The Best FREE ways to Balance Hormones, Boost Fertility and Manage PCOS Symptoms
Hormones can be a bit of a mystery—one minute you’re feeling great, and the next, not so much. For those of us with PCOS or those trying to balance our hormones to support fertility, it can feel like an uphill battle. The good news? There are loads of simple, free ways to start bringing your hormones back in balance. So let’s dive into 13 of the best natural (and totally free) ways to support your hormones, manage PCOS symptoms, and boost your chances of conceiving!
1. Earthing
Ever noticed how great it feels to kick off your shoes and walk barefoot on grass or sand? That’s earthing! This simple practice reduces stress, calms the mind, and helps balance cortisol (the stress hormone that can wreak havoc on our bodies).
Example: Spend 10-15 minutes a day walking barefoot on grass, sand, or soil. It’s a free mood booster, stress reliever, and it’s surprisingly grounding—literally.
2. Sunlight Exposure
Getting outside for a bit of sun isn’t just about getting your daily dose of Vitamin D (though it’s essential for that too!). Vitamin D plays a big role in hormone health, mood, and even fertility. Plus, it’s been shown that many women with PCOS have lower Vitamin D levels.
Example: Aim to spend 10-30 minutes outside each day, ideally in the morning. Just a few minutes of sunshine can lift your spirits, regulate your body clock, and give your hormones a boost.
3. Walking
Good news: you don’t need to become a gym junkie to support your hormones. Gentle exercise like walking can be amazing for balancing hormones, managing insulin levels, and reducing cortisol. Plus, it’s a great way to clear your head and reconnect with yourself.
Example: Try a 30-minute walk each day, preferably in nature if you can. This can help lower stress, improve blood sugar control, and give you a natural energy boost.
4. Lymphatic Massage
This sounds fancy, but it’s actually really easy to do at home! Stimulating lymph flow helps remove toxins and reduce inflammation, which is great for hormone health. It also helps with bloating, which many of us with PCOS know all too well.
Example: Before your shower, try a gentle dry brush or massage with sweeping movements towards the heart. It’s a quick, feel-good way to support circulation and hormone health.
5. Sweating
Working up a sweat—whether through exercise, sauna or even a warm bath—helps your body detox and can support hormone balance. Sweating it out helps flush toxins and can even improve your metabolism, which is a big help for those with PCOS.
Example: Try a pilates class, a brisk walk, or a relaxing sauna session to help your body detox and support hormone regulation.
6. Deep Breathing
Deep breathing is like a mini stress reset for your body. When we’re stressed, our bodies produce cortisol, which can make PCOS symptoms worse. Deep breathing helps you switch off “stress mode” and can bring you back to a calm, balanced place.
Example: Take a few minutes in the morning and evening to practice deep belly breathing. Even a few breaths can help reduce stress and give your hormones a little reset.
7. Shaking
This might sound a bit funny, but shaking out tension can do wonders! Just like animals shake to release stress, shaking helps us release tension, boost circulation, and bring cortisol levels down.
Example: Give it a try—gently shake out your hands, arms, and legs, and see how it feels. It’s quick, free, and actually pretty fun!
8. Cold Water Therapy
Ending your shower with a blast of cold water may sound daunting, but it has serious benefits for your mood and hormones. Cold water boosts circulation, reduces inflammation, and increases your body’s resilience to stress.
Example: Finish your shower with 30 seconds of cold water and work up to a minute or two if you can. It’s an invigorating, natural way to support your hormones and feel instantly energised!
9. Meditation
Meditation doesn’t have to mean sitting in silence for hours. Even just a few minutes a day can help calm your mind and reduce cortisol levels. Lowering cortisol can lead to better mood balance, fewer cravings, and less anxiety—all great for PCOS.
Example: Start with 5-10 minutes of guided meditation daily. It’s a quick, effective way to reset, relax, and support hormone balance.
10. Digital Detox
Scrolling through endless feeds can add up to a lot of stress and mental exhaustion. Giving yourself a break from screens lets your brain (and hormones) relax. Plus, it can improve sleep quality, which is essential for hormone health.
Example: Try a screen-free hour before bed or a full “digital detox” day each week. It’s a simple way to feel more present and balanced.
11. Mindful Eating
When we eat slowly and mindfully, our bodies actually digest better and absorb nutrients more effectively. This can help balance blood sugar levels, which is especially important for those managing PCOS.
Example: Try putting your phone away, taking deep breaths, and truly savouring each bite. Mindful eating can help you tune into your body’s needs and support hormone health.
12. Stretching
A good stretch not only feels great, but it also boosts blood flow and reduces muscle tension, which helps balance cortisol levels. Stretching can also release serotonin, lifting your mood and making you feel more at ease.
Example: Dedicate 10 minutes a day to stretching. You’ll feel more relaxed, and it’s a fantastic, easy way to support your hormones.
13. Prioritising Sleep
Sleep is like the ultimate hormone reset. Quality rest supports everything from cortisol regulation to reproductive hormones. Getting consistent, quality sleep can make a huge difference in managing PCOS symptoms and boosting fertility.
Example: Aim for 7-9 hours of sleep each night, and keep a consistent sleep routine. Try winding down with calming activities, like reading or gentle stretching, for more restful nights.
Trying these free, natural practices can make a world of difference in balancing your hormones, managing PCOS symptoms, and supporting fertility. Remember, these methods work best with consistency, so start with a few that resonate with you, and build from there. If you’re looking for additional, affordable ways to naturally balance hormones and relieve PCOS symptoms, check out PCOS to Wellness teas like Cysterhood, Zenhood, and Chaihood. These teas have thousands of glowing reviews from women around the world who’ve experienced incredible results ( worth reading for yourself if want to hear some seriously inspiring stories!).
Give them a try and see the difference they can make in your wellness journey!
