Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that causes the enlargement of ovaries and the formation of tiny cysts around their outer edges. As a result, one may develop symptoms such as irregular periods, high amounts of androgen, abnormal hair growth, acne, darkening of the skin, cysts, skin tags, thinning hair, and even infertility.

Home and natural strategies to improve PCOS and its symptoms
PCOS is one of the most common endocrine disorders among women in the country. Since its causes can be quite complicated, doctors generally suggest taking a holistic approach to treat the condition. This requires making certain changes in lifestyle and food habits.

Eating right
To begin with, what one eats plays a huge role in determining the severity of symptoms. Excessive intake of processed and preserved foods can wreak havoc on the body, worsening inflammation and pain. On the other hand, the following eating practices may help improve the condition:

• Whole foods
  The best nutritional choice for those with PCOS is to opt for whole foods, as they are free of preservatives, sugars, and synthetic hormones. Eat more natural foods with a low glycemic index and high fiber content, such as fruits, vegetables, whole grains, and legumes.
  While eating, one must also learn to balance their protein and carbohydrate intake to improve insulin sensitivity and get stronger.
• Anti-inflammatory foods
  Since PCOS is associated with chronic inflammation, anti-inflammatory foods can be beneficial in managing symptoms. Add more foods like olive oil, tomatoes, leafy greens, fatty fish, tree nuts, and berries to regular meals to ease the discomfort.
• Iron-rich foods
  Many women with PCOS also experience heavy bleeding during their period, causing iron deficiency. To balance this out, iron-rich foods such as spinach, broccoli, and eggs can help.
• Magnesium-rich foods : Almonds, cashews, spinach, and bananas are other PCOS-friendly foods that can help manage symptoms with their beneficial properties.
• Fibrous foods
  In some cases, inflammation can cause gastrointestinal issues. To resolve these symptoms and ease digestion, eat high-fiber foods like lentils, lima beans, broccoli, Brussels sprouts, pears, and avocado.
• Probiotics
  They are not only beneficial for maintaining gut health but also help reduce inflammation and regulate androgen and estrogen levels to manage PCOS symptoms.

Exercise daily
Another important part of lifestyle management with PCOS is regular exercise. However, one must learn how to balance this well, as too much exercise can disrupt the endocrine system. Instead of heavy workouts, try gentle, low-impact exercises like yoga and Pilates. Similarly, swimming, water aerobics, walking, and cycling may also help. Consult a doctor for best practices regarding exercise.

Improve sleep quality
Improper sleep can wreak havoc on the hormonal system, which is why people with PCOS must work on their sleep hygiene. For optimal results, aim to clock in about eight to ten hours of sleep every night, set up a regular sleep routine, and avoid stimulants (such as phones, laptops, and other screens) before bedtime.

Acupuncture
Many people turn to alternative treatments, such as acupuncture, to manage their PCOS symptoms. While research is still ongoing regarding its effectiveness, acupuncture may help increase blood flow to the ovaries, reduce cortisol levels, and improve insulin sensitivity.

Adaptogen herbs
Improper hormone regulation in the body results in the rise of the male hormone androgen in women. To combat this, many believe that adaptogen herbs can help. These include:

• Maca root
  Although traditionally used to boost reproductive health, maca root can also help balance hormones and reduce cortisol levels among those with PCOS.
• Holy basil
  Another known herb, Holy Basil, can help reduce blood sugar levels and control cortisol in the body.
• Licorice root
  This part of the licorice plant contains glycyrrhizin, which has anti-inflammatory properties and can help balance one’s hormones.
• Tribulus terrestris
  When it comes to managing the menstrual symptoms of PCOS, Tribulus terrestris may help. According to some research, it helps stimulate ovulation, support healthy menstruation, and even reduce the number of cysts.
• Chasteberry
  Traditional therapies also harp on the use of chasteberry for reproductive issues. In some cases, it may be able to reduce symptoms of PCOS and naturally act as a fertility treatment as well.

Reduce stress
Stress can adversely impact the hormone cortisol, so managing it by following certain methods can be beneficial for those with PCOS. Some strategies include yoga and meditation, regular sleep, cutting caffeine intake before bedtime, and engaging in self-care and relaxation activities.

Limit exposure to endocrine disruptors
Certain chemicals act as endocrine disruptors as they mimic certain hormones in the body. This can worsen imbalance and amplify the symptoms of PCOS. Phthalates, dioxins, pesticides, BPA, and glycol ethers are chemicals commonly found in canned foods, soaps, and evenetic products. When buying food, cosmetics, or skin care products, carefully scan the ingredients list and avoid these harmful chemicals.