Although society has made impressive progress in the field of health, certain conditions still remain enigmatic. One of these is polycystic ovary syndrome (PCOS), a common hormonal disorder in women of childbearing age. But all is not lost, as there are natural and holistic ways to manage it. The focus of our discussion today is How naturopathic medicine can help you manage PCOS.
Understanding PCOS
Polycystic Ovarian Syndrome, more commonly known as PCOS, is a complex hormonal disorder that affects many women of childbearing age. This condition can cause a variety of health problems ranging from infertility to metabolic disorders and heart problems. To understand how naturopathy can help manage PCOS, it’s crucial to understand what PCOS is and how it affects the body.
What is PCOS?
PCOS is characterised by an imbalance of female sex hormones. This imbalance can cause problems with menstrual cycles, reproductive capacity, fat distribution in the body and appearance. Women with PCOS often have higher levels of male hormones (androgens), which can lead to symptoms such as acne, excessive hair growth and male pattern hair loss.
How does PCOS affect the body?
In PCOS, the ovaries may not be able to release an egg each month, which can cause menstrual irregularities and difficulties conceiving. Women with PCOS may also develop cysts in their ovaries, hence the name of the condition.
But the effects of PCOS go beyond reproductive health. The hormonal imbalance can also cause problems metabolic problemssuch as insulin resistance, pre-diabetes and type 2 diabetes. In addition, women with PCOS have an increased risk of heart disease and other health problems.
The diversity of PCOS symptoms
It’s important to note that PCOS manifests itself differently from one woman to another. Some women may experience many symptoms, while others may experience only a few. What’s more, the severity of symptoms can vary. Some women may have slightly irregular menstrual cycles, while others may have no cycles at all. Some may experience slight weight gain, while others may struggle with obesity.
Principles of naturopathy
Naturopathy offers a natural, holistic approach to health. It is based on the idea that the body has an innate ability to heal itself. Through dietary interventions, physical exercise, homeopathy, phytotherapy and other approaches, naturopathy can help manage the symptoms of PCOS.
The role of diet
Diet is a crucial element in the management of PCOS. A balanced diet can help regulate hormones, control weight and reduce PCOS symptoms.
Encourage a diet rich in fibre
When it comes to managing PCOS through naturopathy, a diet rich in fibre plays a key role. Fibre is an essential dietary component that has a significant impact on metabolic health. It helps regulate blood sugar levels, control weight and improve intestinal health. For women with PCOS, these benefits can have a significant effect.
According to a clinical study published on PubMed, there is in fact a significant link between intestinal health and polycystic ovary syndrome (PCOS). This study evaluated the effect of a high-fibre diet, alone or combined with acarbose, on the clinical phenotypes of PCOS, focusing on the potential influence of the intestinal microbiota. The study involved 25 PCOS patients, divided into two groups. The results showed that the high-fibre diet could reduce chronic metabolic inflammation, reproductive function and brain-gut peptide secretion in patients with PCOS. In addition, the high-fibre diet combined with acarbose showed a more significant improvement in the clinical phenotypes of PCOS. The remodelling of the intestinal microbiota by this intervention appears to play an important role in these improvements (9).
Fibre and blood sugar regulation
Foods rich in fibre are digested more slowly by the body. This means that they have a smaller and slower impact on blood sugar levels. So a high-fibre diet can help prevent blood sugar spikes that can lead to excessive insulin production, a common problem for women with PCOS. In addition, this regulation of blood sugar helps to reduce the risk of developing type 2 diabetes, a condition that many women with PCOS are at risk of developing.
Fibre for weight control
Fibre also helps with satiety. Fibre-rich foods tend to be more satiating, which means they can help control appetite and reduce overall calorie intake. For women with PCOS who are struggling with overweight or obesity, a fibre-rich diet can therefore be an effective weight management strategy.
Promoting intestinal health
Finally, fibre plays a crucial role in intestinal health. It nourishes the good bacteria in the intestine, helping to maintain a healthy intestinal microbiota. Interestingly, research has suggested a link between gut health and PCOS, with some evidence indicating that women with PCOS may have an unbalanced gut microbiota. So a diet rich in fibre could help to restore this balance.
The gut plays a crucial role in overall health, including in the context of polycystic ovary syndrome (PCOS). Here is a summary of the key information on this subject:
- Microbiota and PCOS: Studies have shown that the microbiota of women with PCOS is different from that considered normal. It is less diverse and lacks certain sub-families of bacteria. This intestinal dysbiosis is linked to problems such as insulin resistance, obesity, type 2 diabetes and an increased risk of cardiovascular disease. It can also lead to intestinal hypermeability, allowing unwanted molecules or bacteria to pass into the bloodstream, which can cause chronic inflammation. In addition, certain intestinal bacteria directly influence oestrogen levels in the body and can affect fat storage, contributing to weight problems and liver complications. Microbiota imbalance can also affect mood and contribute to disorders such as depression and anxiety (11).
- Correlation between PCOS symptoms and gut microbiota: A study from the University of California at San Diego found that PCOS symptoms correlate with gut bacterial composition. Dietary and lifestyle changes aimed at rebalancing the gut microbiota can significantly reduce these symptoms. This study, initially conducted in mouse models, indicates that the gut microbiome is less diverse in women with PCOS, suggesting that modifying the microbiome via prebiotic or probiotic treatments could be a promising approach to managing PCOS (12).
- Effect of exercise on the gut microbiota: It is also important to note that exercise has an impact on the gut microbiota, which may be relevant for people with PCOS. Moderate exercise can reduce inflammation and improve body composition, while inducing positive changes in the composition of the intestinal microbiota and in the microbial metabolites produced in the gastrointestinal tract. In contrast, intense exercise may increase the permeability of the gastrointestinal epithelial lining and decrease the thickness of intestinal mucus, which could favour the entry of pathogens into the bloodstream and increase inflammation levels (13).
Limit consumption of refined carbohydrates
The consumption of refined carbohydrates is a crucial point in the management of PCOS. Refined carbohydrates, such as white bread, pasta, white rice and sweet products, have undergone a refining process that removes essential nutrients and fibre. The result is a fast-digesting food that can cause a rapid rise in blood sugar levels.
Refined carbohydrates and insulin levels
When we eat carbohydrates, our body breaks them down into simple sugars, mainly glucose, which is then absorbed into the bloodstream, raising blood sugar levels. In response, our body releases insulin, a hormone that helps glucose enter the cells where it can be used for energy.
Refined carbohydrates are broken down and absorbed quickly, leading to a rapid and significant rise in blood sugar levels. This, in turn, triggers high insulin production. Over time, this can lead to insulin resistance, a condition where cells become less responsive to insulin. Insulin resistance is a major problem for women with PCOS and can worsen PCOS symptoms.
Managing PCOS symptoms by limiting refined carbohydrates
By limiting refined carbohydrate intake, we can help prevent these blood sugar spikes and excessive insulin production. This can contribute to better insulin management and an improvement in PCOS symptoms.
What can I eat instead of refined carbohydrates?
Instead of refined carbohydrates, opt for complex carbohydrates, or whole carbohydrates. These foods, such as whole grains, legumes, fruit and vegetables, are richer in fibre and are digested more slowly, which helps prevent blood sugar spikes.
The importance of physical exercise
Exercise is another essential component in managing PCOS. It can help reduce PCOS symptoms and improve quality of life.
Cardio activities for a healthy heart
Cardio activities, such as running and cycling, can help improve heart health, an important aspect for women with PCOS.
The importance of weight training
Strength training, although often underestimated, plays an essential role in the management of PCOS. By focusing on increasing muscle mass, we can not only improve body composition, but also positively influence various other aspects of health that are relevant to women with PCOS. Indeed, according to a PubMed article, studies have evaluated the impact of weight training in pre-menopausal women with PCOS. The results are positive but preliminary, indicating that weight training can improve several aspects of health in these women (3).
Weight training and increased muscle mass
Weight training, as the name suggests, helps to build muscle mass. Muscle mass is important for several reasons. On the one hand, it can help improve strength and endurance, which can translate into a better quality of life and the ability to lead an active lifestyle. On the other hand, muscle mass is also important for weight management. In fact, another study found that improvements in health outcomes were more dependent on exercise intensity than dose. High-intensity exercise produced moderate increases in VO2peak and reductions in insulin resistance and waist circumference (4).
Burn more calories
Having more muscle mass can help you burn more calories, even at rest. That’s because muscle is metabolically active tissue, which means it burns calories even when you’re not exercising. This can help create a calorie deficit, which is necessary for weight loss. For women with PCOS who are struggling with overweight or obesity, this can be particularly beneficial.
Bodybuilding and weight control
In addition, resistance training can help control weight in a number of other ways. It can help reduce body fat, improve insulin sensitivity and increase energy expenditure after exercise. According to a systematic review, intensive aerobic exercise has been found to improve insulin indicators in women with PCOS. It also appears that weight training may have a positive effect on androgen levels, although further research is required to conclusively validate these results (5).
The role of food supplements
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There are many dietary supplements that can help manage PCOS. Although research is still ongoing, some supplements have shown promising effects.
Vitamin D and PCOS
Vitamin D is often deficient in women with PCOS. In addition, a review of clinical trials indicated that vitamin D supplementation in women with PCOS restored physiological serum 25(OH)D levels. It also reduced fasting glycaemia and improved insulin resistance and fasting insulin in several studies. In addition, a reduction in serum triglycerides was observed. However, the data on LDL, HDL and total cholesterol levels are discordant. High doses of vitamin D have shown beneficial effects on total testosterone, sex hormone binding globulin (SHBG) and free androgen index. High-dose vitamin D supplementation for at least 12 weeks could therefore lead to an improvement in glucose levels, insulin sensitivity, hyperlipidaemia and hormonal function in women with PCOS (7).
The influence of inositol
Inositol, a type of natural sugar, has been shown to have positive effects on the management of PCOS symptoms. These include infertility and metabolic problems.
Myoinositol (MI) and D-chiro-inositol (DCI)
These inositols play a role in insulin signalling and hormone synthesis in the ovaries. A literature search up to September 2020 identified 47 clinical trials, 35 of which were randomised controlled trials. Numerous studies have demonstrated that MI treatment improves ovarian function and fertility, reduces the severity of hyperandrogenism (including acne and hirsutism), positively affects metabolic aspects and modulates various hormonal parameters involved in the function of the reproductive axis and ovulation. Treatment with MI has become a new method for improving the symptoms of PCOS, improving spontaneous ovulation or inducing ovulation. The combination of MI and DCI in a physiological ratio of 40:1, with or without other compounds, could be beneficial in improving the metabolic, hormonal and reproductive aspects of PCOS (8).
Here is a summary table of dietary supplements for PCOS:
| Food Supplement | Beneficial effects on PCOS | Additional comments |
|---|---|---|
| Inositol | Improved skin quality, hormone regulation, improved fertility. | Type of natural sugar with positive effects on infertility and metabolic problems. |
| NAC (N-acetylcysteine) | Helps regulate hormones. | |
| Berberine | Useful for glucose regulation. | |
| Vitamin D | Necessary in cases of frequent deficiency in women with PCOS. | Supplementation recommended in case of deficiency. |
| Omega-3 | Important for heart health and hormone regulation. | Recommended in cases of deficiency in women with PCOS. |
| Maca | Helps maintain hormonal balance, stimulates fertility. | An adaptogen used to increase libido and boost fertility. |
| Chaste tree | Used to correct hormonal imbalances. | Known to improve conditions affecting the reproductive system. |
| Fenugreek | Improves menstrual cycles and insulin sensitivity. | Aromatic plant used in traditional Asian medicine. |
| Turmeric | Powerful natural anti-inflammatory. | Contains curcumin, which helps reduce inflammation. |
| Magnesium | Plays a role in reducing insulin resistance. | Indicated in cases of deficiency, helps regulate glucose. |
This table provides an overview of food supplements that may be beneficial in the treatment of PCOS. However, it is crucial to consult a healthcare professional before starting any treatment, to ensure that these supplements are suited to your specific needs and to avoid any drug interactions or undesirable side effects.
The role of the intestinal microbiota in PCOS
The intestinal microbiota plays a central role in the management of polycystic ovary syndrome (PCOS). It acts directly on key metabolic processes such as inflammation, insulin signalling, glucose metabolism, lipid metabolism and hormone secretion. Through its mechanistic pathways, it contributes to the maintenance of homeostasis and regulates blood lipid and glucose levels, thus playing a decisive role in the progression of PCOS (14).
Treatment of PCOS using the intestinal microbiota
Recent advances indicate that certain foods, prebiotics and probiotics, particularly natural sources of polyphenols, can significantly improve PCOS symptoms by acting on the intestinal microbiota. This modification of the microbiota opens the way to innovative therapeutic methods, such as faecal microbiota therapy, promising more effective and natural management of PCOS.
Role of the microbiota
PCOS, characterised by a variety of symptoms, is a major risk factor for diseases such as type 2 diabetes, cardiovascular disorders and certain types of cancer. Modifying the intestinal microbiota is therefore a promising therapeutic strategy for treating PCOS effectively and preventing these associated diseases.
Towards integrative management of PCOS
These discoveries underline the crucial importance of a holistic approach to the management of PCOS. Emphasis is placed on the strategic role of the gut microbiota, suggesting that targeted interventions such as specific diets and the use of probiotics, prebiotics and even faecal microbiota therapies could revolutionise the treatment of this complex condition.
Other natural approaches
Other natural methods can help manage PCOS, such as acupuncture, meditation and yoga.
Acupuncture for PCOS
Acupuncture, renowned for its potential to rebalance hormones, can be an effective adjunct in the treatment of PCOS. This age-old technique stimulates certain points on the body to improve energy circulation, offering a natural solution for alleviating symptoms such as menstrual irregularities and hormonal imbalances.
The role of meditation and yoga
Meditation and yoga can help manage stress, which can aggravate PCOS symptoms. These practices also help to improve general well-being. A study entitled “Regular Mindful Yoga Practice as a Method to Improve Androgen Levels in Women With Polycystic Ovary Syndrome: A Randomized, Controlled Trial” examined the effect of regular yoga practice on androgen levels in women with PCOS. It found that regular mindful yoga practice significantly reduced free testosterone levels and also showed improvements in measures of anxiety and depression (15).
FAQ
1. Can naturopathy cure PCOS? While there is no definitive cure for PCOS, naturopathic medicine can help manage symptoms and improve quality of life.
2. What type of diet is recommended for managing PCOS? A diet rich in fibre and low in refined carbohydrates is recommended.
3. Is physical exercise important for managing PCOS? Yes, exercise can help control weight and improve heart health.
4. What food supplements are recommended for PCOS? Vitamin D and inositol are often recommended.
5. Is acupuncture beneficial for PCOS? Some research suggests that acupuncture can help improve hormonal balance in women with PCOS.
6. How can meditation and yoga help manage PCOS? They can help manage stress, which can make PCOS symptoms worse.
References:
- https://www.cochrane.org/fr/CD007506/MENSTR_effet-dune-bonne-hygiene-de-vie-chez-les-femmes-atteintes-du-syndrome-des-ovaires-polykystiques
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10065776/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9844343/
- https://pubmed.ncbi.nlm.nih.gov/34567361/
