How to regulate periods naturally with pcos: All you need to know

Some of you with PCOS has irregular periods. This is due to hormonal imbalance. Your body demands for attention. In this article you will know how to get back your periods with natural remedies and healthy lifestyle.

Why Does PCOS Cause Irregular Periods?

PCOS is a condition characterized by hyperandrogenism, anovulation, and insulin resistance, which disrupt normal ovarian function. PCOS cause irregular periods due to elevated levels of androgens (male hormones) that interfere with the development of ovarian follicles, preventing ovulation, which is crucial for maintaining a regular menstrual cycle.

Insulin resistance plays a significant role by increasing insulin levels, which further stimulate the ovaries to produce excessive androgens. This hormonal imbalance leads to infrequent or absent ovulation, resulting in oligomenorrhea (infrequent menstruation) or amenorrhea (absence of periods).

High levels of anti-Müllerian hormone (AMH) in women with PCOS due to development of multiple cysts in the ovaries contribute to persistent ovarian dysfunction and menstrual irregularity.

Along with this metabolic disorders such as obesity and dyslipidemia worsen PCOS symptoms, causing menstrual irregularities.

So High androgen levels, AMH levels, insulin levels and obesity are the causes of irregular periods in PCOS.

Natural Ways to Regulate Periods with PCOS

Opt for Low gi foods, high protein, and good fat anti-inflammatory foods to your diet to get regular periods with PCOS.

Natural ways to regulate periods are as follows:

Eat whole foods

Whole foods are free from artificial sugars, hormones, and preservatives. These foods are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are whole foods that you can add to your diet. Polyphenols, found in fruits, vegetables, and green tea, also improve insulin sensitivity and regulate the menstrual. Regular Blood sugar levels means balance testosterone levels.

Eat high protein diet

Insulin resistance is a common underlying issue in PCOS, and consuming more protein while reducing refined carbohydrates can enhance insulin sensitivity, thereby promoting ovulation.

Lean proteins such as chicken, fish, eggs, tofu, and legumes help maintain stable glucose and insulin levels, preventing hormonal fluctuations that cause irregular periods.

Protein is also essential for reducing cravings and weight management, which is beneficial for overweight women with PCOS, as even a 5-10% weight loss can restore regular ovulation.

Balance carb diet

Focus on adding low Glycemic index diet in your daily routine.A study found that overweight women with PCOS following a low GI diet for 24 weeks experienced significant reductions in insulin resistance, testosterone levels, and improved menstrual regularity in 80% of cases.

Another study highlighted that women with a higher dietary GI had worse metabolic and hormonal profiles, including increased insulin resistance and elevated androgen levels, both of which contribute to irregular periods.

Eat foods like whole grain cereals, oats, apple, pears, plums, carrots, broccoli, cauliflower, celery, zucchini, lentils, chickpeas, kidney beans, quinoa.

Anti-inflammatory foods

PCOS is described by one study as low-level chronic inflammation. Adding anti-inflammatory foods to your diet can help ease your symptoms.

Consider Mediterranian diet as an option. Olive oil, tomatoes, leafy greens, fatty fish like mackerel and tuna, and tree nuts all fight inflammation.

Supplements to regulate periods

Zinc, Magnesium, vitamin D and inositol helps in regulating periods with PCOS.

You can read the usage, dosage of these supplements from this article:

5 best supplements for PCOS weightloss

Best Exercises for PCOS to get regular periods

Regular exercise, including strength training and aerobic workouts, has been shown to enhance insulin sensitivity and promote ovulation. Aerobic exercises, such as jogging, swimming, walking and cycling, can aid with weight management and insulin sensitivity.

A study shows that weight management is particularly beneficial, as even a 5-10% reduction in body weight can restore menstrual regularity.

Yoga for irregular periods

Mind-body interventions such as yoga, and meditation have also been studied for their ability to lower stress hormones and support hormonal balance.

Research shows that yoga, pranayama (breathing techniques), and meditation can help regulate the menstrual cycle by reducing insulin resistance, oxidative stress, and testosterone levels, all of which contribute to irregular periods. A randomized controlled trial found that short-term yoga and naturopathy interventions significantly lowered testosterone levels, anxiety, and BMI, leading to menstrual cycle improvement.

Herbal remedies for PCOS periods

Herbal remedies such as chaste tree berry (Vitex), spearmint, cinnamon, aloe vera, and fenugreek have shown effectiveness in balancing hormones and improving menstrual regularity.

Spearmint tea

Spearmint tea helps in reducing testosterone levels so balance hormones and regulate periods.

Vitex

Direct research on Vitex and PCOS is limited, studies on its impact on luteinizing hormone (LH), prolactin, and progesterone levels suggest that it can help restore ovulation and regulate menstrual cycles. Vitex is believed to work by modulating dopamine receptors, which lowers elevated prolactin levels and indirectly supports progesterone production, crucial for a healthy menstrual cycle.

A review of herbal treatments for menstrual disorders indicated that Vitex improves cycle regularity in women with luteal phase defects and reduces PMS symptoms, which are common in PCOS.

Cinnamon

Cinnamon comes from the bark of cinnamon trees. Cinnamon extract has been shown to have a positive effect on insulin resistance. Cinnamon also may regulate menstruation for women with PCOS.

Ashwagandha

Ashwagandha is also called “Indian ginseng.” It can help balance cortisol levels, which could improve stress and symptoms of PCOS.

Q/A

How to get pregnant with PCOS quickly naturally?

A low glycemic index (GI) diet rich in whole grains, lean proteins, healthy fats, and fiber along with strength training and yoga can stabilize blood sugar and lower insulin resistance, promoting regular ovulation. supplementation, including inositol, folic acid, vitamin D, and L-arginine, can enhance ovulation and increase pregnancy rates in PCOS women.

How can I get my period back naturally with PCOS?

You can get back your periods naturally with PCOS with iron rich foods, low carb, high protein diet and avoid processed foods.

Which medicine is the best to induce periods in PCOS?

Medications like birth control pills and metformin are recommended to induce periods with PCOS. But its best if you first maintain your healthy lifestyle along with exercise to get regular periods.

References:

Tabassum F, Jyoti C, Sinha HH, Dhar K, Akhtar MS. Impact of polycystic ovary syndrome on quality of life of women in correlation to age, basal metabolic index, education and marriage. PLoS One. 2021 Mar 10;16(3):e0247486.

Shah, D., & Patil, M. (2021). Infertility Management in Lean Versus Obese PCOS (pp. 105–127). Springer, Cham.

Schwenke DC. Insulin resistance, low-fat diets, and low-carbohydrate diets: time to test new menus. Curr Opin Lipidol. 2005 Feb;16(1):55-60.

Shishehgar F, Mirmiran P, Rahmati M, Tohidi M, Ramezani Tehrani F. Does a restricted energy low glycemic index diet have a different effect on overweight women with or without polycystic ovary syndrome? BMC Endocr Disord. 2019 Sep 2;19(1):93.

Graff SK, Mário FM, Alves BC, Spritzer PM. Dietary glycemic index is associated with less favorable anthropometric and metabolic profiles in polycystic ovary syndrome women with different phenotypes. Fertil Steril. 2013 Oct;100(4):1081-8.

Zafari Zangeneh F, Naghizadeh MM, Masoumi M. Polycystic ovary syndrome and circulating inflammatory markers. Int J Reprod Biomed. 2017 Jun;15(6):375-382. 

 Soni, P., Jain, D., Bhatti, M., Bhatia, D. S., & Sharma, C. (2025). Exploring the Intricacies of Polycystic Ovarian Syndrome (PCOS): A Comprehensive Review-from Prevalence to Natural Solutions. Emirates Medical Journal, 06.

Shetty, B., Shetty, G. B., Nanjeshgowda, H. L., & Shetty, P. (2024). A Randomized Controlled Trial in Obese Adults with Polycystic Ovarian Syndrome: Examining the Impact of Short-term Integrated Naturopathy and Yoga Interventions on Testosterone, Oxidative Stress, and Mental Health. International Journal of Yoga, 17(3), 195–202.