Author: Tallene

Polycystic Ovary Syndrome (PCOS) is the most prevalent endocrine condition in women of reproductive age. It can impact your body in SO many ways, causing symptoms like excess hair growth on the face, acne, chronic fatigue, body pain, and plenty of fertility issues. That last one is what I’m going to talk about today!

Women with PCOS have a hormonal imbalance that interferes with the growth and release of eggs from the ovaries (ovulation), resulting in an irregular menstrual cycle. If you don’t ovulate, you can’t get pregnant, which makes the diagnosis of PCOS one of the most common, yet treatable, causes of infertility. 

Many PCOS Cysters worry about how much the condition affects their egg quality and ability to conceive naturally. In this post, we’re going to alleviate some of these concerns by discussing whether PCOS affects egg quality and what you can do about it. 

Please note that this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your fertility, suspect you have an underlying health condition or wish to make dietary/lifestyle changes, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content.

Does PCOS Affect Egg Quality

Polycystic Ovary Syndrome impacts fertility as most women with the condition have irregular periods due to high hormone levels of androgens and insulin. PCOS has been found to impact embryo quality, prevent ovulation, contribute to insulin resistance, and increase the likelihood of developing certain disorders like type 2 diabetes. 

The extent to which PCOS affects egg quality is debatable and somewhat of a controversial issue within the fertility field. Medical studies have reported opposing outcomes. Some suggest that the condition doesn’t affect egg quality and patients with PCOS can develop high-quality embryos, just like women without PCOS. 

Other studies have concluded differently. They claim that those diagnosed with PCOS have poorer egg quality. And this means that their eggs have a lower pregnancy potential than eggs from non-PCOS patients of the same age. 

If you’ve had a PCOS diagnosis, people may have told you that you can’t get pregnant or will encounter serious struggles. Please don’t let these misconceptions discourage you! 

While it’s true that PCOS can present difficulties when trying to get pregnant, most women with PCOS can conceive. It may take a little longer or require a few lifestyle changes. But there’s a higher likelihood of having a successful, healthy pregnancy if you focus on increasing fertility. 

How to improve egg quality with PCOS? 

Before we go into how to improve egg quality, let’s take a look at some of the factors that affect egg quality. 

In addition to age, egg quality is affected by the following: 

• Obesity
• Endometriosis
• Smoking 
• Drug use 
• Stress
• Ovarian cysts 

It’s important to note that age is the biggest factor when it comes to diminishing egg quality. Around 80 – 90% of a ~20-year-old woman’s eggs are good quality. 

As we age, our eggs age. By the time a woman is ~45 years old, the percentage of her quality eggs dropped to around 20%. The number of eggs available will also have significantly reduced. Fertility decreases as the number of eggs and the rate of healthy eggs decreases. This is why egg freezing is encouraged at a younger age (late twenties or early thirties), as the eggs are estimated to be of better quality and in a higher quantity. 

For women in their mid-forties onwards, it’s highly unlikely that egg quality can be improved through lifestyle changes. But women in their 20s to early 40s can improve their fertility by losing weight if they have a BMI over 30, eating a nutrient-rich diet, and quitting smoking and drug use. 

Maintaining a healthy weight 

There are numerous ways to increase egg reserve and quality. At the top of the list is balanced, regular nutrition. Anti-inflammatory foods that are paired in a way to help regulate blood sugar are key for a healthy diet that supports fertility. There’s evidence to suggest that antioxidant foods like dark leafy greens (e.g. spinach and cabbage) improve egg quality. 

Weight gain is a common issue for women with polycystic ovaries. There are two main reasons for this: insulin resistance and inflammation. Low-grade chronic inflammation drives insulin resistance further, worsening fasting blood sugar levels. Both inflammation and insulin resistance lead to weight gain, specifically in the midsection. 

Both research and evidence show that PCOS Cysters who are overweight and obese can experience significant improvements in symptoms when they lose a small amount of weight. Healthy and incremental weight loss can also improve pregnancy rates for women with PCOS. 

For more dietary advice on how to lose weight when you have PCOS, check out our handy blog post here: “How to Successfully Lose Weight with PCOS”. 

Exercise Regularly 

Let’s talk about exercise and fertility in women with PCOS. Exercise is a powerful tool – not just for getting in shape or boosting your mood – but also for regulating your menstrual cycle and improving your fertility. Along with a nutritious diet, a combination of doing slow, weighted workouts is shown to improve insulin sensitivity and reduce the stress hormone cortisol, which is known to affect egg quality. Lifting weights helps you build muscle, which can keep your metabolism moving even after your workout.

When you exercise regularly, you help your body balance its hormone levels, including the follicle-stimulating hormone (FSH) that’s essential for ovulation. By doing so, you increase your chances of developing healthy follicles that can lead to pregnancy. Plus, exercise can also help manage other PCOS symptoms, like insulin resistance and obesity, which can interfere with ovulation. So, lace up those sneakers and get moving – your body (and future bundle of joy!) will thank you. You can find PCOS-friendly workouts on The Cysterhood app!

Reduce Stress

Chronic stress triggers a hormonal response that can cause symptoms of PCOS, including trouble conceiving. And while stress is unavoidable, we can control our reaction to it. Addressing any fertility issues holistically can improve our reproductive and overall health.

Stress also triggers a blood sugar rollercoaster, which can lead to spikes in high blood pressure, high testosterone, and trouble conceiving. Exercise is a failsafe stress-busting technique, as well as breathing exercises, meditation, and yoga. Try to incorporate these into your daily routine – 20 minutes a day will suffice! 

Addressing insulin resistance is also a key aspect of improving fertility with PCOS. An inositol supplement, like Ovasitol can improve egg quality and ovulation. It’s part of the B vitamin family and has been found in the follicular fluid of higher-quality eggs. Ah, follicles! Those little sacs of potential hold the key to our reproductive dreams. They’re called follicles, and they’re like tiny VIP lounges where our eggs hang out, waiting for that special someone.

Inositol is thought to increase insulin sensitivity of the ovary, which helps to bolster egg quality. It’s recommended that women should take it three months before they try to conceive, to let the eggs develop. 

Seek Professional Help 

If you have PCOS and you’re concerned about your fertility, please see a doctor. I always recommend naturopathic doctors who specialize in functional medicine. With support from diet, lifestyle, and supplementation, many women with PCOS can get pregnant. If lifestyle changes aren’t helping matters, the majority of women can be successfully treated with a short course of tablets taken at the beginning of each menstrual cycle.

If these are not successful, a host of other treatment options are available. Consult your doctor for the best course of action. 

What’s the lowdown? 

• A combination of egg quality and egg quantity is important when it comes to fertility. This is known as “ovarian reserve”. 
• Other than quitting smoking, you can’t do anything about the number of eggs you have left. 
• However, if you’re under 40, you CAN improve your egg quality to improve your chances of conceiving. Exercise, a nutritious diet, sustainable weight management, and stress-relieving habits are all important factors in improving egg quality. 

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster, and Mister, and our handy blog posts over on PCOS Weight Loss.

Polycyctic ovary syndrome (PCOS) can be difficult to diagnose as not every woman has the same symptoms. What’s more, there are a host of conditions that result in similar symptoms, like hair growth, acne, fatigue, weight gain, etc., so it’s not always obvious when PCOS is the root cause. 

Although there’s no single test that can diagnose PCOS, a combination of ultrasounds, blood tests, blood pressure checks, and physical examinations rule out other possible causes. Hormone tests also determine whether excess hormone production (i.e. high androgen levels) is caused by PCOS or another hormone-related condition. 

A diagnosis of PCOS can usually be made if other conditions with similar symptoms have been ruled out and women meet at least 2 of the 3 following criteria. 

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content.

How Can PCOS Be Detected

IRREGULAR PERIODS 

You have an irregular period if the length of your menstrual cycle keeps changing. 

A typical menstrual cycle lasts 28 days, although an average cycle can last a little shorter or longer than this (anything between 21 – 35 days is considered normal). 

Many women with PCOS have irregular periods, or no periods at all because insulin resistance triggers high testosterone in the ovaries. 80% of PCOS women have insulin resistance and it may be disrupting their monthly cycle of ovulation and menstruation. Many women have seen incredible results by supplementing with inositol, specifically Ovasitol (15% OFF PRC code 292660), which has a 40:1 ratio of myo and d-chiro inositol. This ratio has been studied on PCOS women and has been shown to help improve all our symptoms, especially period regularity.

Regular periods help to prevent the thickening of the lining of the uterus. Irregular periods can lead to abnormal cells building up inside the womb. It’s important to have at least four cycles a year to prevent a build-up that may include abnormal cells. 

If you have fewer than four periods a year, book an appointment with your health care provider. It’s not necessarily a cause for concern, but it pays to make sure there aren’t more serious underlying problems that need addressing. They may perform a physical exam and ask you a series of questions.

OVARIAN CYSTS 

PCOS causes lots of small, cysts to develop on your ovaries. These cysts are small egg follicles that don’t grow to ovulation and are caused by hormone imbalances like over secretions of the follicle stimulating hormone (FSH). Sometimes the cysts can get large and rupture, which is very painful and resulted in me going to the hospital. 

Your doctor may recommend a pelvic exam, which involves a manual and visual examination of your reproductive organs to check for masses, growths or other abnormalities. 

To help see the cysts on your ovaries, he or she may arrange an ultrasound scan of your pelvic area. This is an imaging test that uses high-frequency sound waves to create detailed images of the inside of your body.

HIGH LEVELS OF ANDROGENS (HYPOANDROGENISM) 

In women, androgens are produced in the ovaries, adrenal glands, and fat cells. Hyperandrogenism is when these hormone levels are higher than they should be. To measure your androgen levels for a PCOS diagnosis, a doctor will check your blood. Sometimes androgen levels come out fine in conventional lab results, while you’re still suffering from all the symptoms. 

If this is the case, it doesn’t mean that your symptoms “aren’t real,” it just means that your body is very sensitive to androgens and the conventional range is too wide. Consider seeing a naturopathic doctor who can look into more specific lab ranges and supplements that may help push your hormones in the right direction.

Hyperandrogenic conditions are associated with health problems such as insulin resistance, type 2 diabetes, and heart disease. 

Symptoms of hyperandrogenism include: 

• Hirsutism (excess facial hair growth)  
• Androgenic alopecia (patterned, progressive hair loss from the scalp) 
• Persistent acne 
• Oily skin 
• Insulin resistance (when the body makes too much insulin and can’t control it properly, often a precursor to diabetes and high testosterone) 
• High blood pressure
• Low HDL cholesterol (“good” cholesterol) and high LDL cholesterol (“bad” cholesterol)
• Obesity/high body mass index (namely, carrying more fat around the stomach region) 
• Irregular or absent periods 
• A deep or hoarse voice

Why is a healthy lifestyle so important for PCOS cysters? 

High androgen levels are also responsible for other health risks that accompany PCOS. 

Fat distribution can be an issue for women with PCOS.

Androgen levels appear to affect where fat is stored in the body, and higher levels of the hormone can lead to women carrying more fat around the stomach. Excess fat around the abdomen can be dangerous as it surrounds internal organs and also increases the risk of developing health risks, including heart disease, diabetes and liver problems.

The risk of insulin resistance is higher for PCOS cysters.

Insulin helps the body to control blood sugar levels, but insulin resistance is when cells in the muscles, fat and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin and over time, your blood sugar levels increase. This can also lead to obesity, high blood pressure, high cholesterol and type 2 diabetes.

A healthy lifestyle is the most effective way to manage and minimize PCOS symptoms.

This includes a balanced and nutritious diet, maintaining a healthy weight relative to your age/height, and being as active as possible. 

In fact, a significant percentage of women with PCOS are overweight or obese. Both research and evidence show that polycystic ovarian syndrome (PCOS) cysters who are overweight can experience significant improvements in symptoms when they lose a small amount of weight. Healthy and incremental weight loss can also improve menstrual regularity. If you are looking for the next steps in understanding what you can eat and how you can manage these root issues of PCOS (rather than masking it with birth control pills), we have meal plans, recipes and workouts for you to choose from in The Cysterhood. Taking action now can help you achieve your long-term goals, from sustainable weight loss to alleviating the symptoms of PCOS.

High fiber foods can combat insulin resistance. These include: 

• Nuts 
• Berries
• Beans 
• Lentils
• Chia seeds
• Broccoli
• Peas
• Avocados

If you’ve been diagnosed with PCOS, these are the foods worth avoiding or cutting down on: 

Processed foods.

Processed foods tend to have a higher glycemic index (GI). Which is linked to insulin production and diabetes. Processed foods include biscuits, white rice, white bread, cakes, and ready meals.

Dairy products.

There’s a hormone called IGF-I (Insulin-like growth factor), which increases androgen production in women with PCOS when they consume dairy products. Many dairy products are also high in secret sugars (e.g. flavored yogurts and ice cream), which can further exacerbate high insulin levels and weight gain issues.

Gluten.

Going gluten-free isn’t an option for everyone, but PCOS Cysters have experienced a host of benefits if they’re able to cut out their wheat and barley intake. Try it for 30 days and see how you feel. There’s evidence to suggest that gluten is highly inflammatory. As many people with PCOS have elevated levels of chronic inflammation, this could be having a major impact on exacerbating your symptoms.

Unhealthy fats.

As we know, weight gain and obesity are closely linked to PCOS. Unhealthy fatty foods that are high in omega-6. such as fast food and processed snacks can lead to weight gain and increase estrogen levels, both of which can exacerbate PCOS symptoms. For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister and our handy blog posts over on PCOS and Chill.

Also read: How to Get Hormone Levels Tested if You Have PCOS

We’ve all heard the story. You go to the doctor as a female, tell them your unusual symptoms and one of two things happens: They tell you it’s normal, or they put you on hormonal birth control pills. I know this story, because it’s something almost everyone in the Cysterhood has experienced. 

So, as a female, sometimes it’s important to take charge of your own health. If that’s you, congratulations! You’re on your first step to healing! Polycystic ovary syndrome (PCOS) is unfortunately very common. So, if you’re experiencing a lot of strange physical symptoms. There’s no better place to start.

I’ve dedicated this post to listing out the early signs of PCOS. Discovering your PCOS early will help you take charge of your health, build good habits, and live comfortably and joyfully despite your PCOS. However, once you uncover whether or not your symptoms do point to PCOS, get blood tests to confirm the root cause of your issues are hormonal imbalances and PCOS.

Here are early signs of PCOS:

What are the Early Signs of PCOS

Irregular Periods

One of the first signs of PCOS is irregular menstrual periods. Often, periods for Cysters like us are painful and infrequent. This is because of hormonal imbalances that can disrupt our menstrual cycles and prevent us from ovulating.

Excess Body Hair

This might be a symptom you didn’t think much of at first, but PCOS causes excess body hair on the arms, face, and chest. The imbalance of testosterone (male hormone) and estrogen means androgen levels are too high in our bodies, which cause extra hair to sprout in unwanted places. 

Hair Loss

With PCOS there is hair growth in all the wrong places, AND there is hair loss where we actually do want hair. That excess androgens give us hair problems similar to that of men, so that means balding and thinning hair up top, and excessive hair growth everywhere else. 

Ovarian Cysts

If you’ve had a cyst on your ovary, that was probably one of your first indications that you might have PCOS. These cysts fluid filled sacs form on the ovary are extremely painful! They occur sometimes when our bodies fail to ovulate. 

Infertility

Struggling with infertility is one of the most common and most well-known symptoms of PCOS. If you’ve been trying to conceive for years, PCOS could definitely be a cause. Unfortunately, that disruption in your hormonal balance, whether it’s insulin resistance or high testosterone, makes it difficult to get pregnant. Understanding your PCOS type is an important first step in reversing PCOS and improving your chances of pregnancy.

Weight Gain

Women with PCOS often have insulin resistance. This means we don’t process sugar appropriately and it often manifests as weight gain in the mid section and sometimes fatty liver. The glucose doesn’t deliver energy to our muscles, so we gain weight and feel fatigued. And, trying to lose weight sometimes feels impossible. Not to worry. We’ve created a community, The Cysterhood, which is the largest community of PCOS women learning how to lose weight and manage their symptoms.

High Blood Pressure and Cholesterol

High blood pressure and high cholesterol are other health problems that come from that pesky insulin resistance. If you find that time after time you’re told at your annual physicals that your blood pressure and cholesterol are too high, it may be a sign of PCOS. This is something to address, because prolonged high blood pressure and cholesterol may lead to health conditions like type 2 diabetes and heart disease. That means potential risk for heart attack and stroke.

Acne

Oily skin and acne is another symptom of PCOS. If you thought your acne was just common puberty symptoms, but the acne has persisted well into your adult life, especially cystic acne, this is a sign that you may struggle with inflammation and hormonal imbalance.

Mood Swings

Dips and rises in your blood pressure due to insulin resistance wreak havoc on your endocrine system. This means that not only does insulin resistance put you at risk of type 2 diabetes and cardiovascular disease, but it also makes your emotions swing as well.

Fatigue

Like we mentioned, glucose (sugar) doesn’t turn to energy like it’s supposed to if you’re a woman with PCOS struggling with insulin resistance. Because of this, you may feel fatigued. You’ll feel especially fatigued after meals that are sugary or not within your carb tolerance. That’s right, your low energy has nothing to do with your lack of caffeine, your metabolism is simply not doing its job.

Sleep Issues

Sleep issues are common among Cysters. The hormone issues associated with PCOS disrupt melatonin and cortisol secretion, which keeps you wired at night and fatigued in the day. Insomnia, sleep apnea, and other sleep disorders often come with PCOS. 

Digestive Issues

Inflammation occurs when our body’s immune system responds to a food we’ve eaten. Instead of trying to properly digest it, your body attacks it. This causes lots of tummy troubles and issues in the bathroom. If you have regular issues with digestion after you eat certain foods + other symptoms on this list, you may have PCOS! 

Darkened Skin Patches

High insulin levels in the body cause dark skin patches on the back of the neck, under the arms, and in the groin area. This symptom are not uncommon with obesity and other signs of diabetes. Check these areas for dark patches if you think you may have PCOS.

Headaches

Here’s another effect of high blood sugar or hormonal imbalances. Regular high blood sugar levels can cause migraines. Plus, the hormonal element of PCOS doesn’t help the headache situation either. So, if headaches are part of your daily routine, PCOS might be your answer. 

Dental Issues

Inflammation, as well as extra sugar in saliva, can cause gingivitis and gum disease. Having lots of cavities or trips to the dentist with PCOS is not at all uncommon. Definitely keep seeing a dentist regularly, and try to manage your inflammation and sugar levels to improve your oral health. 

Skin Tags

Insulin resistance can also produce skin tags. This is not a super common symptom of PCOS, but it does come up! Skin tags are small, flexible flaps of skin that raise off the skin. They’re not dangerous, but they may be yet another sign of your PCOS.

Depression and Anxiety

Women with PCOS are 3 times more likely to deal with depression and anxiety than other women. This is not only because of the way our hormones affect our mood, but it’s also because of all the comorbidities that coincide with PCOS. I mean, look at this collection of symptoms!

Knowing about the early signs of PCOS can help you get a diagnosis faster and move quickly toward management! 

Polycystic ovary syndrome (PCOS) is a common condition among women of reproductive age, but there is hope for a symptom-free life! Most of the symptoms of PCOS are caused by inflammation, insulin resistance, or hormonal imbalances. These three things are the root of many side effects that leave us feeling, well, awful! But, Cysters, there’s a way out. Though PCOS cannot be cured, the symptoms can be managed with diet, exercise, supplements, and a positive mindset. Read our guide on how to know if you have PCOS for more tips and how to get tested. Join our Cysterhood and browse our blog to find out more!

Birth control is often prescribed to women as a cure-all for whatever their ailment is. Have acne? Take the pill! Have bad periods? Take the pill! Have PCOS? Take the pill! Beyond contraception, the pill is prescribed all the time for various hormonal issues. The problem is, though hormonal oral contraceptives work for many, for others, the synthetic hormones can cause terrible side effects. 

If you’re someone who has taken hormonal birth control, and recently gotten off of it. How are you feeling? Great, I hope! However, if you’re experiencing symptoms of polycystic ovary syndrome, you may be surprised to learn that there is speculation that birth control could trigger a form of PCOS. 

Polycystic ovarian syndrome (PCOS) is a problem in a woman’s body that causes hormonal imbalances during the reproductive years of her life. It causes issues like infertility, weight gain, polycystic ovaries, acne, body hair growth, and more. Plus, it has long-term risks like type 2 diabetes, endometrial cancer, and heart disease. 

What causes PCOS is widely unknown. The running theory is that it has something to do with genetics and environmental factors. This is why the question of whether birth control can cause PCOS is a valid one. So, today we’re exploring this very question and defining pill-induced PCOS.

Can Birth Control Cause PCOS?

Though it’s not proven that birth control is a cause of PCOS, there is a reason many doctors think it can. First off, there are thousands of women that have reported PCOS-like symptoms after stopping birth control, and PCOS treatment methods have been effective in reversing the pill-induced PCOS. 

Additionally, when doctors look at how birth control works, it’s clear how the PCOS symptoms and lasting effects of the pill could be connected. The pill severs the communication between the brain and the ovaries, which stops ovulation. With most women, menstrual cycles with regular periods and ovulation return without incident. For some, however, this doesn’t happen. The ovulation suppression and hormonal changes stay with them for months or even years.  

What is Pill-Induced PCOS?

Pill-induced PCOS or post-pill PCOS is a temporary form of polycystic ovarian syndrome where the synthetic hormones and communication suppression of the birth control pill stay with you for months or years after you stop taking it. The issues caused by these long-term effects of the pill cause PCOS-like symptoms like irregular periods, infertility, acne, and more. (I’ll list below.) 

Where pill-induced PCOS differs from other types of PCOS is that it doesn’t include insulin resistance and inflammation, which are common with true PCOS. With pill-induced PCOS, you probably won’t see high blood sugar, issues losing weight, digestive problems, and other symptoms that stem from these poor bodily functions. 

However, women with PCOS from birth control pills do have infertility issues from lack of ovulation and a disrupted menstrual cycle. They’ll also experience other effects of hormonal imbalances we’ve listed below. It’s important to note that pill-induced PCOS is temporary and you can treat PCOS of this type! 

Pill-Induced PCOS Symptoms

• Regular period during the pill
• Absent period after the pill
• Acne
• Ovarian cysts
• High LH: FSH ratio

Does Pill-Induced PCOS Go Away?

Reduce stress through self-care.

High stress levels can make hormonal imbalances worse. This is because any time your body encounters stress, it releases the hormone cortisol into your bloodstream, which raises your heart rate and blood pressure. Too much cortisol can lead to several problems, in addition to the usual downsides of imbalance hormones.

So, try to reduce stress through self-care and lifestyle changes. Spend time in nature, get quality sleep (more on that in a minute), try essential oils, make time for your favorite activities and practice mindfulness. Better mental health can change your physical health too!  

Try an anti-inflammatory diet (gluten & dairy free).

Foods have profound effects on our body, and when managing PCOS symptoms, you have to look at what you’re eating. Food can help or hinder our hormone balance and regular bodily processes. If you’re struggling with symptoms of PCOS, you should consider cutting dairy, cutting gluten, and finding the right carb tolerance for you. 

Conversely, more fiber, healthy fats, and herbal tea in your diet can help support a healthier you! I know this all sounds like a lot, but in The Cysterhood App, we make it easier with our PCOS meal plans. Otherwise, definitely read my blog for more healthy eating tips! 

Stay active.

The right exercises can help you reduce your symptoms and treat your pill-induced PCOS. However, don’t go right for the high energy, high-impact routines you see on YouTube. Try doing slow, weighted workouts. Those will help you get to optimal hormone levels! (The wrong exercises can make the problem worse, so read this post to learn about the best PCOS exercise, and join The Cysterhood for weekly workout routines that’ll get you back in the swing of things!). 

Consider taking supplements and vitamins.

Deficiencies in your diet can make your journey out of pill-induced PCOS harder. However, even with a healthy diet, it’s hard to get everything you need from food alone. Talk with your doctor about adding PCOS friendly supplements to your routine. The extra support should help you see symptom relief faster! 

Practice good sleep hygiene.

What is sleep hygiene? Basically, it’s taking time to set yourself up for bed, so you get maximum benefits from your time snoozing. You can get better sleep by winding down before bed, sticking to a sleep schedule, getting out in the sun, turning your screens off early, and maybe even taking a melatonin supplement. 

Sleeping well can help balance your hormones and relieve other symptoms of temporary PCOS too! See the full list of sleep improvement habits HERE, and talk to your doctor. 

Reduce caffeine intake.

If you’re in need of caffeine to get through the day, this is something to think about. Caffeine causes you to produce more cortisol. If you remember from earlier, too much cortisol is not a good thing! If you’re able to naturally produce energy, a cup of coffee isn’t a big deal, but if you already have high levels of stress and cortisol, and simply can’t get through the day, caffeine will eventually make the problem worse. It’ll also just make you more tired after it wares off, since your adrenal system will be so worn out from producing more cortisol. Because of this, consider replacing caffeine with prioritizing sleep and exercising to support your adrenals with slow, weighted workouts. (Or, at least go decaf.)

The pill may cause PCOS, but it can be reversed with the right lifestyle changes!

If you’re feeling the side effects of PCOS for the first time after having gotten off birth control, you’re not alone. Research seems to show that the pill could induce a form of temporary PCOS, but with an understanding of the problem and the right diet and lifestyle changes, you can work to reverse it. 

While you work it out, listen to this episode to learn more about the pill with PCOS and join The Cysterhood for all the support and guidance you’ll need to tackle your pill-induced PCOS. We’re all in this together, whether you have true PCOS or temporary PCOS!

You know that Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting women of reproductive age. 

You know that high levels of male hormones (‘androgens’) can disrupt the menstrual cycle, cause irregular periods, contribute to weight gain, and lead to unusual facial hair growth. 

But you may not know that PCOS can manifest in a variety of ways, affect people differently, and is linked to a lot of misconceptions. 

Have no fear, Cyster! I’m here to set the record straight, debunk the myths, and shine a light on the facts. 

Here are 10 interesting facts about PCOS that you may not know about. 

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content. 

10 Interesting Facts about PCOS

1. PCOS is more common than you think

Did you know that PCOS is the most common endocrine condition affecting women of childbearing age? PCOS affects approximately 6 – 15% of premenopausal women. Most women with PCOS only seek treatment upon anovulation (a lack of ovulation), but you can have PCOS and regular periods. Some women go undiagnosed for a long time because they don’t realize that they have PCOS symptoms. These may include hair loss, acne, fatigue, and sweet cravings caused by insulin resistance/low blood sugar. It’s so important to get labs and blood tests if you suspect you have PCOS, even if you don’t check every box.

2. You can lose weight with PCOS 

You’d be forgiven for thinking that weight loss with PCOS is an impossible endeavor, thanks to widespread misinformation. Many women with PCOS are overweight, but it’s not because they haven’t tried to lose weight or follow an exercise regime. Traditional weight loss methods aren’t necessarily helpful for PCOS Cysters. The key is to address the hormonal imbalance and insulin resistance behind the condition. Once these underlying issues have been addressed, sustainable weight loss is achievable.  Here are more tips to lose weight with PCOS.

Check out our PCOS-friendly weight loss resources here. 

3. PCOS can make you feel fatigued 

Feeling sluggish? PCOS is linked to chronic, low-grade inflammation, which is thought to contribute to fatigue. Thankfully, you can combat this through a combination of diet, exercise, and supplementation. Check out our handy blog posts for more information on how to boost your energy levels. You might also want to read this post, “PCOS High Levels of Iron: Symptoms, Causes, and Support.”

4. PCOS affects your mental health, as well as your physical health

PCOS is associated with an increased risk of anxiety, depression, or stress. This can be caused by various factors related to PCOS, including: 

• Hormone imbalances that affect mood. 
• PCOS-associated weight gain, acne, and hirsutism (i.e. excess hair growth) may cause self-consciousness and insecurity.
• Dealing with uncomfortable symptoms and health complications may cause stress. 
• Infertility may lead to a low mood or depression. 

Check out our mood-boosting PCOS self-care tips here. 

5. Untreated PCOS can lead to Type 2 Diabetes 

Androgen levels appear to affect where fat is stored in the body, and higher levels of the hormone can lead to women carrying more fat around the stomach. Excess fat around the abdomen can be dangerous as it surrounds internal organs and also increases the risk of developing health risks, including heart disease, type 2 diabetes, gestational diabetes, and liver problems. Thankfully, such issues can be prevented by diet and lifestyle changes. 

6. Acne may be an early sign of PCOS 

High levels of androgens cause increased sebum production, leading to acne and oily skin. For PCOS Cysters, acne is an outward manifestation of inflammation in the body. To treat and reverse acne caused by PCOS, we need to understand the root issue that sparks a flare-up. Find out more on our blog about PCOS skincare tips. 

7. Despite the name, not all women with PCOS have ovarian cysts 

Cysts are a symptom of PCOS, not a cause. PCOS is an endocrine and metabolic condition that affects the body well beyond the ovaries. Many researchers, doctors, and scientists are pushing to rename the condition, arguing that the current name is inaccurate and causes confusion. Listen to our podcast with Dr Lara Briden, author of the Period Repair Manual, for more insights on this!

8. You can get pregnant if you have PCOS 

Although PCOS Cysters may struggle to conceive, having Polycystic Ovary Syndrome does not mean you can’t get pregnant. In fact, PCOS is one of the most treatable causes of infertility in women. 

As with any woman, the best way to increase fertility and give your baby the best start in life is to adopt a healthy lifestyle. International, evidence-based guidelines for assessing and managing PCOS show that weight management, sleep, exercise, diet, limiting alcohol, and stopping smoking are the key factors in improving the likelihood of pregnancy. Check out our blog post on PCOS and ovulation here. 

9. Myo and d-chiro inositol have been found to improve the fertility and metabolic aspects of PCOS 

Inositols are holy grail supplements for PCOS Cysters. They can curb intense cravings, improve insulin levels, ease inflammation, enhance egg quality, reduce cholesterol, lower blood pressure, and aid healthy weight loss. Quite the all-rounder, right? 

Inositols are one of the most researched supplements for PCOS. The combination of D-Chiro inositol (DCI) and Myo-inositol in a 40:1 ratio is known to improve egg quality and ovarian function. DCI can improve insulin resistance, which is common in women with PCOS. This combined approach targets both the metabolic and ovarian aspects of the condition.  Ovasitol (15% OFF PRC code 292660) is a 100% pure inositol supplement made in the 40:1 ratio. It’s made from vitamin B8 and has been shown to improve egg quality and ovulation. 

10. There are things other than medicine that can help treat PCOS 

Diet, exercise, and lifestyle changes have a huge impact on preventing and managing PCOS. Gluten and dairy free lifestyle, good sleep, low-impact exercises, stress management, and limiting alcohol are all effective ways to keep undesirable symptoms at bay. For more information, check out our blog post on managing PCOS symptoms naturally.

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Her Mister and our handy blog posts on PCOS and Chill.