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How to Naturally Regulate Your Periods with PCOS

Updated: Jul 31

This blog guides you through practical, natural ways to regulate your menstrual cycle if you have PCOS. With a focus on food, lifestyle, and stress management, this piece breaks down evidence-based methods to help you understand your cycle, support your hormones, and make changes that fit into your real life — no medication required.


First, Let’s Talk Real Life with PCOS


If your periods are all over the place — or missing altogether — you're not alone. Polycystic Ovary Syndrome (PCOS) affects about 1 in 10 women of childbearing age (CDC, 2023). But what’s not talked about enough is that you can support your body naturally.


Your period is like a report card from your body. It tells you what’s happening inside — with your hormones, your stress, your blood sugar. So let’s stop fighting your body and start listening to it.


Why Are Your Periods Irregular?


With PCOS, there’s often a hormonal imbalance — higher androgens (male hormones), insulin resistance, and disrupted ovulation.

This can lead to:


  • Skipped or delayed periods

  • Heavy bleeding when periods do come

  • Fertility issues

  • Mood changes


But here’s the thing: medications aren’t your only option. Lifestyle changes can go a long way.


Start with Blood Sugar – Your Hormones Will Thank You


Insulin resistance is at the core of many PCOS symptoms. When insulin is high, it can throw off your other hormones — like estrogen, progesterone, and testosterone.


Simple ways to balance blood sugar:


  • Eat protein and healthy fats with every meal

  • Avoid skipping meals

  • Cut back on added sugar and refined carbs

  • Include fiber-rich foods (think: lentils, oats, flaxseeds)

  • Move your body after meals — even a 10-minute walk helps


“Blood sugar stability is the foundation for hormone balance in PCOS,” says Registered Dietitian Melissa Groves Azzaro.


Nourish with Food (Not Cut Everything Out)


There’s no one “PCOS diet,” but research shows that anti-inflammatory and whole-food-based eating supports menstrual health.

Helpful foods to include:


Food Group

Why It Helps

Leafy greens

Support liver detox and estrogen balance

Berries

High in antioxidants, reduce inflammation

Omega-3 fats

Help lower testosterone (salmon, walnuts, flax)

Zinc-rich foods

Support ovulation (pumpkin seeds, chickpeas)

Cinnamon

May help regulate insulin sensitivity


Avoid extreme restrictions. Eating too little or cutting carbs completely can make periods more irregular.


Move Your Body — But Not to Burn Calories


Exercise helps your body respond better to insulin, which supports ovulation. But the goal isn’t overtraining — it's balance.


What works well with PCOS:


  • Strength training 2–3x/week

  • Walking or low-impact cardio

  • Yoga or Pilates for hormone-friendly movement

  • Cycle syncing workouts (working with your energy during each phase)


Avoid: Intense cardio daily if you’re feeling burnt out — this can raise cortisol and mess with your cycle even more.


Sleep: The Quiet Hormone Regulator


Poor sleep increases insulin resistance, cravings, and stress hormones — all things that worsen PCOS.


Tips for better sleep:


  • Stick to a regular sleep schedule

  • No screens 1 hour before bed

  • Try a magnesium-rich evening snack (banana with almond butter)

  • Keep your room dark and cool



Even 7–8 hours of sleep a night can improve ovulation rates, according to research published in the Journal of Clinical Endocrinology & Metabolism.


Stress Adds Up — And Your Cycle Feels It


When you’re constantly stressed, your body may stop ovulating. It doesn’t feel “safe” to make a baby if you’re always in fight-or-flight mode.


Try these:


  • Box breathing (inhale 4 sec – hold 4 – exhale 4 – hold 4)

  • Journaling — get thoughts out of your head and onto paper

  • Daily walks in nature

  • Acupuncture or gentle massage


Real Talk: You don’t need to do it all. Pick one thing. Start there.


Herbal and Nutritional Support


Certain supplements and herbs are shown to support hormonal balance. But talk to a registered dietitian or your healthcare provider first.


Commonly used:


Supplement

What It Supports

Inositol (Myoinositol + D-chiro)

Supports ovulation, insulin sensitivity

Magnesium

Helps with insulin, sleep, and PMS symptoms

Spearmint tea

Shown to lower testosterone levels

Vitamin D

Supports cycle regularity and ovulation


One 2016 study in Gynecological Endocrinology showed that inositol helped restore ovulation in women with PCOS. (Source: PubMed)


Let’s Bust a Few Myths


Myth 1: You need to lose weight to get your period back.Fact: Weight loss may help some, but it’s not the only or most important factor. Focus on health-supportive habits.


Myth 2: Birth control is the only fix.Fact: It may regulate withdrawal bleeding, but it doesn’t address root causes like insulin resistance or stress.


Myth 3: Natural approaches take too long.Fact: Some women see improvement in 3-6 months — and the results are often more sustainable.


Start Small — Your Cycle Will Notice


Try one new habit this week. Track your cycle, notice patterns, and respond with kindness.

Consistency is key — not perfection. Your body wants to support you, especially when you start supporting it back.


Your Next Step Starts Here

You don’t need a long list of supplements or strict rules to regulate your cycle. You need clarity, support, and a plan that fits your life.

That’s what we do at Strong with Sherni.


Start your hormone-friendly fitness and nutrition journey today at strongwithsherni.com


→ You’ll get guidance rooted in science and support from someone who gets it.


References:


 
 
 

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