How to regulate periods naturally with PCOS

PCOS is more common than you might expect (with approximately 1 in 10 women affected by the condition). From intermittent fasting to  fighting fatigue , there are plenty of lifestyle changes you can implement to help manage the symptoms of PCOS. In addition, taking Inofolic® Alpha can help women with PCOS.

An irregular and unpredictable menstrual cycle is one of the most common and frustrating symptoms of PCOS, but this can be improved through a combination of natural methods. If you’re concerned about your cycle or unsure what’s normal for you, it’s important to speak to your doctor, who can help identify any underlying causes and guide you on the best management options. Here, experts from Fertility Family explain exactly what you can do to regulate periods if you are one of the millions of women with PCOS. 

What is PCOS?

PCOS (polycystic ovary syndrome) takes its name from the presence of many small follicles—commonly called “cysts”—on the ovaries, often around twice the number typically seen. These follicles are usually less than 8mm in size and located just beneath the surface of the ovary. Each one typically contains an egg, but because of disrupted hormonal signals, ovulation doesn’t occur regularly, if at all.

This can cause complications in becoming pregnant, as well as a number of other issues caused by hormonal imbalances. Despite the problems that it can cause, PCOS is a manageable condition that many people find that symptoms can be improved through dietary and lifestyle changes, such as balanced nutrition, regular physical activity, and stress management. However, some may need additional support, so it’s important to see your doctor if symptoms persist or affect your quality of life.

What are the most common symptoms of PCOS?

PCOS can sometimes be difficult to diagnose as it often presents with a wide variety of symptoms and there is no ‘typical’ person with PCOS – for example, some people with PCOS may be overweight, while others are slim.

Specialists have broadly defined PCOS as being characterised by the presence of at least two out of the following three main symptoms:

• Menstrual cycle disturbances (irregular or absent periods), which also indicates irregular or absent ovulation
• Higher testosterone (androgen) levels, which cause symptoms such as hirsutism (unwanted hair growth), male pattern hair loss and acne (caused by overactive sebaceous glands in the skin)
• Small multiple follicles (or cysts) arranged around the outside of the ovary, visible on an ultrasound scan

Why does PCOS cause irregular periods?

In menstruating women without PCOS, a follicle which contains an egg matures once per month, and the egg is released by the ovaries in order to be fertilised. However, the hormonal imbalances in women with PCOS can cause this follicle to not mature or release an egg. Instead, many small follicles remain in the ovaries (where it is referred to as a ‘cyst’) and can be visualised on an ultrasound scan. Small follicles not reaching maturity means that the follicle does not rupture and this leads to a deficiency of progesterone.  Menstruation normally occurs when the progesterone level falls after being high following ovulation.  When there is no ovulation, there is usually no menstruation.  This is why women with PCOS often have irregular or absent periods.

Regulating periods with PCOS

Everyone is different, so what works for one woman may not work for another. However, the methods below have often been shown to go some way towards regulating periods in women with PCOS:

Maintaining a healthy weight

In women who are overweight or underweight, achieving a healthier weight can help to regulate periods and help to relieve some of the symptoms of PCOS[1]. For overweight women in particular, irregular periods, heavier bleeding and pain are common. Speak to your doctor to find out how to reach a more manageable weight, as the same methods don’t work for everyone.

Exercising more regularly

Exercise is one of the core recommendations in managing the symptoms of PCOS[2], and this applies to irregular periods too. While the direct impact of regular exercise on menstruation patterns and period pain is still an area of ongoing research, it can help to regulate periods by assisting with weight control. Whether it’s yoga, swimming or running, finding a form of exercise that you enjoy every day can really help to keep PCOS from becoming a disruptive force in your day-to-day life.

Kitchen remedies

While the science is still up for debate, there are numerous overall health benefits to increasing your intake of foods with anti-inflammatory properties such as ginger, cinnamon, pineapple, papaya, turmeric and plenty else. While you can’t rely upon these as an effective treatment, it is always worth investing in a balanced diet that provides a good mix of macro and micro-nutrients.

Vitamin supplements

The benefits of getting your vitamin D are well-documented, and could extend to helping to improve period regularity and reducing other symptoms of PCOS. Good sources of vitamin D include oily fish and egg yolks. In the UK, it’s recommended that adults take 10 micrograms (400 IU) of vitamin D each day. This is especially important during the autumn and winter months, when there’s less sunlight, as our bodies make vitamin D from sunlight exposure on the skin. Some people may need to take a supplement all year round—particularly if you have darker skin, spend most of your time indoors, or cover your skin when outside. If you’re not sure what’s right for you, speak to your doctor or pharmacist.

Fertility supplements that specifically support PCOS such as Inofolic Alpha, made from natural ingredients, is another way to help. You can see reviews from hundreds of women who have benefited from taking Inofolic Alpha here. 

To see how Inofolic Alpha has helped our customers, have a read of our real life success stories.