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Let’s face it: Polycystic Ovary Syndrome (PCOS) can make you feel just plain rotten.
This condition, which is a hormone imbalance affecting 1 in 10 menstruating people, or about 7 million women of reproductive age in the United States, is no walk in the park. PCOS impacts ovulation by interfering with the growth and release of eggs from the ovaries. This, in addition to being a major factor behind female infertility, can cause a slew of uncomfortable symptoms, ranging from irregular or absent periods to insulin resistance, acne, hair loss, hirsutism (excessive hair growth), and mood swings.
Although several medication options are available for PCOS patients, the complexity of the condition also warrants consideration of a more holistic approach. “Holistic,” in this case, means focusing on the entire body (and mind) instead of treating just one area.
Rescripted spoke with Anna Bohnengel, a registered dietitian and founder of Fertility Nutritionist, to learn more about what a holistic approach looks like, and how it can benefit people living with PCOS.
Why choose a holistic approach for PCOS?
“Holistic treatment promotes sustainable, lifestyle-based strategies that empower women to take control of their symptoms, reduce dependency on medications, and improve their overall quality of life,” explains Bohnengel. The main difference between holistic treatment and a medication-only approach is that practitioners address “not only the symptoms but also the underlying imbalances — hormonal and metabolic — that contribute to [PCOS],” she says.
According to Bohnengel, holistic treatment often includes dietary changes, stress management, physical activity, and select supplements that can support hormonal balance, reduce inflammation, and improve insulin sensitivity — all common factors in PCOS.
“By focusing on whole, nutrient-dense foods, women with PCOS can better regulate blood sugar levels and reduce the risk of insulin resistance,” says Bohnengel, who offers a free, 7-day PCOS meal plan that can help you kickstart a healthier eating routine. She also points to essential stress-management techniques like mindfulness and yoga, which can help lower cortisol levels. (Cortisol is the “stress hormone.”)
This in no way means PCOS patients shouldn’t also seek out medical treatment from their healthcare provider. Medicine has the potential of “reducing, sometimes even eliminating, unwanted symptoms like depression, acne, and irregular periods that significantly diminish the quality of life,” says Bohnengel. But, it’s important to remember that conventional treatments like medication, especially without adding a holistic approach, aren’t a permanent solution. Medication “falls short of actually healing the underlying problem,” explains Bohnengel. “As soon as you stop taking the drugs, these symptoms typically rear their ugly head again.” She also points out that many prescribed medications often come with unpleasant side effects.
But adopting holistic methods like dietary changes, stress management, and targeted supplements, in addition to medication, “can address the root causes of PCOS, like hormonal imbalance, insulin resistance, and inflammation, for longer-lasting health benefits,” says Bohnengel. “Holistic treatment can be equally, even more effective and are thus considered first-line treatments.”
Recommended natural hacks for PCOS treatment
So what exactly does it mean when someone says, “Time to adopt some lifestyle and nutritional changes”? Below, Bohnengel lays out her four recommended natural hacks for treating PCOS. Together, these natural treatments can provide a multifaceted approach that addresses core symptoms of PCOS, promotes hormone balance, and supports overall health and well-being.
Whole-foods diet
Bohnengel calls a whole-foods diet “one of the most effective natural approaches.” Awesome! But, that can be tough to clarify if you’re not a nutrition expert, so here's the breakdown: A whole-foods diet means eating foods rich in high-quality protein, fiber, and vegetables, and low in refined sugars and processed foods. “This type of nutrition plan helps stabilize blood sugar levels, reduces insulin resistance, and may help with weight management, which in turn can improve hormonal balance and reduce symptoms like irregular periods and acne,” says Bohnengel.
At an average meal, Bohnengel recommends filling half your plate with a variety of vegetables, with a goal of 8-10 servings of veggies per day. The other half should be an equal distribution of protein and fiber-full carbohydrates. For the proteins, consider plant-based proteins like lentils, tofu, tempeh, or edamame, and/or eggs, chicken, or turkey. For the carbs, try whole grains like quinoa, brown rice, lentil pasta, whole fruit, sweet potatoes, pumpkin, corn, parsnips, peas, or winter squash. For more PCOS-friendly diet tips, visit her website.
Exercise
“Regular physical activity can improve insulin sensitivity, support healthy body composition, and improve overall hormone balance,” says Bohnengel. She also recommends ensuring the exercise regimen is “appropriately tailored to the individual.”
Bohnengel suggests focusing more on strength training rather than long stretches of cardio, as it increases muscle mass, which in turn elevates metabolism. A faster metabolism can promote healthy fat loss and increase lean muscle, which can improve insulin resistance.
Stress management
Techniques like mindfulness, yoga, and adequate sleep can help lower cortisol and reduce inflammation, both of which can worsen PCOS symptoms.
Supplements
“Supplements such as inositol, omega-3 fatty acids, and vitamin D, have been shown to support hormonal balance, improve ovulation, and enhance fertility in women with PCOS,” says Bohnengel.
Holistic treatment for PCOS: Is it right for me?
“It’s natural to feel some uncertainty about how effective or sustainable [holistic treatment] may be,” says Bohnengel. Since it’s a long-term approach, you may not see results immediately. But keep in mind that these lifestyle and nutritional changes have the potential to make a significant difference in your health because they “address the root causes of PCOS symptoms, rather than just masking them.”
Instead of a quick fix you may receive from medication-only treatment, a holistic approach “emphasizes gradual, sustainable changes that empower you to take an active role in your health, often improving not only PCOS symptoms but also overall well-being.” says Bohnengel.
But again, going the holistic route doesn’t mean you should abandon your physician altogether: “It doesn’t have to be all or nothing and can complement conventional treatments, allowing you to gradually integrate practices that align with your comfort level and lifestyle,” assures Bohnengel.
Sarene Leeds holds an M.S. in Professional Writing from NYU, and is a seasoned journalist, having written and reported on subjects ranging from TV and pop culture to health, wellness, and parenting over the course of her career. Her work has appeared in Rolling Stone, The Wall Street Journal, Vulture, SheKnows, and numerous other outlets. A staunch mental health advocate, Sarene also hosts the podcast “Emotional Abuse Is Real.” Visit her website here, or follow her on Instagram or Threads.