Polycystic Ovarian Disease (PCOD) affects millions of women and is more than just an “irregular period problem.” PCOD is a condition connected to hormonal imbalance, insulin resistance and inflammation, which can lead to a range of symptoms including, injury weight gain, skin issues, and fertility challenges.
Though medical treatment is important, there is a lot you can do naturally to help your body feel balanced. Small, sustainable lifestyle changes will support your hormones, increase energy and make life more bearable.
Here are 15 natural treatments that can help you manage your PCOD symptoms in a gentle and effective manner.
1. Follow a Low-Glycemic Diet
Eating foods that cause your blood sugar to spike leads your body to release more insulin. When there are high levels of insulin, PCOD symptoms may worsen.
Have: Whole grains (like oats and quinoa), non-starchy vegetables, lean proteins, nuts, seeds, and legumes.
Avoid: Sugary drinks, white bread, pastries, heavily processed foods, etc.
2. Include Strength Training
PCOD is associated with insulin resistance and strength training is a way to improve how your body utilizes insulin. When you build muscle, you boost your metabolism. Muscle burns fat even when resting.
Keep it simple: Bodyweight movements like squats, lunges, and push-ups, or if you are new to weight training, use resistance bands.
3. Practice Yoga Regularly
Although yoga is better known for being reaching flexibility, it also promotes relaxation and reduces stress. When you can de-stress, you can reduce cortisol levels, which can create a healthier hormonal balance and menstrual cycles.
If you are dealing with fatigue or fluctuations in your hormones consider practicing gentler types of yoga such as Hatha or Restorative Yoga!
4. Eat Foods with Omega-3
Omega-3s can help lower inflammation, which can be one of the common root causes with PCOD. Omega-3s can also improve mood and improve hormonal balance.
The best sources are: fatty fish (salmon, sardines, mackerel), flax seeds, chia seeds, and walnuts.
5. Drink Plenty of Water
Your hormonal balance hinges on water intake. Water aids in digestion and nutrient absorption, while helping the body rid itself of toxins.
Drink 8–10 glasses per day and consider adding flavor with lemon, cucumber, and mint to water.
6. Add Cinnamon to Foods
Cinnamon may help improve insulin sensitivity, which helps your body better regulate blood sugar levels.
You can sprinkle cinnamon on oatmeal, add it to herbal tea, or mix it into smoothies
7. Drink Spearmint Tea
Spearmint tea is unique in that it has anti-androgenic properties. This means it can help decrease excess male hormones, thus alleviating facial hair and acne. One to two cups a day is plenty for most women.
8. Get Sleep
Not sleeping enough increases stress hormones and worsens insulin resistance. Sleep is one of the simplest, most overlooked, PCOD remedies. Have consistent sleep, avoid caffeine late in the day, and limit screen time before bed.
9. Be proactive in managing your stress
Everyday stress adds to hormonal imbalance. Chronic stress makes weight loss even harder, can trigger irregularity in your cycles, and may cause the experiences of mood swings to worsen.
Strategies: Breath work, meditation, journaling, walking in nature, or even just ten uninterrupted minutes of quiet without screens.
10. Limit processed and high-sugar foods
Since processed foods often contain harmful fats, carb derivatives, and additives, eating them can cause inflammation and disrupt hormones.
Eliminating just a few of your sodas, chips, packaged/processed snacks, and fast food will help regulate your blood sugar and insulin.
11. Keep a Healthy Weight
Focus on a healthy weight, not a “perfect” number. Even a loss of 5-10% of your body weight improves ovulation, reguates cycles, and lowers androgens.
You want to aim for gradual changes, rather than extreme diets.
12. Increase Fiber
Fiber slows down the absorption of sugar into the bloodstream, which means steady insulin levels. It also supports gut health, and gut health is related to hormone production and balance.
Eat lots of lentils, beans, broccoli, leafy greens, and berries!
13. Look Into Supplementing with Vitamin D
Vitamin D helps regulate your menstrual cycles, helps with fertility, and improves insulin sensitivity. Most women with PCOD have lower levels without knowing it.
Make sure to get your levels tested first before supplementing, and get some safe sun exposure every day when possible.
14. Take Ashwagandha (with Doctor’s Approval)
Ashwagandha is an adaptogenic herb that may help lower your stress, improve your sleep quality, support hormone balance, and generally promote a sense of well-being.
It’s typically thought to be safe, but your doctor should approve you starting any new supplements especially if you are taking medication.
15. Stick To A Meal Schedule
Skipping meals or eating whenever and whatever can spike blood sugars and create cravings. By eating balanced meals in a schedule, you can have continuous metabolism plus happier hormones.
Final Thoughts
The underlying premise of how to manage PCOD naturally is consistency. You do not have to implement all 15 at once—pick whatever feels doable (2 or 3) and try them. Small changes can, eventually, help you feel energized, improve your cycles, and promote overall enhanced health.
FAQ
Do natural treatments really help with PCOD symptoms?
Yes, they can absolutely help, and can make a significant difference. Lifestyle changes like healthy eating and regular exercise, combined with healthy stress management, eat help with insulin sensitivity, help with weight management, regulate your periods and help with hormone balance. Also, just reducing your body weight by 5%-10% can usually improve symptoms.
What is the difference between PCOD and PCOS?
They are related but not the same. PCOD (polycystic ovarian disease) is often referred to as a milder, lifestyle-related form of PCOS, while PCOS (polycystic ovary syndrome) is a larger, metabolic condition which can be related to serious, long-term complications for example diabetes and cardiovascular disease.
What are the best foods to support my natural management of PCOD?
Obtain a low glycemic, anti-inflammatory, nutrient-rich diet if possible whole grains, lean protein, vegetables, fruits, healthy fats, and foods high in fiber, omega-3, vitamins, and minerals. Refined sugars, processed foods and unhealthy fats should be avoided.
What herbs or supplements are effective for PCOD having evidence?
Some that seem promising from some preliminary studies:
Inositol, berberine, chromium, and probiotics: Possible aid for insulin resistance and hormonal balance.
Lastly, stress-reducing adaptogenic herbs like ashwagandha, maca root, and holy basil (tulsi): May help to reduce stress, regulate cortisol, and aid hormone balance.
Other herbs like chasteberry, turmeric, licorice, spearmint, black cohosh, and tribulus: have been studied with more for support of hormones, ovulation, or with the aim to lower androgens. Some early research shows promise.
Since you are taking herbal supplements, always check with a healthcare provider.
Can managing stress have an influence on my PCOD?
Yes–increased stress levels lead to increased cortisol levels, and this can impact insulin resistance and further imbalance hormones. There are many ways to manage stress such as, yoga, meditation, journaling, and simply getting off the grid for part of every day will help manage stress and promote hormone health.
