Period irregularity is one of the hallmarks of PCOS, due to hormonal imbalances preventing women with this condition from ovulating normally.
Ovulation occurs when follicles in the ovaries produce and release eggs for fertilization by sperm, guided by hormones like FSH (Follicle-Stimulating Hormone) and LH (Luteinizing Hormone). This process is controlled by these hormones.
1. Eat a Healthy Diet
Altering your diet is often the first step toward managing PCOS periods more smoothly. Aim for a varied, nutritious diet including fresh produce, whole grains, lean proteins and healthy fats while cutting back on sweet foods and beverages.
Eating regularly is key for managing insulin levels. Experts advise eating three meals and one snack every day, in smaller portions so as not to feel full too quickly. Incorporating foods high in fibre, low glycaemic index index and low fat can also help balance insulin levels more effectively.
Exercise can also help regulate periods with PCOS. Include physical activities like running, swimming and yoga into your daily schedule as it will reduce stress and regulate hormones while helping maintain a healthy weight – an essential aspect in controlling periods with PCOS since being overweight increases the levels of androgens produced in your body.
Vitamin C-rich foods can also help restore periods for those living with PCOS, by increasing oestrogen levels and leading to uterine contractions and restarting menstruation cycles. Some excellent sources include oranges, kiwi fruit and tomatoes as sources of Vitamin C.
Pineapple can also be an effective home remedy to get your periods back on track as it contains an enzyme known as bromelain which softens the lining of your uterus and induces menstruation; however, there is very limited scientific support for this claim.
2. Exercise Regularly
Unpredictable periods are one of the hallmarks of PCOS, but there are natural solutions available to you that may help regulate them.
First and foremost, women diagnosed with PCOS should begin engaging in regular physical exercise. Exercise can help shed extra weight while relieving menstrual cramps. Furthermore, regular exercising helps regulate your hormone levels for regular menstruation cycles.
Exercise can also help manage and relax the body from stress. Stress reduction is important because increased androgens may impede ovulation; to reduce it, methods such as exercising, meditation, journaling and talking with others are excellent strategies to use.
Consuming foods rich in Vitamin C may also help you achieve regular periods. Vitamin C increases oestrogen levels in the body, inducing uterine contractions that set off menstruation cycle. Citrus fruits, kiwis, tomatoes and bell peppers all contain ample Vitamin C content; adding these foods to your diet could be key for getting regular periods and relieving menstrual symptoms like cramping.
3. Take a Multivitamin and Mineral Supplement
PCOS women often experience irregular periods due to hormonal imbalance, which prevents their follicle from maturing and releasing an egg each month. Luckily, natural methods exist that can help regulate your period, such as taking multivitamin and mineral supplements that help balance hormones and encourage ovulation; another effective approach might be eating foods rich in vitamin C like parsley and pomegranate that act as emmenagogues (ie they help stimulate menstrual flow or induce periods).
4. Take Apple Cider Vinegar
Unregular periods are one of the hallmark symptoms of PCOS, due to hormonal imbalances which prevent your ovaries from releasing an egg and having regular menstrual cycles. Thankfully, natural methods have shown promise in helping women manage this condition and regulate their periods.
One study demonstrated that drinking 0.53 oz (15 ml) of apple cider vinegar each day may help restore menstruation for women with PCOS. Although its acidity makes it difficult to consume on its own, water or honey can help dilute its effect and make drinking it more manageable.
Pineapples contain an enzyme known as bromelain that may help soften uterus lining and relieve PMS cramps.
5. Take Vitamin D
Vitamin D helps balance hormone levels, and according to a 2015 study linked low levels to irregular menstruation cycles. You can find it in foods like fatty fish, yogurt and fortified cereals; additionally b-complex supplements provide additional support as these vitamins play an integral part of maintaining hormonal equilibrium.
Regular exercise can help alleviate menstrual cramps and regulate your period, as well as assist weight loss which in turn can reduce PCOS symptoms.
Regulating your periods may take some time, but by making lifestyle adjustments and using home remedies you should notice an improvement in symptoms. If irregular periods continue to impede, however, it may be wise to consult a doctor or naturopath about further treatment options.