PMOS Awareness Month: Expert Insights with Naturopath Carolyn Allen
September is PMOS Awareness Month, and this year it's a big one. In May 2026, after 14 years of global collaboration between researchers, clinicians and women living with the condition, the condition that was PMOS was officially renamed polyendocrine metabolic ovarian syndrome, or PMOS. The new name finally reflects what it actually is: a hormonal and metabolic condition that affects the whole body, not a problem with cysts on the ovaries. It affects around 1 in 8 women, more than 170 million people worldwide, and many of them don't know they have it.
PMOS 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 PMOS 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 PMOS.
Q1. What are the most common underlying causes of PMOS from a naturopathic perspective?
From a naturopathic perspective, PMOS isn't a single condition with one root cause. It's a collection of different drivers that lead to irregular ovulation and excess androgens. That's actually one of the reasons the name changed and why so many of us are celebrating. The old name pointed to the ovaries and cysts, but PMOS involves multiple hormone systems and your metabolism. If you already have a diagnosis, nothing about that has changed, it's just a more accurate name. The key is understanding what's driving it for each woman, so we can create a treatment plan that targets the right mechanism. Like many integrative practitioners, I use a functional framework that looks at four main drivers.
The most common is insulin resistance, which is involved in the majority of cases. High insulin stimulates the ovaries to make more androgens, which disrupts ovulation and contributes to symptoms like acne, hirsutism and weight gain that won't shift. It's often linked to diet, stress and metabolic dysfunction. Insulin resistance can be present even when fasting glucose looks completely normal, which is why I often test fasting insulin as well as other metabolic markers.
Another pattern is post-pill PMOS. When some women stop the pill, particularly anti-androgenic types like those containing drospirenone or cyproterone, androgens can temporarily surge as the body recalibrates. This can look exactly like PMOS, but it's often temporary with the right support. Sometimes it also unmasks an underlying tendency that the pill was covering up, which is why it's worth investigating properly. For many women, they come off the pill and realise things just aren’t right. A disruption has occurred and or something has been masked whilst on the pill. Again, its back to a root cause investigation to see why.
I also see inflammatory PMOS, where chronic low-grade inflammation is a key driver. Inflammation can disrupt ovulation and hormone signalling, and gut inflammation, food sensitivities, stress and environmental triggers can all play a part. This is an area the research is paying much more attention to now and something I see occurring more and more in clinic.
The last one is adrenal PMOS. Here the excess androgens are coming mainly from the adrenal glands rather than the ovaries, often showing up as elevated DHEA-S with normal testosterone. This tends to be linked to things like chronic stress and HPA axis dysregulation, where the communication between your brain (the hypothalamus and pituitary) and your adrenal glands gets out of rhythm after prolonged stress, so your body's stress response and adrenal hormone output no longer switch on and off.
These patterns aren't always separate, and many women have elements of more than one. So when I'm working with PMOS, I don't see it as one diagnosis that fits everyone. I look for the primary driver, because that's what allows me to put together a personalised plan that addresses the actual cause rather than just the symptoms.
Q2. How can lifestyle changes such as diet and exercise help manage PMOS naturally?
Diet and lifestyle changes are one of the most powerful tools we have for managing PMOS naturally, and they really do form the foundation of any treatment plan I put together. PMOS 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 PMOS 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 PMOS, 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 PMOS with lifestyle changes is to manage stress and ensure you are prioritising sleep. Elevated cortisol can worsen adrenal PMOS, 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 PMOS 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 PMOS. Having said that, I do not recommend self prescribing oral herbs if you have PMOS as certain herbs can make things worse.
Understanding what your hormone levels are and knowing what the underlying cause of your PMOS 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). Both have a long history in Western herbal medicine for supporting women through their cycle, and ANNA'S is traditionally used to relieve menstrual pain and spasms. Vitex in particular is one of the most well-known herbs for menstrual health, traditionally used to support the second half of the cycle. Wild Yam contains diosgenin, a plant compound that's been studied for its role in supporting hormone and metabolic health, which is part of why it's been valued in women's herbal medicine for so long.
For women with PMOS who experience painful periods, a gentle topical option like this can be a nice addition to a broader plan. It's not a magic fix, because PMOS is complex and individual, and it works best alongside addressing the underlying driver. Gentle does it.
Alongside herbs, nutrients like inositol, magnesium and zinc can be valuable, particularly for improving insulin sensitivity and supporting healthy ovulation, and magnesium is also wonderful for calming the nervous system. I also love medicinal reishi mushroom for stress resilience and immune support, and early research suggests it may help reduce excess androgens too.
The key is always to match the right herbs and nutrients to the underlying driver of PMOS.
I know this is a softer version than they may want, but it keeps your credibility intact and protects you if the brand's claims are ever questioned.
Q4. How important is gut health in managing PMOS?
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 PMOS. 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 PMOS, 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 PMOS?
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
PMOS 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 PMOS Awareness Month.
👉 Book a consultation with Carolyn here
