-3-rich foods like flaxseeds, chia seeds, walnuts, and wild-caught salmon.
Olive oil – a monounsaturated fat with heart and hormone benefits.
Green tea – rich in antioxidants that can help reduce oxidative stress.
Making these foods part of your daily routine not only supports hormone health but also benefits digestion, mood, and skin.
Spearmint Tea
This simple herbal tea has shown promise in reducing elevated androgens, particularly testosterone, which contributes to symptoms like acne and facial hair (hirsutism). A study published in Phytotherapy Research found that women who drank 1–2 cups of spearmint tea daily for several weeks had significant reductions in free testosterone levels.
Try replacing one of your regular caffeinated beverages with a warm cup of spearmint tea and enjoy the refreshing, hormone-balancing benefits.
Cinnamon
Known for its blood sugar-regulating properties, cinnamon may improve insulin sensitivity and help regulate menstrual cycles in women with PCOS. A dose of 1–2 grams per day, either as a supplement or sprinkled into food (such as oatmeal or smoothies), can make a subtle but impactful difference over time.
Look for Ceylon cinnamon for a purer form with less potential toxicity when used consistently.
🌿 Herbal & Natural Supplementation
Nature offers a wide array of plant-based solutions that can gently support hormonal balance. Before starting any supplement, it’s essential to consult a qualified naturopathic doctor or healthcare provider—especially if you’re taking other medications.
Inositol (Myo-Inositol & D-Chiro-Inositol)
Inositol is one of the most well-researched natural treatments for PCOS. These naturally occurring sugar alcohols act like insulin-sensitizing agents, helping to reduce insulin resistance, support ovulation, and promote regular menstrual cycles.
Dosage: 2–4 grams per day, often split between morning and evening.
Bonus: Inositol may also improve mood, reduce anxiety, and support egg quality—making it especially beneficial for women trying to conceive.
Vitex Agnus-Castus (Chaste Tree Berry)
Used traditionally for centuries to support the female reproductive system, Vitex works by gently stimulating the pituitary gland to balance luteinizing hormone (LH) and progesterone levels, potentially helping to regulate irregular cycles.
Avoid if you’re taking hormonal contraceptives, as it may interfere with their effectiveness.
Best results often take 3–6 months of consistent use.
Berberine
Berberine is a plant alkaloid found in herbs like goldenseal and barberry. It’s been shown to be as effective as metformin (a common diabetes medication) in improving insulin sensitivity and supporting healthy blood glucose levels.
May also aid in weight loss, reduce cholesterol, and improve gut health.
Typically taken in cycles under the supervision of a healthcare provider, due to its potent effects.
Saw Palmetto
Best known for its use in prostate health, saw palmetto also shows promise for women with PCOS by blocking excess androgens. This can help reduce symptoms like acne, hair thinning, and unwanted hair growth.
Works best in combination with other hormone-balancing strategies.
Consult a professional to determine appropriate dosing.
🧘♀️ Lifestyle & Mind-Body Practices
Your body’s hormonal environment is deeply affected by lifestyle habits, including exercise, stress management, and sleep. Small, consistent changes in these areas can make a big difference over time.
Regular Exercise
Physical activity enhances insulin sensitivity, helps with weight management, boosts mood, and reduces inflammation—all of which are essential for managing PCOS.
Aim for at least 30 minutes daily of moderate movement.
Mix it up: Walking, cycling, yoga, and strength training are all beneficial.
Resistance training, in particular, helps increase lean muscle mass, which further supports insulin sensitivity and metabolic health.
Stress Management
Chronic stress can spike cortisol, which in turn worsens insulin resistance and hormonal imbalance. Integrating mind-body practices into your daily life can calm your nervous system and support hormonal harmony.
Try yoga, meditation, deep breathing, or journaling.
Acupuncture is another excellent option for regulating the menstrual cycle and reducing anxiety.
Even just 10–15 minutes a day of mindful activity can make a tangible impact.
Sleep Hygiene
Poor sleep can disrupt your hormonal rhythms, increase cravings, and impact everything from your metabolism to your mood. Prioritizing 7–9 hours of quality sleep per night is vital.
Tips for better sleep:
Keep a consistent bedtime.
Avoid screens 1 hour before bed.
Use blackout curtains or an eye mask.
Consider calming teas (like chamomile or lemon balm).
The Holistic Path to Healing PCOS
There is no one-size-fits-all solution to PCOS. But by embracing a naturopathic, whole-body approach, you can begin to restore balance and take back control of your health. Holistic management doesn’t mean rejecting conventional care—it means building a comprehensive, personalized wellness plan that supports all aspects of your life.
From what’s on your plate to how you move, sleep, and manage stress, each small decision can bring you closer to hormonal harmony and improved quality of life.
If you’re ready to feel better—more energized, more balanced, and more in tune with your body—we’re here to help.
Let’s connect and begin your personalized journey.
Dr. Rosetta Kawauchi, BCND
4211 Okemos Road Suite 1
Okemos, MI 48865
517-997-1214
Rosetta Kawauchi BCND is not a medical care provider. Dr. Rosetta is a natural healthcare provider and a Board Certified Naturopathic Doctor. This article is meant for educational purposes only. Dr. Rosetta does not diagnose, prescribe, treat, or cure medical conditions. All natural health recommendations should be reviewed by the clients medical healthcare provider.
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