Author: Tallene

If you’ve spent any time online looking up how to lose weight or the best diet tips, you’ve definitely run across the concept of intermittent fasting. Sirak and I have actually talked about if intermittent fasting is good for PCOS on the A Cyster and Her Mister podcast. Every Cyster is different, and for some, strategic intermittent fasting can help them to lose weight.

The word “strategic” is key. Going too long without eating can send your body into fight-or-flight mode and increase inflammation, insulin resistance, and hormone imbalances (worsening all the things you’re trying to improve). Plus, there are other factors to consider when deciding when to fast, like the changing of your body throughout the menstrual cycle!

So, today, I am going to explain how to best fast during your menstrual cycle. Being intentional about your fasting strategy will ensure that you actually reach your goals without worsening any of your PCOS symptoms. Here’s the best way to fast during your period:

What is the Best Time To Fast During Your Menstrual Cycle?

First of all, if you’re not super familiar with your menstrual cycle, take a second to jump over to my post explaining each phase of your period. There’s your period, the follicular phase, ovulation, and the luteal phase, and in each one, different things happen in your body that make fasting more or less beneficial. 

The best time to fast during the menstrual cycle? The follicular phase. In this phase, your insulin levels and energy levels peak, allowing your body to handle a longer fasting window. However, with PCOS, I recommend fasting for 12 hours or 14 hours.

This is because your body already runs on “emergency mode” pretty frequently, and when your body thinks it’s in danger due to inflammation, stress, or limited food intake, it can actually cause your body to hold on to fat (instead of burning it) and raise insulin resistance in preparation for the coming storm. So, to stay out of that fight-or-flight mode, start by fasting around 12 hours. Gradually increase your fast to 13 or 14 hours, but monitor how you feel and see if it’s right for you. Don’t force it!

Is It Safe to Fast on Your Period?

Yes, you can fast safely on your period (as long as you do it the right way). I often recommend a gentle overnight fast of around 12-14 hours. That’s usually pretty well tolerated by women regardless of their menstrual phase. It can be a good way to support healthy blood sugar balance without putting too much stress on your body. 

That said, be aware that the week before your period (the luteal phase) may not be the best time to fast. During this stage of your cycle, your body actually needs more energy and nutrients to support healthy estrogen and progesterone levels as it prepares for menstruation. Because of that, you should avoid long fasting periods or considerable calorie restriction. It could make it harder to get your daily nutrients and increase your stress hormones, which could potentially worsen hormone balance throughout the rest of your body. 

Instead of forcing a strict fasting schedule throughout your entire cycle, consider adjusting your fasting window based on how you feel. If you’re experiencing increased hunger, fatigue, cravings, dizziness, or low energy around your period, it’s perfectly okay to shorten your fasting window or skip fasting altogether. Supporting your body with balanced, protein-rich meals during this time is often the better choice.

As always, everyone’s body responds differently. If you have PMOS, diabetes, are pregnant or breastfeeding, have a history of disordered eating, or have another underlying health condition, talk with your healthcare provider before trying intermittent fasting or making significant changes to your eating pattern.

Benefits of Fasting While on Your Period

As I’ve said, it’s generally safe to do gentle fasting during menstruation. However, you may be asking, “Is there any real postive effect of intermittent fasting for women who are on their periods?” The answer is, yes! Gentle fasting may offer several benefits for women’s health during this stage of your cycle.

Here’s the breakdown:

• May help keep your blood sugar steady: A gentle 12-14 hour overnight fast can help by improving blood sugar stability. This is important during your period since big swings in blood sugar can contribute to cravings, energy crashes, and mood changes, especially with PMOS.
• May help calm inflammation: Gentle intermittent fasting may help lower chronic inflammation over time. Since inflammation plays a role in period cramps and discomfort, this may help support a more comfortable cycle.
• May ease bloating: Giving your digestive system a break overnight may help you feel a little less bloated and sluggish during your period.
• Supports healthy insulin levels: If you have PMOS, a shorter fasting window can continue supporting healthy insulin sensitivity without putting extra stress on your body.
• Makes it easier to focus on nourishing foods: A moderate fasting schedule still gives you plenty of time to enjoy balanced meals packed with protein, healthy fats, and key nutrients like iron and magnesium that your body needs during menstruation.

How To Fast During Menstrual Cycle

Step One: Identify when the follicular phase is. 

With PCOS, periods are usually pretty unpredictable. Due to low insulin sensitivity, high blood sugar, and sex hormonal imbalances, women with PCOS often experience irregular periods or absent periods. Of course, as you naturally heal your PCOS, you can actually repair your period, track your phases, and get everything back to normal. That’ll be your first step!   

Step Two: Make a plan for a 12-hour fasting window. 

Next, make a plan for your fasting window. I recommend starting your fast after dinner and doing the bulk of your fasting while you sleep. This is a great way to fast effectively without making yourself super uncomfortable! You could even do this long-term at any stage of the menstrual cycle if you find that it doesn’t impact your symptoms negatively.

Step Three: Plan your meals carefully.

Fasting and a balanced diet go hand-in-hand. During your eating window, you want to eat plenty of protein, healthy fats, and vegetables! To feel good during your fast and avoid intense cravings, you need to make the right food choices. You can find tons of great PCOS-friendly (and fasting-friendly) recipes for breakfast, lunch, dinner, and snack time on The Cysterhood app! 

Step Four: Stay hydrated. 

Staying hydrated will help your body maintain its regular bodily functions while supporting detoxification that often happens during fasting. Plus, staying hydrated can reduce cravings and help you fight brain fog during your fasting window. 

Step Five: Keep exercising. 

Don’t stop exercising with your fast! Exercising will actually increase your insulin sensitivity and increase fat burning to make your fast more effective. On top of that, the right kind of workouts can help relieve PCOS symptoms (and PMS symptoms!) So, no matter your phase of the menstrual cycle or the schedule of your fast, keep doing slow-weighted workouts you can find on The Cysterhood app.

Step Six: Listen to your body. 

At the end of the day, your body will tell you if it’s the right time to fast. If it’s too difficult during this phase or 12 hours is too long, don’t push it! It’s really not for everyone, and we have other ways to help you find what works best for your body. Listen to your body and realize there are lots of ways to reach your goals.

The best time to fast during your menstrual cycle is during the follicular phase! 

If you’re wanting to lose weight and improve your symptoms of PCOS, you’ve come to the right place. Figuring out how to navigate your condition isn’t as easy as a quick Google search . . . you need a tailored approach that makes sense for a Cyster’s unique body. Luckily, there are lots of natural ways to reach all your PCOS goals including weight loss, and we are here to help!

For all the best meal plans, workout routines, and resources to heal your body, head over to the PCOS Weight Loss blog and download The Cysterhood app. As a Registered Dietitian specializing in PCOS (and as someone who personally has reversed my PCOS symptoms), my goal is to help you finally live symptom-free with PCOS. Let’s do this!

Polycystic ovary syndrome (PCOS) is a hormone condition that affects women with the disorder in a lot of ways. Unforuntately, one of the best known symptoms of PCOS is infertility. Because of the hormone imbalances that often come with PCOS, conceiving, carrying, and delivering babies can be very difficult. It’s a heartbreaking journey that I’ve seen so many women endure. If this is you, hang tight, because I can help! 

There are lots of ways you can reverse your PCOS naturally and see improvements in all of your symptoms, including infertility. Exercising, changing your eating habits, taking supplements, reducing stress, and getting better sleep can all have big impacts on your hormone balance and help you master your menstrual cycle and get everything back on track. You can learn more about that in our post on how to regulate periods with PCOS and in the episode of A Cyster and Her Mister called “Period Repair Manual.” 

But, as your cycle regularity and PCOS symptoms are improving, you’ll still need to know when you ovulate in order to have the best chances of conceiving. There are a lot of ways to track your ovulation (or lack of ovulation) like using an app, taking your basal body temperature, or interpreting cervical mucus. However, those options aren’t great for PCOS when your period is anything but regular! So, today I’m going to talk about the most reliable method of tracking ovulation with PCOS: ovulation predictor kits. 

I’ll break down what they do, how they work for you, and give you some of the best options for your conception journey. Hopefully, with this information, you’ll learn more about your body and get one step closer to a healthy pregnancy! 

5 Best Ovulation Tests for PCOS

Can You Use Ovulation Tests with PCOS?

Yes! In fact, ovulation tests are super important if you have polycystic ovarian syndrome and you want to get pregnant. Since many women with PCOS have unpredictable cycles, usually apps or calendars that track ovulation on a normal 28-day cycle aren’t reliable. You can’t be sure you’re actually ovulating on those dates. An ovulation test can confirm if you’re ovulating, so it’s clear when conception may happen. 

How Do Ovulation Tests Work?

Most ovulation predictor kits (OPKs) work by detecting luteinizing hormone (LH) in your urine. LH levels surge when you’re 24-36 hours from ovulating telling you an egg is about to be released from the ovary. With a regular cycle, ovulatuon occurs about 14 days before your period.

When you take an ovulation test, if LH is present, it’ll show “positive.” Usually, the tests have one control line and a second line will appear if LH is in the urine. It’ll start off faint and then get darker as you get closer to the release of the egg. Then, once the egg is released, you’ll see the second line get fainter again until it’s gone and the level of LH has dropped to an insignificant amount.

Why are Certain Ovulation Tests Better for PCOS?

Most ovulation tests measure only LH levels. However, that can be problematic for women with PCOS that have irregular cycles. LH levels tell us the body is trying to ovulate—typically signaling that ovulation should happen within about 36 hours. But with PCOS, the LH surge can occur without an egg actually being released, meaning ovulation doesn’t happen. When follicles fail to rupture, they can turn into cysts, which is one reason ovarian cysts are common in PCOS.

This can mean your ovulation tests can give you a positive result, but ovulation didn’t actually occur. However, there are some ovulation tests that measure other hormone levels, making the prediction more accurate to avoid false positives. 

A hormone that some test kits cover is pregnanediol glucuronide (PdG). PdG is a progesterone hormone that rises after ovulation and remains elevated during the luteal phase. So, if you successfully ovulated and an egg is released, you’ll get a positive result on a PdG test. Knowing you had successful ovulation will give you insights into the likelihood of successful conception in the last cycle! 

Some tests may also test estrogen-3-glucuronide (E3G) and follicle-stimulating-hormone (FSH). E3G helps you find your 6 day fertile window and FSH can give you insight into your fertility health overall. FSH is responsible for stimulating the growth and development of eggs, so when FSH levels are optimal, you’ll likely experience improved egg quality and a better chance of conceiving. 

5 PCOS Ovulation Tests

Prove, Predict and Confirm

This duo kit is perfect for tracking ovulation with PCOS! The test includes LH tests, of course, but it also has PdG tests! You take an LH test 12-14 days after the start of your period and take it until you receive a positive result. Then, you’ll try to conceive as normal. 

About 7-10 days after you hit peak fertility based on the LH test results and any tracking apps you may be using, you’ll take your PdH test. If that’s positive, you’ll know an egg released and there’s a chance you may be pregnant! At the very least, you’ll know your body successfully ovulated, which is great for maintaining regular cycles with PCOS! As a bonus, this option is pretty affordable and normally used for a few cycles! 

Mira Hormone Monitor

Mira is a super-comprehensive fertility monitor that measures LH, PdG, E3G, and FSH! It also includes an intuitive app to help you gather and interpret all the information on your menstrual cycle. It claims to help identify your 6 most fertile days, predict ovulation, and confirm ovulation. 

Though the little machine may seem intimidating at first, it’s actually really easy to use. You just provide a sample in a disposable cup, insert the wand piece of the Mira into the urine for 10-20 sections, and then insert the wand into the device. In just over 20 minutes, you’ll get comprehensive hormone insights uploaded to the app. 

The device is about $80 and you do have to buy new fertility wands every couple of cycles, and those range from $68-$151 for 20 depending on how many hormones you decide to test each cycle. It’s a bit on the pricier side, but the insights are so worth it!

Inito Fertility Monitor & Hormone Tracker

The Inito is another fertility monitor that tracks FSH, LH, PdG, and E3G! This one connects with your phone, so make sure to get the right version of the device before checking out. Beyond that, it works very similarly to the Mira, using test strips that you insert into the monitor to track insights. Like the Mira, it gives you information about your overall reproductive health, fertility windows, and ovulation success. 

This device is faster than the Mira, producing results in just 10 minutes. It is more expensive, at $150 for the Inito itself and $99 for a box of 30 additional strips. Since you’ll need up to 14 strips per cycle, this option could get expensive while you’re trying to figure everything out, but, again, the insights may be worth your while.  

Oova Fertility Hormone Kit

The Oova Fertility Hormone Kit keeps things simple with classic test strip technology. No complicated and expensive devices! However, they do have a helpful app to help you with tracking and finding resources for various fertility struggles. It’s the perfect balance! 

This Oova kit tracks LH, PdG, and E3G, which are the most important hormones for that conception window! You can either buy it as a one-time thing for $150 or enroll in the membership for about $130. These kits are only good for one cycle, with 30 test strips for one round of trying to conceive. So, though it’s simpler, it could be just as expensive (or even more so) as the devices. 

Easy@Home Ovulation and Pregnancy Tests

For something affordable and easy, try standard ovulation test strips. No, you won’t get the insights of LH, PdG, E3G, and FSH, but this is a good place to start. This box is $130 and comes with 100 LH test strops and 20 HCG (pregnancy tests) to use when you miss your period! You can also use the app Premom Ovulation Predictor from the Easy@Home company to track your results. 

This test can’t confirm you’ve ovulated, so if you struggle to conceive for a few months or a year, it’s probably a good idea to move to one of the other ovulation test kit options that can at least confirm you’re releasing eggs in the first place. Either way, using these tests will give you valuable insights into what’s happening in your body. 

Ovulation tests are super useful when trying to get pregnant with PCOS! 

Conceiving a baby with PCOS can be difficult, and for someone longing to be a mother, this process can be exhausting and disheartening. However, there are ways to make this work! Reversing your PCOS with natural methods can help you find hormone balance and boost your chances of conceiving and having a healthy pregnancy!

If you want more on fertility and PCOS, here’s what I’ve got:

• How PCOS Affects Pregnancy 
• How to Have a Healthy Pregnancy with PCOS 
• PCOS & Pregnancy: Fertility, Gestation, Postpartum
• How to Increase Ovulation with PCOS 
• Syncing Your Menstrual Cycle with Your Lifestyle 
• How to Improve Fertility with PCOS

Polycystic ovarian syndrome (PCOS) is a hormonal and metabolic disorder that affects women of reproductive age. Though many people think PCOS just affects the ovaries and infertility, PCOS has a lot of day-to-day symptoms that can make life difficult. If you’re a Cyster, you know this! Symptoms of PCOS include excess hair growth, acne, difficulties with weight loss, irregular menstrual cycles, sleep problems, head hair loss, mood swings, and more. 

It’s definitely a lot of symptoms to manage, which can have women with PCOS looking for a cure or life-changing treatment. Unfortunately, there is no cure for PCOS, but there are lots of ways to get freedom from your symptoms and thrive despite having PCOS. 

Does a Hysterectomy Cure PCOS

One common “treatment” option that comes up when searching for PCOS solutions is a hysterectomy. That’s what I’m exploring in this post today! I’ll give you all the info you need and provide my opinion on whether or not hysterectomy is a good solution for PCOS.

Here’s what you need to know:

What Is A Hysterectomy?

A hysterectomy is the removal of the uterus. It’s done to treat a variety of feminine medical problems like endometriosis and gynecological cancer. 

What Happens During A Hysterectomy?

Depending on the nature of the problem, surgeons commonly use various types of hysterectomies: 

• Total hysterectomies remove the uterus and cervix, but leave the ovaries intact.
• Hysterectomy with oophorectomy removes the uterus, cervix, ovaries, and potentially the fallopian tubes. 
• Radical hysterectomy is when the uterus, cervix, and top portion of the vagina is removed. Sometimes the tissue surrounding the cervix and the pelvic lymph nodes are taken too. 
• Supracervical hysterectomy is when only the uterus is removed, but the cervix is left (as well as other parts of the reproductive system). 

These surgeries are done either through a large or laparoscopic incision in the abdomen or through the vaginal opening. 

Will A Hysterectomy Cure PCOS?

No. A hysterectomy will not cure your PCOS. Polycystic ovarian syndrome (PCOS) is primarily a hormonal disorder and not attached to the physical organs, so physically removing the uterus will not cure your PCOS!

It might take care of a few symptoms, like difficult menstrual periods and it would reduce the risk of some cancers. However, overall it won’t have much of an effect, because your body will still produce the same imbalance levels of estrogen, testosterone, and progesterone, with or without the uterus. 

Even if you go through a hysterectomy with an oophorectomy (removal of the ovaries), you’ll still have hormonal struggles. You can read more about oophorectomy and PCOS here. At the end of the day, you have to get to the root of the problem if you want to reverse your symptoms and heal your PCOS! 

Pros And Cons of Hysterectomy For PCOS

Pros

• Relief from painful and irregular periods
• Reduced risk of ovarian cancer

Cons

• Doesn’t solve hormonal imbalances (and could make it worse)
• Surgery is always risky (blood clots, infection, scarring, heart attack, etc.) 
• PCOS comorbidities like obesity, heart disease, or diabetes can worsen risk
• Potential for early or immediate menopause 
• Could lead to menopause symptoms like hot flashes and vaginal dryness
• No longer able to conceive 
• Reduced sexual function (the vagina will no longer be able to elongate during sex)
• Increase risk for pelvic issues without the support of the uterus 

How Is PCOS Treated?

Eating Balanced Meals

The right foods make all the difference with PCOS. So much of this disorder is centered on the relationship between hormone balance and insulin resistance, so eating well can help you get balanced and feel lots of symptom relief, including heavy periods. Now, balanced doesn’t just mean healthy green vegetables, it means having protein, fiber, carbs, and fat on your plate! 

I recommend trying an anti-inflammatory gluten- and dairy-free diet. And, I recommend cutting caffeine and alcohol where you can. This can help reduce chronic inflammation, boost insulin sensitivity, balance hormones, and relieve plenty of symptoms. However, if you’re intimidated by taking on such a big lifestyle change, download The Cysterhood App! It’s full of delicious PCOS-friendly meals that don’t feel restrictive or boring. Plus, the app has a ton of extra info and a community of women just like you reversing their PCOS! 

Low-Impact Exercise

When reversing PCOS, exercise is super important—but not any workouts will do. One of the hormones Cysters struggle to balance is cortisol (stress hormones) and intense workouts like kickboxing, running, and spinning get your heart rate up and elevate those cortisol levels. This is not helpful for your weight loss or symptom reversal. 

Instead, opt for low-impact exercises like walking, yoga, slow-weighted workouts, pilates, swimming, and cycling. This will allow you to keep cortisol levels low while you’re working out, which will help you reverse your PCOS symptoms and finally conquer your weight loss goals. You can also find specially curated workout plans for PCOS on The Cysterhood App! 

Quality Sleep

Many Cysters struggle with fatigue due to inflammation and hormonal imbalances. However, getting a good 7+ hours of quality sleep can make a lot of difference! Not only are you getting more sleep, but that extra sleep can help with cortisol and melatonin balance, insulin sensitivity, irregular menstrual cycles, anxiety, and depression. All this can help with fatigue and other PCOS symptoms! Here’s more on how to get better sleep with PCOS. 

Supplements

Nutrient deficiencies can be the source of a lot of symptoms—whether you have PCOS or not. Even with a balanced diet, getting all the right vitamins and nutrients is really difficult. So, targeting what deficiencies you have, talking with your doctors, and finding the right supplements to fill those nutritional needs can definitely help reverse our symptoms and heal your PCOS. 

Research shows that inositol is the best supplement for PCOS. However, there are others that can be really helpful! Here’s a list of the 8 best natural supplements for PCOS. To make it simple, I’ve crafted my own line of NSF-certified supplements specifically curated just for PCOS. You can grab Inositol Complete 40:1 and the Metabolism Plus bundle here! Remember to discuss all new supplements with your doctor before starting. 

Hysterectomies are not a cure for PCOS in any way. 

There is no quick fix (or invasive surgery) that will fix your PCOS. I really wish there was! However, there are plenty of natural ways to reduce your symptoms and heal your PCOS. Believe it or not, there are even more holistic treatment options than what I’ve listed! It just goes to show the power you can have when you get to the root cause of your PCOS and give your body the care it needs. 

For more on living and thriving with PCOS, check out my blog! And, listen to A Cyster and Her Mister podcast, where we discuss various PCOS topics and share stories of success from Cysters just like you! Relief is possible! 

Polycystic ovarian syndrome, is a disorder that affects women of reproductive age, and unfortunately the medical community really doesn’t understand much about it yet. Though doctors know the symptoms of PCOS stem from the endocrine and immune systems, they’re not sure why these systems aren’t working properly in the first place. For this reason, there’s no cure for PCOS, however, there are plenty of ways to manage it!

Symptom management becomes a big part of a Cyster’s life, but women with PCOS should also be mindful of the long-term complications and additional risk factors of having polycystic ovarian syndrome when symptoms go unmanaged. These include increased risk of type 2 diabetes, cardiovascular disease, endometrial cancer, sleep apnea, and other autoimmune diseases. 

One of the autoimmune diseases that’s common with PCOS is lupus. If you’re struggling with PCOS and lupus, or think you may have this combo, I’m dedicating this post to you! I’ll explain the potential connection between PCOS and lupus and give you some tips for managing your symptoms and reversing your autoimmunity. Here’s what you need to know:

PCOS and Lupus 

It’s not at all uncommon for a Cyster to have PCOS and systemic lupus erythematosus (SLE). In fact, 80% of people with autoimmune disease are female and usually it affects women of reproductive age disproportionately. This is a crazy statistic! 

It seems to suggest a connection between a woman’s sex hormones and autoimmune disorders like lupus, Hashimotos, and polycystic ovarian syndrome (PCOS). 

Is PCOS An Autoimmune Disorder?

There is a lot of debate in the medical community about the relationship between PCOS and autoimmune disorders. As well as whether or not PCOS is itself an autoimmune disorder. After doing years of my own research, I tend to agree with the doctors that consider it an autoimmune disorder. 

This is because studies have shown that the irregular menstrual cycles that come with PCOS lower a Cyster’s progesterone levels, which plays a role in the overstimulation of the immune system and adrenal system. The result is inflammation and the production of excess estrogen. Then, estrogen dominance leads to the creation of proteins called autoantibodies. 

These are similar in structure to antibodies that help us fight off disease and toxins, but instead these autoantibodies mistake our own healthy cells and body tissues as foreign invaders. The autoantibodies then attack our healthy cells, which can result in more sickness, chronic pain, systemic inflammation, fatigue, and more. 

Research has illustrated the potential relationship between PCOS and autoimmune disorders. Studies show that Cysters are at an increased risk of certain autoimmune disorders, including Hashimoto’s thyroiditis, rheumatoid arthritis, Grave’s diseases, type 1 diabetes, psoriasis, and, of course, lupus. 

Here’s more on the link between PCOS and autoimmune disease. 

Lupus and PCOS Connection

PCOS and lupus aren’t uncommon to see together since they both seem to stem from a similar root cause. Something within the body is prompting the production of autoantibodies! 

But, autoantibodies aren’t the only thing that lupus, PCOS, and other autoimmune diseases have in common. Cysters and women with autoimmune disease often have a vitamin D deficiency, chronic inflammation, insulin resistance, and sex hormone imbalances. All this suggests some connection between lupus, PCOS, and other autoimmune disorders. 

Tips For Living With Lupus And PCOS

Get in nature, but avoid too much sun. 

Many people with lupus have photosensitivity, which is a strong negative reaction to UV rays (sunlight). Too much sun exposure can cause rashes and lupus flare-ups. These flare-ups usually involve fever, body aches, and inflammation. Of course, this means people with lupus should avoid being out in the sun too often. 

However, don’t stay in all the time! Nature can have a stress-relieving effect that’s really helpful for PCOS and lupus. Spend time outside, but maybe switch out afternoon strolls for nighttime stargazing. When you do have to go out during the day, wear plenty of sunscreen and protective clothing. 

Learn the signs of your flare-ups and prepare for them. 

There are things that can make your PCOS and lupus symptoms worse. However, with lupus, ignoring warning signs that your body needs help could result in a flare-up that may permanently damage organs. Be mindful of your symptoms and identify when you feel new symptoms or chronic symptoms worsening. 

When this happens, get rest, slow down, and try to avoid things that could make the flare-up worse. Try to also take note of the triggers that could be causing your lupus flare-up. Poor sleep, too much sun, infection, and injury are a few potential causes for flare-ups. 

Improve your sleep hygiene. 

Sleep is important for lupus and PCOS. Maintaining a healthy sleep schedule will help reduce stress, lower insulin resistance, regulate periods, improve cognitive functioning, and even help with anxiety and depression. All these things are important for alleviating symptoms and thriving despite PCOS and lupus! 

If you’re not sure where to start, here’s how to get better sleep with an autoimmune disorder. 

Consider changing your diet.

Changes in your diet can have a huge impact on the symptom severity of any autoimmune disease. This is because food can help or hurt inflammation, insulin resistance, and hormone balance, all of which contribute to the development of autoantibodies. If you can reduce the number of autoantibodies produced in your body, you can start feeling relief from lupus and PCOS. Plus, eating healthy has other benefits too!

Because gluten and dairy are both known to be inflammatory, I recommend you consider a gluten- and dairy-free anti-inflammatory diet that consists of intentional foods that fuel your body and help support your autoimmune healing journey. It may sound a little intimidating, but I make it really easy with The Cysterhood App. It’s full of recipes and meal plans specifically designed for a PCOS body. You can learn more about healing PCOS through diet here. 

Ask your doctor about vitamins and supplements. 

Even with the right diet, it can be hard to get all the necessary nutrients for maintaining a healthy body and mind. A few of the best supplements for people with PCOS and lupus are:

• Inositol
• Omega-3 Fatty Acids
• Curcumin
• Probiotics 
• Vitamin D3 
• Magnesium 
• Zinc 
• CoQ10 
• Multivitamin with B6, D, and E

You can learn more about my top, research-backed PCOS supplements recommendations. Of course, before you try any new supplements talk with your doctor.

Exercise regularly.

Like choosing the right foods for you, exercise can do more than just help you lose weight. Exercise can help reduce inflammation, regulate hormones, relieve stress, lower insulin resistance, improve sleep, and more. Since these conditions are triggers for lupus and PCOS symptoms, getting the right kind of exercise can definitely help you with symptom management. 

I recommend low-intensity, meditative workouts like slow-weights, workouts, yoga, pilates, light cardio, and walking. If you download The Cysterhood App, you’ll also find unique exercises and workout plans designed for Cysters like you! 

You can also learn more here about the best exercises for PCOS on the blog! 

Reduce stress and practice self-care.

Stress causes a domino effect in the bodies of women with lupus and PCOS, which can result in a lupus flare-up or intense autoimmune symptoms. Keeping your stress levels low with better sleep, more exercise, time in nature, and the right diet is helpful. You can also go one step further by setting aside time to treat yourself and practice self-care with PCOS and lupus!

Here are a few ideas: 

• Engage in a hobby
• Use essential oils 
• Drink herbal tea
• Journal
• Start a skincare routine 
• Take a day off
• Practice mindfulness

Though there’s no cure for lupus or PCOS, there are plenty of treatment options for managing symptoms! 

Autoimmune disease is not easy, but you can live and thrive with PCOS and lupus. With these tips, you can see significant symptom relief. Talk to your doctor before trying anything new, and make sure to search the blog for more essential PCOS information. My husband and I also have a podcast called “A Cyster and Her Mister” where we discuss PCOS, the symptoms, and the healing process. We’re here to help you achieve your goals and overcome autoimmune disease!

Polycystic ovarian syndrome (PCOS) is a complex disorder that doesn’t just cause pimples and some missed periods. The symptoms of PCOS cover almost every part of your body and cause both physical and emotional challenges. Women with PCOS experience fatigue, weight gain,  infertility, excess body hair, hair loss, cysts on the ovaries, skin problems, sleeping issues, mood swings, and even mental health disorders. 

PCOS often causes a domino effect, where the root issue causes a few symptoms. Then, the effects of those symptoms create even more side effects, including mental health problems— which is why it’s difficult to manage and treat PCOS. It’s a feedback loop that can be daunting, but don’t worry–that’s why I’m here for you! Today I’m dedicating this post to discussing the topic of mental health and how it relates to PCOS. 

Here’s the link:

PCOS and Mental Health

We know from research that Cysters are at a much greater risk for mental health complications than the general population. In fact, up to 64% of Cysters report having depression and up to 54% report having anxiety. Even more commonly, women with polycystic ovary syndrome struggle with daily irritability and brain fog.

Studies also show that Cysters are at a high risk of OCD and bipolar disorder. The statistics on mental health disorders in women with PCOS are really heartbreaking since so little is known about polycystic ovarian syndrome. Finding satisfying and hopeful answers and support can feel really difficult! 

There are ways to help alleviate even these tough mental health symptoms. But, first, let’s discuss the link between mental health and PCOS:

Effects Of PCOS On Mental Health

There are two main ways that PCOS affects a Cyster’s mental health. First of all, the chronic hormonal imbalance from insulin resistance and irregular menstrual cycles causes lots of fluctuations in mood. The constant dips and rises in hormone levels may lead to feelings of anxiety and depression. 

Second, your hormonal imbalance drags your mood down, the reality of your PCOS symptoms sometimes feels overwhelming. When you’re unhappy with your weight, frustrated by constant fatigue, heartbroken over infertility, and ashamed of acne and hair loss, your stress levels can go through the roof and your self-esteem can drop to the floor. Here’s more on the correlation between mood swings and PCOS. 

I remember catching myself in college in a Nordstrom mirror when I saw the reality of my PCOS under the bright lights. This was just after I’d been diagnosed with PCOS, and my skin in that mirror looked MUCH worse than I thought it had (college dorm lighting isn’t the best.) And, as I stared at myself, I was so upset with the way I looked and felt in almost every way. People back then said I was a totally different person—and that was thanks to the psychological distress and body image issues stemming from my PCOS. 

I wish I knew what I know now! Luckily, you’re here to learn it. Below, I’ll share how I was able to reverse my own PCOS symptoms (including my mood issues) and provide helpful tips for your own recovery journey. 

PCOS Mental Health Symptoms

• Brain Fog
• Irritability
• Depression
• Anxiety Disorder
• Obsessive Compulsive Disorder (OCD)
• Bipolar Disorder 
• Eating Disorders

PCOS Mental Health Treatment

There’s no one fix that’ll cure all your PCOS mental health problems. I recommend a holistic approach that addresses the mood issues from lots of different angles. 

Therapy

First of all, if you’re feeling any significant effects of the mental health disorders we’ve listed, please see a therapist. If not, still see a therapist! They’re great! It’s one of the best ways to improve your quality of life and develop some healthy coping skills. They can give you management techniques that can help you find lots of peace and healing.

Exercise

Exercising is a great serotonin boost! (Serotonin is a neurotransmitter helpful for clear thinking and mood management.) Just make sure you choose a workout that won’t excessively elevate your heart rate because then your body will produce more stress hormones (cortisol) and you probably won’t see as much relief. I recommend slow-weighted workouts, pilates, yoga, walking, and light cardio. You can find plenty of workouts specialized for PCOS on The Cysterhood App!

Yoga and Deep Breathing

Another great method of managing your mental health is to do daily yoga and deep breathing. What people don’t realize is the act of calming down is hormone balancing, so by holding restorative poses like “legs up the wall” or “child’s pose” anywhere from 1-10 minutes, you can reduce your anxiety and support hormone balance. Here’s more on PCOS mental health management through yoga from my podcast. 

Green Tea

Green tea contains EGEC, which encourages alpha, beta, and theta brain waves and acts as a calming agent–creating a more relaxed and focused state. Drinking non-caffeinated green tea is a good way of keeping stress and anxiety levels low all day. I have a whole post on tea for PCOS that’ll help you develop your system of adding tea to your routine! 

Cut Caffeine

Caffeine works by raising our cortisol levels. Cortisol is our stress hormone, and it’s always working to get balanced with melatonin, which is our relaxing hormone. We want enough cortisol to keep us alert and focused and just enough melatonin to keep us calm and mindful. Too much of either can cause negative side effects! 

When our cortisol is too high, we feel stressed and wired, and it can lead to anxiety and fatigue too. Yep, that means caffeine can actually make you more tired. All around, caffeine won’t help you accomplish your PCOS health goals. I recommend you consider cutting it out for your mental and physical health or consuming it in very low moderation. 

Changing Your Diet

Our diet can be a big contributor to hormone imbalance, insulin resistance, and inflammation. All these physical side effects of poor diet can aggravate depression, anxiety, and other mood problems. Luckily our diet can also be one of the biggest contributors to our healing! 

Consider an anti-inflammatory diet and consider cutting gluten and dairy for 30 days to see how you feel. With intentional food choices, you can improve cravings, relieve symptoms, and even lose weight. Establishing a new diet can be overwhelming, but I am a Registered Dietitian and we’ve developed The Cysterhood App, to help you have the resources you need at your fingertips. From delicious recipes and meal plans to a community that’ll keep you on track!  

Supplements

Even with a healthy diet and balanced hormones, getting all the nutrients your body needs to thrive is tough. When you throw PCOS in the mix, nutrient deficiencies are inevitable. These nutrient deficiencies could be the reason for a number of your symptoms. So, consider supplements like Inositol (my favorite PCOS supplement), Omega-3, and Vitamin D3. You can find a full list of PCOS vitamins and supplements here. 

Meditation 

Cysters like us have cleared big hurdles through our journey with PCOS. A lot of us probably didn’t know what was going on for years. A lot of us were probably dismissed by lots of doctors before we found the right one. Some of us may have even dealt with ridicule and doubt as we struggled to manage our weight, acne, and energy. All that past trauma and struggle can make us really hard on ourselves. 

Mediation can help you learn self-compassion and self-awareness. Sirak (my husband) and I love to use the “RAIN” system while we meditate, meaning that we recognize our negative response, allow the feeling to come, investigate the root cause, and nurture our own minds to overcome the emotions. 

This will help you release some of what you’re carrying and learn to be proud of yourself every day! Learn more in our episode of A Cyster and Her Mister where we discuss strategies for depression & anxiety. 

Self-Care

Reducing stress and slowing down is a huge part of getting control of your mental health and feeling like yourself again. Try engaging in your hobbies, getting out in nature, scheduling regular massages, taking baths, and journaling regularly. 

These practices will help you gain mindfulness and see the reality beyond the doom and gloom you’re feeling. Here are some tips from a PCOS mental health expert on this process, and in this episode of our podcast, you can hear about my approaches to self-care for PCOS.  

Community

The final piece of the puzzle for PCOS management is community. Knowing you have a tribe of Cysters going through the same challenges as you are so empowering! Together on The Cysterhood App, you can find healing, friendship, and, hopefully, happiness through community. 

PCOS and mental health struggles go hand-in-hand, but these tips can help you find relief!

I hope these tips help you find relief from your mental health struggles. I can’t wait to hear your story when you come out on the other side of this. Be sure to browse the blog for more ways to naturally heal your PCOS and take back your life. I’m rooting for you! 

Polycystic ovary syndrome (PCOS) is more common than we think. 1 in 10 women in the US have PCOS, imagine worldwide?! It can get so overwhelming to figure this journey out alone, especially when it’s not the easiest thing to talk about out loud. This is why Sirak (my husband & PCOS Personal Trainer) & I launched The Cysterhood App!

The Cysterhood is the one-stop spot where you can learn how to lose weight with PCOS via a PCOS Plan that has recipes, workouts and trackers. Most importantly, in the Cysterhood, we have a supportive community of like-minded women who are going through their PCOS journeys together– no matter what PCOS type they are and no matter what stage they are in.

How awesome would it be to have a go-to squad who understands what you’re going through?! From celebrating your wins to understanding your struggles.

So, in this blog post, prepare to meet our fabulous cyster, Jaime. Jaime achieved her PCOS goals in ways that will leave you feeling inspired to take your next steps. So grab your spearmint tea, and let’s dive into her empowering journey from PCOS uncertainty to triumphant self-discovery!

Jaime’s Story.

Since 2019, she has shed an impressive 31 pounds, with a remarkable 10-pound drop in the past year alone. She came to realize that weight loss wasn’t her primary goal; rather, it was about healing her body. Her journey has transformed her in more ways than one – she feels better, less stressed, more energetic, and less anxious.

In her testimony, she writes…

“My PCOS journey really started in 2019 when I stopped using birth control after 9 years because my husband and I wanted to try to have a baby.

I had no idea that I had PCOS. I gained a lot of weight in college, but I attributed that to the freshman 15, although it was more like the freshman 50 for me. So here I am, waiting and waiting for my period to come. I thought maybe it was the effects of being on birth control for so long.

So, about 6 months to a year later, right before the pandemic started, I visited my gynecologist because I hadn’t had a period since stopping birth control. She asked me if anyone had ever talked to me about PCOS. I shook my head no. She said I had enough of the symptoms to be diagnosed, had me do an ultrasound, and sent me on my way with metformin, provera, and really no other information.

I found Tallene and Sirak on Instagram and started learning as much as I could on my own. Unfortunately, my toxic trait is learning a lot and doing nothing about it. (We were also in the middle of the pandemic; it was hard times). I pretty much immediately quit taking the metformin because of all the tummy issues. I’m a counselor, and although I was working from home at the time, it’s not like I could run to the bathroom in the middle of hour-long sessions all day long.

Around 2021, since our goal was still to have a baby, my gynecologist prescribed provera and letrozole to try to make me ovulate, and after a few tries, she said she had to send me to a fertility clinic. I refused to go.

I knew I could do this on my own, so I got serious about it. I started eating more vegetables and lean protein. I started working out. It was short-lived; however, I was eating healthy maybe half the time and the other half just shoveling sweets in my mouth because I love them so much to the point where I would feel sick.

In 2022, in order to convince my husband to go to the doctor about his sleep apnea, I agreed to also go and do a check-up. After my blood work came back, I was diagnosed with type 2 diabetes. I was shocked. I had no idea that I could develop diabetes because I wasn’t managing my PCOS. I wasn’t really managing anything. I was still bloated, still plucking chin hairs, but now diabetes? That scared the bejeebus out of me, and I hit it hard again. Healthy food, exercising, checking blood sugar.

I had no idea what I was doing, honestly. After more research on my own, I was able to get a continuous glucose monitor and really understand how my body reacts to food. I eat more protein now, a lot fewer carbs, and a lot more veggies as well. I’ve learned that balance is key. Consistently decent is better than striving for perfection in the short term.

And here are my results!

I’ve continued to listen to the Cyster and Her Mister podcast. I’ve gotten my A1C down to 5.7. We did end up going to the fertility clinic, but unfortunately, still have not gotten pregnant, but we haven’t given up. Since 2019, I’ve lost 31 pounds, with at least 10 of those being just in the past year. I’ve come to realize that I didn’t lose weight when I tried to lose it, but I did lose weight when I tried to heal my body. Everything is better now.

I feel better, I’m less stressed, I’ve got more energy, I’ve got less anxiety, and I’ve slimmed down. I still have some issues like the few black chin hairs, being bloated at times, and still having that stubborn fat around my midsection, but I’ve gotten significantly better and still have room to grow. I’m thankful to have learned all I have so far. Luckily, my diabetes was at a point where I didn’t need medication and it could be reversed.

My mother was diagnosed with uterine cancer in 2022 and had a complete hysterectomy. I’m convinced she has PCOS too and didn’t realize it, and that’s why she developed cancer. Luckily, they caught it early, and she’s perfectly fine now. Tallene recently did a podcast about the dangers of untreated PCOS, and let me tell you, 25-year-old me would have thought none of that could happen to me.

Nearly 30-year-old me knows better now. I really appreciate her & Sirak’s ability to be real on a platform that reaches so many people. I was inspired to download The Cysterhood App and have never looked back since.

Y’all take care of your bodies! It’s the only one you get.”

– Jaime

Jaime’s journey is a powerful reminder that with determination, support, and the right resources, you can conquer the challenges of PCOS and lose weight. Her transformation is an inspiration to us all, and it’s a testament to the strength of our Cysterhood community. I am so proud of my Cyster!

Remember, you’re not alone in this journey, and together, we can support each other toward a healthier, happier life.

For more tips on how to lose weight with PCOS, check out our podcast, A Cyster and Mister, and download our app, The Cysterhood App!

Polycystic ovary syndrome (PCOS) is one of the most common disorders affecting women of childbearing age. It’s characterized by serious hormone imbalances that can disrupt the functioning of almost every part of the body. This leads to symptoms like irregular periods, cystic ovaries, weight gain, acne, infertility, excess hair growth on the face, head hair loss, mood swings, and more. 

The effects of PCOS can also lead to long-term complications like type 2 diabetes, high blood pressure, cardiovascular disease, and ovarian cancer if left untreated. Though there isn’t a pill you can take or a surgery you can have that gets rid of your PCOS, there are ways of managing it! 

At PCOS Weight Loss and on the A Cyster and Her Mister podcast, we discuss how to reduce insulin resistance, ease inflammation, and balance hormones to naturally reverse your PCOS symptoms. However, some procedures can be done when symptoms or risk factors are severe.

One of those procedures is an oophorectomy, which is a surgery that involves removing the ovaries and sometimes the fallopian tubes. This surgery has pros and cons for women with PCOS, so I am dedicating this post to discussing the benefits and drawbacks of an oophorectomy to help you make an informed decision about your treatment. 

Here’s what you need to know:

Pros and Cons Of Removing Ovaries For PCOS

When you’re considering any medical procedure, it’s important to weigh the pros and cons. Few things come with no side effects or drawbacks, so doing your own research is always a smart plan. I’ll be discussing mainly what’s called a “bilateral oophorectomy,” which means a surgery that removes both ovaries, but there are other types of oophorectomies too:

• Unilateral Oophorectomy: When one ovary is removed
• Bilateral Oophorectomy: When both ovaries are removed 
• Salpingo-Oophorectomy: When one ovary and one fallopian tube are removed
• Bilateral Salpingo-Oophorectomy: When both ovaries and fallopian tubes are removed 

These procedures are used for a specific purpose, but I want to note that no oophorectomy will cure PCOS. Below, I’ll show you why people choose to do it. Then, we’ll get into the cons.

Pros Of Ovary Removal For PCOS

Reduced Risk of Ovarian Cancer 

The main benefit of removing the ovaries is reducing the risk of ovarian cancer by 85%. Many women with PCOS who also have a family history of ovarian cancer consider an oophorectomy for this very reason, and I get it, cancer is one of the scariest parts of having PCOS. 

Removing the ovaries can even help with breast cancer too, reducing the risk of that by 72%. These decreased risks of cancer are one of the primary reasons Cysters consider an oophorectomy. 

Decrease Pelvic Plain

Another reason for this procedure is pelvic pain. Oophorectomies have been shown to help reduce this pain when combined with other treatments like hormone replacement therapy.  

No Future Ovarian Cysts 

Without ovaries, there are no ovarian cysts! Ovarian cysts are extremely painful and they can definitely lower a Cyster’s quality of life. With an oophorectomy, a woman with PCOS will not have ovarian cysts. 

Cons Of Ovary Removal For PCOS

No Future Pregnancies

One of the biggest drawbacks of removing the ovaries is the fact that you’ll no longer be able to bear children. Some Cysters are already past this stage in their life and the loss of future pregnancies isn’t a big deal. However, it’s important to realize that an oophorectomy totally closes that door. 

If you get a unilateral oophorectomy, it won’t be impossible to get pregnant, but fertility will be significantly reduced. Since many women with PCOS already struggle with infertility, pregnancy after any type of oophorectomy can seem impossible. 

Increased Risk of Heart Disease

Another significant con of an oophorectomy is the increased risk of heart disease. Research shows that women are 8% more likely to die from coronary artery disease after 55 if they’ve had an oophorectomy. If you remember, women with PCOS are already at a greater risk of cardiovascular disease than healthy women, so this is definitely a concern. 

Loss of Natural Hormone Production

The female reproductive system is responsible for a lot of natural hormone production. When you eliminate the ovaries, obviously your endocrine system is going to be negatively affected. Because of this, Cysters who undergo oophorectomies participate in hormone replacement therapy after surgery. 

If you’re a woman living with PCOS, chances are you’ve dealt with the side effects of hormone imbalance for most of your life, so surgery that worsens that imbalance can be a huge downside. Though HRT can help build and maintain some hormone balance, I still consider this loss of natural production a big detractor of ovary removal surgery—especially since this therapy has to continue until at least age 50.  

There are many viable ways Cysters can restore hormone balance totally naturally through diet, exercise, lifestyle, and mindset changes, but not if you don’t have the biological ability to produce your own hormones. So, oophorectomies take away the possibility of natural healing, and synthetic measures have to be taken to get hormones back on track.  

Decrease in Cognitive Function 

Estrogen is one of the primary hormones HRT manages for a Cyster who has had ovary removal surgery. This is because, without the ovaries, estrogen deficiency post-surgery is common. If you’re a Cyster with estrogen dominance currently, this may sound like a good thing, but it’s nothing to celebrate. 

Though estrogen therapy can replace some or all of the estrogen you need until menopause, many women still experience side effects. One of the main symptoms of estrogen deficiency is cognitive decline, including things like memory, mental control, reasoning, and attention. There are even studies that show estrogen deficiency could increase your risk of dementia. 

Increase Risk of Hip Fracture

Another symptom of estrogen deficiency is decreased bone mineral density. This increases the risk of all types of bone breaks, but research has found a specifically significant increase in hip fractures after women go through ovary removal surgery. In fact, Cysters without their ovaries are 32% more likely to have hip fractures post-menopause than those who have their ovaries intact. 

Deterioration of Sex Life 

Lots of women report issues with their sex life after having ovary removal surgery. Sexual function, pleasure, and desire are often all affected by an oophorectomy. This has then even snowballed for many Cysters into issues of self-esteem and depression. Which makes sense- this is a significant loss as a result of ovary removal surgery. 

The issue comes from a lack of hormone production of both estrogen and androgens (two of our main sex hormones.) Even women participating in HRT still report issues with sexual function and sexual pleasure. This usually continues into menopause when hormone replacement therapy stops. This means sex life issues often become permanent problems for women post-ovary removal surgery. 

Premature Menopause

Menopause happens naturally around 51. However, when you have ovary removal surgery, you actually experience instant “surgical menopause.” This actually rolls into several menopausal symptoms, including hot flashes, mood swings, sleep problems, headaches, and more. For women already experiencing issues with symptom management with their PCOS, adding menopausal symptoms to the mix can feel super overwhelming! 

What You Need to Know About Hormone Replacement Therapy (HRT)?

Since the ovaries play such a big role in hormone production, you’ll need HRT starting immediately after surgery. Without it, you may experience intense “surgical menopause” symptoms. HRT helps maintain hormone balance and can relieve some of the cons mentioned above by supporting bone density, preventing vaginal dryness, stabilizing mood, and helping regulate metabolism.

However, HRT definitely isn’t a perfect replacement for the ovaries. Many women still experience side effects and struggle to find the right dosage. Libido, cognition, and energy levels can remain challenging for some Cysters post-oophorectomy, even with consistent hormone therapy.

This is important to take into consideration, because oophorectomy can provide relief for some women with PCOS… but others may see a spike in certain symptoms. Relying on synthetic hormones instead of your body’s natural production isn’t always ideal. Before choosing surgery, consider every option available to you and think carefully about what aligns with your long-term goals, health needs, and desired quality of life.

Ovary removal surgery has benefits and drawbacks you need to know about before you make a decision. 

Ovary removal surgery is not a PCOS treatment or cure. It does eliminate one or two risk factors, but it introduces a variety of other concerns that may have you reconsidering your oophorectomy decision. Whatever you’re thinking, make sure you meet with your doctor to discuss your situation and family history. 

If you’re a woman dealing with PCOS, you’re not alone! The Cysterhood App is full of women like you who want to take charge of their lives and reverse the effects of PCOS. The app has the exercises, meal plans, and lifestyle changes you need to help you naturally heal your PCOS. You can find even more info on the PCOS Weight Loss blog and on my podcast! With community and the right moves, you can reverse your PCOS and take back your life.