If you're one of the 1 in 10 women living with PCOS in the UK, you know how frustrating irregular periods can be. Perhaps you've been wondering "how can I get my period back naturally?" or "what helps regulate periods with PCOS?" You're not alone—and more importantly, there are proven natural ways to help get your cycle back on track.
What Is PCOS and Why Does It Mess With Your Periods?
Polycystic Ovary Syndrome (PCOS) is essentially your hormones having a bit of a tantrum. Your body produces too many androgens (male hormones), struggles with insulin, and often doesn't ovulate regularly. It's like your reproductive system is stuck in traffic—everything gets delayed or doesn't happen at all.
The result? Periods that arrive whenever they fancy, sometimes months apart, or sometimes not at all. Sound familiar?
Here's what's actually happening: Your elevated insulin levels trigger your ovaries to produce more androgens, which then interfere with ovulation. No ovulation means no period, or very irregular ones.
Can You Really Regulate Your Period Naturally with PCOS?
The short answer is yes—but it takes patience and the right approach. Whilst medication like the contraceptive pill can help, many women successfully manage their PCOS symptoms through lifestyle changes alone.
The key is addressing the root causes: insulin resistance, inflammation, and hormonal imbalances, rather than just treating the symptoms.
5 Evidence-Based Ways to Get Your Period Back Naturally
1. Follow a PCOS-Friendly Diet (It's Not as Restrictive as You Think)
What works: A low-glycaemic diet that keeps your blood sugar stable throughout the day.
Your new best friends:
- Wholegrain foods (quinoa, brown rice, oats)
- Lean proteins (chicken, fish, tofu, beans)
- Healthy fats (avocados, nuts, olive oil)
- Fibre-rich vegetables and fruits
What to limit (not eliminate completely):
- Refined carbs and sugary foods
- Processed foods
- Excessive caffeine
Pro tip: You don't need to go keto or cut out entire food groups. Small, consistent changes work better than dramatic overhauls that you can't stick to.
2. Move Your Body (But Don't Overdo It)
Regular exercise is brilliant for improving insulin sensitivity and helping with weight management—both crucial for regulating periods with PCOS.
The sweet spot: 150 minutes of moderate exercise per week, plus some strength training.
What this looks like in real life:
- 30-minute walks 5 days a week
- Swimming twice a week
- Yoga or Pilates sessions
- Dancing, cycling, or any activity you actually enjoy
Important: Too much intense exercise can actually stress your body and make PCOS symptoms worse. Listen to your body and don't push yourself to exhaustion.
3. Consider These Evidence-Based Supplements
Myo-Inositol: Often called "nature's metformin," this supplement can improve insulin sensitivity and may help restart ovulation. Studies show it can be particularly effective for women with PCOS.
Vitamin D: Many women with PCOS are deficient in vitamin D. Getting your levels tested and supplementing if needed can support hormonal balance.
Omega-3 fatty acids: These can help reduce inflammation and support overall metabolic health.
Spearmint tea: Some women find this helps with excess androgens (and it tastes lovely too).
Remember: Always speak to your GP or a registered dietitian before starting any new supplements, especially if you're taking other medications.
4. Manage Stress (Your Hormones Will Thank You)
Chronic stress is like petrol on the PCOS fire—it makes everything worse. When you're stressed, your body produces more cortisol, which can interfere with your other hormones.
Stress-busting strategies that actually work:
- Mindfulness meditation (even 10 minutes daily helps)
- Regular walks in nature
- Deep breathing exercises
- Hobbies you genuinely enjoy
- Setting boundaries at work
- Talking to a counsellor if needed
5. Prioritise Sleep (It's Not Lazy—It's Medicine)
Poor sleep disrupts your hormones and can worsen insulin resistance. Aim for 7-9 hours of quality sleep each night.
Sleep hygiene tips:
- Keep your bedroom cool and dark
- Avoid screens for an hour before bed
- Establish a regular bedtime routine
- Limit caffeine after 2 PM
How Long Does It Take to See Results?
This is probably the question you're most keen to know the answer to. Unfortunately, there's no magic timeline, but here's what you can typically expect:
First month: You might notice improved energy levels and better sleep 2-3 months: Dietary changes start affecting insulin sensitivity 3-6 months: You may start seeing more regular periods 6-12 months: Most women see significant improvements in cycle regularity
Remember: Every woman's body is different. Some see changes within weeks, others take longer. The key is consistency, not perfection.
Common Mistakes That Sabotage Your Progress
Going Too Extreme Too Quickly
Dramatic diet changes or intense exercise regimens often backfire. Your body needs time to adjust, and extreme approaches are rarely sustainable.
Ignoring Mental Health
PCOS can be emotionally challenging. Ignoring the mental health aspect can undermine your physical efforts.
Expecting Instant Results
Hormonal changes take time. Getting frustrated after a few weeks and giving up is one of the biggest mistakes women make.
Not Tracking Your Progress
Keep a simple diary of your periods, symptoms, and lifestyle changes. This helps you see patterns and what's working.
When to Seek Professional Help
Whilst natural approaches can be incredibly effective, don't hesitate to seek help if:
- You haven't had a period for more than 3 months
- You're experiencing severe symptoms like excessive hair growth or weight gain
- Natural methods aren't working after 6-12 months
- You're struggling with the emotional aspects of PCOS
Who to see:
- Your GP for initial assessment and blood tests
- A reproductive endocrinologist for specialised care
- A registered dietitian with PCOS experience
- A counsellor for emotional support
Frequently Asked Questions About PCOS and Periods
Q: Can I get pregnant with PCOS if my periods are irregular? A: Yes, many women with PCOS do conceive naturally. However, irregular ovulation can make it more challenging, so working on cycle regulation can improve your chances.
Q: Will losing weight definitely help my periods? A: For many women, even a 5-10% reduction in body weight can improve symptoms significantly. However, not all women with PCOS are overweight, and thin women can also benefit from the lifestyle approaches mentioned.
Q: Are there any foods that specifically help with PCOS? A: Cinnamon, spearmint tea, and foods rich in omega-3s may be particularly beneficial. However, overall dietary patterns matter more than individual "superfoods."
Q: Can stress really affect my periods that much? A: Absolutely. Chronic stress can suppress ovulation and worsen PCOS symptoms. Managing stress is just as important as diet and exercise.
Your PCOS Journey: What to Remember
Living with PCOS can feel overwhelming, but you're not powerless. By understanding your body and making consistent lifestyle changes, you can significantly improve your symptoms and cycle regularity.
Key takeaways:
- PCOS affects 1 in 10 women—you're not alone
- Natural approaches can be highly effective when used consistently
- Focus on low-glycaemic eating, regular movement, stress management, and good sleep
- Supplements like myo-inositol and vitamin D may help
- Results take time—be patient with yourself
- Professional support is available when you need it
Action Steps to Start Today
- Track your current cycle (or lack thereof) for better awareness
- Make one small dietary change this week
- Add 30 minutes of movement to your day
- Establish a bedtime routine for better sleep
- Consider booking a GP appointment to discuss your symptoms and get baseline tests
Remember, managing PCOS naturally isn't about perfection—it's about progress. Every small step you take towards better health is worth celebrating. Your body is capable of healing and finding balance; it just needs the right support and time to get there.
The journey with PCOS can be challenging, but with the right knowledge and approach, you can take control of your symptoms and improve your quality of life. Trust the process, be kind to yourself, and don't hesitate to seek support when you need it.