Natural ways to relieve PCOS

What is PCOS?

Polycystic ovary syndrome (PCOS), also known as Stein-Leventhal syndrome, is a common hormonal disorder in women of childbearing age. It is generally characterized by excessive production of androgens (male hormones), menstrual irregularities and, in some cases, the presence of multiple small cysts on the ovaries.

Although common, it remains under-diagnosed : around 20% of women show polycystic ovaries on ultrasound, but only 7% actually meet the clinical and biological criteria for PCOS (source: CPAM).

Main symptoms

Manifestations vary from one woman to another, but the most commonly observed symptoms are as follows:

• irregular, very long or absent cycles,
  
• hormonal abnormalities: excess androgens (testosterone), hyperinsulinism,
  
• consequences of hyperandrogenism: excessive hair growth (hirsutism), acne, hair loss, reduced hair density,
  
• cysts visible on ultrasound (but this is not a sufficient condition, as some women suffer from PCOS without polycystic ovaries),
  
• weight gain or difficulty stabilizing it, often associated with hyperinsulinism,
  
• complications associated with these different manifestations: insulin resistance, type 2 diabetes, cardiovascular disorders, sleep apnea or hepatic steatosis.

Diagnosis

Diagnosis is based on clinical assessment, blood tests and pelvic ultrasound. The “Rotterdam criteria” are the most widely used: the presence ofat least two of three elements (menstrual irregularities, signs of hyperandrogenism, polycystic ovaries on ultrasound) is sufficient to confirm PCOS.

The different types of PCOS

There are different types of PCOS, depending on the diagnosis and clinical manifestations. Of course, it’s possible to have more than one.

• Insulin-resistant (70% of cases): an anomaly in insulin regulation leads to excess secretion. This affects the ovaries, which produce more testosterone, with the consequences outlined above.
  
• Adrenal: this may be due to an excess of cortisol or DHEA, hormones secreted by the adrenal glands. DHEA is itself a precursor of other hormones, notably testosterone. Cortisol is produced in situations of stress (acute or chronic) and then uses the same pathway as progesterone (a female hormone, like estrogen). So, in the event of chronic stress, the body no longer has sufficient progesterone.
  
• Post-pill: this is a transient form, generally associated with the recent discontinuation of drospirenone- or cyproterone-based hormonal contraception (Yasmin®, Yaz®, Diane® …).
  
• Inflammatory: inflammatory PCOS is a consequence of chronic or “low-grade” inflammation, one of the most common ailments of modern society. This chronic inflammation can cause the ovaries to produce too much testosterone, the consequences of which we’ve already looked at. How to recognize low-grade inflammation? It is often associated with chronic fatigue (with no other explanation), sleep/digestive disorders, chronic pain, autoimmune or skin diseases…

Natural approaches and support

Here are a few tips to help reduce symptoms and prevent complications. Of course, these tips in no way replace diagnosis by a doctor and medical follow-up.

The natural approach is based on the following pillars:

• plants, vitamins, minerals and other nutrients,
  
• dietary adjustments, if necessary,
  
• regular physical activity,
  
• good stress and sleep management.

Useful plants in phytotherapy

Certain plants have interesting properties for regulating hormones, supporting the liver (which also regulates hormones) and limiting inflammation. Of course, it’s not a question of taking them all, but of targeting them according to the causes of your PCOS, and, of course, the symptoms you’re suffering from.

Here are a few plants cited in the scientific literature:

• Maca: an adaptogen that supports hormonal balance and promotes ovulation.
  
• Chaste tree: a hormone rebalancer, often used as a dietary supplement.
  
• Fenugreek: regulates blood sugar levels, making it useful in cases of insulin resistance.
  
• Turmeric: a powerful anti-inflammatory, it also improves insulin sensitivity.
  
• Raspberry: tones the uterus and helps with menstrual imbalances. It is used in the form of gemmotherapy (a branch of phytotherapy that uses plant buds).
  
• Nigella: also known as “black cumin”, its oil contains a compound, tyhmoquinone, which helps reduce insulin resistance.
  
• Licorice: a hypoglycemic plant, it also acts on hyperandrogenism.
  
• Green tea: promotes weight loss by increasing fat metabolism, lowering fasting blood sugar and reducing testosterone levels.
  
• Milk thistle: a key plant for supporting the liver, milk thistle contributes to good hormonal regulation.
  
• Fennel: its seeds have estrogenic properties, which help regulate certain menstrual disorders caused by a lack of these sex hormones.
  
• Cinnamon (Ceylon): Cinnamon has been documented to improve blood sugar management.
  
• Flaxseeds: rich in lignans, they are useful for hormone regulation and satiety.

Vitamins and other useful nutrients for PCOS

• Vitamin D: has a wide range of properties. Here, we’re interested in its effect on fertility, testosterone reduction and cycle regularity.
  
• Vitamin E and CoQ10 (Coenzyme Q10): these two nutrients are powerful antioxidants and anti-inflammatories. This not only protects the ovaries, but also improves the body’s endocrine and metabolic functioning.
  
• Inositols (MI = myo-inositol and DCI = D-chiro-inositol): inositols are very common in the body; they are also known as “vitamin B7”, but are not strictly speaking vitamins. Their action regulates insulin response and improves ovarian function.
  
• Probiotics: an imbalance in intestinal flora can increase inflammation and disrupt metabolic function. If such an imbalance is identified, it needs to be restored by taking targeted probiotics, adapted as required.
  
• Omega-3: widely documented to regulate inflammation. As with probiotics, you should choose them with care, as there are so many products on the market, with the good and the bad rubbing shoulders.
  
• Magnesium: another micronutrient often cited in supplementation advice. Here, we’re interested in its stress-reducing, sleep-enhancing, blood sugar-regulating and premenstrual syndrome-regulating actions.

Note: for all these herbs and micronutrients, you should seek the advice of a health professional or trained therapist. Indeed, most of them have precautions for use, or even contraindications.

Suitable nutrition

A balanced diet is, as with any other form of comprehensive care, an essential part of PCOS management. The priorities to be implemented or consolidated are as follows:

• Reduce added sugars: the simplest thing to do is to limit industrial desserts (in fact, even industrial dishes can contain added sugars) and opt for complex carbohydrates such as pulses and whole or semi-complete starches.
  
• Limiting gluten: it’s not a question of excluding it altogether, but if you eat a lot of it, it may be worthwhile to vary your carbohydrate sources, with a view to limiting inflammation. For the record, gluten is present in modern wheat (including modern, i.e. hybridized, spelt), barley, rye (and, to a lesser extent, oats).
  
• Moderate dairy products: in the same spirit, and with a view to prevention, we advise you to limit your consumption of dairy products if you tend to consume several portions a day (milk, yoghurts, fromage frais, cheeses, etc.). Don’t hesitate to vary sources, alternating cow’s milk products with those from goats or sheep. This advice will also help temper any inflammatory conditions you may have.
  
• Intermittent fasting (be careful!): intermittent fasting typically consists of observing a fasting period of around 16 hours per 24-hour period. For example, you could have a snack at around 3pm and then stop eating until breakfast at around 7am the next day. This could have a positive effect on hyperandrogenism and inflammation; however, fasting must be supervised to avoid deficiencies or eating disorders.

Other useful tips for managing your PCOS

• Physical activity: it’s no secret! Regular physical activity not only helps regulate your weight, but also improves your insulin sensitivity and supports your hormonal balance.
  
• Stress management: if you’re prone to stress, it’s worth taking a serious look at this aspect. Better stress management helps to reduce cortisol and improve ovarian function.
  
• Sleep : as with stress, if your sleep tends to be unrepairing or of poor quality, working on this aspect to improve it will help you reduce the cardiovascular and metabolic risks associated with PCOS.