PCOS Awareness Month: Expert Insights with Naturopath Carolyn Allen
September is PCOS Awareness Month, a time to raise awareness and open conversations about Polycystic Ovary Syndrome - a condition that affects approximately 1 in 10 women worldwide.
PCOS can be confusing, overwhelming, and isolating for many women. That’s why we sat down with Carolyn Allen, a Clinical Naturopath and certified Yoga Teacher, to answer some of the most common questions about PCOS and how natural approaches can support women’s health.
Meet Carolyn Allen
Carolyn is a Clinical Naturopath and certified Yoga Teacher, with a passion for working with women to help them find their balance.
“I’m a degree-qualified clinical naturopath and certified yoga teacher, with a passion for working with women to help them find their balance. My mission is to help my clients achieve their optimum health and happiness through creating a deep understanding of their own body, and empowering them to listen to (and trust) what it’s telling them in order to take control of their health, energy, mindset and wellbeing.”
We asked Carolyn five key questions about PCOS.
Q1. What are the most common underlying causes of PCOS from a naturopathic perspective?
From a naturopathic perspective, PCOS isn’t a single condition with one root cause. It’s often a collection of different drivers that lead to irregular ovulation and excess androgens. The key is understanding what those underlying drivers are so we can create a treatment plan that targets the right mechanism.
One of the most common underlying causes I see is insulin resistance. High insulin stimulates the ovaries to make more androgens, which disrupts ovulation and contributes to symptoms like acne, hirsutism, and weight gain. This form of PCOS is often linked to diet, stress, toxins, and metabolic dysfunction.
Another common pattern is what we call post-pill PCOS, which occurs after stopping hormonal contraceptives, particularly certain types of the pill that strongly suppress ovulation. When we stop taking the pill, androgens can temporarily surge, giving the appearance of PCOS. This is usually a transient state, but it still needs supportive care for cycles and hormones to rebalance.
I also see inflammatory PCOS. This is where chronic inflammation is the main driver. In this case, it’s not blood sugar but the immune system that is disrupting ovulation and stimulating androgen production. This can be caused by gut inflammation, food sensitivities, stress, or environmental triggers.
Finally, there is adrenal PCOS. Here the excess androgens are coming from the adrenal glands rather than the ovaries. It’s often linked to chronic stress and dysregulation of the HPA axis.
So when I’m working with PCOS, I don’t see it as one diagnosis that fits everyone. I look for the underlying pattern whether it’s insulin resistance, post-pill changes, chronic inflammation, or adrenal involvement. That’s what allows me to put together a personalised plan that addresses the actual driver of the condition rather than just the symptoms.
Q2. How can lifestyle changes such as diet and exercise help manage PCOS naturally?
Diet and lifestyle changes are one of the most powerful tools we have for managing PCOS naturally, and they really do form the foundation of any treatment plan I put together. PCOS is ultimately about hormone imbalance, often driven by insulin resistance, inflammation, or stress, so what you eat and how you move is what will make the biggest difference in the long term.
From a dietary perspective, the most important shift is to stabilise blood sugar and reduce insulin resistance, because high insulin is the primary driver for a lot of PCOS cases. That means focusing on whole, unprocessed foods with plenty of protein at each meal, healthy fats, and fibre rich vegetables. Removing excess sugar and processed carbohydrates can improve insulin sensitivity, reduce androgen levels, and restore ovulation. I also look at inflammatory triggers in the diet, such as industrial seed oils, excessive alcohol, or for some women, gluten or dairy, because reducing inflammation can calm the immune system and support healthy cycles.
Exercise is another key piece, but it is about finding the right type of exercise for your body. With PCOS, I often recommend a balance of strength training and moderate cardio to improve insulin sensitivity and build muscle, but not to the point of over exercising, which can backfire on hormones. Gentle movement like walking, yoga, or pilates work really well especially for those who are under chronic stress or dealing with adrenal involvement. I always encourage my clients to check in with how they are feeling each day. Don’t try and work out like a man, smashing it out at the gym and wanting to have the same output day in and day out. We have different hormones and we require a different approach. Some days you will want to move your body with more energy, and other days the best exercise might be as simple as a walk in nature and then lying with your legs up the wall while you focus on your breath. Learn to check in with yourself and do what's best for you.
The other key in managing PCOS with lifestyle changes is to manage stress and ensure you are prioritising sleep. Elevated cortisol can worsen adrenal PCOS, disrupt blood sugar, and fuel inflammation. So daily practices like meditation, breathwork, or even EFT tapping can regulate the nervous system and reduce the impact of stress on hormones. Prioritising good quality sleep is just as essential. Poor sleep can make everything worse so it is really important you treat getting a good night's sleep as one of the most important parts of your health routine. Allow yourself to wind down without a phone in your hand. This will take some discipline but try it for a couple of weeks and see how you feel. Social media before bed is not good for anyone so ladies, please put your phone away at least an hour before bed. Create a night time routine that feels good for you. I personally love using a magnesium lotion (ANNA’S is my favourite) and I read my kindle with the backlight switched to night mode. This has been a game changer for me personally and my clients.
Q3. What role do herbal remedies and supplements play in PCOS support?
I will always recommend diet and lifestyle changes first because without it we are just putting a band aid on the problem. Alongside nutrition and lifestyle I will use herbal remedies and supplements to support my clients. The right herbs and supplements can play a powerful role in supporting hormone balance for women with PCOS. Having said that, I do not recommend self prescribing oral herbs if you have PCOS as certain herbs can make things worse.
Understanding what your hormone levels are and knowing what the underlying cause of your PCOS is really important here. Herbs can be powerful and work wonders so we want to go gently and be strategic with them.
With ANNA’S Wild Yam Cream, the two key herbs are Wild Yam and Chaste Tree (Vitex). Vitex is well known for promoting ovulation and progesterone, and when used in topical cream form alongside Wild Yam, it can have more of a gentle effect than when taken orally. Wild Yam is a herb that contains diosgenin and research on this active compound suggests it may improve insulin sensitivity and reduce androgens, which are key drivers in PCOS and often contribute to symptoms like irregular cycles, acne, excess hair growth and weight gain. So alongside Vitex, it can gently come in and support some of the more common symptoms around PCOS. Women with PCOS have also reported that their cycles become a little more regular or their symptoms easier to manage with ANNA’S Wild Yam Cream. It is not a magic fix, because PCOS is complex and individual, but it may be worth considering for irregular periods or signs of low progesterone. Gentle does it.
Alongside herbs, nutrients like magnesium, zinc, DIIM and inositol can be valuable for improving insulin sensitivity, calming the nervous system, and supporting healthy ovulation. I also love medicinal reishi mushroom for its ability to naturally reduce excess androgens while also supporting stress resilience and strengthening the immune system.
The key is always to match the right herbs and nutrients to the underlying driver of PCOS.
Q4. How important is gut health in managing PCOS?
Gut health is an incredibly important piece of the puzzle. We now know that chronic, low-grade inflammation is one of the key drivers of symptoms for many women with PCOS. When the gut is compromised, whether through dysbiosis, leaky gut, or food sensitivities, it can trigger inflammation that disrupts hormone receptors, impairs ovulation, and stimulates excess androgens. This is why supporting the gut is always a central part of my approach. I always start with gut health.
From a naturopathic perspective, I start with the basics of a whole food diet that removes common inflammatory triggers such as processed foods, excess sugar, alcohol, and for some women, gluten and dairy. I often use probiotics and prebiotics to restore balance in the microbiome, and nutrients like zinc, magnesium, and omega-3s to reduce inflammation and support immune health. Herbal medicines can also be incredibly valuable here, whether that is using antimicrobial herbs to address overgrowth, or soothing, anti-inflammatory herbs to calm and repair the gut lining. I will often do a comprehensive stool test before using antimicrobials because it is important to understand the full picture of the microbiome. Our best defence is the diversity and strength of our beneficial bacteria, so we don’t want to go in and kill everything off. I tend to use targeted, selective antimicrobials that address pathogens or overgrowths while still supporting the beneficial flora. This ensures we are correcting imbalance without creating new problems.
When we address gut health, we are not just improving digestion. We are reducing one of the biggest sources of inflammation in the body, which has a direct effect on hormones, ovulation, skin, mood, and metabolism. For many women with PCOS, restoring gut function is one of the most transformative steps they can take. It is just making sure you do it in a nurturing way.
Q5. What are some simple daily self-care practices for women with PCOS?
I always tell my clients, you can’t heal a body you hate or are mad at, so being kind to yourself is key. Approach everything from a place of love and compassion. Every cell in your body is listening to you so be nice, ok. Create some affirmations to say to yourself. This can feel silly at first but I want you to feel proud for taking the steps to heal. Change is not easy so start acknowledging how awesome you are for all that you do and for choosing yourself.
Nature and space in your day is also important. Take your shoes off and feel the earth. Have 10 minutes a day where you just allow yourself space to be. One of my favourite things to do is to make myself a herbal tea in the morning and go outside barefoot and spend five minutes breathing in the fresh air and feeling the earth underneath my feet. I don’t take my phone with me, I just allow myself to be. Works a treat.
Create a simple ritual when you apply ANNA’S Wild Yam Cream. Use that moment to check in with yourself. How am I feeling today? Am I tired? Am I starting to feel better? What subtle changes have I noticed since beginning this routine?
Do the same before bed with ANNA’S Magnesium Lotion. Move slowly and be deliberate. Breathe, notice what is shifting, and let it be a small act of care rather than another task.
Move your body every day but please don’t make it hard for yourself. Work out at home, go for a walk through a park or do yoga in your pajamas. Find movement that makes you smile.
Finally, drink water - 2L a day and eat real food. It is the best thing you can do for yourself and it will create lasting change. And remember. Don’t overcomplicate your health. Just keep it simple.
Final Thoughts
PCOS is not a one-size-fits-all condition - every woman’s experience is unique. But with the right support, lifestyle foundations, and professional guidance, it’s possible to improve symptoms and take control of your health.
We’re so grateful to Carolyn for sharing her wisdom during PCOS Awareness Month.
👉 Book a consultation with Carolyn here
Explore our natural hormone-supporting products: ANNA’S Wild Yam Cream & Magnesium Bedtime Lotion