If you have PCOS, you may have heard about the link between insulin and blood sugar health and PCOS. Perhaps you know this because your medical doctor has recommended or put you on a drug called Metformin, which is used to help with blood sugar balance in women with PCOS, as well as diabetics.
When my doctor recommended I take the drug, I knew it didn’t resonate with me. I knew I wanted to go completely natural and that I just needed to figure out how to do it!
To understand why using natural remedies for healthy insulin sensitivity is so important, I want to first briefly explain what the heck insulin has to do with PCOS, anyway!
Those with PCOS are known to have higher blood glucose levels and, with that, impaired glucose tolerance. If you add being overweight or obese to this, insulin sensitivity goes haywire, much more easily in PCOS than in those without it.
Imbalanced blood sugar and insulin in PCOS can contribute to the signs of excess androgens like acne, hair loss, facial and body hair growth, as well as menstrual irregularities like anovulatory cycles, lack of periods (amenorrhoea) and fertility issues.
Let’s look at 5 steps to balance insulin to reduce the stress-inducing and often embarrassing physical symptoms of PCOS.
Eat Healthy Fats
Don’t believe the low-fat or fat-free myth. This whole fad was based on old and bad science. We now have a better understanding of the role of fats in the body — and it’s a good one! Every single cell in our bodies has a membrane made almost entirely of fat. This membrane is essential for protecting cells and enabling them to communicate effectively. If we don’t consume enough fat, our cells won’t work correctly — including ovarian cells, pancreatic cells (where insulin comes from) and the like.
In addition, all of our steroid hormones (such as testosterone, oestrogen, and cortisol) are made from cholesterol, a component of fat! Lastly, fat is the slowest-digesting of the macronutrients (protein, fats, and carbs), keeping us fuller longer and lessening the chance that we will binge on a bag of chips or cookies throughout the day because our eating is out of control.
So: eat fat. Healthy fats should be deliberately added to each of our meals, to ensure we get enough! Some examples of healthy fats to try are avocados and their oil, olive oil, full-fat coconut milk and oil, nuts and seeds, fats in meats, butter, ghee, and red palm oil.
Use High-Intensity Interval Training
HIIT, or High-Intensity Interval Training, combines bodyweight resistance and cardio exercises in short, intense bursts over a short period of time for maximum impact. No more hour-long treadmill walks. Usually, these workouts last between 10 and 35 minutes and pack a powerful punch.
HIIT is a free and fun activity that is especially good for those of us with PCOS because it reduces insulin resistance and helps reduce excess body fat. You’ll also be building lean, strong muscle during HIIT, and we all know that muscle burns more calories even at rest than fat does.
Cinnamon as Botanical Medicine
Glycaemic control improved in a meta-analysis of people taking cinnamon. It wasn’t just great for diabetics either — even those with sugar issues (like perhaps PCOS). It also helped reduce fasting and postprandial (aka after-eating) glucose testing, as well as the HbA1C test. Bonus if you pair it with ginger — research has shown that insulin sensitivity increased and weight decreased when these natural compounds are paired together.
I often add cinnamon to my food, like a teaspoon to my smoothie or some mixed into my breakfast chia pudding. Cinnamon is also helpful in capsule form and as a herbal tincture if being used medicinally.
Up Your Fibre
Fibre from whole, real foods (sorry, Metamucil isn’t a favourite of mine!) is excellent for blood sugar balance. It helps to reduce the spike in blood sugar when you eat. For example, the fibre in an apple prevents a big spike of glucose when you eat it, as apple juice (apple sugars without the fibre) would.
Additionally, fibre helps excrete excess hormones, such as oestrogen, which can be out of balance in PCOS.
Aim for 35-45g of fibre daily. Note that if you have anovulatory cycles or are trying to get pregnant, aiming for the lower amount of about 35g is best, as too much fibre can interfere with healthy ovulation.
Reduce Stress
When we are stressed, our bodies release the stress hormone cortisol. When cortisol is high, it raises our blood sugar and insulin levels. When insulin levels are high, it becomes a fat-storing hormone. Plus, we already know that high insulin can interfere with healthy periods and ovulation. So, long story short- reducing stress is critical for healthy reproductive function, and of course, a healthy you!
When I shifted my focus from managing the PCOS to managing my stress, my periods began to normalise, my skin cleared up, and my hair stopped falling out. Who knew!
Fit in as much stress management and self-care as you possibly can. Do it so you can show up as the woman you truly want to be. Do it for your hormones. Do it because it feels good.
Some examples of my favourite stress-relieving activities include yoga, meditation, reading a book, taking a hot Epsom salt bath, spending time outside in fresh air and sunshine, spending time with very close friends and family, being around animals, baking (healthy treats of course!) and using adult colouring books.
Find what works for you, what feels good and do it. Be consistent, and you may notice you’re happier and a better person to be around!
Robyn Srigley is The Hormone Diva, a holistic nutritionist and women’s holistic health coach. Robyn’s own journey with Polycystic Ovarian Syndrome (PCOS) jump-started her passion for helping women replace their anxieties with joy to open possibilities in their lives and break free of hormonal imbalance.
Robyn runs a successful 1-1 coaching and online program practice where she uses diet, movement, botanicals and a self-love lifestyle to transform the lives of women with PCOS, Endometriosis, PMS and much more.
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