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How to Reverse PCOS at Home Without Medicines: A Guide

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By Dr. Shivani Kamra

In this modern world and changing lifestyle reverse pcosPCOS is becoming very common reason for weight gain in young girls and women. PCOS is not a big task to deal with, if u know proper strategies u can reverse your PCOS without medicines.

Here in this article we will learn treatment options for PCOS , how to manage PCOS hair loss , how to increase ovulation naturally with PCOS , PCOS skin problem treatment , how to increase pregnancy chances with PCOS.

Many of u want to know how to be tested for PCOS or how to check for PCOS. Diagnosis of PCOS is done by PCOS ovaries ultrasound, blood test and physical exam can also be done to diagnose PCOS.

PCOS is caused by poor diet and unhealthy lifestyle. To cure PCOS, we must modify our diet and lifestyle.

reverse pcos
How to Reverse PCOS at Home Without Medicines: A Guide 2

PCOS can cause many problems, such as: 

  • – Weight gain
  • – Acne
  • – Difficulty getting pregnant
  • – Hair loss
  • – Hair thinning
  • – Irregular or missed periods
  • – Excess hair growth and unwanted hairs
  • – Thin hair
  • -Blood pressure fluctuation i.e. high blood pressure or low blood pressure
  • -Type 2 diabetes

The list goes on and on. But now we have to end this PCOS.

People frequently inquire if they can reverse PCOS without medications, contraceptives, or simply by changing their lifestyle. So the answer to all questions is YES..!! it is possible.

I am here to share with you 4 important strategies to treat PCOS.

1. Nutrition strategies

2. Exercise strategies

3. Sleep strategies

4. Relationship strategies

Now let’s discuss these strategies in details so first we start with :

1.   Nutrition strategies :

First thing, take out time to eat. To prioritize the health of your ovaries, it’s important to consistently eat fresh, wholesome food and enjoy your meals without distractions.

Your ovaries play a critical role in your overall well-being, including your health, body composition, appearance, and relationships. Nutrients are essential for the health of the ovaries. What you eat and how it is prepared can have a major effect.

Changing your eating habits is essential for success. Other methods, such as taking supplements or undergoing cosmetic procedures, may not be effective without it. Your efforts may be wasted if you do not prioritize changing your eating habits.

Avoid anything that is over heated or over cooked.

Ensure you get the most nutrients by avoiding overcooked, overheated, reheated foods, such as soups. Instead, eat fresh fruits and vegetables.

Don’t juice or cook them into soups, as this can strip them of their nutrients. When it comes to carbohydrates, don’t fall for the fad of avoiding them altogether. For women with PCOS, unprocessed carbs like wheat, rice, jowar, bajra, nachni, ragi, barley, and others are particularly essential.

Whole grain carbs provide fiber, which helps regulate blood sugar levels more gradually, avoiding spikes and crashes. So, instead of opting for low-calorie sandwiches, focus on more wholesome options like roti-sabzi or dal-chawal. Remember to eat wholeheartedly, and don’t skimp on the nutrition that your body needs.

Must eat complete proteins.

The health of our hormones and ovaries is influenced by various factors, including our diet. It is essential to consume enough protein. Examples of complete protein sources include dal, milk, milk products, fish, eggs, paneer, cheese and more.

You don’t have to make drastic changes all at once. Start by adding protein to the meals you have before and after the most active and stressful parts of your day. For breakfast, you can enjoy an omelette with your toast, or paneer with your paratha. As an evening snack, you can have a sprouts salad or cheese toast.

Improving your protein intake doesn’t have to be complicated. Making small changes like replacing colas with chaas or lassi can make a significant difference. Every amino acid matters.

Avoid foods labelled “fat-free”

Avoid foods labelled “fat-free” or “low-fat” on the shelves. Instead, focus on reducing fat in your upper abdomen and waist, not from your plate.

Essential fatty acids, such as Omega-3 and Omega-6, can help reduce the glycemic index of food. These acids are found in ghee, paneer, and oils like groundnut, til, sesame, safflower, sunflower, rice bran, olive, coconut, and nuts.

Snacks labelled “low-fat” can be deceiving. Consuming low fat snacks can deprive your body of essential fats and hinder the absorption of fat-soluble vitamins. These vitamins, such as A, D, and E, are essential for strong bones, toned appearance, and healthy skin. They can even help prevent acne.

When it comes to fat, have you heard of alpha lipoic acid (ALA)? This nutrient is present in flaxseeds, walnuts, and some green vegetables, and it mimics insulin’s action.

If insulin resistance is hindering your weight loss goals, increasing your intake of ALA-rich fats may be helpful. Peas also contain ALA, so try to incorporate them into your diet as well.

Consume micro minerals

Micro minerals such as selenium, zinc, and chromium can enhance insulin sensitivity in our bodies.

Whole grains contain essential minerals. Low-carb and low-fat diets can deprive you of these nutrients. These nutrients help fight PCOS, so avoid these diets. GTF, or glucose tolerance factor, is a vitamin-like substance that requires sufficient chromium levels.

Consuming too many desserts, chocolates, mithais, or sweets can deplete your body’s chromium stores. As a result, high insulin or insulin resistance depends on GTF, and chromium is part of the GTF.

Your insulin won’t be able to transport glucose from your cells without GTF. Insulin and GTF rely on each other, and your metabolism depends on efficient glucose uptake.

Maintaining good health with PCOS requires following the basics. Avoid cereals with depleted nutrients, enhanced bread, and late-night chocolate snacks

Vitamin B12 is important

Eating at home is beneficial for the ovaries. Fresh curd, paneer, sprouts, idlis, and dosas (anything fermented) are all good sources of vitamin B12. Consuming these foods can help boost the ovaries supply of vitamin B12.

Vitamin B12 is essential for iron absorption. Iron is necessary to prevent anemia. Anemia is a frequent condition associated with irregular periods and heavy bleeding from PCOS.

More calcium is required

If you have PCOS, your body requires more calcium than usual. Adequate dietary calcium can greatly reduce cramps, headaches, and fatigue during PMS, and eventually eliminate them altogether.

Instead of reaching for tea or late-night cappuccinos, opt for a calcium supplement. In general, focus on eating healthy and nutritious food to help your body feel refreshed, light, and energized.

By doing so, your hormones will work in perfect harmony and give you the desired results. Keep things simple and don’t fuss too much about your diet.

2.   Exercise strategies :

A woman plays many roles in her lifetime: daughter, wife, mother. In fulfilling these roles, she often forgets that she is a beautiful woman from the inside out.

Women are the most affected by the bad consequences of busy lifestyles. Polycystic ovary syndrome (PCOS) is one of these consequences. She is suffering from PCOS fat, PCOS infertility, PCOS hair growth , hair follicles are also affected.

She has made herself dependent on PCOS hormone balance supplements treating her natural cycle and PCOS. Lady doctors are using supplements for PCOS like metformin and oral contraceptives for hormone imbalance and to treat symptoms of PCOS even young girls nowadays are on metformin for PCOS. They have there own side effects.

Stop thinking about ovulation symptoms, how to increase pregnancy chances, etc. For the love of God ladies, start taking action to get rid of PCOS by following exercise strategies to lose weight.

Regular workout is the key to all the problems.

Irregular workouts can have a detrimental effect on irregular periods, while regular exercise is essential to promote regular menstruation. Regular ovulation, which occurs with consistent periods, can increase the chances of becoming pregnant.

 Regular periods are linked to hormonal balance, strong bones and muscles, and a low body fat percentage. All these factors can help you achieve a leaner body.

 A workout routine that is well-structured can help with consistency. It can also promote proper oxygen supply and nourishment of the body. This leads to improved blood circulation.

Regular exercise promotes hormonal harmony. This leads to a cool and calm mind, as well as healthy bones and muscle density. It also increases your Basal Metabolic Rate (BMR) and reduces fat levels in the body, resulting in a lean physique.

Don’t be over-enthusiastic instead be regular and structure your workout.

It is essential not only plan your workout routine but also structure the “workout” at a specific time during the day. It is more beneficial to have consistent workouts at least seven days per month for four to five months. This is better than cramming in numerous workouts in a single month and then taking a break.

Once this routine is settled then number of workout can be increased gradually . It takes atleast three months to adapt to new schedule.

The emphasis is on regularity rather than over-enthusiasm. It’s essential to maintain at least seven workout days per month and not compress multiple workouts into a single day. This approach will ensure that you are training your body to be consistent and regular.

Weight training workout.

Weight training workout is important for two main reasons :

Ø This kind of workout helps in strengthening all the organs. It strengthens the heart, lungs, pancreas, ovaries, and the entire involuntary system, which are all out of our control.

When our organs are stronger, they work more efficiently. A healthy pancreas boosts insulin sensitivity. This is significant because there is a close relationship between PCOS and insulin resistance. This, in turn, leads to stable blood sugar levels and more intelligent use of fat as fuel by our bodies.

 Additionally, it results in a calmer, steadier, and fresher mind. Weight training also strengthens the ovaries, leading to more intelligent production of hormones such as progesterone and estrogen.

Our hormones are in balance during the menstrual cycle, leading to fewer cramps during periods. There is no bloating or mood swings before periods and regular ovulation. This makes periods effortless.

The benefits of weight training are under appreciated, so let’s all do a set of squats in gratitude!

Do you understand the concept of after burn? We burn more calories than our basal metabolic rate (BMR) when we do activities like running, climbing stairs, or walking. Increase your BMR to increase fat burning as our BMR relies on body fat as a significant source of fuel.

After burn means when our body continues to burn calories at a higher rate than normal after exercising. Weight training can induce after burn for up to 36-48 hours post-workout, depending on the intensity of the session.

Weight training for 40-60 minutes can help burn calories during and after the workout. This accelerated rate of calorie burning can continue for up to 36-48 hours.

The benefits of after burn are two-fold. Lowering body fat levels reduces hormonal imbalances. These imbalances are often caused by high body fat levels, especially those of estrogens.

Secondly, weight training leads to denser bones and stronger muscles, resulting in a toned physique.

To achieve optimal results, it is recommended to weight train at least twice a week on a regular basis. So, say goodbye to bra fat, muffin tops, and flabby thighs and hello to that little black dress!

Cardio is very effective way to burn fat.

Doing cardiovascular exercise combined with new movements and skills is an effective way to burn fat. Have you considered taking a dance class or trying your hand at kick-boxing?

Exercising by walking, jogging, swimming, or cycling are all great ways to work out. 

Adding a new skill to your routine can help you get the most out of your calorie-burning time.

By learning a new movement or art form, you can improve the nerve network per muscle fibre, enhancing strength and promoting better blood circulation throughout the body.

Remember, a strong nerve network is crucial for the preservation and improvement of the body’s functional abilities.

  • Yogasanas.

Yoga postures, or asanas, can bring about a sense of balance throughout our body, including our hormonal system. Focusing on pelvic-opening asanas can be especially helpful for our reproductive system and can also alleviate bloating that is often associated with conditions like PCOS.

Surya namaskars, or sun salutations, are a great way to stretch and move the spine while improving lymphatic drainage and stimulating organ function, including the pancreas and ovaries. While surya namaskars and pelvic-opening exercises should be the foundation of your yoga practice, it’s important to learn all the basic postures and work with an experienced teacher to create a holistic practice. In addition to yoga, weight-training and cardio with a skill are great options for exercise.

To follow the minimum seven-day rule, you can spend two days on each form of exercise and dedicate the extra day to your favorite activity. Ultimately, it’s up to you to choose the form of exercise that you enjoy most and can practice regularly.

3.    Sleep strategies :

Sleep at the same time every day and wake up at the same time every day if you are really want to stay hormonally vibrant.”

Consistency is key when it comes to getting a good night’s sleep and keeping your hormones in check. To maintain hormonal balance, it’s important to go to bed and wake up at the same time every day.

Irregular sleep patterns, along with bad habits like checking emails, taking phone calls, or watching TV before bed, can disrupt hormone function, especially if it’s already off balance due to PCOS.

Since all hormones in the body are interlinked, an imbalance in one can affect the entire system. Maintaining regular sleep patterns is essential for maintaining insulin sensitivity and IGF-1 levels.

Remember that having a regular period is not an isolated event, but a reflection of regularity in your lifestyle. A good night’s sleep is also important for the absorption of minerals such as calcium and iron, which can be low in women with PCOS.

A consistent bedtime routine prepares the body for deep sleep and has a calming effect on the body and mind, creating harmony for the hormones. On the other hand, irregular bedtimes can cause hormone agitation, leading to a bloated body and sugar cravings the next morning.

Just like with workouts, consistency is key – it’s not about getting eight hours of sleep once in a while, but regularly getting a full night’s rest.

4.   Relationship strategies :

Imbalances in hormones can have a negative impact on interpersonal relationships, causing irritability, mood swings, and low self-esteem due to unstable blood sugar levels.

If you’re in a relationship where you’re taking on more than your fair share of responsibilities, your hormones will let you know. PCOS, high prolactin, or endometriosis are ways your hormones are telling you to balance out or share the burden.

PCOS/PCOD is common among ambitious women who want more out of life. However, many women feel guilty for being achievers or competitive in work or college, leading them to compensate by taking on too much or compromising too often in their relationships. It’s important to reassert your right to lead a complete life and be an achiever without guilt.

According to tantric philosophy, there should be a balance between Shiva and Shakti, male and female energies, or yin and yang that flow through our body. The ability to think analytically, be extroverted, or action-oriented is due to the “masculine” energy, while the “feminine” energy is responsible for beauty, nurturing, and emotional expression.

Women who are in awe of their abilities to think, rationalize, and act often overwork their feminine energy to compensate. Some older women do this by conforming to the ideal of the perfect homemaker, while younger women may suppress their femininity by acting harsh and cold or dressing down.

However, underworking or overworking the feminine energy creates an imbalance in the masculine and feminine energies, leading to trouble. The key is to express yourself freely and fearlessly to allow uninterrupted and undisturbed flow of energies, leading to a balance in hormones and life itself.

The Swadhisthana chakra is located in the genital area and is said to vibrate with the reproductive system. It is linked to sex, power, money, and worldly pleasures, as well as creativity and reproduction. Being at peace with your sexuality and understanding yourself sexually can help you liberate yourself from hormonal imbalances.

Most city dwellers have tight hip or pelvic joints because they don’t fully understand or have enough sex, power, and money. Channeling the pleasure aspect of the chakra can help the creativity aspect bloom, but it’s important to find calm and peace in your mind, body, and hormones to allow creativity to flow uninterrupted.

Spending time with yourself to understand your worldly and spiritual needs is also essential to lead a complete life.

 Meditation :

Meditation is the key to all the energies and all the strategies to reverse PCOS will become easy to follow once accompanied with meditation.

Meditation can have several benefits for individuals with PCOS, including:

Reducing stress and anxiety: PCOS is often associated with high levels of stress and anxiety, which can further exacerbate hormonal imbalances. Meditation can help in reducing stress levels, which in turn can lead to better hormonal balance.

Improving sleep quality: Meditation has been found to be effective in improving sleep quality and quantity. This can be beneficial for individuals with PCOS who often experience sleep disturbances due to hormonal imbalances.

Reducing insulin resistance: Insulin resistance is a common problem in individuals with PCOS. Studies have shown that regular meditation practice can help in reducing insulin resistance and improving glucose metabolism.

Enhancing emotional well-being: PCOS can lead to emotional disturbances such as depression and anxiety. Meditation can help in improving emotional well-being by reducing negative emotions and increasing positive emotions.

Regulating menstrual cycles: Regular meditation practice has been found to be effective in regulating menstrual cycles in women with PCOS. This can be particularly beneficial for those who experience irregular or absent periods.

Overall, incorporating meditation into the daily routine can be a useful tool for managing PCOS symptoms and improving overall health and well-being.


Avoid foods labelled “fat-free”

Consuming too many desserts, chocolates, mithais, or sweets can deplete your body’s chromium stores. As a result, high insulin or insulin resistance depends on GTF, and chromium is part of the GTF.

Read More…

Spending time with yourself to understand your worldly and spiritual needs is also essential to lead a complete life.

 Meditation :

Meditation is the key to all the energies and all the strategies to reverse PCOS will become easy to follow once accompanied with meditation.

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