holistic options
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Given the lack of research and treatments for PCOS, many women consider alternative therapies before trying prescriptions. In fact, many of the medications we take today are synthetic versions of naturally occurring compounds, reminding us that we must not take mother nature for granted. Morphine, for example, is considered to be a highly potent drug, yet it is a derivative of naturally occuring opium. Understanding the healing powers of nature opens up a new set of medicinal therapies, like herbs, Traditional Chinese Medicine and supplementation. However, holistic therapies can also include things like environmental changes, mindful perspective shifts or any other approach that considers a person within the context of their surroundings.
SUPPLEMENTATION
Supplements are often used in PCOS patients and much of the scientific literature focuses on this alternative approach. Although women use different combinations of supplements, here are just a few that may be helpful for your specific symptoms:
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TRADITIONAL CHINESE MEDICINE (TCM)
Another natural option is Eastern medicine, which includes Traditional Chinese Medicine (TCM). The benefit to this approach is that it has been used throughout history, meaning there is decent qualitative and quantitative research on the topic. In the Western world, however, scientific journals are just beginning to uncover their benefits.
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ACUPUNCTURE
Another area of active PCOS research pertains to acupuncture, a traditional Chinese practice that has been used for over 3,000 years. Traditional acupuncture places thin needles on specific locations in the body, but there are variations on this method that have been beneficial for PCOS patients. Research indicates it can have a positive effect on metabolism, ovulation and insulin resistance. Although more data is needed, this method may be a viable option given its ease, cost and effectiveness for many women. Prior to deciding which type of acupuncture may be right for you, take a look at some of the broad categories and their impact on PCOS shown below.
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MINDFUL PERSPECTIVE SHIFTS
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**Disclaimer: some of this information may be triggering, but I encourage you to enter this section with an open mind and heart**
Addressing mental health and the emotional burdens associated with PCOS are a significant part of your healing. Let’s start off by building a strong foundation on these topics. Your mindset is a combination of thoughts, emotions and mental health; all three of these aspects are reciprocally related and ultimately impact your physical wellbeing since our minds and bodies are so closely connected. Emotions are reflections of your thoughts, both conscious and unconscious, and mental health is a manifestation of those emotions. This means that giving your energy to negative thoughts will manifest as unhealthy emotional responses and eventually, poor mental health. Thus, careful selection of thoughts is crucial for health.
Psychologist Dr. Carol Dweck explains that there is a growth mindset where you believe in your ability to improve and change, and a fixed mindset where you believe your capabilities are static. Selecting thoughts conducive to a growth mindset can impact how you address obstacles. In fact, studies have shown that adopting a growth mindset can improve your perseverance and resilience during challenging times. If you are interested in ways to begin shifting your mindset, I encourage you to read Dr. Dweck’s book Mindset: The New Psychology of Success. The main point is that you must first acknowledge the power of your thoughts and look for ways to grow the edges of your mindset to begin improving your mental health.
So, what do I really mean by changing your mindset? Let’s take a look at an example for simplicity. If you have a friend who you believe is selfish and manipulative, you may use all your energy focusing on what they are doing wrong and fixing a problem that isn’t yours. However, a person with a growing and healthy mindset will understand that you cannot let someone have power over you without consenting to it, consciously or subconsciously.
Now, think about this concept within the context of PCOS. You have the power to decide whether you are going to let PCOS have power over you, or if you are going to shift your perspective to one that takes on the challenge despite adversity. This is not to say that there won’t be times in your life when you lose power, but you need to flow with it and not resist these changes. By entertaining thoughts like “why is this happening to me,” you are resisting what should be embraced. The focus should not be on the external factors outside of your control, but the aspects and thoughts that may be more easily changed. Dr. Tewari encapsulates this idea using an analogy: “you cannot try and pave a perfect road, but you can strengthen yourself to walk any road.”
Now, this is a lot to absorb and you do NOT have to do it alone. It is important that you find a provider who invites you to have these difficult conversations. Unfortunately, many women feel unsupported by their providers, especially because throwing medication at your problem may not help with these deep-rooted mental health issues (if you are interested in navigating lack of provider follow-up and guidance, skip ahead to the “barrier to healing” tab).
The truth is that healing happens through connection and introspection that goes beyond a prescription. It is okay to make mistakes along your journey, but how you react to those slip ups is crucial. Be kind to yourself and move forward, but don’t make excuses. You must first master your mind before anything else can be fixed since our brain is so strongly connected to the rest of our body. If you can manage your thoughts and stress levels, you will be surprised by how your body can heal itself.
Another way you can change your mindset is through therapy. This may provide you with tools to overcome negative thoughts or self-doubt during your PCOS journey. If these resources present a cost issue, there are other affordable holistic options. For example, meditative therapies can minimize both emotional symptoms of anxiety and depression, as well as physical symptoms like blood pressure, inflammation, and blood sugar in PCOS patients. Other alternatives like Tai Chi and yoga have also been clinically shown to reduce psychological distress, in addition to helping with obesity and diabetes. Many of these alternatives may also be affordable since they can be self-guided or done via free online outlets or apps.
These are only a few of the ways that you can take control of your mind, but you may find another way and that is okay! The important thing to recognize is that your mind controls your body, acknowledging that connection is crucial for moving forward.
Lifestyle Changes
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Leading a healthy lifestyle is also important for PCOS. One way this can be achieved is through simple and cheap changes to your habits, which can have a profound impact on your wellbeing. First, make sure you get fresh air and time outside. This may mean getting sunlight on a warm day, or putting on a jacket and walking for as little as 10 minutes in the winter.
Secondly, try not to check your phone first thing in the morning or late at night as this may cause unnecessary stress, which hinders an environment for healing. While these are simple suggestions attainable for most women, some of the other dimensions of lifestyle changes noted in the following paragraphs may be difficult for some women with limited time or food insecurity. With that in mind, some of these recommendations are modified to help the largest demographic of women.
Now, let's talk about food choices. Unfortunately, there may not be one diet or regimen that works for every person. Some women find that the mediterranean diet consisting of plant-based foods and healthy fats to be most useful. Others use a paleo or vegetarian lifestyle. For those with insulin insensitivity, avoiding certain sugary foods may be key instead. However, the common denominator is the reduction of processed foods. Not all diets are conducive to every person’s needs and resources, but eating whole foods as often as possible is important. Dr. Tewari indicates that refined sugars and processed foods prevalent in today’s society may contribute to inflammation, which exacerbates PCOS. Although it is difficult to avoid entirely, focusing your diet on minimally processed foods is one crucial step in managing your symptoms.
However, it is important to acknowledge the financial burden of buying healthier foods. Although we will talk a bit about socioeconomic status here, please select the “barriers to healing” for more information. To minimize cost, you can prioritize certain types of organic foods more than others. For example, when possible, dairies and meats should be organic since they have a large percentage of fat capable of holding more toxins. But, other types of produce do not need to be organic. If a certain fruit/vegetable is on the “dirty dozen” list (meaning they have high levels of pesticides) you should invest in an organic option, but if it is on the “clean 15” list (meaning it does not have high levels of pesticides), you can buy it non-organically. These tips help maximize what your budget will allow, even if they are not perfect.
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Another important consideration is clean drinking water. Filtering out toxins and metals in your water is crucial and can be achieved through water filters, like a Brita. This may be an economical option for some people as they can be sold between $20-$30 and are reusable. In comparison to buying water bottles, this is not only more affordable, but also better for your health since nanoplastics in traditional bottles can seep into the water. Additionally, consider storing your food in glass versus plastic containers. While this can be more expensive, they will last a long time and minimize microplastics in your food. If this is not within your budget, that is also okay, but avoid microwaving your plastic containers because higher temperatures can cause plastic to leach more chemicals into your food.
The final tip in regards to food is one that can be implemented regardless of what you decide to eat. Dr. Tewari describes mindful eating as a state of gratitude for whatever meal is in front of you, taking into consideration the time and energy it took to be on your plate. Whether it is a packet of ramen noodles or a salad, you must slow down, be connected and grateful for that food. When we do that, she explains that our vibrations and cells shift so that we are able to receive the goodness of the food, whatever it may be.
Another important aspect of slowing down is chewing your food thoroughly until it becomes liquid in your mouth. This will prevent overeating and ensure digestible chunks for optimal nutrient absorption. The main idea is that being conscious of these efforts and connected to the moment while eating allows your body to utilize the proper nutrients needed for healing. Even if your eating habits are not perfect all the time, it’s the mindfulness effort that counts. Dr. Tewari sums this up by saying “if you love every piece of your pizza and nourish every bite, it will nourish you.”
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**RESOURCE FOR FOOD INSTABILITY (see barriers to care section for more financial resources):
https://www.nutrition.gov/topics/food-security-and-access/food-assistance-programs
**RESOURCE FOR FOOD ASSISTANCE FOR MOTHERS AND THEIR CHILDREN
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Another broad category of lifestyle changes includes reducing toxins in your environment since they can dysregulate your hormones and cause inflammation. When our body confronts unfamiliar materials, like chemicals and toxins, we respond through inflammation, which may exacerbate PCOS.
Many products used in our soaps and detergents contain endocrine and hormone disrupting chemicals that can wreak havoc on our bodies. This is especially important for women since we use a higher proportion of fragranced products. According to one study, women are exposed to over 100 chemicals each day from hygiene products and actually hold onto those toxins more readily since women have a high percentage of body fat compared to men. One of the most common toxic chemicals found in women’s products, like makeup and lotions, are phthalates.
With that in mind, look for clean brands without this specific compound, or make your homemade versions which can be readily found on the internet. These swaps are not always more expensive either. In fact, making your own soaps, bathroom products and laundry detergents may actually be cheaper than buying from the store. There are even apps, like Think Dirty and CosmEthics, that help interpret ingredients so that you can choose healthier alternatives with little to no experience. Although we cannot live in an entirely toxic-free environment, this does not mean that we should not make small changes where we have control.
**HELPFUL RESOURCES: The Toxin Solution by Joseph Pizzorno, Younger You by Kara N. Fitzgerald & Environmental Working Group.
