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Think you have PCOS? Steps for reversing symptoms both holistically and naturally

Do you think you have PCOS?: Fill in this self-assessment questionnaire to find out https://form.jotform.com/241699213318864

Polycystic Ovary Syndrome (PCOS) affects millions of women globally, presenting a range of symptoms that can significantly impact quality of life and fertility. This hormonal disorder is characterised by imbalances in insulin, and androgens (male hormones), and often involves issues like inflammation and adrenal insufficiency.
Functional medicine practitioner and UK-trained Dietitian Sheena Hendon dives deep into what is PCOS and how to reverse symptoms by treating it naturally.

What is PCOS?

PCOS is a complex condition where hormonal imbalances lead to irregular menstrual cycles, ovarian cysts, and symptoms such as weight gain, acne, and excessive hair growth. These imbalances are primarily influenced by insulin resistance—a condition where the body’s cells become less responsive to insulin, leading to increased insulin levels that stimulate the ovaries to produce excess androgens.

Common symptoms of PCOS

  1. Irregular Menstrual Cycles: Women with PCOS often have irregular periods, which can manifest as cycles that are longer than 35 days, fewer than eight menstrual cycles per year, or unpredictable bleeding patterns.
  2. Hyperandrogenism: Elevated levels of male hormones (androgens) such as testosterone can lead to symptoms like hirsutism (excess hair growth on the face, chest, or back), acne, and male-pattern baldness (hair thinning on the crown).
  3. Ovulatory Dysfunction: Many women with PCOS experience anovulation (lack of ovulation), which can contribute to infertility or difficulty conceiving.
  4. Polycystic Ovaries: As the name suggests, PCOS is associated with the presence of multiple small cysts on the ovaries, though not all women with PCOS will have this feature.
  5. Insulin Resistance: A significant number of women with PCOS have insulin resistance, which means their bodies have difficulty using insulin effectively. This can lead to elevated blood sugar levels and an increased risk of type 2 diabetes.
  6. Weight Gain: While not universal, many women with PCOS struggle with weight gain, particularly around the abdomen.
  7. Mood Disorders: Depression and anxiety can be more prevalent in women with PCOS, possibly due to hormonal imbalances and the emotional impact of fertility challenge

Root Causes of PCOS

1. Insulin Resistance

Insulin resistance plays a central role in PCOS development. When cells become resistant to insulin, the pancreas produces more insulin to maintain normal blood sugar levels. Elevated insulin levels can stimulate the ovaries to produce more androgens, disrupting the normal menstrual cycle and contributing to PCOS symptoms.

2. Post-Pill PCOS

For some women, PCOS symptoms can manifest after discontinuing hormonal birth control. This is often referred to as post-pill PCOS and is believed to occur due to the suppression of natural hormone production while on the pill, which can disrupt the delicate balance of hormones in the body.

3. Inflammation

Chronic inflammation is increasingly recognized as a contributing factor to PCOS. Inflammation can exacerbate insulin resistance and disrupt hormone production, further complicating the symptoms of PCOS.

4. Adrenal Insufficiency

Issues with adrenal gland function, such as adrenal insufficiency or dysfunction, can also contribute to PCOS symptoms. The adrenal glands play a role in hormone production, and any disruption in their function can impact overall hormone balance.

Eight steps to reversing PCOS

While conventional treatments often focus on managing symptoms with medications, many women seek natural approaches to address the underlying hormonal imbalances associated with PCOS. Sheena Hendon Health, advocates for holistic approaches that emphasize personalized care and addressing root causes.

Reversing PCOS (Polycystic Ovary Syndrome) involves addressing its underlying hormonal imbalances and symptoms through comprehensive lifestyle changes and targeted interventions. Here are 8 steps that can help in managing and potentially reversing PCOS:

Step 1. Understand Your PCOS

First and foremost, educate yourself about PCOS. Understand its symptoms, causes (such as insulin resistance, hormonal imbalance, inflammation), and how it affects your body. This knowledge will empower you to make informed decisions about your health.

Work with a functional medicine practitioner like me to get the right testing – blood tests from FSH/LH, Testosterone, DHEA, progesterone and oestrogen for example, scans, or functional tests such as the DUTCH hormonal test

Step 2. Adopt a PCOS-Friendly Diet

A crucial step in managing PCOS is adopting a diet that supports hormone balance and reduces insulin resistance:

Low Glycemic Index (GI) Foods: Focus on whole foods such as vegetables, fruits, lean proteins (like chicken, and fish), nuts, seeds, and whole grains.

Healthy Fats: Include sources like avocados, olive oil, oily fish and nuts.

Avoid Sugary and Processed Foods: Limit intake of sugary drinks, sweets, and refined carbohydrates, which can spike blood sugar levels.

Anti-inflammatory Foods: Including foods rich in omega-3 fatty acids (like salmon), antioxidants (berries, spinach), and fibre (whole grains, vegetables).

Step 3. Regular Exercise

Exercise plays a vital role in improving insulin sensitivity, managing weight, and reducing symptoms of PCOS. Activity levels and types will depend on the individual but in general:

  • Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling.
  • Incorporate strength training exercises to build muscle mass, which can also improve insulin sensitivity.

Step 4. Manage Stress

Chronic stress can worsen hormonal imbalances and exacerbate symptoms of PCOS. Implement stress-reducing techniques such as:

  • Yoga and Meditation: These practices can help lower cortisol levels and promote relaxation.
  • Deep Breathing Exercises: Practice deep breathing techniques to reduce stress and anxiety.

Step 5. Supplements and Herbs

Certain supplements and herbs may support hormone balance and insulin sensitivity:

  • Inositol: Helps improve insulin sensitivity and ovarian function.
  • Berberine: Supports glucose metabolism and may reduce androgen levels
  • Omega-3 Fatty Acids: Found in fish oil, they have anti-inflammatory properties.

Always consult with a healthcare provider before starting any new supplement regimen.

Step 6. Addressing Hormonal Imbalances

  • Chasteberry (Vitex): Can help regulate menstrual cycles and hormone levels.
  • Natural Progesterone Cream: May be used under guidance to support menstrual regularity.
  • DIM (Diindolylmethane): Supports healthy oestrogen metabolism and can help balance hormone levels.

Step 7. Ensure Sufficient Sleep

Quality sleep is essential for hormone regulation and overall health. Aim for 7-9 hours of uninterrupted sleep per night:

  • Establish a regular sleep schedule.
  • Create a relaxing bedtime routine to promote better sleep quality.

 Step 8. Medical and Professional Support

Work with healthcare professionals who understand PCOS and can guide you in developing a personalised treatment plan:

  • Consult with a gynaecologist, endocrinologist, or a healthcare provider such as a Registered naturopath specialising in PCOS management.
  • Consider seeing a registered nutritionist or naturopath to tailor your diet to your specific needs.

Monitor your progress and symptoms regularly. Keep track of changes in menstrual cycles, weight, and other symptoms. Adjust your lifestyle and treatment plan as needed to achieve optimal health outcomes.

Reversing PCOS involves a holistic approach that addresses its underlying causes and symptoms through lifestyle modifications, dietary changes, stress management, and sometimes, targeted supplementation. Each step is crucial in improving hormone balance, managing symptoms, and enhancing overall well-being. By adopting these steps consistently and seeking appropriate medical guidance, many women with PCOS can significantly improve their condition and quality of life over time. Remember, progress may take time, so be patient and persistent in your efforts to reverse PCOS naturally.

We advocate for empowering women with knowledge and tools to manage PCOS naturally, emphasising the importance of personalized care tailored to individual needs. Consulting with a healthcare provider, particularly one knowledgeable in integrative or functional medicine, can provide valuable guidance in creating a personalised treatment plan that addresses each individual’s specific needs and goals. With the right support and information, managing PCOS can become a journey towards long-term health and well-being.

Where to next

Sheena Hendon Health Hormonal balance programme is a great place to start

The hormonal balance programme promotes natural hormonal balance. You start with a one-hour in-house or Zoom consultation with Sheena Hendon a nutritionist and naturopath specialising in hormonal health followed by the appropriate testing/blood tests (if needed) nutritional supplements, herbal endocrine support formula, dietary and lifestyle guidance, and optional follow-up consultations.

Book today

We look forward to seeing you in the clinic or via teleconference soon

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