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Author: Tallene

How To Keep Ovaries Healthy with PCOS

Posted on by Tallene

Your reproductive health matters—whether you’re trying to get pregnant or not. It’s not just about fertility. Hormonal imbalances can impact mood, energy levels, sex drive, and menstrual cycles. Poor reproductive health can also increase the risk of conditions like uterine fibroids, ovarian cysts, or ovarian cancer.

For women with polycystic ovarian syndrome (PCOS), supporting reproductive health is key to managing symptoms and balancing hormones. In fact, many PCOS symptoms—irregular cycles, acne, hair loss, mood swings—can be traced back to poor ovarian function.

Your ovaries do so much more than regulate fertility. They play a role in:
– Estrogen & progesterone production (which affects everything from mood to metabolism)
– Regulating your period & ovulation
– Bone, heart, skin, and hair health

The bottom line? Taking care of your ovarian health = supporting your overall well-being and making your PCOS symptoms easier to manage. Let’s talk about how to do that!

How To Keep Ovaries Healthy with PCOS

How To Keep Ovaries Healthy with PCOS

In this post, I’ll give you insight into ovary health and PCOS! I’ll discuss what healthy ovaries look like, how you can assess ovary health, and how you can improve your ovary health if needed! 

Here’s what you need to know:

What Do Healthy Ovaries Look Like?

Ovaries are located on each side of the uterus, and healthy ones are smooth, oval-shaped glands about the size of a walnut. Unfortunately, you can’t tell from the outside what’s happening on the inside, so you’ll have to use other means to determine how healthy your ovaries are!  

how do you know if your ovaries are healthy

How Do You Know If Your Ovaries Are Healthy?

There are a few ways to assess the health of your ovaries! Some require medical intervention, while other examinations you can do yourself. 

Ultrasound

To get a clear visual of the ovaries and assess their health, a pelvic ultrasound is typically required. This imaging scan helps identify ovarian cysts, tumors, enlarged ovaries, or issues with the fallopian tubes that may impact reproductive health.

There are two types of ultrasounds used for evaluating ovarian health:

  1. Abdominal ultrasound: A non-invasive procedure where a transducer is moved over the lower abdomen. This method is less detailed but may be used as an initial assessment.
  2. Transvaginal ultrasound: A more detailed scan where a small probe is inserted into the vagina to get a closer look at the ovaries. While not necessarily painful, it can be uncomfortable depending on sensitivity levels.

Ultrasounds can be performed by an OBGYN, reproductive endocrinologist, or radiologist and are an essential tool in diagnosing PCOS and assessing ovarian function. If you’re unsure what to expect, discussing any concerns with your doctor beforehand can help ease any anxiety about the procedure.

Blood Test

Remember, ovaries are important for hormone balance! So, if you find that certain hormones are imbalanced, that may mean your ovaries need some care. A blood test can measure your estrogen, progesterone, and anti-mullerian hormone (AMH) levels, which are all regulated by the ovaries. So, an imbalance of any or all of those hormones could be a result of poor ovary health. You can discuss labs with your doctor or order a test yourself.  

Menstrual Cycle Regularity 

Another way you can determine the health of your ovaries is by evaluating your menstrual cycle! If your periods are irregular and involve heavy bleeding and severe menstrual cramps or pelvic pain, that could be a sign of a problem with your ovaries. If everything is normal with your menstrual cycles, then that’s a good indication your ovaries are healthy, too!  

Fertility 

One way to assess reproductive health is by looking at fertility. If you’ve been able to conceive successfully, it’s a sign that your ovaries are functioning well. However, if you’ve experienced difficulty getting pregnant, it may indicate that your ovarian health and hormone balance need additional support.

how to keep your ovaries healthy with pcos

How To Keep Your Ovaries Healthy with PCOS

If your ovaries aren’t in optimal health, don’t worry. There are lots of ways to improve your ovarian health naturally without taking drastic measures. You probably don’t need to remove your ovaries or get on hormonal birth control with the right lifestyle changes. 

Here’s what you can do:

Maintain a balanced diet. 

A balanced diet can make a huge difference in ovarian health! The right pairing of foods can improve insulin sensitivity, regulate hormone balance, and reduce inflammation all essential to healthy ovaries! 

I recommend a gluten- and dairy-free anti-inflammatory diet that prioritizes protein-rich and nutrient-dense foods– try it for 30 days to see if it makes a difference with your PCOS symptoms! Of course, like any diet, there are foods to avoid (or have in moderation) with PCOS. However, this diet is more about adjusting recipes that you love to work for your body. So often you’ll find us replacing ingredients that trigger symptoms with substitutes that are PCOS-friendly. Download The Cysterhood app for plenty of healthy meal plans that can help relieve PCOS symptoms and boost ovary health!  

balanced diet for PCOS

Engage in regular exercise. 

Exercise plays a crucial role in supporting ovarian health, and the right types of movement can make all the difference for Cysters. Regular physical activity helps improve insulin sensitivity, which is key for balancing hormones like estrogen, progesterone, and testosterone—all of which directly affect ovary function. Additionally, movement helps reduce chronic inflammation, which is often elevated in women with PCOS and can contribute to ovarian dysfunction.

But here’s the thing—not all workouts are created equal when it comes to PCOS. Intense cardio or HIIT sessions can actually spike cortisol (stress hormones), which may lead to worsened hormone imbalances and cycle irregularities. That’s why the best exercises for PCOS and reproductive health are low-impact, restorative workouts like slow-weighted exercises, walking, yoga, and pilates. These types of movement not only support hormone balance but also reduce stress, regulate ovulation, and improve overall metabolic health.

All my PCOS-friendly workout plans inside The Cysterhood app are designed around slow-weighted exercises to support hormone health while making weight loss and symptom management easier. So if you’re not sure where to start, that’s a great place to begin!

Tallene doing a squat exercise on her yoga mat and Sirak pointing to her knee to show proper form

Practice good stress management. 

Stress manifests in the body as the hormone cortisol. When cortisol levels are high (which is common with PCOS), they can disrupt the balance of reproductive hormones, increase inflammation, raise insulin resistance, and more! So, learning to manage stress is huge for your overall health, including your ovarian function. Some stress management techniques you can try are acupuncture, meditation, journaling, spending time in nature, and practicing self-care.  

Stay hydrated. 

Hydration is the foundation of all health—including reproductive health. Proper hydration ensures that all of your body’s physiological processes function smoothly, including hormone regulation, circulation, getting rid of toxins, and energy production—all of which directly impact ovary function.

Drinking enough water can also reduce inflammation, which is a key driver of hormonal imbalances in PCOS. When the body is dehydrated, it can lead to higher cortisol levels, thicker blood, and sluggish lymphatic drainage, all of which may contribute to poor ovarian health.

So how much water should you be drinking? A good rule of thumb is to aim for at least half your body weight in ounces of water per day. For example, if you weigh 160 lbs, aim for about 80 oz of water daily.

Get 7-9 hours of good quality sleep.

Like I mentioned, hydration could be considered the foundation of health, but so could good sleep! While we sleep, our body goes through lots of important processes to maintain our overall health. With good quality sleep, you’ll likely see improved hormone balance, insulin sensitivity, cortisol levels, and inflammation. If sleep is a struggle for you, here’s how to sleep better with PCOS. 

Take strategic supplements for ovary health. 

Even with all the right healthy lifestyle changes, our body needs the support of the right vitamins and nutrients. You can find PCOS-friendly, NSF-certified supplements at Ovafit that are perfect for helping naturally heal your body! Here are the supplements that can help with ovarian function:

  • CoQ10: This is an antioxidant that helps improve mitochondrial function and energy production in ovarian cells. This is essential for follicular development and hormone production.
  • Inositol: These compounds help improve insulin sensitivity, hormonal balance, and ovulatory function.
  • Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s have anti-inflammatory properties and can help balance hormones.
  • Vitamin D3: This vitamin is crucial for overall reproductive health and can help improve insulin sensitivity and hormonal balance.
  • Magnesium: This mineral helps reduce inflammation, improve insulin sensitivity, and support overall hormonal health.
  • Chromium: This trace mineral helps improve insulin sensitivity and regulate blood sugar levels, which is important for ovarian function. 
  • Zinc: Zinc supports immune function, reduces inflammation, and helps balance hormones important for reproductive health. 


To get all of these vitamins, I use the Metabolism Plus bundle and Inositol Complete 40:1! 

Tallene is holding a bottle of supplements from the metabolism plus line

Stay consistent with gynecological visits. 

Regular gynecological visits are an essential part of taking care of your reproductive health. These checkups give you the opportunity to discuss any concerns with your doctor, monitor your ovarian function, and stay on top of routine screenings.

Be sure to ask your OBGYN how often you should come in for checkups and what types of tests or evaluations are best for your health goals. Whether you’re focused on regulating your cycle, optimizing fertility, or simply maintaining overall wellness, clear communication about your reproductive health goals can help you get the care and support you need.”

Keep your ovaries healthy naturally using diet, exercise, and other intentional lifestyle changes!

Your ovarian health is an essential part of your feminine health. Whether you’re trying to get pregnant, improve your mood, or reverse your PCOS, it’s important to assess your ovarian function and address any concerns as soon as you can.

Although these are options available to you, you don’t need to get on birth control pills or do anything invasive to develop a healthier reproductive system if that isn’t what you’re looking for. You can naturally improve your ovary health using diet, exercise, and other natural methods! For more on how to do this, head to the PCOS Weight Loss blog and tune in to A Cyster and Her Mister podcast!

How I Reversed My PCOS Hair Loss Naturally 

Posted on by Tallene

I once dated a guy who said, “A girl’s hair is half her personality.” I could not believe he said that . . . but I also couldn’t get it out of my head. As a woman with PCOS struggling with hair loss, I felt so insecure. I had, prior to even meeting this man, cut my thinning hair into a bob, trying to hide the hair loss, but I said to myself, “Surely, I am more than my hair!!!”

Of course, I was (and am) more than my hair. And, really, I didn’t care at all what this guy thought . . . or anyone else, for that matter! As women, our hair isn’t about a superficial fascination with physical appearance. Our hair is something that makes us happy and provides an opportunity for self-expression. So, when Cysters experience PCOS-related hair loss, it can make us feel vulnerable, isolated, and like we’ve lost our identity. 

If this is you, I see you! I was there with you! However, you don’t need to accept that your hair is gone forever. Once you understand the root issue of your hair loss, you can reverse this condition and regrow your luscious locks! And, no, you don’t need expensive medical treatments—you can undo PCOS hair loss naturally!

Illustration of woman researching hair loss reversal on a tablet

How I Reversed My PCOS Hair Loss Naturally

Polycystic ovary syndrome (PCOS) is a complex hormone condition that can cause a wide range of symptoms. Everyone has heard of PCOS symptoms like irregular periods, ovarian cysts, and weight gain—however, the hormonal imbalances of PCOS can also damage your hair! 

As I said, poor hair health isn’t something you have to live with just because you have PCOS. In this post, I’ll discuss why PCOS causes hair loss so you can understand what issues need to be fixed. Then, I’ll break down how you can reverse this symptom and feel like yourself again! 

Here’s what you need to know about PCOS hair loss: 

Does PCOS Cause Hair Loss?

Yes! PCOS can cause hair loss and hair thinning. This is because of elevated androgen levels (male sex hormones), which are one of the many hormones often out of balance in a body with PCOS. When androgens rise, it causes hair follicles to shrink, shortens the hair growth cycle, increases shedding, and worsens scalp health. Of course, this all leads to hair loss! 

Understanding what hormonal imbalances are causing your hair loss is the first step in solving the problem. You can target that root issue and see a BIG change in your hair health. 

What Does PCOS Hair Loss Look Like?

Hair loss due to PCOS is often referred to as “female pattern baldness” and “androgenic alopecia.” Usually, the hair loss is on the top and front of the head. The hair is usually finer, shorter, and more brittle than it should be, causing hair to shed. 

 But here’s something important to know: losing some hair every day is completely normal! On average, people shed 50–100 hairs per day as part of the natural hair growth cycle. This happens because each hair follicle goes through phases of growth, rest, and shedding.

With PCOS-related hair loss, the shedding can be much more noticeable—often exceeding 150 hairs per day—and hair may not grow back as thick as before. If this sounds familiar to you, and your hair falls out with every comb of the brush, you may be experiencing female pattern hair loss!

Woman looking unsure of her hair loss and appearance

Is PCOS Hair Loss Reversible?

Hair loss in women with PCOS is totally reversible—like all symptoms of PCOS! You just need to regulate those androgen levels to get your full head of hair back. Consistency is key, and it typically takes at least 3 to 6 months of steady lifestyle changes, supplements, and hormone balance to notice significant regrowth. This is because hair grows in cycles, and it takes time for new, healthier strands to replace the ones lost due to high androgens. Once you get back on track and restore your hormonal balance, you’ll likely see improvements in other high androgen PCOS symptoms like acne, excess facial hair growth, irregular periods, ovarian cysts, and weight gain! 

How To Reverse PCOS Hair Loss Naturally 

Take strategic supplements. 

There are many natural ways to balance your hormones, but without the essential daily nutrients, your adrenal system and metabolism won’t function at their best. This is why taking the right supplements to lower your androgens is an essential first step to reversing PCOS hair loss. Of course, consult with a healthcare professional before starting any new supplements, but here are some supplements known to improve hair health and help balance androgen levels:

  • Zinc
  • Biotin
  • Iron
  • Omega-3 Fatty Acids
  • Vitamin D3
  • Niacin
  • Vitamin E
  • Vitamin C
  • Inositol

When choosing supplements for hair health, quality matters! Not all supplements are created equal, so it’s important to look for ones that are high quality, third-party tested, and free from unnecessary fillers. If you’re looking for NSF-certified options that are tested for purity and potency, you can check out Ovafit, my PCOS supplement line!

All of the vitamins mentioned above are included in the Metabolism Plus bundle, and Inositol Complete 40:1 is a great way to get your daily dose of inositol. I also love incorporating collagen into my routine—it’s a staple in my smoothies and drinks on The Cysterhood app! If you’re looking for a brand recommendation, Primal Kitchen is my go-to.

Metabolism Plus supplements

Drink herbal tea. 

Herbal tea has been used as natural medicine for thousands of years, but modern research claims that certain herbs can actually help with hormone dysregulation! There are a lot of herbal teas that have been shown to help balance androgen levels, so to get all the benefits of each herb, I recommend a blend of multiple beneficial herbal teas. 

The Testosterone Relief Tea from Ovafit is a great choice! Spearmint, lemon balm, orange peel, chamomile, rosehip, peppermint, cinnamon, nettle, lavender, and calendula tea are all included and are sure to help improve your androgen balance and hair health! I recommend drinking this 2x a day.

two glasses of Testosterone Relief tea

Try an anti-inflammatory gluten- and dairy-free diet. 

What we eat has a HUGE impact on our hormones, including testosterone! If what you eat worsens chronic inflammation and insulin resistance, you’ll probably see your androgen levels rise and your PCOS hair loss worsen. This is why I recommend limiting and being mindful of inflammatory foods like processed food, sugar, refined carbs, gluten, and dairy. 

However, diet isn’t all about what NOT to eat. What you do eat makes just as big of an impact. To balance hormones, including androgens, prioritize a balanced diet with foods high in inositol (yes, one of those supplements we talked about earlier!) Foods high in inositol include beans, oats (I LOVE oats for PCOS!), cabbage, citrus fruits and melons, and nuts! Omega-3 fatty acids have also been shown to be beneficial for hormone balance, so try adding salmon, chia seeds, and walnuts into your diet, too! 

If this all feels a little overwhelming, I get it! But, you don’t have to give up your favorite foods or delicious meals to reverse PCOS hair loss and other symptoms. Simply find substitutes for the ingredients that trigger your symptoms, and ta-da! You get a PCOS-friendly version of meals you already love. Download The Cysterhood app for all of my PCOS-friendly recipes and meal plans that will promote healing and satisfy the foodie in you! 

List of ways to reverse PCOS hair loss naturally

Do regular slow-weighted, low-impact exercises. 

We all know exercise is great for overall health, but did you know it’s also a game-changer for hormone balance? The right type of workout can improve insulin sensitivity, support metabolic health, and even help lower testosterone levels—leading to healthier hair and fewer PCOS symptoms overall! But here’s the key: how you work out matters.

I remember when I first started my healing journey, I was kickboxing multiple times a week—and instead of feeling better, I was gaining weight and noticing more hair shedding. Can you believe it?! That’s because high-intensity workouts flood your body with adrenaline and cortisol—AKA stress hormones. For women with PCOS, who often already have elevated cortisol levels, this extra stress can spike androgen levels and worsen insulin resistance. And since high androgens are one of the main culprits behind PCOS-related hair loss, overdoing intense workouts can actually make it worse.

So, to workout effectively for PCOS, you need low-impact exercises (think weight lifting, pilates, yoga, walking, etc.) that work out the whole body while keeping your heart rate down. I find that slow-weighted exercises are the most effective, and I’ve included a ton of workout routines on The Cysterhood app to help you establish a routine! 

But, if you need help getting started, I offer a 4-week meal and workout plan designed to kickstart your journey and help you see motivating results more quickly. Listen to this episode of my podcast to get a feel for what’s included in the course! 

Tallene doing a slow-weighted lunge in workout gear and weights while Sirak points to her ankle to show proper exercise form.

Practice better stress management techniques. 

We just talked about how stress can trigger a chain reaction in your body that raises androgen levels. And it’s no secret—stress can make your hair fall out! Usually, that’s just a figure of speech, but with PCOS, it’s totally literal. Stress not only increases testosterone, but it can also worsen inflammation, which may cause your immune system to attack healthy hair follicles.

That’s why managing stress is key to improving hair health—and the best part? It helps with other PCOS symptoms too! Try incorporating stress-relief techniques like meditation, deep breathing, spending time in nature, or engaging in hobbies that bring you joy. Cutting back on caffeine can also help lower cortisol levels and support overall hormone balance!

If managing stress is really difficult for you, Listen to this episode of A Cyster and Her Mister on PCOS and mental health. We’re here to help you find a routine that works for you.

Improve your sleep hygiene. 

When it comes to hair health, restful sleep plays a vital role in repairing and regenerating cells and hair follicles. This is true for everybody, but it’s crucial for Cysters experiencing hair loss. When you aren’t sleeping throughout the night (or not sleeping well), then this process is disrupted and even slows down.  

This is actually a problem for hormone balance in general! When you don’t sleep well at night, your body can’t execute the necessary processes to produce, regulate, and metabolize hormones. So, crappy sleep can leave you with elevated cortisol and androgen levels over time. That means improving your sleeping habits is essential! 

I know, easier said than done. But, don’t worry—there are plenty of ways to improve your sleep hygiene and sleep better with PCOS! Things like dimming the lights, drinking a warm cup of tea, taking melatonin, getting some sun earlier in the day, and turning screens off early are just a few key ways to promote better sleep hygiene. 

With the right steps and routines, you can reverse PCOS hair loss naturally! 

If I could go back in time to the girl I was when I dated that guy who made that comment about a woman’s relationship to her hair, I’d hug her and remind her that hair loss doesn’t define who she is. Fortunately, the woman I am today knows this and I’m determined to make sure every other Cyster feels confident and supported in their hair growth journey.

If you’re experiencing hair loss with your PCOS and you’re looking for options other than medical hair treatments, I hope this post helped remind you that you aren’t alone, and that there are plenty of ways to reverse hair loss naturally.

Start managing all your PCOS symptoms naturally using these tips and other lifestyle changes you’ll find on the PCOS Weight Loss blog and the A Cyster and Her Mister podcast! It’s time to take charge and reverse ALL your PCOS symptoms, hair loss included!

How PCOS Affects Egg Freezing: What Every Future Mom Needs to Know

Posted on by Tallene

It’s no secret that women with polycystic ovary syndrome (PCOS) often struggle to become pregnant. In fact, up to 80% of women with PCOS will experience infertility due to high levels of androgens and other hormonal dysregulation. On top of that, there’s often pressure to conceive before 35 for the best chances of a healthy pregnancy, making it seem like time isn’t on our side. But here’s the good news: there are ways to support your body and improve fertility naturally, giving you more options and flexibility on your journey.

Modern medicine has provided lots of new options for women needing fertility support. One of those options is egg freezing! If you’ve ever been curious about the process, you’re in the right place. Today, we’re diving into how PCOS can impact fertility treatments and what you can do to prepare your body for egg retrieval and freezing. Let’s break it all down together!

How PCOS Affects Egg Freezing

How PCOS Affects Egg Freezing: What Every Future Mom Needs to Know

Egg freezing is a process where healthy eggs are retrieved, frozen, and safely stored for future use—giving women the option to pause the fertility clock. But what about Cysters? Is egg freezing the right choice if you have PCOS?

Here’s what you should know:

How Does Egg Freezing Work?

Egg freezing is a complex process! However, it can be a great way to preserve your opportunities of becoming pregnant, even if you aren’t planning to at this time. Before deciding if egg freezing is the right choice for you, it’s important to fully understand the process. After all, being informed is the first step in making the best decision for your fertility journey!

Here’s how egg freezing works: 

step by step process of egg freezing
Step-by-Step Process of Egg Freezing
  • Step 1: Consultation – Your first step is meeting with a fertility specialist or reproductive endocrinologist for a deep dive into your fertility journey. This is your chance to ask questions, discuss your medical history and goals, and get a clear understanding of the egg freezing process.
  • Step 2: Baseline Testing – To understand your full reproductive picture, you’ll get labs and ultrasounds done to check in on your hormonal balances, ovarian reserve, and overall reproductive health. 
  • Step 3: Hormone Injections – The doctors will stimulate your ovaries to produce multiple eggs via hormone injections. This usually takes a couple of weeks. 
  • Step 4: Monitoring – Doctors will now monitor the growth and development of the eggs via blood tests and ultrasounds. 
  • Step 5: Receive Trigger Shot – Once the egg is the right size, you’ll get a shot of human chorionic gonadotropin (hCG) that’s often called a “trigger shot.” This preps the eggs for retrieval. 
  • Step 6: Egg Retrieval Procedure – 36 hours after the trigger shot, you’ll undergo a minor surgical procedure to retrieve the eggs. Doctors use a thin needle to collect the eggs. 
  • Step 7: Recovery – The procedure itself takes about 30 minutes, and most women can head home the same day. Some mild discomfort and light bleeding are normal, but recovery is usually quick!
  • Step 8: Assessment of Eggs – The doctor will assess the eggs to determine their maturity and quality. 
  • Step 9: Vitrification (AKA Freezing) – The high-quality eggs are rapidly frozen using a process called vitrification, which helps preserve their viability by preventing ice crystal formation.
  • Step 10: Storage – The frozen eggs are carefully stored in liquid nitrogen at extremely low temperatures to maintain their quality and viability for future use.
  • Step 11: Thawing and Assessment – When you’re ready to use your eggs, doctors thaw the ones you want and re-assess for quality. 
  • Step 12: In Vitro Fertilization – Eggs are then fertilized and developed into embryos via in-vitro fertilization. 
  • Step 13: Embryo Transfer – Once the embryos are ready, they are transferred to your (or your surrogate’s) uterus!

Can Women With PCOS Freeze Their Eggs?

YES! Freezing eggs can be a really good option for women with polycystic ovarian syndrome (PCOS)! First of all, Cysters often produce a higher number of eggs, making the chances of successful egg retrieval actually higher with PCOS. But, more than that, egg freezing can give you control over your fertility. No matter the circumstance, freezing your eggs can give you flexibility in the timing of your pregnancy.

Hormonal dysregulation, inflammation, and insulin resistance (the three core issues leading to a bulk of PCOS symptoms) can make conceiving, staying pregnant, and having a healthy pregnancy challenging. Women with PCOS often experience irregular menstrual cycles, anovulation, reduced egg quality, ovarian cysts, high blood pressure, difficulty managing blood sugar, and low progesterone levels, which are all less than ideal for pregnancy.

The good news is, there are natural ways to improve these root issues and symptoms to have a successful pregnancy with PCOS. However, if you’re still working on healing your body to boost your fertility, egg freezing is an option to increase your reproductive age window.

Curious about when you should get pregnant with PCOS? Here’s the ideal age for getting pregnant with PCOS. 

how to prepare for egg freezing when you have pcos

How To Prepare For Egg Freezing When You Have PCOS

Start taking steps to improve your symptoms and heal your body. 

First of all, if you’ve decided to start the egg retrieval process, congratulations! A great way to begin your journey is by taking steps to improve your reproductive health and heal your body. Because once you are ready to get pregnant, you’ll want your body to be in optimal health. Regulated hormones, increased insulin sensitivity, and reduced inflammation will help increase your chances of sustaining a healthy pregnancy! 

Here are some lifestyle changes that can help you reverse your symptoms and get control over your PCOS:

– Change your diet:

A balanced diet can make all the difference when getting to the root issues of your PCOS symptoms. For PCOS I recommend you trying a gluten- and dairy-free anti-inflammatory diet for 30 days to see if this makes an impact on your symptoms and reducing inflammation. You can find recipes and meal plans on The Cysterhood app. To boost your fertility, here is a list of foods that I recommend!

– Exercise regularly:

Slow-weighted or meditative workouts can be a great tool for improving PCOS symptoms and reproductive health. You can also find PCOS-friendly workout routines on the app! Unlike high-intensity exercise, which can spike cortisol and disrupt hormones, strength training at a controlled pace helps regulate insulin, reduce inflammation, and improve blood flow to the ovaries. It also supports a healthy metabolism and minimizes stress on the body, creating an optimal environment for hormone regulation and reproductive health.

– Take fertility-boosting supplements:

Even with a strategic diet, it’s hard to get all the right vitamins and minerals to help your body thrive. To boost the effectiveness of all your fertility and healing efforts, I recommend high-quality, NSF-certified prenatal supplements like Purely Prenatal, which provides a pre-conception multivitamin for PCOS and coenzyme Q10 for egg quality.

– Get more sleep:

Sleep is essential for supporting a healthy metabolism, immune health, and adrenal system. Take steps to improve your sleep hygiene to get high-quality rest. 

– Stay hydrated:

Drinking plenty of water can help improve hormone regulation, uterine health, and plenty of other PCOS and fertility symptoms!  

Tallene and Sirak sitting across each other talking at the table with plates with food in their hands

Learn about the whole process of egg freezing. 

Learning about the process and hearing real stories from women who’ve been through it can help you feel more prepared, both physically and emotionally. No matter where you are in your fertility journey, you deserve to feel informed, supported, and empowered every step of the way.

Meet with a fertility specialist. 

I recommend seeing a fertility specialist for your next step! You’ll discuss things like your medical history, your PCOS symptoms, your long-term pregnancy plans, and more. The right specialist should really listen to you, answer all your questions, and make you feel hopeful about your journey! 

Get labs done to establish a baseline and evaluate your ovarian reserve. 

In order to establish a baseline and get a sense of your current health, your fertility specialist will have you undergo some testing. Blood tests will give you and your doctor vital information on your hormone levels while an ultrasound will assess your ovarian reserve. They may also do an X-ray to check the inside of your uterus and fallopian tubes for any problem areas. Here, you’ll find out what’s possible in your reproductive future!  

Make a plan to financially cover the egg-freezing process. 

It’s important to be aware that fertility treatments can be a big financial investment. Before diving in, it helps to have a game plan for covering costs so you can move forward with confidence. Check in on your employer benefits, explore your savings, and set a budget that aligns with your goals. Your specialist can walk you through the full breakdown, but expect costs to range from $10,000 to $15,000, plus an annual storage fee of $500 to $1,200 for your frozen eggs. Planning ahead can ease some of the stress, so you can focus on what truly matters—your fertility journey.

Start tracking your cycle the best you can. 

To map the best times to do your egg retrieval process, start tracking your cycle. I know this can be difficult for some of us who are still trying to work with our PCOS to get our period cycles regular. However, as you make those lifestyle changes to heal your symptoms, your period is likely to become more regular. For more guidance, here’s how to track ovulation with irregular periods. 

Prepare for hormone stimulation.

This next stage involves taking injections to encourage your ovaries to produce multiple eggs. To support your body through the process, now’s the time to double down on those key lifestyle shifts we talked about. Prioritize nourishing foods, stress reduction, and plenty of rest. It’s also a good idea to skip alcohol and follow any personalized recommendations from your doctor or fertility specialist. The more you support your body now, the better you’ll feel throughout your journey!

Monitor your side effects and report any concerning symptoms to your doctors. 

If at any time in the process, you experience concerning symptoms, make sure you communicate that to your fertility specialist. It’s important that you stay in the best health possible, so any negative side effects need to be quickly addressed to keep you on track. 

Additionally, it’s important you know that as a Cyster you’re at a higher risk of Ovarian Hyperstimulation Syndrome (OHSS), especially if you have high AMH levels or a large ovarian reserve. Essentially, this complication happens when your ovaries respond too strongly to the process, causing ovarian swelling, fluid leakage, abdominal pressure, weight gain, and hormonal imbalances.

In extreme cases, it can also affect kidney functioning and cardiovascular health.This is why it’s so important for us Cysters to find a healthcare provider who truly listens and understands the full picture of your PCOS journey. The right doctor will take all your symptoms into account and work with you to create a plan that supports your health and well-being. So if you needed a sign to seek another doctor…this is it!

Ensure you have a plan for post-op support. 

Egg retrieval is a minor surgery, but it’s still a good idea to have someone to help you around the house for at least 24 hours post-op. You’ll be told to get rest and avoid any strenuous activity plus, you’ll be recovering from anesthesia, and it’s always a good idea to have someone monitor you after that. The process can also be an emotional process, so don’t hesitate to ask your loved ones to be there for you during this time. 

Tallene and Sirak sitting next to their counter facing each other with plates of food
Egg freezing is an option available for women with PCOS!

Egg freezing can offer peace of mind when it comes to your fertility. PCOS can be overwhelming, and the added stress of conceiving “right now” doesn’t help your reproductive health and overall PCOS journey. So, if you need more time before you’re ready physically, emotionally, or mentally to have a baby, egg freezing is a great option for women with PCOS!

For more on managing your PCOS and boosting fertility, check out the PCOS Weight Loss blog and the A Cyster and Her Mister podcast! We discuss everything from losing weight with PCOS to navigating birth control, all to help you through this whole process. We can do this together!

Can I Take Inositol If I Don’t Have PCOS?

Posted on by Tallene

If you’ve been following my blog or podcast for a while, you know that Inositol is one of my favorite supplements for PCOS! It’s a natural supplement made out of Vitamin B that’s actually been shown to be more beneficial than common PCOS prescriptions for reducing and managing symptoms. AND, when taken correctly, it is possible to have the same benefits without the side effects of prescription medicine. Pretty incredible, right?

Inositol can help ease and reverse the symptoms of polycystic ovary syndrome (PCOS) like, menstrual irregularity, infertility, weight gain, mood problems, fatigue, acne, hair loss, and more! With so many benefits of Inositol for women with PCOS . . . women without PCOS are wondering if they could benefit, too. After all, many women can experience these symptoms, yet still wait forever to get a proper diagnosis! 

So, in this post, I’m going to answer the question: Can I take Inositol if I don’t have PCOS? That way, you know if it’s the right call for you or someone you know! 

Note: PCOS recently received a name update and is now called polyendocrine metabolic ovarian syndrome (PMOS). The new name does a much better job of reflecting how complex the condition really is and the many systems it affects throughout the body. I’ve hoped for a change like this for years, so I’m excited to finally start making the transition. You’ll see me use both PMOS and PCOS throughout this article as we all get used to the new terminology.

Can I take Inositol if I don't have PCOS?

Can I Take Inositol If I Don’t Have PCOS?

Natural supplements like Inositol are available over the counter . . . and the benefits your friends and family with PCOS experience when they start taking Inositol speak for themselves! However, just because it’s accessible, natural, and beneficial for women with PCOS, doesn’t necessarily mean it’s right for everyone, so let’s get into the details about Inositol and its uses: 

What Is Inositol?

Inositol is a supplement that’s formulated with a combination of myo-Inositol and d-chiro-inositol in a 40:1 ratio. These are two different forms of inositol that are in the B vitamin family. Inositol is naturally produced by the body and it also comes from various foods! Some foods high in inositol are fruits, grains, beans and legumes, nuts and seeds, vegetables, and liver! However, women with PCOS tend to have inositol deficiencies and it’s hard to get the right amount of Inositol naturally, so the addition of a supplement can be really helpful! 

How Does Inositol Work?

Our bodies need the right amount of vitamins and minerals to function at their best, right? Inositol is no different! We need the right ratio and amounts of inositol to allow our body to go about all its daily processes optimally. So, research shows that myo-inositol and d-chiro-inositol can help by restoring the natural balance of inositol, Inositol can improve insulin sensitivity and hormone dysregulation to relieve lots of symptoms whether you’re experiencing these symptoms due to PCOS or something else. 

Here are the key potential benefits:

Benefits of Inositol for Women Without PCOS

  • Improves menstrual regularity 
  • Enhances ovulation
  • Improves egg quality
  • Reduces cravings
  • Supports healthy weight loss
  • Boosts mood and reduces stress
  • Betters skin health 
  • Supports health health
  • Boosts energy levels
  • Eases digestive troubles 
  • Helps with mental focus
  • Supports bone density and joint health
  • Improves immune function 

Can You Take Inositol If You Don’t Have PCOS?

Yes, you can take Inositol even if you don’t have PCOS! There are a lot of people who can benefit from improving insulin sensitivity and restoring hormone dysregulation. There are a lot of women who struggle with these root issues even if they don’t have polycystic ovarian syndrome (PCOS.) Inositol is also a natural supplement that can be accessed without a prescription and often has zero side effects when it is taken correctly! This makes it a great solution for many women experiencing symptoms caused by insulin resistance or hormone imbalance. 

(Though, there can be side effects of taking Inositol for some women, so make sure you educate yourself on those before jumping in!) 

a list of reasons to consider taking Inositol

Types of Women Who Can Benefit from Inositol

All women could likely benefit from Inositol, but there’s definitely a population of women who can benefit more than others. You should consider Inositol if you . . .

  • Have PCOS
  • Are trying to conceive 
  • Have irregular periods
  • Have insulin resistance or type 2 diabetes
  • Experience mood disorders 
  • Have metabolic syndrome
  • Have known hormonal imbalances 
  • Are trying to lose weight without success
  • Are in perimenopause 
  • Have skin and hair issues 

Does Inositol Help Regulate Periods?

Yes, it can. While most research has focused on women with PMOS, some evidence suggests inositol may also support menstrual regularity in women without the condition, too! Inositol works by improving insulin sensitivity and supporting signaling pathways that influence key reproductive hormones like estrogen and progesterone. Because stable insulin levels and balanced hormones are important for consistent ovulation, these effects may help regulate menstrual cycles over time. 

Inositol for Hormonal Balance in Women Without PMOS?

For your body to function at its best, more than 50 hormones need to work together in harmony. Because hormones constantly communicate with one another, an imbalance in one can affect many others throughout the body. Inositol supports insulin signaling and participates in important cellular communication pathways that influence several hormones involved in metabolism and reproductive health. Together, these effects may help support a healthier hormonal environment.

Inositol may help:

  • Regulates insulin signaling: Helps your body use glucose more efficiently
  • Lowers elevated testosterone and androstenedione levels: Helps maintain normal androgen balance
  • Normalizes luteinizing hormone (LH) levels: Promotes healthy ovulatory function
  • Supports healthy estrogen production: Helps maintain reproductive hormone balance
  • Increases progesterone production: Promotes regular ovulation, which naturally increases progesterone

Inositol Benefits for Women Without PMOS

Supports Healthy Blood Sugar Regulation

Inositol plays an important role in insulin signaling, helping your body use glucose more efficiently. This may support healthy blood sugar levels and steady energy throughout the day.

Promotes Hormonal Balance

Because inositol takes part in important cellular signaling pathways, it may help support a healthy balance of reproductive hormones. Balanced hormones are important for everything from mood to reproductive health.

Supports Regular Menstrual Cycles

Healthy insulin signaling and hormone balance create a better environment for consistent ovulation and menstrual cycles. This may help regulate your periods, even if you don’t have PMOS. 

Supports Fertility and Egg Quality

Inositol plays a role in ovarian function, follicle development, and egg maturation. This can help improve egg quality and reproductive function for women trying to conceive naturally or through IUI/IVF. 

May Reduce the Risk of Gestational Diabetes

Some studies suggest that taking inositol during pregnancy may help lower the risk of developing gestational diabetes, especially in women at higher risk. However, you should always speak with your healthcare provider before starting any supplement during pregnancy.

Supports Metabolic Health

Healthy insulin signaling doesn’t just affect blood sugar. It also plays a role in maintaining healthy cholesterol, blood pressure, triglycerides, and overall metabolic function. This means inositol isn’t just a potentially smart choice for reproductive and metabolic health, but overall wellness long-term! 

Inositol Side Effects

Most people tolerate inositol really well without any side effects. However, there are some potential ones you should know about! If you experience any of these, stop taking inositol and call your doctor for further guidance. 

Digestive Upset

The most common side effects of inositol are mild digestive symptoms, especially when you first start taking it. Some people experience nausea, stomach discomfort, bloating, gas, or diarrhea. Starting with a lower dose and gradually increasing it can help minimize these effects.

Headaches

Some people report mild headaches when they first begin taking inositol. These are typically temporary and may improve as your body adjusts to the supplement.

Dizziness

Although uncommon, some people experience mild dizziness while taking inositol. This may be more likely when taking higher doses or if your blood sugar drops lower than usual.

Fatigue

A small number of people report feeling more tired than usual when starting inositol. If this happens, it often improves after a short adjustment period.

Allergic Reactions (Rare)

Allergic reactions to inositol are rare, but they are possible. Stop taking the supplement and seek medical attention immediately if you experience symptoms such as swelling, difficulty breathing, or a severe rash.

Medication Interactions

Inositol is generally considered safe, but it can interact with certain medications or medical conditions. If you’re pregnant, breastfeeding, have diabetes, or take prescription medications, talk with your healthcare provider before adding inositol to your routine.

What To Consider When Taking Inositol Without PCOS

Consider your goals for adding Inositol to your routine. 

When adding a new supplement to your routine, you never want to just drive head first into buying and taking it. First of all, vitamins can be expensive. You don’t want to spend the money and time if you’re not going to get anything out of it. 

So, before you start anything, map out your goals! Review what the benefits of Inositol are and pinpoint which ones you’d like to conquer. Of course, also consider whether the symptoms you deal with are due to hormonal imbalance and/or insulin resistance. If they are (or you think they are), Inositol may be a good choice for you! 

Ovasitol supplement
Discuss your other medications and preexisting conditions with your doctor. 

Inositol is like an insulin sensitizer. This is mostly good, right? If your symptoms are because of high blood sugar levels, having something to help you produce and metabolize insulin can be super helpful at easing your symptoms. However, having insulin that’s too low can be just as dangerous as having it too high!

If you’re on other prescription insulin sensitizers like Metformin, Actos, Avandia, or something similar, Inositol could actually drop your insulin levels too low. When these levels are low, it can trigger mild symptoms like shakiness, sweating, headaches, increased hunger, dizziness, and fatigue, as well as more serious symptoms like nausea, blurred vision, seizures, and fainting. So, talk with your doctor about other medications you’re on!

Additionally, talk about pre-existing conditions. Side effects with Inositol are rare, but they are possible, especially if you have some underlying health issues. Your doctor may advise you to avoid Inositol if you have liver or digestive problems. You may still be able to take the supplement, but never do it without the approval of your doctor, of course. 

Follow the dosage and timing instructions. 

You may have a set time you currently take all your supplements, however, some supplements require certain timing! If the bottle says to take something with food or at a specific time of day, definitely follow those instructions. Also, follow the dosage suggestion. This will help ensure that your supplement is actually effective and there’s minimal chances of side effects. 

If you decide on Ovafit’s Inositol Complete 40:1, for example, the directions state to take one serving twice a day (one with breakfast and one with dinner) with a hot or cold non-carbonated beverage. All those instructions are essential to reap all the benefits of your new supplement! 

what to consider when taking inositol without pmos
Monitor your body’s response to the supplement. 

Next, it’s time to stay consistent and monitor your body’s response. Of course, you want to make sure you’re not experiencing any negative side effects like diarrhea, nausea, headaches, stomachaches, skin irritation, or loss of appetite. If you experience any of these symptoms or worse side effects, definitely stop taking the supplement right away and talk to your doctor! 

Assuming you don’t have any side effects, keep measuring the improvements in your symptoms to see how Inositol is helping you reach your goals! Listen to your body and see any differences in the intensity of your cravings, mood changes, or even period schedule. It generally takes 3-6 months of consistently taking Inositol (or any supplement) to see results, which is why Inositol comes in a 3-month supply. Keep a journal or keep notes on an app to map how your symptoms are improving. 

Make sure you’re taking a high-quality supplement. 

The supplement industry is not well-regulated, so there’s a lot out there that don’t even match what their label says and likely won’t get you the result you’re looking for. Make sure you take a supplement that’s third-party tested and uses the best ingredients possible, just like Inositol Complete 40:1!

It’s curated using NSF-certified ingredients and advanced formulation techniques to be super effective and safe. It’s also a higher dosage than many other versions you’ll find in the market. 2,000 mg of myo-inositol and 50 mg of d-chiro-inositol is the perfect ratio for PCOS, and it is likely what your body needs to support your metabolism and endocrine system! Oh, and you can set it to automatically ship to you when you need it. Does it get better than that? 

Ovasitol for women without PCOS
Inositol can even ease the symptoms and struggles of women without PCOS. 

There are SO many obvious benefits of taking Inositol for PCOS . . . but there are also benefits for women without PCOS, too! Many women experience high blood sugar or hormonal dysregulation even without PCOS and Inositol can help a ton of the symptoms that come from that! Talk with your doctor and start taking Inositol ASAP to finally relieve some of those chronic issues. We all deserve to live our lives symptom-free. 

Want more info on supplements? I have a lot more on the Ovafit blog and on the A Cyster and Her Mister podcast! Here are some highlights: 

The Connection Between PCOS And Dark Skin Patches

Posted on by Tallene

Polycystic ovary syndrome (PCOS) is a common hormonal condition that people often associate with irregular menstrual cycles, infertility, excessive hair growth, polycystic ovaries, and weight gain. However, the list of PCOS symptoms is LONG due to the fact that hormonal dysregulation can domino throughout the body, wreaking havoc on multiple body functions. Some unusual, but not uncommon, symptoms of PCOS are hair loss, sleeping problems, brain fog, and skin darkening.  

Yes, Cysters, those dark patches of skin may be due to your PCOS! We often aren’t taught about this connection when we are diagnosed, so we may not be sure how to improve hyperpigmentation and restore skin health. But, that’s what I’m here for! Today, I’m going to explain how polycystic ovarian syndrome (PCOS) can cause skin darkening and what you can do about it.

the connection between pcos and dark skin patches

The Connection Between PCOS And Dark Skin Patches 

So yes, there is a link between PCOS and darkening skin. Remember, the skin is actually an organ, meaning internal root issues can damage all organs, including the skin. But, that also means improving your condition can naturally restore your skin’s tone and texture.  

how does pcos cause dark skin patches

How Does PCOS Cause Dark Skin Patches?

Up to 80% of women with PCOS also have insulin resistance. This is where your body doesn’t effectively process glucose. So, instead of converting sugar to energy, it’s absorbed into the bloodstream and stored as fat. Not only does this contribute to high blood sugar levels and weight gain, but it can even contribute to changes in sex hormone levels like testosterone. 

Insulin resistance has been shown to trigger a condition called PCOS skin or acanthosis nigricans, which is where dark, velvety patches form on the skin. They’re often in folds and creases on the body. (You may have also heard of PCOS dark inner thighs.) This happens because the excess insulin binds to skin cells and stimulates the rapid multiplication of skin cells . . . thus triggering skin darkening and even skin tags. 

Plus, those high androgen levels from insulin resistance and other hormonal dysregulation, can prompt acne. This hormonal acne can be tricky to fix if you’re unsure of the root cause. But, now that you know it comes from the root issues of PCOS, you can start naturally healing your body, including your beautiful skin! 

Yes, many women are prescribed birth control pills to improve acne and other skin conditions, but this doesn’t get to the root problem and often causes as many side effects as it masks the symptom! So, I instead recommend these natural ways of not only managing your condition but actually reversing your symptoms! 

How To Get Rid Of Dark Patches Of Skin Due To PCOS

Try a gluten- and dairy-free anti-inflammatory diet. 

PCOS treatment planning should always start with diet! Both the insulin resistance and hormonal imbalance can be improved naturally with intentional eating habits. I recommend you try going gluten- and dairy-free and opt for anti-inflammatory whole foods for 30 days to see how you feel and how your symptoms respond. Reducing sugar, caffeine, alcohol, and processed foods can also be super helpful for increasing your insulin sensitivity, regulating your hormones, and reversing your symptoms! 

Don’t worry about this diet being restrictive either! You can still eat things like pizza, desserts, and plenty of your favorite snacks and meals when you find PCOS-friendly alternatives for the ingredients that typically trigger your symptoms. Find PCOS-friendly meal plans and recipes on The Cysterhood app. 

PCOS diet

Do regular slow-weighted exercises. 

When you download The Cysterhood app, you’ll probably notice our full body workout videos, too! Exercise is one of THE best ways to reduce insulin resistance and improve hormone dysregulation naturally. However, not all exercises will get you there. I recommend slow-weighted, low impact workouts that will work out your whole body but won’t spike your already chronically high cortisol and adrenaline levels, which could actually worsen hormone balance and insulin sensitivity. Be sure to take breaks in between your different exercises (at least 1 minute) so that you also five time for your cortisol levels to go down. You can find all the best exercises for PCOS on the app! 

PCOS exercises

Drink plenty of water. 

For our skin to be healthy, we need to drink plenty of water. This goes for anyone! However, this is especially important for women with PCOS, because water helps transport hormones through the body, helping to keep your endocrine system working at its best. So, for the hormonal side of skin darkening, hydration is key! 

Wear sunscreen and protect your skin. 

Being outside is great for your sleep hygiene, mental health, and overall well-being. Getting sunlight is great for vitamin D (which we Cysters are often deficient in), but overexposure can be damaging to our skin. Damaging UV rays trigger melanin production which, like insulin resistance, can worsen skin darkening! So, always wear sunscreen (yes, even in winter or when you can’t visibly see the sun) to protect yourself and reach your skincare goals. 

Woman with a towel wrapped around her head, wearing sunglasses, and drinking a glass of tea facing the sunlight

Review and update your skincare routine. 

A consistent skincare routine with clean ingredients is also a helpful way to manage skin darkening and acne from PCOS. Here is a routine you can try: glycolic or hyaluronic acid cleanser, toner, serum, moisturizer, and sunscreen. I also recommend gently exfoliating once a week, because it’ll help remove dead skin cells, encourage cell turnover, and brighten darkened skin. You can hear more on this in the episode of A Cyster and Her Mister all about PCOS skincare!   

how to get rid of dark patches of skin due to pcos

Practice stress management.  

Stress is terrible for your body. Not only does it make you feel anxious, but an increase in stress means an increase in cortisol levels, which triggers other hormonal dysregulation and worsens insulin resistance. This can worsen skin darkening and acne, so find what your go-to routine is to reduce stress. Meditating, box breathing, getting out in nature, embracing your hobbies, putting away your screens . . . whatever you need to do to feel well! Stress management is essential for healing many symptoms of PCOS! 

Take the right vitamins and supplements.

PCOS supplements that focus on insulin resistance and hormone dysregulation can also be super helpful for improving dark skin patches! Vitamin C, vitamin E, vitamin D, zinc, chromium, omega-3, and Inositol can all work wonders for your skin and other PCOS symptoms. You can find all of these in the high-quality, PCOS-friendly supplement line Ovafit! 

aerial shot of metabolism plus supplement bottles and a glass of water with ovasitol

Improve your sleep routine to get better sleep. 

Good quality sleep helps your body a TON with hormone balance and insulin sensitivity. When you don’t sleep well, important cycles and processes don’t happen like they’re supposed to, leading to hormonal dysregulation, insulin resistance, inflammation, and more, of course. Because of this, creating a wind-down routine that can help you get better sleep can be great for your skin and overall PCOS health

tallene and sirak in bed yawning
Insulin resistance from PCOS can lead to skin darkening, but it can be reversed!

All the symptoms of PCOS can be overwhelming, and symptoms that impact your appearance can be particularly difficult to deal with both mentally and physically. 

Just remember that you are BEAUTIFUL and you can reverse your PCOS symptoms, including skin darkening with some intentional lifestyle changes. Just take it one step at a time, keep learning, trying what works for you, join The Cysterhood community, and believe that there’s life beyond PCOS! Trust the process and we can thrive with PCOS together! 

Does PCOS Cause Vaginal Dryness?

Posted on by Tallene

When you find out you have polycystic ovary syndrome (PCOS), a lot of questionable symptoms suddenly make sense. Since it’s a hormonal disorder that impacts the whole body, PCOS often explains the cause of many of your chronic issues! There are obvious PCOS symptoms including irregular periods, weight gain, infertility, facial and body hair growth, and acne. However, your diagnosis may have you wondering if other problems you’ve been having could be linked to polycystic ovarian syndrome (PCOS), too.

As I mentioned . . . because PCOS leads to hormonal imbalance, inflammation, and insulin resistance, it can cause side effects all over the body. One of the more unusual (but not uncommon) symptoms of PCOS a Cyster like you may encounter is vaginal dryness! 

Today, I’m going to explain what vaginal dryness is, how PCOS causes it, and what you can do about it. Here’s what you need to know:

does pcos cause vaginal dryness

Does PCOS Cause Vaginal Dryness?

Often women with PCOS have imbalanced sex hormones, which is why so many of the well-known symptoms have to do with menstruation and fertility. Because of this, PCOS can also cause problems with sexual health like low libido, pain during sex, difficulty reaching orgasm, and vaginal dryness. We’re talking vaginal dryness today! And, for more on PCOS and your sex life, listen to this episode of A Cyster and Her Mister podcast. 

What is Vaginal Dryness?

Vaginal dryness is when the tissues in the vagina become thin, dry, and less elastic because of low estrogen levels. This can affect your sex life because it can make sexual intercourse painful and lower your sexual desire. Still, it can also cause general discomfort, itching, and burning when urinating, exercising, or even just sitting. It’s nothing any woman should have to deal with and it definitely shouldn’t be ignored! 

what does vaginal dryness feel like

What Does Vaginal Dryness Feel Like?

If you’re not positive if you’re experiencing vaginal dryness, look at these common sensations to see if any of them sound familiar: 

  • Your vagina feels dry and there’s a lack of natural lubrication. 
  • You have a persistent or recurring itching sensation in and around the vagina. 
  • Your vagina burns, especially when peeing. 
  • Your vagina feels tight. 
  • Throughout the day you feel pain and discomfort in and around the vagina, especially when sitting, exercising, or during sexual activity. 

Can PCOS Cause Vaginal Dryness?

Yes! It’s not at all uncommon for Cysters to experience vaginal dryness. Estrogen is responsible for maintaining the health and elasticity of vaginal tissues by promoting blood flow and the production of natural lubricants. However, often with PCOS, these female hormones are low.

Beyond low estrogen, high androgens (male sex hormones) also contribute to vaginal dryness! These high male hormone levels counteract the effects of estrogen, further reducing the production of estrogen and natural vaginal lubricants necessary for a healthy vagina. 

How To Treat Vaginal Dryness When You Have PCOS

Cut out estrogen disruptors. 

Estrogen disruptors, AKA endocrine-disrupting chemicals (EDCS) are substances that we consume or come into contact with that can actually mimic estrogen and block its normal functioning in our bodies. So, the estrogen we do have can’t do its job to maintain our sexual and reproductive health. 

The solution? Try to avoid estrogen disruptors! They’re often found in things like plastic bottles, plastic wraps, cosmetics, beauty products, household cleaners, pesticides, flame retardants, and nonstick cookware. To cut them out, opt for glass, stainless steel, and ceramic materials over plastic. And for cleaning supplies, look for natural cleaners without synthetic fragrances. When buying food, look for organic, fresh food without plastic packaging. Try to make small changes every day and you’ll likely see a difference in your symptoms long-term! 

For more on this, listen to the episode of A Cyster and Her Mister called How to Remove PCOS Endocrine Disruptors. 

Take helpful supplements. 

It’s also a good idea to take supplements (once you’ve discussed them with your doctor) that can help raise estrogen, lower testosterone, and promote overall hormone balance. Here are some of the best supplements to do just that:

This might sound like a tall order, but don’t stress by heading straight to the vitamin aisle at the pharmacy! My Ovafit supplement line makes it easy to get everything you need to target PCOS symptoms like vaginal dryness. You can also simply sign up for regular deliveries of Inositol Complete and Metabolism Plus bundle to get all of these beneficial nutrients and more to support hormone balance and PCOS management!

metabolism plus supplements

Reduce stress levels. 

When we’re stressed, it’s not just a mental experience, it’s actually a physiological one! As you experience stress, your body goes into emergency mode and your cortisol levels rise. Cortisol is also known as the stress hormone for this reason. Our body raises these cortisol levels to protect us from the perceived “emergency/survival” situation we’re facing . . . even if we’re just stressing about a job interview or what to cook for dinner. 

As cortisol levels rise, it throws several other hormones off balance. Stress interferes with the production and metabolism of estrogen, lowering your estrogen levels and reducing its functioning. Additionally, stress can hinder the communication between your brain and your endocrine system, causing your androgen levels to rise. So, basically, stress can make all things with PCOS feel worse. 

Focus on lowering stress hormones by doing low-impact exercises, getting out in nature, meditating, practicing self-care, and reducing your mental load. Your mind and body will thank you! 

Drink herbal tea and prioritize certain herbs. 

Herbs have been used for thousands of years to help with a variety of hormonal struggles. But, this is more than ancient medicine. Research also backs up the health benefits of some herbs for many symptoms of women’s health! A good place to start is with my Testosterone Relief Tea, which is an herbal tea blend that combines the health benefits of many herbs to lower testosterone levels! 

herbal tea

Other herbs that can help balance estrogen and testosterone include:

  • Saw palmetto
  • Chinese peony
  • Black cohosh
  • Licorice root
  • CInnamon
  • Chaste tree 
how to treat vaginal dryness when you have pcos

Try an anti-inflammatory, gluten- and dairy-free diet. 

Diet has a huge impact on your hormone levels, so to combat vaginal dryness and other symptoms of low estrogen and high androgens, start making changes in the kitchen. Opting for an anti-inflammatory, gluten- and dairy-free diet can help reduce inflammation and insulin resistance that worsens hormonal imbalances while supporting overall adrenal health. Trying it for 30 days is a great way to see if works well for your body!

You can find PCOS-friendly recipes and meal plans on The Cysterhood app . . . and, I promise, you don’t have to give up your favorite foods! 

PCOS diet

Do slow-weighted, low-impact exercises. 

As I already mentioned, exercise is great for stress relief, but it’s actually great for overall hormone health, too! It can directly improve insulin sensitivity and high androgen levels, which is great for sexual and reproductive health including vaginal dryness. Plus, it can have indirect effects on estrogen by supporting overall hormone health and stress reduction.  

It is important to do the right type of workouts when you have PCOS. I recommend low-impact, slow-weighted workouts to achieve your goals because they help to target the root causes of our hormonal imbalances. You can find tons of PCOS workout videos to follow on the app! 

low-impact exercises

Get better sleep. 

When we sleep, our body does all sorts of things to maintain our health. This is why we feel like crap if we don’t sleep well, right? One of the primary processes our body does while we sleep is to manage the production and metabolism of hormones. So, when we don’t sleep well, we’re more likely to have even more imbalanced hormones, specifically high androgens, high cortisol, and low estrogen. 

I know getting a good night’s sleep can be hard with PCOS, but work on improving your sleep hygiene to get a more restful 8 hours. You’ll likely see big changes in your hormone health and sex life!  

Seek the help of a medical professional. 

If you aren’t seeing improvements in your vaginal dryness or other PCOS symptoms after about 30 days of making these small lifestyle changes, don’t hesitate to bring that up with your doctor to discuss treatment options. 

PCOS can cause vaginal dryness, but a few lifestyle changes can reverse this symptom and others, too! 

Living with PCOS can be difficult. The list of chronic symptoms is LONG and often doctors don’t give us many hopeful options. Though there is no cure for PCOS medically, there is plenty you can do to naturally heal your body and reverse your symptoms. 

You can find out all about how to start thriving with PCOS on the PCOS Weight Loss blog. If you need a good place to start, read this post on How to Lower Testosterone! Let’s take back your life and health, Cyster! 

Are There Inositol Side Effects?: What You Need to Know Before Using It

Posted on by Tallene

There are a number of prescriptions commonly prescribed for polycystic ovary syndrome (PCOS). You’ve probably heard of plenty of them, and you may have even tried some! Medications like birth control pills, clomid, metformin, and spironolactone can all mask some symptoms of PCOS . . . but none of them get to the root issue and all of them have side effects. 

Despite the downsides, many people with PCOS feel like they have to take prescription drugs to increase their quality of life and reduce the risk of long-term complications like type 2 diabetes and heart disease. However, that’s not our only hope! 

A combination of a balanced PCOS diet, slow-weighted exercise, improved sleep, and other lifestyle changes like taking natural nutrition supplements can get to the root of a Cyster’s health condition to actually reverse PCOS and allow you to live symptom-free with PCOS! 

One of the best supplements you can take as a woman with PCOS is Inositol. In fact, research shows it’s MORE effective than metformin and other PCOS medications without the difficult side effects . . . but that brings up the question: are there any side effects of taking inositol?

Let’s get into it:

are there ovasitol side effects

Are There Inositol Side Effects?

Studies have shown Inositol can work wonders on a PCOS body! It gets to the root of the problem by increasing insulin sensitivity, reducing inflammation, and balancing hormones. This means research shows that myo-inositol and d-chiro-inositol can relieve PCOS symptoms like irregular menstrual cycles, weight gain, acne, mood swings, hirsutism, hair loss, fatigue, and infertility while lowering high blood sugar levels, improving ovarian function, and bettering your mood. It’s a powerful natural supplement that has been shown to help women thrive with PCOS long-term! 

What Is Inositol?

Inositol is a dietary supplement that contains a combination of myo-inositol and d-chiro-inositol in a 40:1 ratio, which is designed to support healthy insulin and hormone levels! It’s often used by individuals with polycystic ovary syndrome (PCOS) to help manage symptoms and improve overall reproductive health without the side effects of common PCOS medications.

Benefits of Inositol

  • Improves insulin sensitivity
  • Promotes menstrual regularity
  • Balances cholesterol
  • Supports weight loss goals
  • Boosts mood and energy
  • Reverses hair loss and hirsutism
  • Improves skin health and relieves acne
  • Betters thyroid functioning
  • Increases pregnancy rates, improves fertility, and reduces the risk of pregnancy complications like gestational diabetes

Does Inositol Have Side Effects?

For the most part, Inositol is pretty well tolerated by people who take it! That’s often why I’ll say it’s side effects-free. However, there are some women who don’t tolerate it as well, especially when it is not taken as instructed (for example, with a meal).

Usually these symptoms are still pretty mild compared to the prescriptions, but in rare instances symptoms can be severe. If that happens, call your doctor right away and stop taking Inositol. Again, it’s rare to have symptoms!

side effects of ovasitol

What Are The Side Effects Of Inositol?

Common Side Effects
  • Diarrhea 
  • Nausea
  • Upset Stomach 
  • Headaches
  • Mild Itching or Skin Irritation 
  • Loss of Appetite 
Rare Side Effects 
  • Allergic Reactions 
  • High Blood Sugar 
  • Liver Problems 
  • Muscle Pain or Weakness
  • Chest Pain or Pressure 
  • Dizziness or Fainting 
  • Shortness of Breath 
  • Excessive Sweating 
how to take ovasitol with pcos

How To Take Inositol With PCOS

Get Theralogix Inositol Powder from Ovafit. 

First of all, you need to find great quality supplements that will work with your PCOS body! There are plenty of inositol powder supplements out there that are not in that 40:1 ratio and do not include myo-inositol and d-chiro-inositol, which is what you need as a woman with PCOS!

So, go with one of the only 40:1 inositol supplements that is independently tested and certified by NSF International. On my supplement website, Ovafit, you can get a 90-day supply Inositol Complete 40:1 that’s perfectly formulated for Cysters like you (and me!) P.S. The supply includes 90 single serving packets at a dose of 4,000 mg, because it usually takes 3 months to see serious results. But most women see results better than what they received with prescription medications!

What makes Inositol different than other inositol supplements is that it’s made for women with PCOS. If incorporating inositol into your supplement routine, get the option you know is made for you and your unique body.

hand pouring a packet of ovasitol in a glass of water

Put one scoop or packet into a non-carbonated hot or cold drink. 

There are two options when you buy Inositol: You can grab loose powder or individually portioned packets. Simply put one scoop or one packet in 8 oz. of your favorite non-carbonated hot or cold drink. It’s flavorless, so it shouldn’t impact your experience at all!

Take it twice a day at breakfast and lunch. 

Do this twice a day at breakfast and lunch. You can put the powder in your water, tea, smoothie, latte, or mocktail! On The Cysterhood app, you can find plenty of Inositol-friendly drink recipes like the Peach Mint Tea Cooler, Frozen Coconut Raspberry Mocktail, Lemon & Strawberry Refresher, Gingerbread Latte, Raspberry Rose Smoothie, and more! Download it to find the refreshing drink that’ll make your daily dose of Inositol with something you actually enjoy (minus the ingredients that would have triggered your symptoms)! 

Inositol in foods

Eat foods that are high in inositol too! 

Inositol is found naturally in plenty of foods… it’s just hard to get enough to make a big impact on our PCOS. However, if you’re already taking a supplement, eating additional nutrient-dense options is a great way to further support your body. Here are some foods that are high in inositol to add to your meal plan. 

Stay committed to taking it to see results!

It can take up to 3-6 months to see a change in your PCOS symptoms (that’s why it comes in a 90 day supply). So, staying consistent and committed is key! Work on making it a part of your daily routine and as long as you stay symptom free, keep taking it at least long enough to see results. 

Tallene mixing ovasitol in her glass of water
Inositol is usually side effect free, but there are a few potential side effects to look out for when you don’t take it correctly!

PCOS can be difficult to deal with. Unfortunately, we are often handed prescriptions and told to lose weight. This “treatment” can be really unhelpful and result in negative side effects from medications on top of chronic PCOS symptoms. This is why I encourage my Cysters to try naturally healing their PCOS using diet, exercise, supplements, and a few other lifestyle changes. 

Supplements are one of the best next steps to healing. They’ll give your body support as you make other changes to hopefully get your body back to thriving as it should, without the hormone balance, inflammation, and insulin resistance! You can find more PCOS-friendly supplements for healing on the Ovafit website! And, don’t forget to tune in to A Cyster and Her Mister Podcast and keep up with the weekly insights shared here on the blog! 

How To Track Ovulation With Irregular Periods From PCOS

Posted on by Tallene

One of the first signs of PCOS is irregular periods. Most of us Cysters realize there’s a problem when we’re teenagers and our cycle length is 35 days or longer. Of course, this can be inconvenient, but it’s also a sign that other things might not be right inside your body! The same root issues that are causing your irregular menstrual cycles are likely causing your other chronic PCOS symptoms, too! 

However, when you decide you want to have a baby, irregular periods aren’t just annoying– they’re getting in the way of optimal fertility. This is because ovulation with irregular periods is hard to track and sometimes doesn’t even occur at all. To conceive, you NEED to know when you’re ovulating! 

So, today, I’m going to discuss how exactly ovulation tracking works with irregular periods! If you’re careful about monitoring your menstrual cycle and can identify ovulation, your chances of getting pregnant are much better.

Here’s what you need to do:

How To Track Ovulation With Irregular Periods From PCOS

How To Track Ovulation With Irregular Periods From PCOS

Periods with PCOS are a struggle for many of us Cysters. Many of the root issues of PCOS domino into symptoms impacting your period, fertility, and overall women’s health. Heavy, painful, and irregular (and even non-existent) periods are all super common with PCOS! Understanding the factors impacting your cycles can help you regulate your periods, ovulate consistently, and achieve your health goals! 

what causes irregular periods

What Causes Irregular Periods with PCOS?

  • Elevated Androgens and Other Reproductive Hormones
  • Insulin Resistance 
  • Obesity 
  • Stress
  • Thyroid Problems 
  • Medications 
  • Polycystic Ovaries 

Do Irregular Periods Affect Ovulation? 

Definitely! When your period isn’t regulated, ovulation may happen at irregular intervals (making it hard to predict), or you may not ovulate altogether! Beyond infrequent or absent ovulation, irregular periods can also worsen egg quality, increase insulin resistance, and prompt cysts to grow on the ovaries. All of this makes conceiving and carrying a child difficult for Cysters! 

how to track ovulation with an irregular period

How To Track Ovulation With An Irregular Period

Understand the menstrual cycle. 

Before you can track your ovulation, you need to understand your period. There are four stages of your menstrual cycle: your period, the follicular phase, ovulation, and the luteal phase. If you can keep track of where you are in the cycle, it’ll make predicting ovulation much easier! 

Use period-tracking apps. 

Most women track their periods using an app. If your period is regular, a period-tracking app can give you a really good predictor of where you are in the menstrual cycle. However, women with irregular periods may find these apps less reliable. When your period and ovulation occur at different times every month, the app won’t be able to distinguish patterns and therefore isn’t a very reliable method for tracking on its own.

That being said, our goal as Cysters is to heal our PCOS and regulate those periods through lifestyle changes! Even if you’re at the beginning of your PCOS journey, I recommend you still use an app and log when you get your period starts. This way, you’ll hopefully be able to track patterns and any improvements you’re making in getting your period back on track. Plus, a lot of these apps have technology that adjusts the cycle length and other aspects of its predictions based on the data you input. So, on the first day of your period, log that date and start tracking your cycles each month!

Keep an eye on your cervical mucus. 

During each phase of the menstrual cycle, different things are happening internally. Because of this, our bodies produce different types of discharge (AKA cervical mucus). If you pay attention to the color and texture of the discharge, you can get a good indicator of where you are in the menstrual cycle! Here’s our guide: 

  • Menstruation: Of course, what you’ll experience more than anything during your period is bleeding! However, just before or right after the bleeding, you may have brownish or reddish discharge. 
  • Follicular Phase: Right after your period, your discharge may be white and sticky or slightly damp. Closer to the end of the follicular phase, the cervical mucus will thicken up and turn more creamy in consistency. Expect it to be wet and cloudy. This means you’re getting more fertile! 
  • Ovulation: Your discharge will become the consistency of raw egg whites stretchy and clear. This is when you know you’re ovulating!
  • Luteal Phase: Once that thicker mucus goes away, the mucus will become more dry or sticky. The color will likely be white or yellow. Then, the cycle starts over again! 

Track your basal body temperature (BBT). 

Cervical mucus is a good indicator of where you are in your menstrual cycle, but it can still be difficult for some women to track. Plus, you won’t be able to determine exactly when you ovulate you’ll just know your general fertile window. 

To get a better indicator of when ovulation occurs, track your basal body temperature! Using a special basal thermometer, take your temperature every morning before getting out of bed at exactly the same time. Your temperature will stay pretty consistent until ovulation, where you’ll see a slight drop in temperature. Then just after ovulation you’ll see the temperature rise up to 1 degree higher than normal.  

By tracking when the temperature drops slightly, you can get a pretty accurate read on when you’re ovulating (which is the ideal time to conceive!) Seeing that temperature rise again will show you did, in fact, ovulate, which is also great for tracking purposes.

Test luteinizing hormone (LH) and pregnanediol glucuronide (PdG) regularly. 

You may be asking: “But is there a way to know 100% that I am ovulating?” YES! Ovulation predictor kits (OPKs) use urine sticks (like pregnancy tests) to measure hormones that indicate whether or not ovulation is occurring. 

When your cervical mucus and basal body temperature indicate you may be ovulating or entering that fertile window, it’s time to start testing! An ovulation test will measure the luteinizing hormone (LH) that will rise during the start of your fertile window, peak at ovulation, and then taper off again. How dark the dye is on your test will give you an indication if you’re moving toward ovulation, ovulating, or moving away from ovulation. It’s the best way to know when it’s time to try conceiving! 

That being said, sometimes women with PCOS experience that spike in luteinizing hormone (LH), but due to other hormonal imbalances, still don’t ovulate. The egg doesn’t release and attempts at conceiving won’t be fruitful. So, it’s a good idea for Cysters to also track pregnanediol glucuronide (PdG) after you believe you ovulated. This test will confirm your body not only produced the hormones to ovulate, but an egg was actually released and ovulation did occur. 

There are ovulation predictor kits (OPKs) at all price ranges, but I recommend the Predict & Confirm Kit from Proov that provides tests for LH and PdG. 

Work towards regulating your periods.

At the end of the day, if your periods are irregular, tracking ovulation is hard! Plus, the abnormal menstrual cycles are an indication of other fertility problems and internal issues, including hormonal imbalance, inflammation, and insulin resistance. Luckily, you can reverse all these issues using natural methods like adopting a PCOS-friendly diet, taking the right supplements, and committing to small lifestyle changes. 

The Cysterhood app

For all the best PCOS resources, recipes, and workout routines, download The Cysterhood app and browse the blog for everything you need to know about how to create a life where you thrive even with PCOS! To get you started, begin tracking your period month-to-month and jump into A Cyster and Her Mister Podcast episodes, as well as these blog posts: 

There are lots of ways to successfully track ovulation with irregular periods!

There’s no doubt that one of the most difficult symptoms of PCOS for many Cysters is infertility. When you long for a baby, there’s nothing harder than realizing your body is working against you or doctors giving you more bad news. But I’m here to assure you, there is hope! We’ve helped so many women in The Cysterhood app have healthy pregnancies through our method, and we believe this is possible for all our Cysters.

Tracking ovulation is a great first step, but remember that managing all your PCOS symptoms is possible! Take back your fertility, increase ovulation, and live symptom-free with PCOS with the help of PCOS Weight Loss!

What You NEED to Know About PCOS and Low Blood Sugar

Posted on by Tallene

If you’re a woman with polycystic ovary syndrome (PCOS), you’re probably no stranger to high blood sugar! You may even know that up to 80% of women with PCOS have insulin resistance, which is when your body can’t process glucose correctly instead of converting sugar to energy, your body stores it as fat and absorbs it into the bloodstream. These high insulin levels contribute to a bunch of PCOS symptoms like weight gain, cravings, fatigue, darkened skin, and more. It also increases your risk of long-term complications like type 2 diabetes and heart disease! 

But, can people with PCOS experience LOW blood sugar (also known as hypoglycemia) as well as high blood sugar? That’s what I’m going through today! I’ll explain how to pick up on the signs of low blood sugar and how to fix it if you do have it! Here’s what you need to know about hypoglycemia and PCOS:

what you need to know about pcos and low blood sugar

What You Need to Know About PCOS And Low Blood Sugar

Hypoglycemia (AKA low blood sugar) happens when the glucose levels in your blood drops below the normal range for blood sugar levels. That means your blood glucose levels would be below 70 mg/dL. 

Can PCOS Cause Hypoglycemia?

Yes! In some instances, though rare, PCOS can play a role in low blood sugar! Women with PCOS are at a higher risk of “reactive hypoglycemia” where your body produces an excessive amount of insulin while eating to sort of prepare your body for all the sugar it plans to receive. You’re more likely to have reactive hypoglycemia if you eat meals that have a higher proportion of carbs, you have insulin resistance, or both.

After your body produces all that extra insulin, your body’s glucose levels abruptly drop right after your meal. This can make you feel sweaty, shaking, irritable, and even hungry despite just having a big meal. In case it wasn’t clear, these big fluctuations are not normal! We need to get to the root of the problem to maintain blood sugar levels without all the sharp peaks and valleys. 

hypoglycemia pcos symptoms

List of Hypoglycemia PCOS Symptoms

  • Shakiness or Tremors
  • Sweating
  • Dizziness
  • Fatigue
  • Headaches
  • Hunger
  • Irritability
  • Anxiety 
  • Heart Palpitations
  • Confusion
  • Blurred Vision 
  • Sweating and Anxiety 
  • Increased Pulse Rate
  • Increased Blood Pressure
  • Brain Fog
  • Memory Issues
  • Mood Swings
  • Tingling Sensation in Hands and Feet
  • Darkening of Skin
  • Frequent Urination
  • Increased Thirst
  • Increased Hunger
hypoglycemia pcos treatments

Hypoglycemia PCOS Treatments

Eat 3-4 balanced meals a day. 

One of the best ways to keep your blood sugar stabilized is by making sure you don’t skip your meals. You want to avoid letting your blood sugar drop too low between meals, so eat breakfast, lunch, dinner, and snacks in between. In addition to that, finding your Carb Tolerance Range can be helpful in knowing how much carbs you need to feel good and satisfied. Eating below your Carb Tolerance Range and even more than that can worsen that drop in blood sugar after eating and intensify those cravings. 

I recommend trying a gluten- and dairy-free anti-inflammatory diet that focuses on high protein and healthy fats. And, don’t worry, this isn’t at all restrictive! You can still eat delicious food like pizza, brownies, and chicken nuggets, but with intentional ingredients that help you maintain your blood sugar levels, reduce your insulin resistance, and relieve PCOS symptoms! Download The Cysterhood app where we can help you find your Carb Tolerance Range and PCOS-friendly meal plans that align with the different carb levels! 

The Cysterhood app

Stay hydrated. 

You need to be hydrated so that your kidneys can secrete excess blood sugar in your bloodstream and maintain healthy blood sugar levels. It also helps support healthy levels of hormones and reduce insulin resistance. So, drink plenty of water throughout the day to give your body the best chance at blood sugar regulation! 

Reduce your stress levels.

Stress can negatively impact your PCOS symptoms, but I probably don’t have to tell you that! However, do you know that stress isn’t just hard on your mind, but it’s hard only on your body, too? Stress can cause hormone imbalance and worsen insulin resistance. And. remember, insulin resistance can lead to hypoglycemia! So, try to reduce your stress levels by cutting back your busy schedule, meditating, getting out in nature, practicing daily self-care, and anything else to improve your state of mind. 

Tallene and Sirak sitting down on pool chairs holding PCOS tea and snacks

Take helpful supplements. 

There are plenty of supplements that can help with blood sugar balance. They essentially work by filling nutrition gaps to allow your body to function optimally to better manage glucose levels. Some supplements that have been shown to help with hypoglycemia are Inositol, omega-3, and vitamin D3. These supplements have even more benefits beyond blood sugar balance for PCOS, so you should definitely consider adding them to your routine! You can get all three from my NSF-certified PCOS-friendly supplement line Ovafit! 

Metabolism Plus supplements

Consider monitoring your blood sugar.

If you continue to struggle with your insulin levels, talk to your doctor about glucose monitoring. It can be a hassle and is usually only necessary if you’ve been diagnosed with type 2 diabetes, however, if you’re having consistent issues, it can be helpful to use a continuous glucose monitor to keep your levels in check and respond appropriately. Here’s more on CGM and PCOS!

Tackle hypoglycemia with the right natural remedies! 

No matter what, you should first consult your doctor if you think you may be hypoglycemic. However, remember that high or low blood sugar and insulin resistance can be reversed naturally using intentional lifestyle changes to things like diet and exercise.

You can find out more about that on the PCOS Weight Loss blog and on my A Cyster and Her Mister podcast! Healing is just around the corner! 

The Connection Between Your Constipation and Menstrual Cycle

Posted on by Tallene

The menstrual cycle takes a woman’s body on a hormonal roller coaster. In each phase of the menstrual cycle, you can experience different symptoms that hopefully aren’t too extreme if everything in your body is well-regulated! However, if you have PCOS, your menstrual cycle may already be out-of-whack, making symptoms of each stage more intense. 

One common symptom women experience during the menstruation (period) phase of the cycle is digestive issues like constipation. For some, it’s the first indication their time of the month is here! However, constipation can make an already heavy and painful PCOS period even more uncomfortable. So, today, I’m discussing why your period can cause constipation and what you can do about it! 

P.S. Beyond fixing just constipation, let’s get your menstrual cycle back on track and make those periods a lot more manageable naturally. Read my post called How to Regulate Periods with PCOS and listen to my podcast episode called Period Repair Manual to get started! 

Until then, let’s get those digestive issues under control:

the connection between your constipation and menstrual cycle

The Connection Between Your Constipation and Menstrual Cycle

If you notice changes in your bowel movements throughout the menstrual cycle, you’re not alone. However, understanding what exactly is causing the variations can help you get your digestive situation back in order. 

does menstruation cause constipation

Does Menstruation Cause Constipation?

Yes, menstruation can cause constipation! This is because the increase in progesterone levels during your period can slow the digestive system down and lead to constipation. You may also get constipated before your period, since those progesterone levels rise in the luteal phase. (Here’s more on the phases of the menstrual cycle.)

If you’re not sure if you’re experiencing constipation, here are the symptoms: 

  • Infrequent bowel movements
  • Hard, dry, or lumpy stools
  • Straining to pass your stools
  • Feeling of incomplete evacuation of stool
  • Bloating, cramping, or abdominal pain 
  • Blood in your stool 

9 Menstrual Constipation Remedies 

Increase your fiber intake. 

A balanced, healthy diet can do a lot for our bodies especially for our digestive system. Eating a lot of fiber-rich foods like fruits, vegetables, whole grains, and legumes can relieve constipation in two ways. First of all, it adds bulk to your stool by absorbing water, which can stimulate the intestines to move to push stools out faster and easier. That extra water, though, has an additional benefit of softening the stool for easier passing. This is one of the best solutions for fighting constipation caused by high progesterone!

Increase your fiber intake

Stay hydrated. 

Drinking more water can help with constipation too! Adequate water intake softens stools and promotes regular bowel movement. Plus, dehydration can cause fluid retention that often worsens constipation, so drink plenty of water to prevent that and keep everything moving regularly. 

Exercise every day. 

I know, I know . . . the last thing anyone wants to do when they’re on their period is exercise. We’d all rather curl up on the couch and binge watch Monk or something, right? However, exercise has a ton of benefits, such as relieving the side effects of menstruation! 

Slow-weighted workouts can reverse fatigue, boost your mood, relieve pain, improve sleep, and actually promote healthy digestion! Physical activity stimulates the muscles in your intestines to make those period poops easier to pass and more regular!  We have a ton of full body workout videos that are PCOS friendly in The Cysterhood app!

Slow-weighted workouts

Reduce your stress. 

Stress can actually slow down the movement of food through your body, leading to weight gain, bloating, and, of course, constipation. Plus, stress triggers hormonal imbalance that can drop your progesterone even lower than normal during your period, which, as we’ve learned, leads to constipation, too. So, relieving stress can help keep you regular even on your period! I recommend meditation, spending time in nature, setting the environment for uninterrupted sleep… just more self-care!

menstrual constipation remedies

Drink peppermint or ginger tea. 

Herbal teas have INCREDIBLE health benefits! In fact, some blends are so powerful they can help regulate your hormones and support your PCOS healing. That’s why I created Testosterone Relief Tea to help women with PCOS target their imbalanced hormones and get the most out of their healthy lifestyle! 

A couple of teas that are particularly powerful for constipation while on your period are peppermint and ginger tea. Peppermint tea after meals has been shown to help with digestion and bloating while ginger tea has been shown to stimulate the digestive system and reduce inflammation that could be worsening gut health. That means both are great for constipation! 

drinking tea

Take a multivitamin with magnesium. 

A multivitamin is essential for any Cyster! Nutrition deficiencies can worsen all your PCOS symptoms and even your period symptoms. A multivitamin like the MetaMulti that has magnesium can really help with constipation not just in the short-term, but it can help keep your digestive system regular month-after-month. 

Magnesium draws water into the intestines, which helps soften stool and encourages its movement through the digestive tract. It also relaxes your intestinal muscles to prevent you from straining and struggling with your stools. If that wasn’t enough, magnesium has more benefits for PCOS, too!

holding supplement bottle and pouring multivitamin in hand

Try probiotics. 

Probiotics are great for maintaining healthy digestion! These can come naturally from food or can be from supplements as well. They help maintain the balance of good and bad bacteria in your gut to reduce inflammation, decrease bloating, improve constipation, and better overall gut health! Take them regularly with your Ovafit supplements to keep everything running smoothly. 

Get in the right posture. 

Another way to make stools easier to pass and relieve constipation is to get in the right position. Studies show it’s actually better for our feet to be elevated, so we’re in a squatting position. It helps reduce strain and allow for easier passage of your stool! They even make special stools to keep your bowel movements strain-free!

Ask your doctor about stool softeners. 

If you’re still struggling with constipation after trying these methods, consider talking to your doctor about stool softeners. However, these methods should get things moving like they’re supposed to no matter your stage of the menstrual cycle! 

Periods can cause constipation, but there are plenty of natural remedies that’ll fix it!

Constipation is uncomfortable and sometimes painful. Keeping regular bowel movements will be super important to your PCOS healing process, because it improves digestive health, hormone balance, inflammation, skin health, and your overall well-being!

Use these tips to get yourself back on a schedule and download The Cysterhood app for more resources, recipes, and workouts that’ll help you live symptoms-free with PCOS no matter the time of the month!