Lowering Inflammation in the PCOS Body

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that comes with a mix of symptoms like irregular periods, excess hair growth, acne, and weight gain. But beyond these visible signs, there’s a hidden issue: chronic inflammation. This inflammation can kick off a series of health problems, making PCOS symptoms even harder to manage.

I have put together 5 tips that will help significantly reduce inflammation.

Curcumin

Curcumin has been clinically proven to reduce inflammatory markers in women with PCOS. It also helps lower fasting glucose levels, improve insulin resistance, and regulate cholesterol. When combined with resveratrol and vitamin D, curcumin can further enhance its anti- inflammatory effects in women with PCOS, which leads us to our next tip...

Red and Purple Fruit

Resveratrol is found in red wine (yes, ladies—time to pour a glass!), red grapes, and other red or purple fruits. It has been shown to significantly reduce inflammation in women with PCOS and can also support fertility by improving menstrual cycle regularity and insulin resistance. Additionally, cherries have been shown to reduce inflammation not only in PCOS but also in other inflammatory conditions, such as arthritis. Making small swaps—like choosing red grapes over green or opting for berries instead of oranges—can lead to significant benefits!

Omega 3

You can find omega-3s in fatty fish like salmon, but taking an omega-3 supplement is one of the easiest and most effective ways to cut down inflammation. Not only does it help with that, but it’s also been shown to improve insulin sensitivity and cholesterol—two common issues for women with PCOS. I encourage all the ladies to try have fatty fish at least twice a week.

Move it!

As much as you might not love hearing this, regular physical activity is key to reducing inflammation. I get asked all the time, “What’s the best exercise?” The truth is—there’s no magic formula. It’s really about moving your body in a way that feels good for you. Whether it’s strength training,

yoga, swimming, tennis—it doesn’t matter. However, I will say that incorporating some low-intensity movement into your routine is definitely important.

Inositol

Lastly, my non-negotiable supplement is inositol, specifically myo-inositol in a 40:1 ratio. Research consistently shows that myo-inositol improves insulin sensitivity in women with PCOS. Since insulin resistance directly contributes to increased inflammation, enhancing insulin sensitivity with inositol effectively reduces inflammatory markers.

REFERENCES:

Chien, Y. J., Chang, C. Y., Wu, M. Y., Chen, C. H., Horng, Y. S., & Wu, H. C. (2021). Effects of Curcumin on Glycemic Control and Lipid Profile in Polycystic Ovary Syndrome: Systematic Review with Meta-Analysis and Trial Sequential Analysis. Nutrients, 13(2), 684. https://doi.org/10.3390/nu13020684

Hosseini-Zare, M. S., Sarhadi, M., Zarei, M., Thilagavathi, R., & Selvam, C. (2021). Synergistic effects of curcumin and its analogs with other bioactive compounds: A comprehensive review. European journal of medicinal chemistry, 210, 113072. https://doi.org/10.1016/j.ejmech.2020.113072

Bahramrezaie, M., Amidi, F., Aleyasin, A., Saremi, A., Aghahoseini, M., Brenjian, S., Khodarahmian, M., & Pooladi, A. (2019). Effects of resveratrol on VEGF & HIF1 genes expression in granulosa cells in the angiogenesis pathway and laboratory parameters of polycystic ovary syndrome: a triple- blind randomized clinical trial. Journal of assisted reproduction and genetics, 36(8), 1701–1712. https://doi.org/10.1007/s10815-019-01461-6

Yang K, Zeng L, Bao T, Ge J. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018 Mar 27;16(1):27. doi: 10.1186/s12958-018-0346-x. PMID: 29580250; PMCID: PMC5870911.

Greff, D., Juhász, A. E., Váncsa, S., Váradi, A., Sipos, Z., Szinte, J., ... & Horváth, E. M. (2023). Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials. Reproductive Biology and Endocrinology, 21(1).