Author: Tallene

If you’re new on your journey to reversing polycystic ovarian syndrome here are ten of my favorite products that have helped me to work out, unwind and relieve and heal my PCOS symptoms. Bookmark this page because this article is a lifesaver list of gift ideas for yourself and other Cysters when it comes to Holiday gift giving and birthdays!

Prioritizing self-care has been proven to help to relieve stress. Stress is one of the biggest enemies of PCOS because it increases cortisol and inflammation, which in turn impacts PCOS symptoms, making them worse and more difficult to get under control or reverse.

In case you didn’t know, Sirak is our in-house personal trainer! He specializes in teaching women with PCOS how to work out and lose weight without spending hours on the treadmill! Here’s the kit-list we created together to ensure all our Cyster’s workouts are as effective (and low-impact) as possible!

10 Products To Help Heal PCOS

Workout For PCOS

Let’s first start with a quick roundup of the best workout accessories for women with PCOS. Establishing a regular exercise schedule is important to combat symptoms of PCOS for a variety of reasons. Just to name a few, a regular exercise can help relieve stress, improve mood, correct hormonal imbalances, improve insulin sensitivity, decrease the risk of type 2 diabetes, lower blood pressure, reduce blood sugar, and prevent weight gain. What I love about the workout essentials below is that they are simple yet very effective. Because as I’ve learned over the years, you don’t need a ton of fancy equipment to get a good, solid PCOS workout in.

• Resistance bands are a great accessory to a PCOS friendly workout! You can add intensity to body weight exercises by simply using a band! Squats, lunges and hip thrusters just got upgraded!
• An easy-to-hold set of hand weights or dumbbells are an essential addition to your workout area because they can be used for toning up arms, increasing the effectiveness of body weight exercises and adding a punch to your crunches. You could say a good pair of weights comes in handy.
• Protect your back and prevent ourselves from sliding all over the floor with this padded and stable yoga mat which also doubles as a portable workout area (and protects the neighbor’s ears!). This one will fast become a favorite as it has a handle so you can roll up and go!
• Who says you can’t look good while you workout? A really cute top gets me motivated to work out because I can’t wait to put it on! And as for leggings… who doesn’t live in them?

Self Care Relieves Stress

Beauty products and skincare can take us from feeling drab… to feeling fab! And bonus points if they’re good for our skin too. The best part? When you take good care of yourself and make time for a little pampering here and there, you relieve stress. Which, in turn, can help relieve symptoms of PCOS.

As a woman with PCOS, I really like to avoid artificial chemicals as much as possible. It’s not great for my body, but it’s also not kind to my skin – which needs protecting from PCOS acne flare ups.

• Sometimes PCOS can lead to brittle or dry hair (or even hair loss) – so shampoos and conditioners full of things such as jojoba are an excellent antidote.
• When I’m out of the shower, I love to dry brush my skin. Dry brushing your body helps with lymphatic drainage (i.e making you less puffy) and helps to detox excess hormones, like estrogen. Look out for natural bristles and don’t scrub too hard. The goal is to stimulate a healthy glow without leaving brush marks on your skin.
• Natural deodorant that doesn’t contain harsh chemicals can go a long way to detoxing your body and healing PCOS. This one has a gorgeous floral scent and I love how soothing aluminum free deodorant is! Plus, it’s kinder to the planet too.
• If I’m creating content or heading out for the day, I like to be mindful of what I put on my skin. It’s nice to wear make up, but not if I have to spend days fighting off an acne flare up afterwards! I went makeup free for ages because I was so worried about putting things that weren’t ‘clean’ on my sore skin. Then I found Ilia Beauty and have since bought nearly their entire collection of toxin free makeup! It’s good for your skin, looks great and is formulated so well that you sacrifice nothing when it comes to quality of your makeup look and color options.

Healing PCOS starts from within

The choice to begin healing your PCOS can be a hard one. I know from experience and from hearing from Cyster’s like you, just how difficult it can be to establish new daily habits. As well as to break the old habits. Healing from PCOS means making a commitment to yourself to heal, and all the lifestyle changes that come along with that goal. And I get it – that can be totally daunting.

If you’re currently feeling overwhelmed, know that you’re not alone. Also know that it’s not a race to see who can eliminate their symptoms the quickest. The BEST WAY to establish a new PCOS friendly-lifestyle is to start small and work you way out from there. Even the smallest lifestyle changes can make a big difference. And once you start healing, you will naturally be motivated to continue the process.

As well as making ourselves feel and look good, it’s paramount that we’re doing good on the inside too. Understanding how your body works is the key to making massive, healing, long-lasting change. And after educating thousands of women with PCOS we’ve realized knowledge is the most powerful resource someone can share.

• PCOS SOS is one of the best books I’ve read on the subject of managing and restoring hormonal balance. It’s also a great book to quote to friends or family who are struggling to understand.
• If you’re hoping to improve your fertility or effectively lose weight with PCOS, then 8 Steps To Reverse PCOS is a good foundational book to read too. It’ll help you with improving insulin resistance and reversing inflammation to finally lose weight and remedy PCOS side effects!
• Once you have a good knowledge base, it’s easier to work out what you want to implement next. Of course, diet is a huge topic within the PCOS community – and it can be a little overwhelming. As a registered dietitian and nutritionist, it’s something I’m mega passionate and highly researched on. All that knowledge, weight loss tips and PCOS reversing swaps are easily laid out inside our 4 Week Meal & Workout Plan! Take the stress out of grocery shopping and meal prepping by following the simple walkthroughs and recipes in the course.

How To Naturally Heal PCOS?

If you’ve recently been diagnosed with PCOS, you might be wondering if there is a natural way to treat PCOS? The good news is: there are a plethora of ways you can naturally heal your body and prevent PCOS flare-ups. You can find our full roundup of tips for managing PCOS naturally, HERE. But I’ll give you a quick rundown for good measure.

The best way to naturally heal PCOS is make some simple lifestyle changes. These lifestyle changes include:

• Eating balanced meals, including anti-inflammatory and PCOS fighting foods
• Eating several smaller meals throughout the day, rather than 3 huge meals
• Getting plenty of sleep at night and resting when needed
• Choosing low-impact exercises with the type of equipment I mentioned above
• Limiting your alcohol and caffeine consumption
• Learning to better manage your stress through self-care and mindfulness
• Consuming plenty of fiber and omega-3s
• Consider taking dietary PCOS supplements like Ovasitol (chiro-inositol + myo-inositol)
• Try going gluten and dairy free for 30-days

Continue staying inspired and gaining new knowledge with a membership to The Cysterhood! You’ll receive access to the largest and most supportive PCOS community in existence, as well as workouts, live challenges, a thriving and rapidly growing Facebook group, and all the supplementation tips you need to start reversing your PCOS and feeling like YOU again!

Take THE QUIZ and learn what type of PCOS you have!

Looking for more PCOS product recommendations? Grab my grocery shopping guide for meal prepping!

There is no cure for polycystic ovarian syndrome (PCOS). This is something any Cyster is well aware of. However, there is hope for managing PCOS symptoms. Trust me, you don’t need to just live with your irritating symptoms of PCOS. You can have a high quality of life using natural healing techniques!

One way you can get relief from both the physical and mental effects of PCOS is through exercise! Cysters, though, need to be aware of what workouts we do and if they feel right. Slow-weighted and meditative workouts are a great way to lower stress hormones while building muscle.

So, does yoga count? Is yoga good for polycystic ovary syndrome (PCOS)? That’s the question we’re exploring today! Here’s the breakdown on yoga and PCOS:

Is Yoga Good for PCOS?

To put it simply, yoga can work wonders for PCOS. It has a ton of health benefits! The meditative nature of the exercises keep our bodies relaxed and stress hormones low while we workout. This means we receive all of the benefits of yoga, without any of the anxiety you feel after you do an intense work out with PCOS.

Personally, when I switched to yoga after a year of intense kickboxing and cycling, I had never felt better. My body and stress hormones needed a break.

Have you ever felt fatigue, anxiousness, and even gained weight after working out A LOT? Going with a mindful and slow exercise such as yoga is the perfect choice for anyone looking to add a hormone-healthy fitness routine to their PCOS journey. Here’s why yoga is so good for PCOS:

Benefits of Yoga for PCOS

Improve Anxiety and Depression

Women with PCOS are 3 times more likely to be diagnosed with depression or anxiety than a person with no autoimmune disease. Hormone imbalance, unwanted body changes, and other symptoms of PCOS really contribute to this issue. Then, depression and anxiety can contribute to unhealthy lifestyle choices that further worsen PCOS symptoms, creating a vicious cycle that’s hard to break.

However, meditative yoga has been shown to alleviate depression and anxiety and help break that cycle. The exercises promote relaxation, which can lower your heart rate, blood pressure, and stress levels. In studies when Cysters participated in yoga for around an hour, three times a week, they found significant reduction in their symptoms of depression and anxiety after just one month. 

Balance Hormones

Because yoga practices have relaxing benefits, they decrease strain on the adrenal system. When your body receives stimuli like a fast-paced workout, a bunch of caffeine, or an anxiety-inducing situation, your body releases extra cortisol, which is your body’s fight or flight response. 

It’s what has kept us alive for thousands of years. In these intense situations, the increase in our heart rate and blood pressure keeps us alert to survive the threats ahead . . . however, we’re not coming face-to-face with bears or opposing troops most days. Instead, we’re worked up about our job, family commitments, or other not-so-life-threatening situations. 

When our bodies release cortisol, it increases our blood pressure and disrupts our glucose metabolism. Then, our adrenal system has to work overtime to regulate our bodies again after a burst of stress like this! (Which is exactly why fast-paced, heavy workouts have probably never gone well for us ladies with PCOS.) 

Instead, choose yoga, which relieves stress and helps to regulate those hormonal imbalances. The deep breathing, slow movements, and focus on mindfulness are ideal for us. 

Regulate Menstrual Cycle

Irregular periods are often one of the first signs of PCOS. When there are high levels of androgens (male hormones) in the body, reproductive organs can’t function properly. The follicle doesn’t mature and release, and a period never occurs. 

However, studies have shown that practicing yoga can help with period-related hormonal imbalances like testosterone levels to improve menstrual health. In addition to helping regulate your period, yoga can also ease pain, swelling, cramping, and breast tenderness. 

Stimulate Metabolism

Many women with PCOS have insulin resistance, which means their body doesn’t metabolize and process glucose properly. This increases Cysters’ risk for weight gain! Yoga, though, can help stimulate proper metabolic processes through twisting and compressing. 

It’s pretty crazy, but various yoga poses sort of massage your abdominal organs and help to regulate your endocrine organs. Plus, any type of increased physical activity is going to help improve metabolism, digestion, and circulation, which can help you lose weight and lower the long-term risks of PCOS. 

Boost Energy and Focus

Though scientists aren’t sure why, certain types of yoga has been shown to boost energy and increase executive function (a person’s ability to plan, focus, recall, and multi-task.) They believe it is because of endorphin release and increased blood flow to the brain. Even more, yoga can help you silence stirring thoughts and focus on what’s currently important. 

Yoga can help with physical energy too! If you’re a Cyster, you know fatigue. Sometimes the worst part of PCOS aren’t the cysts and extra pounds, but the constant fogginess! 

Though yoga alone can’t fix all your PCOS symptoms, it has been shown to help support your symptom management when combined with other lifestyle changes. 

Best Yoga Poses for PCOS

Mountain Pose

The mountain pose is a really easy position if you’re just starting with yoga for PCOS. Simply stand with your feet parallel and your arms hanging naturally with your palms facing out. Then, take deep breaths and roll your shoulders. It’s a great choice because it’s thought to be good for digestive health! 

Forward Fold 

Here’s another one considered helpful for digestion, although it’s also thought to help reduce stress and lower blood pressure. For this one, start in the mountain pose, then take a deep breath and bend forward until you touch your feet. Keep breathing, and each time you do, lift and stretch your abdomen. Really feel the stretch.

Downward-Facing Dog

To do this pose, you kneel on all fours. Then, you breathe in, and stretch out your legs to make an inverted “V.” It’s believed this helps improve circulation since your head is lower than your heart. Additionally, it’s thought to relieve tension from the neck and back, which further helps blood flow to the brain! 

Child’s Pose 

When you do child’s pose, you start on your knees, separating your legs slightly. Next, bend forward and lay your torso across your knees, stretching your arms forward with your palms on the ground. This pose is thought to boost blood circulation, help with digestion, and energize your body to fight fatigue. 

Bridge Pose

For the bridge pose, start by lying on your back. Then, place your feet flat on the floor a shoulder’s width apart. Next, your palms go flat on the floor, down at your sides. Finally, press your hips and torso into the air. This one has been shown to really help with PCOS related pain by relieving lower back tension. 

Reclining Butterfly Pose

To do the butterfly pose, sit on the floor and press your feet together, spreading out your knees and thighs. Then, lie down on your back and place your hands on your stomach. Studies have indicated this pose relieves pelvic pain, eases stress, and relieves symptoms of depression. 

Bow Pose

The bow pose is considered helpful for PCOS because it’s believed to regulate menstrual flow, stimulate the reproductive organs, and relieve pelvic pain. To complete the pose, lie on your stomach and hold your ankles. Pull to lift your legs and chest off the ground. Hold, release, repeat as necessary. 

Boat Pose

Finally, let’s talk about the boat pose! This one requires a little balance, but basically, you sit with your legs and back off the floor stretched out. You’ll look like a “V.” Your hands should extend past the knees with your arms out straight. The boat pose is thought to better the health of your reproductive organs and relieve pelvic pain as it releases stress and anxiety on your body and mind. Give it a try! 

Mediative workouts like yoga are great for PCOS symptoms! 

Alright, it’s time to roll out your yoga mat, close your eyes, take some deep breaths, and practice some poses. Though yoga cannot cure PCOS symptoms, adding mediative workouts into your daily routine can make reversing PCOS a little easier. 

For more tips on how to naturally manage your PCOS, check out my blog and podcast! We focus on a different PCOS topic every week to help you thrive despite PCOS.

Also, don’t forget to join the The Cysterhood App. It’s both a resource and community that can help you reach your PCOS healing goals. There, you can earn points that can be traded in for prizes like my favorite yoga kits. I can’t wait to see what they do for your journey!

Polycystic Ovary Syndrome (PCOS), now called polyendocrine metabolic ovarian syndrome (PMOS), is a hormone disorder affecting women of reproductive age. When we think of PMOS, we think of the uncomfortable symptoms. From fatigue and excessive hair growth to bloating and oily skin, women with the condition have to deal with a lot. It can be pretty exhausting, right?

Here’s the good news. 

You can manage the symptoms of PMOS and lead a happy, healthy life. I’m Tallene, a Registered Dietitian with PMOS, and I understand how difficult it can feel to really nail down a self-care routine that you feel like support your symptoms.

Contrary to the blanket ‘one-size-fits-all’ advice you may have heard, it’s not just about losing weight; it’s about taking care of yourself from the inside-out, so you can ease your symptoms, boost your self-esteem, and learn what works for your mind and body. 

Let’s take a look at the top self care tips to help manage PCOS symptoms. 

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 make dietary/lifestyle changes, please consult your doctor first who will be able to advise you on appropriate treatment options. 

PCOS got a name change! In May 2026, PCOS was renamed to PMOS by international consensus published in The Lancet. The name change reflects the hormonal and metabolic side of the condition beyond the ovaries alone. This is why you’ll continue to see us use both names interchangeably through the 2028 decision.

PCOS (PMOS) Self Care Tips 

Eat the right foods 

Women with PMOS are often insulin resistant, which is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. The pancreas produces even more insulin to lower blood sugar levels. That extra insulin promotes weight gain and increases cravings, which can lead to binge-eating or consuming too much sugar. It can also increase your risk of developing type 2 diabetes and heart disease.

A PMOS-friendly diet is a varied diet that satisfies your hunger and helps you maintain a healthy weight. If you’ve been diagnosed with PCOS, you may have been told to cut out carbs altogether because they spike your blood sugar. This isn’t a sustainable approach. If you’re curious what foods to keep around for PCOS, check out our pantry must-haves HERE and our roundup of PMOS-fighting foods HERE.

Foods To Avoid With PCOS

Here is a list of common foods known to contribute to, trigger, and / or worsen symptoms of PCOS:

• Refined carbs, including white bread, muffins, pastries, sugary desserts, and pasta
• Processed sugars like high fructose corn syrup
• Gluten and dairy
• Excess alcohol and/or caffeine
• Other inflammatory foods

Carbs

You can eat carbs, but the way you eat them makes a big difference in how your body digests the food and absorbs the sugar into your bloodstream. It’s a good idea to balance carbs with protein, healthy fats, and fiber. For example, if you’re having fish and salad, you could add a side of rice. The healthy fats in the fish and the fiber in the salad will slow down how quickly the carbs make your blood sugar rise, and control how quickly it comes back down. 

To learn more about how many carbs are right for your body, I can help you Discover Your Carb Tolerance in The Cysterhood.

Fiber 

As well as relieving constipation and filtering out excess hormones, fiber plays a key role in lowering cholesterol and keeping your blood sugar stable, which can aid in weight management and improve whole-body insulin sensitivity. 

Fiber-rich foods not only provide volume but also take longer to digest, making you feel fuller and energized for longer and on fewer calories.

Protein and Healthy Fats 

Protein helps to stabilize blood sugar levels, lower high blood pressure, and keep insulin down by blunting the absorption of carbohydrates/sugars. Healthy fats like avocado, nuts, flax seeds, and olive oil are also great additions to a PMOS-friendly diet as they have strong anti-inflammatory properties.

PMOS is strongly linked to chronic, low-grade inflammation. You might be dealing with inflammation if you’re experiencing digestive issues, headaches, joint pain, weight gain, inexplicable fatigue, or food sensitivities (e.g. gluten intolerance).

Supplements for PMOS

Along with a balanced diet, certain supplements can help fill nutritional gaps and support some of the underlying issues associated with PMOS (PCOS). However, know that supplements aren’t a replacement for a personalized treatment plan. And what you need ultimately depends on your symptoms, lab results, and other health conditions. This is why it’s always a good idea to consult your healthcare provider before adding something new. But if you are looking for meaningful supplements to add, here’s what I recommend:

• Omega-3 Fatty Acids: Known for their anti-inflammatory benefits and may support metabolic and cardiovascular health. You can get omega-3s through foods like salmon, sardines, chia seeds, and walnuts, or through a quality supplement!
• Inositol: One of my go-to supplements for women with PMOS, particularly when insulin resistance is part of the picture. Myo-inositol and D-chiro-inositol can support insulin signaling, menstrual regularity, and ovarian function. Skip the guesswork with our Inositol Complete 40:1, which is formulated to the exact ratio your body naturally uses.
• Vitamin D: Plays an important role in bone and immune health and may be relevant to metabolic and reproductive health. Ask your provider to check your vitamin D levels and recommend an appropriate amount if you’re deficient.

Supplements work best as exactly that: supplements to the nutrition, low-impact movement, and stress-management habits you’re already building to help manage symptoms.

Remember to Eat 3-4 PMOS Meals Per Day

As a registered dietitian with PCOS, I suggest eating 3 balanced meals (breakfast, lunch, and dinner) along with one PCOS-friendly snack. You’re less likely to have cravings throughout the day when your meals and snacks are balanced and you’re preparing some of your food in advance.

Drink Herbal Tea

Drinking unsweetened herbal tea has a plethora of benefits, especially for women with PCOS. Just to name a few, certain types of herbal tea can: help keep you hydrated, provide essential vitamins and minerals, be a good source of antioxidants, help jump start your metabolism, provide stress relief, promote good sleep, and so on. Here are some of the best herbal tea for PCOS and what they’re good for:

• Green, white, and black: Antioxidants and anti-inflammatory properties
• Peppermint and spearmint: Anti-androgenic effects
• Cinnamon: Improving insulin resistance and relieving stress
• Ginger: Anti-inflammatory properties and female hormone regulation
• Licorice root: Reducing testosterone and helping reduce cravings

Regular Exercise 

Regular exercise can support both the metabolic and reproductive sides of PMOS. Movement helps your muscles use glucose more effectively, which can support insulin sensitivity. Most importantly, finding an exercise you genuinely enjoy can make it much easier to stay consistent.

I especially love slow-weighted and lower-impact movement for women with PMOS, including strength training, Pilates, and yoga. If you’ve ever wondered: “Is Yoga good for PCOS (PMOS)?“ The answer is yes, yes, and yes again.

You don’t have to make yourself suffer through an intense workout routine just to feel like you’re properly caring for your symptoms. (In fact, I actually recommend avoiding strenuous or intense workouts!) Slow-weighted workouts can help reduce the stress hormone cortisol, making you feel calmer and happier.

Even better, exercises can be an important form of self-care. Instead of viewing every workout as a way to burn calories, think about movement as time you’re setting aside to support your strength, energy, mood, and long-term health.

Spending Time in Nature 

In a world that’s always “on”, it’s easy to stay glued to our phones and computers for hours on end. Before we know it, we’ve spent the whole day staring at a screen. And we wonder why we feel so sluggish! 

Never underestimate the calming and rejuvenating powers of nature. Go for a walk, eat lunch outside, and swap 20-minutes of screen time with sitting in the garden or local park. It’ll work wonders for your mind, help to combat fatigue, and give you a well-deserved boost. 

Get Enough Sleep 

Quality sleep is the very foundation of self-care. You should aim for 8-9 hours of sleep a night to reduce stress, maintain a healthy weight, boost your immune system and lower your risk of serious health problems, like diabetes and heart disease. 

If you struggle with falling or staying asleep, start by creating a nighttime routine that signals to your body that it’s time to wind down. Put away devices before bed, dim the lights, take a warm bath, read, or listen to something relaxing. Keeping your sleep and wake times relatively consistent can help, too.

And if sleep is an ongoing struggle, you’re not alone! That’s why I put together a full guide how to sleep better with PCOS (PMOS), with more ways to improve your sleep habits.

If you struggle with dozing off, try to implement a nighttime routine that gets you in a more relaxed state. This could include turning off your devices an hour before bedtime, taking a warm bubble bath, drinking herbal tea, or listening to a relaxing playlist.

Essential Oils

Essential oils are known for their self-care benefits and, in turn, have become more and more popular over the years. Some essential oils, like lavender and rosemary, are known to calm the nervous system and reduce stress and anxiety. Other essential oils, like cinnamon and thyme, may even help improve insulin resistance and balance progesterone levels (respectively).

Consider adding essential oils to your daily routine via lotions, carrier oils, relaxing soaks, and diffusers. For a full roundup of the best essential oils for PCOS and how to use them, click HERE.

Practice Mindfulness and Meditation

It’s easy to rush through a demanding schedule without stopping to notice what’s going on around you. Mindfulness is about bringing your attention back to the present moment. It helps you focus on your thoughts, feelings, breathing, and immediate surroundings rather than constantly operating on autopilot.

This can be as simple as noticing your breathing for a minute, paying attention the the light coming through your window, or actually focusing on the flavors and textures of your food while you eat. And if you’re new to meditation, start with just a simple 5 minutes a day.

Sit somewhere comfortable, close your eyes, and focus on slow, steady breaths. When your thoughts wander (and they will!), simply notice it and bring your attention back to your breathing. A short guided meditation can also be helpful if sitting in silence feels difficult.

Not only can this help you feel better mentally, but it can have a domino effect on PMOS symptoms. Ultimately, the goal isn’t to be “good” at meditation. Instead, it’s to give your nervous system a few quiet minutes and create a routine that helps you feel more grounded.

Caring for Your Mental Health with PMOS

Self-care with PMOS isn’t only about what you eat or how often you exercise. Mental health deserves just as much attention.

Anxiety and depression are more common among women with PMOS, and there are several possible reasons for that connection. Hormonal and metabolic factors may play a role, but so can the reality of living with symptoms such as infertility, weight changes, acne, hair loss, excess facial hair, and irregular periods. Managing a chronic condition itself can be emotionally exhausting.

That’s why struggling emotionally after a PMOS diagnosis shouldn’t simply be brushed off as “common stress.” Make mental health part of your overall PMOS care. That might mean working with a therapist, talking openly with people you trust, joining a supportive community, spending time doing things that make you feel like yourself, or discussing persistent anxiety or depression with your healthcare provider.

If you’re experiencing ongoing sadness, loss of interest in things you normally enjoy, or other changes that are interfering with daily life, reach out to a qualified mental health professional. Your emotional well- being is part of you health, and getting support can be just as important as addressing physical symptoms.

Managing Your Stress Levels

Stress isn’t something any of us can completely eliminate, and you don’t need a perfectly peaceful life to manage PMOS. What you can do, however, is create regular opportunities for your mind and body to recover.

Cortisol is a normal and necessary hormone involved in your body’s stress response. The goal isn’t to “get rid of” cortisol. Instead, it’s to focus on habits that help keep your stress levels manageable and give you space to recover from everyday stressors.

Try building a few realistic stress-relieving habits into your routine. Take a walk outside, practice slow breathing for a few minutes, journal before bed, stretch, meditate, listen to music, call a friend, or set aside time for a hobby that has absolutely nothing to do with being productive.

Setting boundaries can also count as stress management. If your schedule is constantly overflowing, look for responsibilities you can delegate, decline, or simplify. Self-care doesn’t always look like adding another wellness activity to your day. Sometimes, it’s taking something unnecessary off your plate.

PMOS Cravings and How to Handle Them

If intense cravings are one of your PMOS symptoms, they’re not necessarily a sign that you need more willpower. Insulin resistance can make blood sugar regulation more difficult, which may contribute to energy dips, increased hunger, and cravings for quick sources of energy like surgery or carbohydrate-rich foods.

Instead of trying to ignore a craving, look at what you’ve eaten so far that day. Did you skip breakfast? Has it been six hours since your last meal? Did your lunch contain a blend of nutrients? In the moment, try pairing the food you’re craving with protein, fiber, or healthy fat. If you want something sweet, for example, you don’t necessarily need to tell yourself you can’t have it! You could pair it with nuts, seeds, or another source of protein and fat to make your snack more satisfying.

Most importantly, don’t turn cravings into a personal attack. They’re information. Pay attention to when they happen and what makes them better or worse, and use those patterns to adjust your meals and routine.

What Does Self Care Look for You with PMOS?

Living with PCOS (PMOS) doesn’t mean you have to stick to strict, unrealistic, unsustainable schedules. Prioritize rest, incorporate a gluten- and dairy-free diet, enjoy low-impact movement, make time for stress management habits, and treat yourself with kindness. When you build a routine that works with your body, you can slowly reduce symptoms and find real relief.

Don’t know where to start? You can download The Cysterhood App, full of PMOS-friendly recipes and workouts and a community of supportive women who know exactly what you’re experiencing. And of course, take my free “What’s Your PMOS Type?” quiz to learn more about what may be driving your symptoms.

You got this,

Tallene, RD

Medical disclaimer: This content is for educational purposes only and is not medical advice. Always talk to your doctor before starting any supplement, especially if you take medications, are pregnant, or are trying to conceive.

Supplement disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Polycystic ovarian syndrome (PCOS) can affect your body in lots of ways. With such a long list of potential symptoms, it’s hard to know what is your PCOS and what’s an unrelated issue. If you’re a woman with PCOS, you’ve probably wondered if PCOS is the reason you’re always fighting off some infection or illness. It may feel like you get one sickness after the other.

For many women with PCOS, it just doesn’t seem like our immune system is doing what it’s supposed to, but is polycystic ovary syndrome (PCOS) to blame? If so, how do we get relief? I’ll explore all the links between PCOS and autoimmune disease today, and give you practical tips to strengthen your immune system. Let’s get into it:

Does PCOS Lower Your Immune System?

There is definitely a connection between PCOS and a lowered immune system. Depending on your PCOS type, hormonal imbalances and an inflammatory diet can play a role in your compromised immune health. And, if you’re also gluten or dairy sensitive, you’re at an even higher risk of experiencing immune issues. 

When our gut tries to digest these foods, it sends a sort of “call for help” to the immune system asking it to help break down the proteins. (The same thing happens when our bodies ingest environmental toxins from micro-plastics, flame retardants, paint, candles, and birth control pills.) 

Unfortunately, the body just can’t digest these things, despite the call for help. So, the toxins and proteins build up in the system, leading to continual immune responses and potentially leaky gut syndrome over time. At the very least, these un-break-downable toxins can trigger other PCOS symptoms as well as lowered immunity. 

Gluten, dairy, and environmental factors aren’t the only reason for lowered immunity in PCOS. Hormonal imbalances are to blame too! People have three main sex hormones: estrogen, testosterone, and progesterone. However, Cyster’s often have lower levels of progesterone. And, low levels of progesterone over-stimulate the immune system! Overstimulation of the immune system means your body can’t tell the difference between healthy cells and invasive ones. Often, this causes frequent sickness, poor recovery from sickness, and general fatigue. 

Additionally, PCOS patients commonly have elevated levels of hormones called androgens, which are male sex hormones, including testosterone. Excess androgens can cause chronic, low-grade inflammation that overstimulates that immune system further.

All that being said, PCOS definitely affects your immune system! 

Is PCOS An Autoimmune Condition?

Whether or not PCOS is an autoimmune condition is widely debated, and there isn’t a medical consensus. However, many doctors claim that since the low levels of progesterone cause the formation of autoantibodies (antibodies that attack your own body), polycystic ovarian syndrome (PCOS) is very likely a type of autoimmune disorder. I tend to agree with this consensus, however, some medical professionals consider it simply an endocrinopathy. (AKA disease of the endocrine system.) 

How To Manage PCOS And Low Immune System

Consider cutting gluten and dairy.

People with PCOS should consider cutting gluten and dairy for 30 days to see how it feels. As we discussed, the proteins in gluten and dairy are not easily digested by the gut. So, your stomach uses inflammation to alert the immune system it needs help. This chronic inflammation can put you at an increased risk of other immune issues and harsh symptoms like joint pain, swelling/bloating, and skin issues. 

Cutting gluten and dairy can help relieve your symptoms, strengthen your immune system, and bring your energy back. You can learn more about cutting gluten and dairy HERE. And, if you’re intimidated by finding meals without dairy and gluten, don’t worry, our meal plan has you covered! 

Eat omega-3 fatty acids.

Foods with omega-3 fatty acids have anti-inflammatory properties that can help stifle the immune system’s overreaction. Plus, omega-3 is good for a lot of other PCOS symptoms because it reduces insulin resistance, improves your lipid profile (cholesterol), and helps balance hormones.

To up your omega-3 intake, add omega-3 rich foods like salmon, flaxseeds, walnuts, chia seeds, oysters, and more to your diet. You could also consider taking an omega-3 fish oil supplement for extra support after consulting with your doctor.  

Choose the right PCOS-friendly foods. 

Speaking of foods, they have a lot of power! Choosing foods with antioxidants, beneficial vitamins, anti-inflammatory properties, and low carbs can help alleviate your symptoms and support your immune system. Avocados, berries, turmeric, pumpkin, and even dark chocolate (in moderation, Cyster) can have PCOS-fighting effects. You can find a roundup of my PCOS pantry must-haves HERE. 

Exercise regularly.

If you weren’t already convinced exercise was good for you, did you know that working out can actually help your body fight off pathogens? It’s true! Exercising has been shown to strengthen the immune system and reduce inflammation. Just make sure you’re doing PCOS-friendly workouts like these. 

Improve your sleep habits.

Getting good sleep with PCOS is not always easy. Hormonal imbalances, insulin resistance, irregular menstrual cycles, anxiety, and depression can all contribute to PCOS sleep problems. However, if you can improve your sleep hygiene using these techniques, you can help support your immune system as well.  

Practice self-care.

Increased levels of stress is another contributing factor to poor immune health. High cortisol levels lower the number of lymphocytes in the body, which are cells that help protect your body from infection. Taking time to care for your mental health and overall wellbeing can also help your physical wellness. 

Whether PCOS is considered an autoimmune disorder is up for debate, but there is no debate that PCOS can have a significant impact on your immune health. 

When you have polycystic ovarian syndrome (PCOS), you may feel like you’re always getting sick. This probably isn’t just in your head! If you have made no lifestyle changes to manage your PCOS, you may be encountering the negative effects of PCOS on your immune system. 

Use the advice above and direction from your doctor to strengthen your immune system and make strides in your overall PCOS recovery! For even more support, you can join The Cysterhood, a community of women just like you finding ways to remedy their PCOS symptoms. Our blog and podcast also has tons of free information that can help you get your PCOS life back on track. Let’s heal, Cysters!

The fastest way to start healing and reversing your PCOS symptoms is knowing what type of PCOS (polycystic ovary syndrome) you have. And getting a lab kit test done, then going over the results with your physician.

Did you know that even if you’ve vastly improved your PCOS symptoms you can still learn a lot from taking a lab test kit? But what if you’ve already put in the work and your body is healing? What’s the point of getting new labs done if you’re improving?

After all that work your results will most likely be a vast improvement from your initial lab tests. But monitoring things like inflammation (by checking your C-reactive protein) as well as your hormone levels. And any signs of adrenal fatigue can give you clues on how to be the healthiest version of yourself. Unless you have lab work done, or have really dominant symptoms, some sneaky things can still be happening in your body that you might not even recognize as symptoms.

For example, maybe you’re used to a little bit of cramping or acne before your period. Or mood swings on the first day of your period. You’ve gotten so used to the symptoms because they’re “not as bad” as the serious symptoms you have either healed or reversed. Did you know you don’t have to deal with even “small” symptoms like those? There’s a way to fine-tune your body, understand how to increase energy, and drop extra pounds, in a healthy way!

What type of PCOS do I have?

After you take your lab test / blood test and get your results your practitioner will walk you through the panel and talk about what you can do to improve your symptoms or check any issues before they become worse. Types of PCOS include: inflammatory PCOS, insulin resistant PCOS, adrenal PCOS, and post-pill PCOS.

4 Types Of PCOS

Understanding which of the four possible PCOS types you may have will help you focus on what to work on improving. Take the quiz HERE to discover which type you have and get started on a path to healing.

Small, incremental changes in your diet and lifestyle will make a huge impact. And help you see results quickly so you can start to get excited and motivated to keep going! Of course, your quiz results are not a diagnosis. And it’s always best to go to your doctor to confirm and make sure. But your results will help you understand what’s happening inside your body so you can feel empowered to talk to your doctor about a plan to reverse your PCOS symptoms.

Inflammatory PCOS

Everyone needs a different type of protocol because their symptoms vary in degree. So don’t worry if your symptoms list doesn’t exactly fall into one of these categories. PCOS is a spectrum and a syndrome. Which means there’s no one size fits all approach. And everything that’s recommended in this article may not be for everyone.

One common type of PCOS is inflammatory PCOS. With inflammatory PCOS the tell-tale symptoms will be weight loss plateau, feeling fatigued most of the time, bloating, cystic acne, rashes, joint pain (almost an arthritic-type pain), and other inflammatory markers.

You may also experience irritability and even feelings of anxiety after eating, stomach aches, and brain fog. 

The two types of inflammation are acute and chronic.

Acute inflammation is similar to hitting your elbow on the edge of a doorway. You’ll feel immediate pain as the area gets red and swollen. Your body is sending white blood cells to go and protect that area. Chronic inflammation is when this flow of white blood cells is constantly happening in your body. For example, from eating foods that contain gluten and other harmful substances, creates a battleground for inflammation that’s constantly happening and that can create a lot of stress on your system.

Your body is trying to protect and heal you by releasing these messengers such as inflammatory cytokines. Which signal your ovaries to secrete more testosterone, raising your androgen levels and throwing all your sex hormones off balance. These signals also act directly on fat cells and cause insulin resistance.

The best way to start treating this type of PCOS is to identify ways to reduce inflammation such as going gluten free for at least 30 days to see if this helps your symptoms improve. Other inflammatory foods that may trigger PCOS food sensitivities include caffeine, dairy, and certain added sugars and preservatives.

When you eat gluten, it activates a protein in your body called zonulin. Zonulin regulates the tight junctions in your intestinal walls, and gluten causes zonulin to start stretching out those tight junctions. When the intestinal walls become loosened they develop small holes.

Those holes allow gluten and other harmful substances, such as bacteria, into your bloodstream.

When your body recognizes these substances entering your bloodstream it sends the white blood cells as a defense and that’s when you’ll experience bloating.

Chronic low grade inflammation with hirsutism also makes the cells eventually become insulin resistant. And women with hirsutism (PSU) are more prone to this because of genetics and increased baseline inflammation. Another thing that can help reduce inflammatory PCOS is vitamin D. And one of the best supplements is from Theralogix (use code 292660 for 15% off). Make sure you check with your physician to see if your vitamin D levels are at a normal level. And ask if taking a supplement could help.

Insulin Resistant PCOS

Insulin resistance manifests as uncontrollable weight gain, which is one of the most significant symptoms of PCOS.

If you have insulin resistant PCOS you may be hungry and then immediately hungry again after eating. Experience anxiety after eating, and feel irritable. You could also suffer from cystic acne which is caused by high insulin leveles triggering testosterone (male hormones) production. When testosterone gathers around oil glands it causes inflammation and breakouts. Not to mention, excess hair growth and weight gain.

Insulin resistance triggers about 80% of the PCOS symptoms most women experience. Metabolic dysfunction is where insulin resistance happens, which is the true root cause of PCOS. 

When a person is insulin resistant the brain creates a new normal set point for the body’s weight. It wants to hold on to fat stores. And for every pound that we lose, our metabolism slows down more in an attempt to regain the lost body mass. When this happens the thyroid hormone also drops. And our cell metabolism slows down, our appetite increases. And fat is stored with more efficiency for every lost pound.

As a result, when we go on diets that are super restrictive and stressful, we end up losing weight only temporarily, regaining the weight (plus more), ultimately damaging our metabolism.

Women with PCOS are genetically predisposed to insulin resistance. And there’s nothing you can do to change this. But being aware of how your body works empower you to be able to take the correct steps to manage a healthy weight, increase insulin sensitivity, and relief symptoms.

Tips to keep in mind are not snacking too much throughout the day.

(This causes random spikes in blood sugar, which causes more insulin resistance), and making sure when you eat you’re choosing foods that aren’t drastically impacting your blood glucose levels.

For more on creating nutritionally balanced meals visit THIS blog post. And check out the 4-week meal plan for PCOS HERE.

A few more tips for combating Insulin Resistant PCOS are:

• Prioritizing exercise with slow, weighted workouts (aim for 75 minutes a week to start).
• Getting good sleep at night (that means getting your 8 hours!)
• Incorporating Ovasitol into your supplement routine (use code 292660 for 15% off)

Exercise has a trickle down effect that can improve your overall health. Even just 15 minutes per day will make an enormous difference in your inflammation levels, insulin resistance, self-confidence, mood issues, and confidence.

Choose fun workout programs (like the ones featured in our membership program) that you can do at home that targets legs, booty, belly and core strength.

Adrenal PCOS

Remember that stress hormones can cause you to retain and gain weight as well. So if you’re tired, take a nap. Powering through adrenal fatigue is only going to hurt your long-term healing goals. When a woman experiences stress, whether physical or emotional or inflammatory, she ends up creating high levels of cortisol (the stress hormone). Over time, the adrenal glands on top of the kidneys can no longer keep up with the body’s demand for cortisol.

Cortisol isn’t good for PCOS because it’s a precursor for progesterone. A hormone necessary for ovulation. Reducing stress, getting enough sleep, and meditating for just 10 minutes a day can reduce stress. Which allows the body to produce the necessary hormones for a healthy menstrual cycle. If you’re having trouble getting good quality sleep, consider reducing your caffeine intake. Taking melatonin or CBD (15% off).

Your Thyroid and PCOS

Routinely checking things like thyroid levels can help you create new, easy to accomplish health goals without getting overwhelmed by dealing with every symptom at once. If you take an at-home lab kit test and see that you’re within range (even if it’s the lower end of the functional range), detecting even the slightest bit of hyperthyroidism early can help you keep those symptoms from getting out of control.

Your daily food intake can also have a major impact on your thyroid levels. For example, eating kale, broccoli and brussels sprouts can weaken and suppress your thyroid if consumed in excess because they’re cruciferous vegetables. Work on creating a ‘rainbow’ array of fruits and veggies to ensure you’re getting a range of nutrients and high quality fiber.

Being consistent about any daily supplements and multivitamins prescribed to you by your doctor, and keeping track of your testing results, is a crucial part of reversing PCOS symptoms.

Consider getting blood work tests after 3, 6 or 12 months to track your improvements. And see what needs to be changed. Seeing your symptoms slowly but surely improving will help make healing a fun experience! You’ll be reminded that your healthy lifestyle is totally worth the work!

After recently taking a lab kit test Tallene’s practitioner told her she wasn’t getting proper micronutrients to support her thyroid. And that this hypothyroid issue was slightly affecting her progesterone levels. Which were also on the lower end. In some cases, this can cause your menstrual cycle to not be consistent every month, which might look like irregular periods or no periods.

Consistently taking vitamins and supplements that support the results from your lab kit test will start to make an impact on your body’s overall health. And since our bodies can easily change as time goes on, making sure you have fresh results to learn from can help support your long-term health goals.

As you’re working on getting your thyroid levels back to a healthier mid-range on the spectrum, know that you could experience what Tallene described as “detox symptoms,” on her podcast. Tallene goes on to say, “I am taking a daily thyroid support supplement from Equal Life. And it is actually really helpful so far. You have to take four a day and I’ve taken it for a week. And I can tell that it’s doing something because I feel the detox symptoms. I am a little bit loopy by five o’clock. My eyes hurt, like I want to sleep.” 

As with any supplement, talking to your doctor about what works best for you based on your lab results is crucial, and if you’re looking for support and sisterhood as you go through these experiences remember that you can join the largest PCOS support group in the world right now! Check out the membership HERE.

Binding globulin, known as the ‘sex hormone,’ cleans up the high androgens levels in your body.

When you have low levels of thyroid you have low levels of the sex hormone, and that can lead to hyperandrogenism, hair loss and acne due to high testosterone. 

Gluten contains a protein called gliadin which your body can easily mistake for a thyroid molecule in a process known as molecular mimicry. If your gut is irritated and inflamed, because of gluten sensitivity, then the gliadin protein is able to enter your bloodstream and your immune system mistakenly identifies the gliadin as an intruder and attacks it by producing antibodies. Once these antibodies are formed they can also attack your thyroid gland.

If you have Hashimoto’s thyroiditis, which is an autoimmune condition, or if you have hypothyroidism, you’re causing your body to attack itself as a form of self-defense every time you eat gluten.

Going gluten free will help clear up a vicious cycle of symptoms, so consider giving this lifestyle change a try to see truly long-lasting health improvements for your PCOS.