Healing PCOS holistically.
In August, it’ll only be five months since I was officially diagnosed with PCOS and began learning how to support my body naturally. This journey has taught me a lot. It’s so much more complex than I realized. It impacts so many different systems in the body. Which means a lot of trial and error when finding the right regimen to heal. This has probably been the most frustrating part—figuring out what actually works for me.
I've also learned that PCOS is incredibly common. 1 in 10 women have it, but no two people experience it the same. Symptoms, severity and what helps look completely different for everyone. In the traditional medicine world, the go to treatments are often birth control or metformin. For some, those can be helpful tools! But for me with my sensitivities that didn’t feel like enough. I wanted to understand what was happening underneath the surface. Which led me to a root-cause, holistic approach. Focusing on nervous system support, blood sugar regulation, inflammation and lifestyle shifts.
It’s not linear and definitely not a quick fix but it feels empowering to finally understand what my body may have really been asking for.
These lifestyle changes aren’t just helpful for PCOS. They can support healing in conditions like hypothyroidism, Hashimoto’s, adrenal fatigue, endometriosis, metabolic syndrome and chronic inflammation. As always, check with your health care provider before starting supplements or major changes. Take what resonates:)
Nutrition, focusing on creating balanced meals.
Blood sugar imbalance is huge in PCOS. When insulin spikes it worsens androgen production and disrupts ovulation. I've been focusing on meals that combine
Proteins(fish, eggs, legumes, etc)
Healthy fats(avocado, olive oil, nuts, etc)
Fiber(kale,berries, chia seed, etc)
Whole grains(brown rice, oats, sprouted grain bread, etc)
Sometimes it feels really difficult to incorporate all of these categories in each meal, but as long as I stay limited on processed foods, sugar and refined carbs the blood sugar rollercoasters stay at bay.
Staying hydrated is also very important. Not only with water, but electrolytes! I often make my version of natures Gatorade. Coconut water + filtered water + lemon juice + mint + Celtic salt. It always tends to make me feel better if im experiencing fatigue, heat sensitivity and brain fog.
Targeted supplement support.
It took a few tries but I think I have finally found the regime that makes me feel good and creates noticeable results.
Inositol(Myo and D-Chiro) - Helps improve insulin sensitivity and supports ovulation.
Turmeric - Reduces systemic inflammation. Suggested to take with black pepper for better absorption!
Probiotics + Prebiotics - Gut health affects hormone metabolism, so I focus on nourishing my microbiome.
Aloe Vera Juice - Soothe digestive system and reduces inflammation.
The thing I had to remember with taking supplements instead of prescription medication was they take longer to work and notice a difference. I think I am reaching a point in this journey where I can confidently say they are doing their job!
Getting out of flight or fight mode and regulating my nervous system.
This has definitely been the hardest shift I’ve had to make. I think I have been in flight or fight for the majority of my life. My body has always been preparing or protecting. Chronic stress activates the HPA axis(Hypothalamus Pituitary Adrenal axis). This is a communication system between the brain and adrenal glands. They determine how your body responds to stress.
This will be an ongoing process for me, as I learn that I am safe and I am able. To be honest, in times where I don't feel stressed I feel anxious because there is nothing to worry about. Just a constant circle. I now do daily practices to calm me down and start to feel comfortable in this new shell.
Dry brushing(lymph flow or stagnant emotion release)
Magnesium oil before bed(spray on bottom of feet to enhance relaxation and improve sleep)
Epsom salt baths(relieve muscle tension and detox detox detox!)
Yoga(helps me truly see what’s blocking me and allows me to sit with it until it no longer serves me)
Journaling(sometimes the release of everything im thinking on paper feels less overwhelming then telling someone)
Movement that feels good and doesn’t deplete.
For a few years I was really into lifting heavy and high impact workouts. But after my diagnosis I learned those intense routines were likely raising my androgens, exhausting my adrenals and increasing my body inflammation.
Now I focus on movement that’s softer like; yoga, pilates, swimming, hiking and light strength training.
Once I stopped forcing my body into high stress workouts, I noticed REAL changes. Less fatigue, better weight balance and a steadier kind of strength.
Oftentimes we think to get better results we have to push ourselves harder or do things at a fast pace. When in reality sometimes all our body needs is gentle movement. Especially if our day to day is already fast with work, school, life, etc.
Listen to what your body is asking for and in return it will provide results.
Prioritizing sleep and recovery.
Good sleep is non-negotiable for hormone health. Naturally I am a night owl so this was a tough area for me to shift. . Before attending to this part of my life I would sleep between 12am-2am. Since trying to regulate my body I am now naturally getting tired at 11pm. Which may not sound major, but for me, its a huge shift.
My nighttime routine includes:
Limit screen time right before bed
Stretching
Magnesium spray
Discipline with consistency!
Healing PCOS has been a marathon. I remind myself that setbacks are normal and progress isn’t always linear. I try to practice self-compassion to stay motivated and focus less on the downs. This holistic approach is all about experimenting and trusting that my body knows how to heal when given the right support. If you’re on a similar path, I hope this gives you some ideas and motivation to stay hopeful. We are all learning as we go!