Natural Remedies for PCOS and Irregular Periods

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women today. It brings with it irregular periods, acne, weight gain, excess hair growth, and in some cases, fertility issues. While medical treatments are available, many women are turning to natural remedies to support their hormones, manage symptoms, and restore regular menstrual cycles. If you’re looking for safer, more natural ways to manage PCOS and regulate your periods, here’s what can help.

1. Eat a Balanced, Low-Glycemic Diet

What you eat directly affects your hormones. A low-glycemic diet focuses on foods that don’t cause a rapid rise in blood sugar. This includes whole grains like oats and quinoa, vegetables, fruits like berries, and lean protein. These choices can help regulate insulin levels, which is vital because many women with PCOS are insulin resistant. When insulin levels are better managed, the body is more likely to ovulate regularly.

2. Reduce Sugar and Processed Carbs

Sugar and refined carbohydrates cause spikes in blood sugar, which in turn can worsen insulin resistance. This makes PCOS symptoms like irregular periods and weight gain worse. Reducing sugary snacks, white bread, pastries, and sodas can help support hormone balance and improve cycle regularity over time.

3. Add Spearmint Tea to Your Routine

Spearmint tea has been shown to reduce testosterone levels in women with PCOS. Since high levels of male hormones are a common feature of PCOS, drinking one or two cups of spearmint tea daily may help reduce symptoms like facial hair, acne, and irregular periods. It’s a simple addition with powerful effects over time.

4. Exercise Regularly

You don’t have to spend hours in the gym to feel the benefits. Just 30 minutes of moderate activity like brisk walking, yoga, or swimming can help improve insulin sensitivity and support regular ovulation. Consistency matters more than intensity when it comes to exercise and hormonal health.

5. Manage Stress Naturally

Chronic stress increases cortisol levels, which can further throw off your hormonal balance. Try stress-reducing habits like journaling, deep breathing, meditation, or spending time in nature. Reducing stress not only helps regulate your cycle but also improves sleep and energy levels.

6. Try Apple Cider Vinegar

Some women find that taking one to two tablespoons of apple cider vinegar in water before meals helps manage blood sugar levels and improve insulin function. While more research is still needed, it’s a popular natural remedy that may support better hormonal function when paired with a healthy diet.

7. Use Cinnamon

Cinnamon may help regulate insulin and improve menstrual cycles in women with PCOS. You can sprinkle it on oats, mix it into smoothies, or brew it into tea. It’s a simple pantry staple that might support more regular periods over time.

8. Include Omega-3 Fatty Acids

Omega-3s reduce inflammation and help regulate hormone levels. Fatty fish like salmon, sardines, flaxseeds, and walnuts are great sources. Omega-3 supplements may also help lower testosterone and improve menstrual regularity in women with PCOS.

ALSO READ: How to Balance Hormones Naturally with Food

9. Sleep Like It Matters

Hormones need proper rest to stay balanced. Aim for 7 to 9 hours of uninterrupted sleep each night. Poor sleep increases insulin resistance and stress hormones, which can worsen PCOS symptoms. Stick to a regular sleep schedule and reduce screen time before bed.

10. Support with Herbal Supplements

Certain herbs have been used for centuries to support female reproductive health. Popular options include:

• Chasteberry (Vitex) – Known to help stimulate ovulation and balance hormones.
• Maca Root – Helps support hormone levels and boost energy.
• Licorice Root – May reduce testosterone and improve insulin resistance.

Always talk to a healthcare provider before starting herbal supplements, especially if you’re on medication or trying to conceive.

11. Maintain a Healthy Weight

Even a small amount of weight loss (around 5-10% of body weight) can restore ovulation in women with PCOS. Focus on a mix of clean eating and regular physical activity rather than extreme dieting. Your body will respond to consistency and balance.

12. Stay Hydrated

Water supports all your body’s systems, including your hormones. Drinking enough water each day helps flush out toxins, support digestion, and maintain energy levels—all of which are important when dealing with PCOS and irregular periods.

ALSO READ: Can Infections Cause Delayed Periods? Here’s What You Need to Know

13. Avoid Endocrine Disruptors

Certain chemicals found in plastics, cosmetics, and cleaning products can interfere with hormones. Choose natural skincare, avoid microwaving food in plastic, and look for BPA-free products. Reducing exposure to hormone-disrupting chemicals may support better hormonal balance.

14. Track Your Cycle

Use a period tracking app or a simple calendar to monitor your symptoms and period patterns. This helps you understand what’s working, identify changes, and stay consistent with natural remedies. It also makes it easier to share helpful information with your doctor if needed.

15. Stay Patient

Natural remedies take time to show results. Unlike medications that may bring quick changes, lifestyle and diet improvements work slowly but steadily. Most women start noticing better cycles and reduced symptoms after a few weeks or months of consistency.

ALSO READ: Why Is My Period Late? 10 Reasons Besides Pregnancy and when to be Worried