Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, and one of its most frustrating symptoms is the "PCOS belly." PCOS belly is often characterized by weight gain that is concentrated in the lower abdomen, giving the appearance of a bloated or distended stomach. Unlike general weight gain, PCOS belly can make the midsection appear rounder and more protruded, even in women who are not significantly overweight. This is due to the effects of insulin resistance and hormonal imbalances, which lead to the accumulation of visceral fat around the abdominal organs. Women with PCOS may also experience a bloated feeling due to chronic inflammation and digestive issues, which can further accentuate the appearance of a swollen belly.
Studies have shown that a presence of a waist to hip ratio >.87 may be suggestive of PCOS. You can measure yours at home to see. Measure both your waist and hips in inches or centimeters, and divide the waist circumference by hip circumference to get a ratio.
What Causes PCOS Belly?
PCOS belly is primarily caused by insulin resistance, a condition where the body’s cells become less responsive to insulin, the hormone responsible for regulating blood sugar. When insulin resistance occurs, higher blood sugar levels prompt the body to store more fat, particularly in the abdominal area. Other contributors include chronic inflammation, elevated androgens (male-like sex hormones), and stress, all of which exacerbate abdominal fat and bloating in women with PCOS.
Key Contributors to PCOS Belly:
Insulin resistance: Causes weight gain around the abdomen due to increased fat storage.
High androgens: Elevated male-like hormones promote fat storage and bloating.
Dysbiosis: Research shows that the gut bacteria in women with PCOS is significantly different from that of women without the condition, with lower diversity and an overgrowth of certain harmful bacterial strains. This imbalance, or dysbiosis, is linked to increased inflammation, worsened insulin resistance, and heightened androgen levels, all of which contribute to the severity of PCOS symptoms.
Chronic inflammation: Often elevated in women with PCOS, leading to weight gain and bloating.
Reducing PCOS belly involves addressing these root causes. Natural interventions like spearmint tea and berberine can support hormone balance and improve insulin sensitivity.
Natural Cycle Management for PCOS
One of the biggest challenges for women with PCOS is irregular or absent menstrual cycles. Women with PCOS often experience long, unpredictable cycles, or they may skip ovulation entirely. Regulating the menstrual cycle naturally can help manage symptoms like weight gain, bloating, and hormonal acne, while improving fertility.
Tips for Managing Natural Cycles:
Seed cycling: This method involves consuming flaxseeds and pumpkin seeds in the first half of the cycle, followed by sunflower and sesame seeds in the second half to support hormone balance. In cases where cycles are very irregular or unpredictable, it's often recommended to cycle seeds based on cycles of the moon. Read more on seed cycling here.
Anti-inflammatory diet: Focus on whole foods, reduce refined carbohydrates, and increase fiber and antioxidant-rich foods to combat inflammation.
Exercise: Regular physical activity helps improve insulin sensitivity, which can lead to more regular menstrual cycles. High intensity exercise is the best form of exercise for women with PCOS who struggle with their weight.
Address digestive health: incorporate probiotic rich foods into your diet like fermented vegetables, sauerkraut, kimchi, kefir, yogurt, and kombucha.
Spearmint Tea for Reducing Androgens
Spearmint tea is known for its anti-androgenic effects, making it particularly helpful for women with PCOS. Elevated androgens can cause symptoms like excess body hair (hirsutism), acne, and weight gain, so reducing them is key to managing PCOS.
Benefits of Spearmint Tea:
Lowers testosterone levels: Drinking spearmint tea regularly can help reduce circulating testosterone.
Reduces hirsutism: Spearmint tea may help decrease unwanted facial and body hair.
Supports hormonal balance: Reducing androgen dominance with spearmint tea can help regulate the menstrual cycle.
Studies have shown that drinking two to three cups of spearmint tea daily can improve PCOS symptoms by lowering androgens and promoting hormonal balance. I recommend loose leaf tea (it's more potent and cost effective in my opinion). Here's a brand I recommend, use KATIE10OFF at checkout for 10% off your order.
Berberine: A Natural Alternative to Metformin
Berberine is a plant compound with powerful metabolic benefits. It has gained popularity as a natural alternative to metformin for managing insulin resistance, which is at the core of many PCOS symptoms, such as weight gain and irregular cycles.
How Berberine Helps with Insulin Resistance:
To understand how berberine works, think of insulin as a key that unlocks cells to let glucose in for energy. In insulin resistance, the key doesn’t work properly, so cells don’t “unlock,” and glucose cannot enter efficiently. As a result, the body produces more insulin to compensate. Higher insulin levels lead to fat storage, particularly in the abdomen, contributing to PCOS belly.
Berberine improves insulin sensitivity by helping the "key" (insulin) work better, allowing cells to absorb glucose more efficiently and lower blood sugar levels. This not only helps with weight loss and reducing belly fat but also improves hormonal balance and lowers inflammation.
Benefits of Berberine:
Improves insulin sensitivity: Helps the body use insulin more effectively, reducing the symptoms of insulin resistance.
Supports weight loss: By addressing insulin resistance, berberine can help reduce abdominal fat.
Reduces inflammation: Berberine has anti-inflammatory properties, which can reduce PCOS-related bloating.
Research suggests that berberine is as effective as metformin in managing insulin resistance and improving symptoms in women with PCOS.
Conclusion: A Holistic Approach to PCOS Belly
Managing PCOS belly requires addressing the root causes, such as insulin resistance, hormonal imbalances, and chronic inflammation. Incorporating natural remedies like spearmint tea and berberine, along with lifestyle changes such as a balanced diet and regular exercise, can significantly improve both the appearance of PCOS belly and overall health. By focusing on natural cycle management and insulin resistance, you can take control of your PCOS symptoms and support long-term well-being.
Where can I purchase products?
Seed Cycling:
I have personally used seeds from Funk it Wellness This female-owned company sources all organic and non-GMO seeds for their blends. They are easy to mix with water or in smoothies and honestly taste real good. Use ZAREMBA15 to save 15% on your order!
Spearmint Tea:
I recommend using loose leaf tea. You can brew per cup, or make a large batch and drink it cold from a pitcher. I recommend Starwest Botanicals for their organic teas. For medicinal benefits, aim for 2-3 cups per day. Use KATIE10OFF at checkout to save 10% on your order!
Berberine:
You can order berberine by creating a Fullscript account and checking out my 'PCOS Blood Sugar Support' category. Save 15% on all supplement orders by creating an account through this link.
Work with me
If you are looking to balance your hormones naturally, you can click here to sign up with a complimentary 15 minute phone call with me. We can discuss your goals at that time and determine whether or not we will be a good fit for each other. We will discuss necessary nutrients, dietary options, as well as lifestyle and exercise programs catered to YOU specifically to help you reach your health goals.
About Dr. Zaremba:
Dr. Zaremba received her bachelor's degree from Western Michigan University in Biomedical Sciences and minored in Chemistry and Psychology. She completed her doctoral training at Palmer College of Chiropractic. During her time in school, she took post-doctoral training through The Clinic on Disease and Internal Disorders (CDID) earning her a Diplomate from the American Board of Chiropractic Internists (DABCI).
This web site offers health, wellness, fitness and nutritional information and is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment, Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this web site. The use of any information provided on this web site is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Dr. Katie Zaremba DC, Dr. Katie Zaremba LLC, are intended to be, and must not be taken to be, the practice of medicine. Information provided on this web site DOES NOT create a doctor-patient relationship between you and any doctor affiliated with our web site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
Work Cited:
Mohammadi, S., Monazzami, A. & alavimilani, S. Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: a randomized controlled trail. BMC Sports Sci Med Rehabil 15, 47 (2023). https://doi.org/10.1186/s13102-023-00653-z
Aktas, G. et al. (2010). "The Effect of Spearmint on Hirsutism in Women with Polycystic Ovarian Syndrome." Phytotherapy Research. PMID: 19855835.
Kong, W. et al. (2004). "Berberine Is a Novel Cholesterol-Lowering Drug Working through a Unique Mechanism Distinct from Statins." Nature Medicine. PMID: 14704792.
Moran, L. J., et al. (2013). "Diet and Insulin Resistance in Polycystic Ovary Syndrome: a Review of the Current Evidence." BMC Women's Health. PMID: 24330433.
Yildiz, B. O. et al. (2012). "Impact of Obesity on the Pathogenesis and Phenotype of Polycystic Ovary Syndrome." The Journal of Clinical Endocrinology & Metabolism. PMID: 22419709.
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