25 Apr 2025 11 min read

7 Ways to Balance Hormones with PCOS

Polycystic Ovary Syndrome (PCOS) disrupts key hormones like insulin, estrogen, and androgens, leading to symptoms such as irregular periods, weight gain, acne, and more. Managing PCOS starts with simple, actionable steps:

Eat for Hormone Health: Focus on whole grains, lean proteins, healthy fats, and cut out processed foods to stabilize blood sugar.
Maintain a Healthy Weight: Even a 5–10% weight loss can improve symptoms.
Exercise Regularly: Combine strength training and cardio to boost insulin sensitivity.
Manage Stress: Lower cortisol with deep breathing, yoga, or meditation.
Prioritize Sleep: Stick to a consistent 7–9 hour sleep schedule.
Consider Supplements: Myo-inositol, vitamin D, and probiotics may help with insulin resistance and inflammation.
Support Gut Health: Add probiotics (yogurt, kefir) and prebiotics (fiber-rich veggies) to your diet.

These strategies can help you take control of your symptoms and improve overall well-being. Start small, stay consistent, and always consult with your healthcare provider for tailored advice.

PCOS Diet & Supplements: How to Balance PCOS Naturally ...

1. Build a PCOS-Friendly Diet Plan

Eating the right foods can help manage PCOS symptoms and keep your hormones in check. Thoughtful food choices can stabilize insulin levels and reduce inflammation in your body. Here's how to create a diet that works for you.

Choose Foods That Keep Blood Sugar in Check

Complex carbs that digest slowly are key to managing blood sugar. According to a 2023 study by the American Diabetes Association, swapping white bread for whole-wheat bread lowered post-meal blood sugar spikes by 15%. Participants who ate at least two servings of whole grains daily also saw a 0.5% drop in HbA1c levels over 12 weeks ^[1].

Add these foods to your meals for better blood sugar control:

Food Category	Good Options
Whole Grains	Quinoa, brown rice, oats
Proteins	Grass-fed beef, wild-caught fish, eggs
Vegetables	Leafy greens, broccoli, cauliflower
Legumes	Lentils, chickpeas, black beans

Include Healthy Fats in Your Diet

Healthy fats can lower testosterone levels, improve insulin sensitivity, and support weight management ^[2].

Consider adding these fat sources to your meals:

Extra virgin olive oil
Avocados
Wild-caught fatty fish
Grass-fed butter
Raw nuts and seeds
Virgin coconut oil

Cut Down on Sugar and Processed Foods

Processed foods and added sugars can make PCOS symptoms worse by increasing inflammation and insulin resistance ^[3]. Replace them with whole fruits, vegetables, and lean proteins to help keep your blood sugar stable and reduce inflammation.

2. Reach and Keep a Healthy Weight

Maintaining a healthy weight can help lower insulin resistance and support more regular menstrual cycles.

Start with Small, Manageable Changes

Even losing just 5–10% of your body weight can improve PCOS symptoms like insulin sensitivity and menstrual irregularity ^[3]. The key is to focus on gradual progress rather than chasing quick results.

Avoid Crash Diets

Crash diets can throw off your hormonal balance, so it's better to develop long-term, sustainable eating habits. To manage your weight effectively, try these approaches:

Set Realistic Goals: Aim for a steady weight loss of 1–2 pounds per week.
Track Your Progress: Keep an eye on both your symptoms and your weight to see how your body responds.

Other weight management tips include:

Eating meals at consistent times to help stabilize blood sugar.
Incorporating fiber-rich foods into your diet.
Managing stress, as it can affect hormones and weight.
Engaging in regular, moderate exercise.
Practicing mindful eating to avoid overeating.

Keep in mind that insulin resistance can make weight loss harder for women with PCOS ^[4]. Work with your healthcare provider to create a personalized plan that addresses your unique challenges. Combining healthy eating habits with exercise and blood sugar management can lead to better overall results.

3. Choose the Right Exercise Mix

Exercise plays a key role in improving insulin sensitivity and balancing hormones. Combining the right types of exercise with your diet can support your weight management efforts and overall health when dealing with PCOS.

Mix Weights and Cardio

A well-rounded workout plan should include both strength training and cardio. The CDC suggests:

Strength Training: Engage in muscle-strengthening exercises at least 2 days a week.
Cardio: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous activity weekly.

Here’s a sample weekly plan to get started:

Activity Type	Frequency	Examples	Benefits
Strength Training	2-3 days	Squats, free weights, resistance bands	Supports insulin sensitivity, builds muscle
Moderate Cardio	3-5 days	Brisk walking, dancing, cycling	Helps regulate blood sugar
Vigorous Cardio	2-3 days	Running, swimming, tennis	Improves hormone receptor function

"Physical activity strongly influences hormonal health." - Healthline ^[5]

Pick Exercises You’ll Stick With

The best exercises are the ones you enjoy. Choosing activities you like makes it easier to stay consistent.

Moderate Activities:

Take a brisk 30-minute walk
Join a dance class
Cycle for 20–30 minutes
Spend time doing yard work

Vigorous Activities:

Swim laps
Play basketball or tennis
Try hill cycling
Do running intervals

4. Lower Your Daily Stress

Chronic stress can throw your hormones off balance by raising cortisol levels, which worsens insulin resistance and other hormonal issues.

Simple Ways to Manage Stress

For women with PCOS, stress levels tend to be higher, making stress management a key part of maintaining hormonal health. Here are some proven techniques to help:

Stress Relief Method	Duration	Benefits for PCOS
Deep Breathing	5-10 minutes	Helps lower cortisol levels
Mindful Yoga	20-30 minutes	Reduces anxiety and boosts insulin sensitivity
Light Walking	15-30 minutes	Releases endorphins and eases stress
Meditation	10-15 minutes	Lowers stress hormone production

"Chronic stress profoundly disrupts hormone balance, and can stem from many sources including psychological factors like work pressures and emotional challenges or physiological issues such as poor nutrition, chronic illness, or sleep deprivation." - Jess Zadra, MS, CNS, LDN ^[6]

Start small - just 5–10 minutes daily - and increase as you feel comfortable. Building stress relief into your routine can make a big difference.

Know When to Say No

Setting boundaries is another powerful way to reduce stress. Here’s how to get started:

Make Your Time a Priority:

Block out time for self-care.
Leave room in your schedule for breaks.
Say no to activities that aren’t essential.

Be Clear About Boundaries:

Express your needs openly.
Set specific times for work and rest.
Clearly communicate your limits.

Choose activities that genuinely help you relax, whether it’s some light exercise, quiet time to yourself, or spending time with supportive friends. These strategies can help keep cortisol levels in check and support your overall hormonal health.

5. Fix Your Sleep Schedule

Sleep plays a key role in managing PCOS symptoms, alongside diet, exercise, and stress management. Getting enough quality sleep helps regulate hormones like cortisol, estrogen, and insulin, which are crucial for keeping symptoms in check.

Maintain Consistent Sleep Patterns

Consistent sleep patterns are just as important as a balanced diet and regular exercise when it comes to managing hormones. Adults generally need 7 to 9 hours of sleep each night to support healthy hormone levels ^[7].

Here’s how disrupted sleep impacts key hormones:

Hormone	Impact of Poor Sleep
Cortisol	Higher levels disrupt estrogen balance
Insulin	Leads to resistance and blood sugar problems
Growth Hormone	Less repair ability, more belly fat
Thyroid Hormones	Slower metabolism

To support hormonal balance:

Stick to the same bedtime and wake-up time every day.
Aim for 7–9 hours of sleep each night.

A regular sleep schedule amplifies the benefits of stress reduction and good nutrition.

Set Up a Night Routine

Creating a bedtime routine signals your body that it’s time to relax. Dr. Abhinav Singh, medical director of Indiana Sleep Center, emphasizes:

"Getting regular sleep can help with hormone regulation. Whenever we chronically disrupt sleep in quantity and quality, we disturb this balance and leave the door open to medical problems." ^[7]

Here are some tips for a sleep-friendly routine:

Dim screens and cool your room at least an hour before bed.
Try calming activities like reading or light stretching.
Avoid heavy meals 2–3 hours before bedtime.

Dr. Singh also warns:

"When ignored, poor sleep will make you fall down a hormonal flight of stairs. That's true, whether you're 30, 50, or 70." ^[7]

Consistent sleep habits are a powerful tool in your PCOS management plan. Quality rest helps improve insulin sensitivity and supports overall hormonal health.

6. Add Key PCOS Supplements

While diet and lifestyle changes are crucial for managing PCOS, certain supplements can provide additional support by helping regulate blood sugar and calming inflammation. Here's a look at supplements that can address these two key areas.

Supplements for Blood Sugar Control

Research suggests that these supplements can improve insulin resistance and help regulate blood sugar levels in women with PCOS, a condition affecting up to 18% of women of reproductive age ^[8].

Supplement	Benefits
Myo-Inositol	Improves insulin resistance
Chromium	May lower fasting insulin levels
Cinnamon	Enhances insulin sensitivity
Vitamin D	Supports better insulin function

Beyond improving insulin sensitivity, some of these supplements also help address inflammation, a common issue in PCOS.

Supplements to Reduce Inflammation

A 2021 study by Shiva Taghizadeh found that taking 200 mg of CoQ10 daily significantly lowered inflammation markers in women with PCOS ^[9]. Here are other options that may help reduce inflammation:

CoQ10: May reduce inflammatory cytokines.
Curcumin: Shown to lower tumor necrosis factor-α and interleukin-6 (IL-6).
Alpha Lipoic Acid: Helps block pathways that trigger inflammation.
Vitamin D: Offers benefits for both inflammation and blood sugar regulation.

Important Safety Note: Always consult your healthcare provider before starting any new supplements. To monitor effects and avoid interactions, introduce one supplement at a time.

7. Improve Your Gut Health

Gut health plays a crucial role in managing PCOS. The human gut houses 1,000 to 1,500 different bacterial species, and an imbalance in these bacteria can worsen hormone-related issues linked to PCOS. Supporting a healthy gut can complement other strategies for managing symptoms.

Add Foods with Beneficial Bacteria

Probiotic-rich foods can help restore balance to your gut. Research from 2019 highlights that certain probiotic strains, like Bifidobacterium lactis V9, may assist in regulating sex hormones in women with PCOS ^[10].

Here are some great options to include in your diet:

Food Type	Benefits	Suggested Serving
Greek Yogurt	Contains Bifidobacterium & Lactobacillus	1 cup daily
Kefir	Higher probiotic count than yogurt	8 oz serving
Kimchi	Rich in Lactobacillus species	¼ cup with meals
Sauerkraut	Packed with live beneficial bacteria	2–3 tablespoons daily
Kombucha	Fermented tea with probiotics	4–8 oz daily

Once you've added probiotics to your diet, it's important to feed these beneficial bacteria with prebiotic-rich foods.

Nourish Your Gut Bacteria

Prebiotic foods act as fuel for the good bacteria in your gut. A high-fiber diet helps maintain a healthy gut environment, strengthens the intestinal barrier, and reduces inflammation.

Consider these prebiotic-rich options:

Fiber-Rich Vegetables: Artichokes, asparagus, and garlic
Resistant Starches: Cooled potatoes and rice
Complex Carbohydrates: Oats, quinoa, and barley
Legumes: Lentils, chickpeas, and black beans

Research shows that women with PCOS often have lower levels of short-chain fatty acids (SCFAs), which are produced by gut bacteria ^[10]. To support SCFA production, aim for 25–30 grams of fiber daily from whole food sources.

Introduce probiotic and prebiotic foods gradually to prevent digestive discomfort.

Conclusion: Next Steps for Managing PCOS

Tackling PCOS starts with small, manageable changes that build on the strategies outlined earlier.

Here’s how to begin:

Adjust Your Meal Plan

Opt for whole grains and vegetables instead of simple sugars, aligning your choices with the PCOS-friendly diet discussed earlier.

Stay Active

Pick an activity you enjoy and aim for 15-20 minutes of movement each day. This complements the exercise tips shared above.

Consider Supplements

Talk to your healthcare provider about incorporating these supplements into your routine:

Supplement Type	Purpose	Key Consideration
Vitamin D with Calcium	Helps with hormone balance	Test your levels beforehand
Probiotics	Supports hormone regulation	Start with food-based options
Inositol	Assists in blood sugar control	Confirm dosage with your doctor

Focus on creating lasting habits rather than seeking quick results. Always collaborate with healthcare professionals to tailor a plan that suits your specific needs ^[3].

Take these steps to build on the broader PCOS strategies and create a sustainable approach to managing your health.

FAQs

What are the best dietary changes to help manage PCOS symptoms?

Making thoughtful dietary changes can significantly help manage PCOS symptoms by supporting hormonal balance and reducing inflammation. Focus on adopting a low glycemic index (GI) diet, which includes foods like whole grains, legumes, nuts, seeds, fruits, and starchy vegetables. These foods help stabilize blood sugar and insulin levels.

An anti-inflammatory diet is also beneficial. Incorporate foods such as berries, leafy greens, fatty fish (like salmon), and extra virgin olive oil to reduce inflammation and promote overall health. Additionally, the DASH diet - rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy - can support heart health and improve PCOS symptoms.

By prioritizing nutrient-dense, whole foods and limiting processed or sugary items, you can take a proactive step toward managing PCOS more effectively.

How does regular exercise help balance hormones for women with PCOS?

Regular exercise plays a key role in balancing hormones for women with PCOS. It improves insulin sensitivity, which helps regulate blood sugar levels and reduces excess androgen production. Activities like resistance training and aerobic exercise are particularly effective.

Exercise also helps manage cortisol levels, the hormone released during stress. Low-intensity workouts, such as yoga or walking, can be especially beneficial in reducing cortisol. Additionally, maintaining a healthy weight through physical activity can lower inflammatory markers and decrease levels of free testosterone, further supporting hormonal balance.

Incorporating consistent movement into your routine - whether it’s strength training, cardio, or gentle exercises - can make a significant difference in managing PCOS symptoms and improving overall health.

What supplements can help manage PCOS symptoms, and how can they be added to a daily routine?

Certain supplements may help manage PCOS symptoms by supporting hormonal balance, improving insulin sensitivity, and reducing oxidative stress. Some commonly studied options include myo-inositol, omega-3 fatty acids, vitamin D, probiotics, and CoQ10. These supplements may help address common PCOS-related issues like irregular cycles, inflammation, and metabolic concerns.

Incorporating supplements into your daily routine should be tailored to your specific needs. For example, myo-inositol is often taken in powder form mixed with water, while omega-3s are typically consumed as softgels with meals. Always consult with a healthcare professional before starting any new supplement to ensure it’s safe and appropriate for your individual health goals.