Balance PCOS Hormones Naturally: Top 10 Tips

Living with Polycystic Ovary Syndrome (PCOS) can feel like your hormones are constantly out of sync, making everyday life a bit more challenging. With nearly 1 in 10 women of reproductive age in India affected by this hormonal rollercoaster, it’s clear that managing PCOS is no small feat. But the good news is, nature offers some gentle yet effective ways to help bring your hormones back into harmony.

In this blog, we’ll explore the 10 best natural remedies for PCOS that focus on regulating your hormones. These natural remedies for PCOS don’t just tackle symptoms but work with your body’s rhythm to support long-term balance and wellbeing.

Why go natural for PCOS?

PCOS is a hormonal disorder common among women of reproductive age, causing irregular periods, weight gain, and other symptoms. These days, going natural for PCOS is becoming increasingly popular — and for good reason. Unlike conventional treatments that often focus solely on symptom management, natural approaches aim to tackle the root causes. Many women discover that these holistic methods not only help to regulate their menstrual cycles and hormone levels but also boost energy, enhance skin health, and support emotional well-being. Furthermore, natural remedies for PCOS symptoms tend to work gently on the body, minimising the risk of long-term side effects.

In addition, making lifestyle and dietary changes can provide lasting benefits. As PCOS is closely linked with insulin resistance and inflammation, targeting these issues through natural remedies often leads to significant improvements in overall health.

Top 10 natural remedies for PCOS

Below are a few natural remedies for PCOS that have been shown to support the body’s own healing processes: 

1. Monitor carbohydrate intake: 

Carbohydrates can significantly impact blood sugar levels, potentially leading to increased insulin production. For women with PCOS, it's beneficial to reduce the intake of refined carbohydrates and instead focus on a diet rich in protein and fibre. Choose brown rice and oats over white bread or sugary snacks. Personalised approaches are crucial, as some slim women with PCOS do not require excessive carbohydrate restriction. Individualised plans are important, some lean women with PCOS need not overly restrict carbs.

2. Consume vitamin D:

Many women with PCOS are deficient in vitamin D, which is essential for ovulation and insulin function. Spending time in the sunlight or consuming foods such as fish or eggs can be helpful.

3. Exercise regularly

Regular physical activity is key to managing PCOS. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. Exercise helps manage weight, lower insulin levels, and reduce stress, all of which contribute to hormonal balance. Cardiovascular exercise and resistance/strength training both support hormonal balance; yoga assists with stress management and offers moderate improvements for insulin resistance.

4. Whole foods

Whole foods are free from artificial sugars, preservatives, and additives, making them a healthier choice for women and one of the best natural remedies for PCOS​. Incorporating foods such as fresh fruits, vegetables, whole grains, and legumes can help regulate insulin levels naturally. No individual ‘PCOS superfood’ exists — variety is essential.

5. Incorporate soy products into your diet

Soy-based foods such as soy milk, tofu, tempeh, and miso may help balance oestrogen levels and promote hormonal harmony. However, women with oestrogen-sensitive conditions (e.g. breast cancer) should avoid soy or consult their doctor before including it in their diet.

6. Maintain adequate iron levels

Heavier or irregular periods in women with PCOS can lead to iron deficiency or anaemia. Including iron-rich foods such as spinach, eggs, and broccoli is a helpful natural remedy for PCOS. Always consult a healthcare professional before making major changes to your iron intake.

7. Avoid junk and oily foods

Highly processed and oily foods can contribute to weight gain and digestive issues, both of which may aggravate PCOS symptoms. Reducing or eliminating these foods from one’s diet can be helpful when managing PCOS. 

8. Increase fibre intake

Fibre supports digestion and helps control blood sugar. Include foods like lentils, chickpeas, pears, broccoli, and leafy greens in your meals. A high-fibre diet is one of the most effective natural remedies for PCOS to ease symptoms like bloating and irregular cycles. Indian legumes, dals, vegetables, and wholemeal grains are particularly beneficial.

9. Maintain a healthy weight

Losing even a small amount of weight can help manage PCOS by balancing hormones and making periods more regular. Avoid quick-fix diets like extreme calorie cutting or skipping meals, as these may cause short-term weight loss but are hard to maintain and can harm your health.

10. Prioritise sleep

Poor sleep can worsen insulin resistance and hormone imbalances. Aim for 7-9 hours of quality sleep each night, and maintain a consistent sleep routine. Getting enough rest is one of the simplest natural remedies for PCOS symptoms and plays a key role in overall hormonal health.

What to keep in mind with natural remedies

Natural remedies for PCOS can be very helpful, but they don’t work the same for everyone. Each woman’s experience is different, so it’s important to find what suits your body best. Here are a few key things to keep in mind. 

• Consult with a healthcare professional before starting any new diet or incorporating lifestyle changes, especially if you are on medication or trying to conceive.

• Be patient and consistent. Natural remedies typically take time to show results. It may take several weeks or months of consistent use to notice improvements.

• Monitor your progress. Keeping a journal of symptoms, cycle changes, and energy levels can help track what’s working and what’s not.

• Focus on overall lifestyle. Diet, sleep, stress, and emotional well-being all play a vital role in managing PCOS. Together, they act as natural remedies for PCOS symptoms and support long-term hormonal balance.

Final takeways

Being diagnosed with PCOS can feel overwhelming at first, but with the right support, things begin to make sense. Natural remedies for PCOS offer a gentle way to manage symptoms, working with your body rather than against it. They may not bring instant results, but they encourage balance, self-awareness, and long-term holistic health.

Small, consistent changes truly matter. A glass of spinach juice, a short walk, a mindful pause — these moments all contribute to positive change. As you tune in to your body’s needs, you’ll start to notice the difference. Allow yourself to take your time and, most importantly, be kind to yourself. 

Frequently Asked Questions

1. What is PCOS?

PCOS (Polycystic Ovary Syndrome) is a hormonal disorder common among women of reproductive age, causing irregular periods, weight gain, and other symptoms.

2. Can natural remedies help with PCOS?

Yes, natural remedies can support hormonal balance, improve insulin sensitivity, and help manage symptoms.

3. Are dietary changes important for managing PCOS?

Absolutely. A balanced diet rich in whole foods and low in refined sugars can help regulate blood sugar and hormonal levels.