Living with Polycystic ovary syndrome (PCOS) can feel like a constant battle of symptoms and confusion. From irregular periods, infertility, hirsutism, acne, weight gain, fatigue, mood swings, pelvic pain, and plenty more—being a Cyster is no small feat. And with no official “cure” for PCOS, so many of us are left to manage symptoms with medications that often come with their own side effects… or worse, no relief at all.
But here’s the good news: reversing PCOS symptoms naturally is possible—and it starts with getting to the root causes of our symptoms, not just covering them up. That’s where a holistic approach comes in. By targeting hormonal imbalances, insulin resistance, and chronic inflammation through small, intentional lifestyle shifts, you can find real, lasting relief.
I know this journey can feel overwhelming at first (especially if your to-do list starts looking more like a scroll), but don’t worry—you’re not alone. Healing starts with just one step at a time. In this post, I’ll walk you through how to support your body, mind, and soul with holistic strategies that actually work for women with PCOS. Let’s get into it, Cyster!
Holistic Treatment For PCOS: Heal Your Mind, Body, and Soul
In this post, I’ll offer an overview of some lifestyle changes you might like to try to help your mind, body, and soul support your PCOS journey. If you want to get a deeper understanding of any of these topics, you can find in-depth breakdowns of most of these tips on the PCOS Weight Loss blog and on A Cyster and Her Mister Podcast!
What Are Holistic Treatments?
Holistic treatments are approaches to health and wellness that take the “whole person” into account. Rather than just masking surface-level symptoms, holistic treatments identify and target underlying issues that are causing those side effects. Basically, holistic healing methods address everything to restore full balance to your life . . . without unnecessary drugs or surgeries. Instead, lifestyle changes are the most important tools in a holistic treatment toolbox!
Why is this a good approach for women with PCOS? Well, if you are a Cyster like me, you know that the condition doesn’t just impact your weight and fertility. It affects EVERYTHING. Chronic symptoms can weigh you down, not only physically, but mentally, emotionally, and spiritually, too. Because of this, it’s so important to consider all of you when treating PCOS. Think sustainable results vs. short-term/temporary results.
Additionally, the core issues of PCOS can be complex. It’s not just one thing triggering all of your problems, but instead, it’s the vicious cycle between hormonal imbalances, chronic inflammation, and insulin resistance. When you take a targeted approach that addresses all these problems holistically, reversing your PCOS symptoms becomes not just a dream, but a reality you’re empowered to achieve with consistency and patience.
Here are my recommended lifestyle changes for holistic PCOS treatment:
What Are The Most Recommended PCOS Holistic Treatments?
Treat the Body
Establish a good healthcare team.
Here’s the thing: not all doctors are well-versed in PCOS and natural treatment methods. A lot of them will recommend hormonal birth control and “eating less, working out more”, but won’t have much guidance beyond that. It’s important to get a team of doctors around you that understand natural treatments for PCOS.
Don’t give up on finding good OBGYN, endocrinologist, dietitian, etc. that align with your goals and your approach to healing. It takes a little time, but having a solid healthcare team around you can make a big difference!
Try a gluten- and dairy-free anti-inflammatory diet.
Try going gluten- and dairy-free for 30 days and see how your body responds—seriously, it can be a game-changer. While no single diet works for everyone, many women with PCOS notice major improvements in symptoms like bloating, acne, fatigue, and weight gain after removing inflammatory foods from their routine.
I typically recommend a high-protein, low-sugar, anti-inflammatory approach that’s gluten- and dairy-free—at least to start. Why? Because gluten and dairy can trigger inflammation, disrupt gut health, and contribute to hormone imbalances—especially for women with insulin resistance (which, let’s be real, is most of us Cysters).
This isn’t about cutting foods forever. It’s about giving your body a chance to reset. Try it for 30 days, track how you feel, and go from there. We also have recipes and meal plans in The Cysterhood app to help you get started and stay on top of it!
Skip the alcohol.
While not all alcohol is loaded with carbs, it can still mess with blood sugar levels and insulin sensitivity—two major factors in managing PCOS. Plus, alcohol puts extra stress on your liver, which is already working hard to process hormones and keep things in balance.
Since one of our main goals with PCOS is restoring hormonal balance and improving metabolic health, skipping alcohol (or keeping it super occasional) can be a powerful way to support your progress. And hey—there are so many fun mocktail recipes out there now (I also put them in The Cysterhood app), you won’t even feel like you’re missing out.
Cut caffeine.
Let’s talk about caffeine and PCOS—especially if you’re running on iced coffee throughout the day. One of the main hormonal imbalances we deal with as Cysters is elevated cortisol, also known as the stress hormone. High cortisol doesn’t just affect your mood—it can worsen insulin resistance, increase inflammation, throw off your cycle, and even contribute to stubborn weight gain.
Caffeine is a stimulant that naturally raises cortisol levels—even more so if your stress hormones are already out of whack (which they often are with PCOS). While it might give you a quick energy boost, it’s often followed by a crash, leaving you more fatigued and wired-but-tired.
That’s why I recommend reducing or eliminating caffeine—especially coffee—as part of your PCOS healing journey. Going caffeine-free might sound intimidating, but so many Cysters feel more energized and less anxious when they make the switch. Try replacing it with herbal tea like spearmint tea (we’ll talk about that next!)
Drink Testosterone Relief Tea.
With PCOS, it’s super common to have imbalances in sex hormones like estrogen, progesterone, and androgens (aka male hormones like testosterone). And when testosterone levels are higher than they should be, they can show up as some of the most frustrating symptoms—like acne, hair loss, irregular periods, and weight gain.
But here’s the good news: certain herbs have been shown to naturally support hormone balance, especially when it comes to androgens. That’s exactly why I created Testosterone Relief Tea—a refreshing, soothing blend of science-backed ingredients like spearmint, nettle, cinnamon, chamomile, and more designed specifically for women with PCOS.
Sipping on this tea once or twice a day can be a simple but powerful step in your daily routine to help support healthy testosterone levels and improve symptoms over time. Plus it tastes amazing!
Use slow-weighted, meditative workouts.
The right exercises can not only help you build muscle and lose weight, but several studieshelp increase insulin sensitivity, lower inflammation, and balance several hormones! The best workouts for our PCOS bodies? Slow-weighted exercises are some of the most effective in the management of PCOS. Here’s more on how to workout for PCOS.
Improve sleep hygiene.
Sleep actually plays a big role in our body’s ability to regulate hormones and insulin levels. Because of this, prioritizing getting the best 7-10 hours of sleep possible can be game changing for PCOS healing. However, I understand that as women with PCOS, falling asleep and actually staying asleep can be two big struggles. I find that creating a nighttime, wind-down routine really helps!
Stay hydrated.
Hydration might seem basic—but it’s actually one of the most powerful ways to support your body. Every system in your body relies on water to function properly, including hormone balance, digestion, and metabolism. So if you’re looking for an easy first step in your PCOS journey, start by drinking more water—it’s a small habit with a big impact!
Remove endocrine disruptors.
Chemicals we encounter in everyday products can have a big impact on our hormone balance. This is why it’s so important to take inventory of your household products and remove common endocrine disruptors. Things like cosmetics, soaps, candles, and plastics can be FULL of hormone-disrupting chemicals, so remove potentially harmful products to help hormone balance long-term. Here’s more on how to remove PCOS endocrine disruptors.
Track your cycle.
We know tracking your cycle with PCOS can feel like a guessing game—but don’t let that stop you! Even if your periods are irregular, learning about the phases of your cycle and tracking your symptoms as best as you can is one of the most powerful ways to tune into your body. It helps you notice patterns, track improvements, and feel more in control of your PCOS journey.
Need help getting started? We’ve got a step-by-step guide on how to track your cycle even with irregular periods—so you don’t have to do it alone.
Try acupuncture.
Acupuncture has been shown to help regulate hormones, improve insulin sensitivity, reduce stress, and more. There are so many acupuncture benefits for PCOS! Every couple months I’ll set up an appointment for myself, too.
Take strategic supplements.
Nutrition is one of the most powerful tools we have for supporting PCOS symptom relief. But even with a balanced, intentional diet, it can be tough to meet all your daily nutrient needs—especially when PCOS increases your risk of certain deficiencies.
That’s where high-quality, NSF-certified supplements can really make a difference. They help fill in those nutritional gaps that might be holding you back from progress—and many Cysters find they experience noticeable symptom relief with consistent use (and without harsh side effects).
Below are some of the thoughtfully selected supplements we offer through Ovafit, designed to support hormone balance, insulin sensitivity, and overall metabolic health. Here are some supplements you should consider:
You can find most of these supplements specially formulated for PCOS from Ovafit, my line of NSF-certified vitamins and minerals made just for Cysters!
Treat the Mind
Incorporate essential oils into your routine.
Essential oils can play a supportive role in PCOS healing by positively impacting your emotional wellness. Various essential oils have different functions, but they can do things like help reduce stress, boost mood, and improve sleep. Here are my recommended essential oils for PCOS.
Reduce stress.
High cortisol (your body’s main stress hormone) is one of the biggest drivers of PCOS symptoms—and it’s often overlooked. When we stay in “fight or flight” mode too long, our hormones can fall further out of balance, inflammation flares up, insulin resistance worsens, and everything from cravings to fatigue gets harder to manage.
But here’s the empowering part: You can take small, intentional steps to calm your nervous system and lower cortisol throughout the day.
This doesn’t have to mean booking a spa day (although, yes please!). Stress relief can look like deep belly breathing, saying “no” to things that drain you, stepping outside for sunshine and fresh air, or journaling a few lines of gratitude. Even switching your workout from high-intensity to a slow weighted session can help lower stress hormones and support healing.
Stress management is one of the most underrated tools in your PCOS toolkit—and your future self will thank you for making it a priority.
Practice self-care.
Speaking of stress reduction, self-care is a big part of that! Taking better care of your mind can have a whole-body healing effect that’s crucial to holistic healing. If you’re not sure what self-care steps to take, here are my ideas and recommendations.
Try meditation and breathwork.
Meditation and breathwork can be powerful (and free!) tools for managing PCOS. Just a few minutes a day can ease stress, improve sleep, regulate moods, boost mental clarity, and even help you feel more connected to your body.
That last part is so important. When you’re on a healing journey with PCOS, it’s easy to miss subtle changes—like better digestion, more stable energy, or fewer cravings. But mindfulness helps you tune in and celebrate those wins! It doesn’t have to be fancy to be effective. Just start where you are, even if that’s one mindful breath at a time.
Journal daily.
Journaling isn’t just for venting (though that helps too!)—it can actually be a powerful tool for your PCOS journey. Writing things down can help you track what’s working—like new supplements, changes in your meals, or habits you’re trying—so you can better understand what’s supporting your body and what’s not. This makes it easier to build a sustainable plan that actually works for your unique PCOS type and symptoms.
Plus, it’s a great way to celebrate wins (even small ones!) and process frustrations with more self-compassion. Healing can be emotional, and journaling gives you space to reflect, reset, and stay connected to your goals—especially on hard days.
You don’t need to write a novel! Just a few notes a day can be enough to help you stay motivated and in tune with your body.
Be mindful of your goals.
I see so many Cysters whose goal is to see a certain number on the scale—but there is so much more to PCOS healing than weight loss! Consider setting goals that take the whole body into account. Some of our symptoms tend to reverse first before we see movement on the scale, however these are still signs that you are on the right track of targetting your root causes.
Meet with a mindset coach.
PCOS can really drag you down, killing your mood and motivation. If you feel like you can’t make progress because you can’t stay focused on your goals, consider finding a mindset coach to support you through the process!
Treat the Spirit
Get to the core of your “why.”
Understanding your why is essential to holistic treatment of PCOS. When you know why you want something, staying committed to the process is a whole lot easier. So, ask yourself, why do you want to get better? Keep that why close to your heart all the time.
Create daily routines to feel grounded.
When you have PCOS, you can feel totally out of control. Your body is constantly dysregulated, causing stress on the mind and spirit too, right? This is why I recommend establishing daily routines to help you feel grounded and in command of your body. I have a strict morning routine and evening routine that remind me I am empowered to heal on my own. You have this power too, so use your own routines to remind yourself you can do this!
Get out in nature.
Nature is healing. Of course, it’s been proven that getting outside can help with hormone balance and other aspects of physical health, but we all know how the sun can also help restore our mind and spirit! An easy eay to implement this is by taking 10 minute walks outside after your meals. It’s great for insulin sensitivity and our minds– a double win!
Say or write positive affirmations.
Keep yourself grounded and grateful with positive affirmations. They can be really helpful in reminding you of everything that’s going well in your treatment process.
Consider therapy.
PCOS can take a serious toll on your mental health. Not only are hormonal imbalances directly dragging down your mood, but the physical, mental, and emotional toll of all the symptoms can be devastating to your spirit. There’s no shame in seeing a therapist! They’ll be able to support your mental well-being while you work on the physical.
Find a strong support group.
It’s so important to remember you’re not alone as you’re not alone as you embark on holistic healing. Luckily, there are hundreds of women like you ready to root for you, educate you, and encourage you right now on The Cysterhood app. It’s a digital space for women with PCOS to find support, while also getting essential resources like PCOS-friendly workouts, meal plans, and more! Plus you get to chat with me and other Cysters as we go through our PCOS journeys! Join us and we can help you every step of the way!
One way to reverse PCOS is with a holistic approach that targets the mind, body, and soul.
You’re more than your physical well-being. True wellness takes everything into account, including the mind and spirit.
We already know how mental and emotional states of stress or despair can actually have an impact on the physical body, which is why it just makes sense that PCOS treatment of any kind should involve a whole-body approach. With these holistic lifestyle changes, you can heal and finally live symptom-free with PCOS. Be sure to check out the rest of our blogs for more guidance on your PCOS journey!
