PCOS and endometriosis are both chronic conditions women of childbearing age experience. On the surface, these two diagnoses on the surface seem almost indistinguishable, which has some people mistakenly believing the conditions are interchangeable! They both affect the reproductive, digestive, and immune system in very similar ways and cause compare symptoms. 

However, though there are quite a few similarities between the two, they are two completely different conditions that affect your body in different ways. In fact, a woman can be diagnosed with endometriosis and PCOS. To help you understand the differences between the two conditions, I am using this post to break it all down! 

Here’s what you need to know about endometriosis vs PCOS: 

Difference Between PCOS and Endometriosis 

The primary difference between PCOS and endometriosis is that PCOS is mainly a hormonal issue and endometriosis is mainly a physical issue. Both affect the reproductive system causing similar symptoms, but in very different ways. 

PCOS and endometriosis symptoms differ because of the core issues they stem from. For example, endometriosis causes significantly more pain than PCOS. As you can imagine, scar tissue and adhesions binding your organs together would be very painful. PCOS pain, on the other hand, manifests as overall body aches, headaches, and worsened cramping during periods. This pain is less significant because it’s hormonal, rather than a physical trauma like with endometriosis. 

You’ll notice that most symptoms of endometriosis are related to that physical trauma, so women with endometriosis will experience pain and dysfunction with the reproductive and digestive symptoms. However, you’ll read below that women with PCOS have symptoms that are reflective of its hormonal origin: acne, hair loss, weight gain, and more have a hormonal root cause. You won’t find these symptoms in a woman with endometriosis. 

Lastly, endometriosis and PCOS also can be distinguished by their risk factors. Endometriosis occurs in women who started their period young, have short and heavy menstrual cycles, have high levels of estrogen in the body, and have a family history of the condition. However, the risk factors of PCOS are high androgen levels, insulin resistance, weight gain, poor diet, and a family history of PCOS. Aside from the genetic factor, the predispositions vary greatly between the two conditions! 

Endometriosis vs PCOS

What Is Endometriosis? 

Endometriosis is a condition where endometrial tissue grows in areas of the body outside the uterus. The tissue grows onto the ovaries, fallopian tubes, and the lining of the pelvis and turns to painful scar tissue and adhesions that can bind your organs and pelvic tissue together. 

Causes of Endometriosis

Like PCOS, doctors and researchers don’t know what causes endometriosis. There are a few theories, though! Some think it’s due to retrograde menstruation, cell transformation resulting from irregular hormone levels, endometrial cell transport problems, or dysfunction in the immune system. All are valid theories, but none of them have been proven.  

Signs and Symptoms of Endometriosis 

• Pelvic Pain 
• Ovarian Cysts 
• Chronic Lower Back Pain 
• Painful Periods
• Heavy Bleeding During Periods
• Pain During Sex
• Pain During Bowel Movements and Urination 
• Infertility
• Fatigue
• GI Problems 
• Nausea 

How To Treat Endometriosis 

Balanced Diet

Estrogen seems to worsen the growth of endometrial tissue. A balanced diet can help a woman reduce those estrogen levels and find some relief. You can learn more about the specifics of an endometriosis-friendly diet in this episode of A Cyster and Her Mister. 

Exercise 

Regular exercise has been shown to regulate estrogen levels, reduce inflammation, relieve pain, and improve blood circulation. All can be helpful for endometriosis! Like with PCOS, we recommend low-impact exercises like walking or yoga. 

Acupuncture

Many women with endometriosis find pain relief through acupuncture. Acupuncture can also reduce some of the risk factors of endometriosis and ovarian cancer by lowering peripheral blood CA-125 levels. 

Supplements 

Nutrient deficiencies can worsen symptoms of endometriosis, so supplements can be a big help! Omega-3 and curcumin can help relieve inflammation while magnesium can aid muscle relaxation. All of these can have a pain-relieving effect. 

Hormone Therapy

Though the way endometriosis presents itself in the body is physical, we still don’t know the cause of endometriosis! It seems hormones do impact the aggressiveness of the tissue growth. Birth control, progestin therapy, aromatase inhibitors, and other medical hormonal interventions can alleviate symptoms.

Surgery

Removing the extra endometrial tissue via surgery can be effective endometriosis treatment as well. Doctors can do “conservative surgery” which preserves the uterus or they can do a hysterectomy and oophorectomy where the uterus and ovaries are removed. Both can provide relief and even prevent tissue growth, but it’s not the only option for treating endometriosis! If you are exploring this option, definitely take time to weigh all the pros and cons.

What Is PCOS?

Polycystic ovarian syndrome (PCOS) is a condition characterized by sex hormone imbalance. The imbalances can domino into other issues throughout the body, like inflammation, insulin resistance, and thyroid problems. 

Causes of PCOS

As mentioned, doctors and researchers aren’t sure what causes endometriosis or PCOS. They think PCOS is, at least in part genetic, since it seems to run in families. Beyond that, it’s sort of a chicken and the egg situation. It’s theorized that things like hormonal imbalances, insulin resistance, and inflammation could trigger PCOS. However, those things could also just be symptoms of the condition we’re not sure which came first! 

Signs and Symptoms of PCOS

• Irregular or Menstrual Cycles
• Long, Heavy Periods
• OVarian Cysts
• Infertility 
• Mood Swings
• Depression and Anxiety 
• Sleeping Problems 
• Fatigue
• Acne
• Excess Hair Growth on the Body
• Head Hair Thinning
• Weight Gain 
• Headaches
• Dark Patches of Skin

How To Treat PCOS 

Balanced Diet

What we eat has a big impact on our hormones, so finding the right diet for you can help you see lots of improvements in your PCOS symptoms! I recommend you try out an anti-inflammatory gluten and dairy-free diet and see how it works for you. You can find meal plans and tons of great recipes on The Cysterhood app, like these Sweet Potato Nachos!

Exercise

Exercise can help PCOS in lots of ways! It can help reduce insulin resistance, balance hormones, lower stress levels, and assist with weight loss. All these will positively impact PCOS symptoms! I recommend low-impact exercises to workout your whole body while keeping your cortisol levels down. 

Supplements

Even with a great diet, getting all the recommended daily nutrients can be really difficult! Supplements can help give your body support and balance hormones to promote PCOS healing and symptom reversal! My NSF-certified supplement line Ovafit is specifically curated for a PCOS body, so it can likely help you find relief! 

Stress Management

Stress AKA cortisol can cause a vicious cycle of insulin resistance and hormone imbalance. Reducing stress and practicing self-care can help your body find balance and support to alleviate symptoms.  

Better Sleep

Sleep is essential for hormone balance, so you need to get your 8 hours to heal your PCOS. This can be super hard with PCOS, because Cysters are at a much higher risk of sleep disturbances, but follow these PCOS sleep hygiene tips to get better rest. 

Hormone Therapy 

Hormonal therapy has worked for some women with PCOS. Birth control, metformin, progestin therapy, clomiphene, letrozole, and more may be prescribed by your doctor. 

Endometriosis and PCOS are very different conditions with several similar symptoms.

Whether you have endometriosis, PCOS, or both, I’m here for you! I know what you’re going through can be really difficult, but you can find healing! There are lots of natural methods to heal your conditions and find life-changing symptom relief. Listen to my podcast and browse the blog for more information on how to improve your polycystic ovarian syndrome or other hormonal struggles. The journey starts here!

Sleep is vital for our overall health. The impact of sleep reaches every system of the body. When you get poor quality rest, not only do our energy levels tank, but we get stressed, hungry, forgetful, uncoordinated, and sometimes even sick. With sleep deprivation crashing your mental and physical health, you can get stuck in a cycle where poor sleep leads to a poor quality of life and a poor quality of life leads to poor sleep. 

This is bad news for the average person. However, a woman with polycystic ovary syndrome (PCOS) is at a greater risk of sleep disruptions and disorders. They’re 1.5 more likely to have sleeping issues, in fact! That means that many Cysters get caught in the bad sleep cycle.

And if you’re a Cyster out there, you already know what I’m talking about, as many of us already experience excessive daytime sleepiness and insomnia. But, don’t give up hope! Once you understand how PCOS might be wrecking your sleep, better sleep hygiene might be just what you need to get back to snoozing soundly. 

So, today, I’ve dedicated my post to remedying your PCOS sleep issues.

Note: PCOS recently got a name update and is now called polyendocrine metabolic ovarian syndrome (PMOS). I love this change because it better reflects just how complex the condition is and the many systems it affects throughout the body. For now, you’ll see me use both PMOS and PCOS throughout this article while the new terminology becomes more familiar.

How To Sleep Better With PCOS:

Below, we’ll explore WHY you are having problems sleeping with PCOS, and I’ll show you some ways you may be able to improve your sleep and achieve a better quality of life. Here’s what’s going on:

Can PCOS Cause Sleep Problems?

Yes! PCOS can cause sleep problems. This is a common symptom Cysters report, and even more, lack of sleep can really worsen other chronic symptoms too. As a woman with PCOS, you could have a variety of sleep disorders like insomnia, obstructive sleep apnea, or difficulty falling asleep. 

There are a few things going on in your body that make getting a good night’s sleep tough. Below, I’ve listed a few PCOS issues that affect sleep:

Cortisol and Melatonin Balance

One reason women with polycystic ovary syndrome (PCOS) experience sleep disturbances is due to the imbalance of cortisol and melatonin in their bodies. These two hormones juggle back and forth all day in your body to keep us calm but energized. 

However, Cysters have higher cortisol levels (stress hormones), which make us wired and anxious. And poor sleep only increases cortisol levels. Without proper melatonin levels to balance the extra cortisol, it’s really hard for our bodies to relax for sleep. 

Insulin Resistance

Insomnia and insulin resistance also seem to have a correlation based on several studies. And, unfortunately, many Cysters are naturally insulin resistant! This disruption of the glucose synthesis process makes us feel really fatigued as our bodies try to regulate our blood sugar levels. Yet, this issue also manipulates our fight or flight response, keeping us awake although we feel tired. 

What’s worse? Poor sleep causes worsening insulin resistance! Poor sleep also disrupts your hunger hormone balance by increasing ghrelin (the hormone that makes you feel hungry) and decreasing leptin (the hormone that tells you you’re full). This can increase cravings, overeating, and make weight loss even more difficult for women with PCOS. So, without solving our insulin sensitivity issues, it’ll be difficult to break the cycle. This could lead to weight gain, diabetes, and heart disease. 

Irregular Menstrual Cycle 

One of the first recognized symptoms of PCOS is irregular periods. The irregularity is another problem caused by hormonal imbalances in a PCOS body. But, Cysters, did you know your menstrual cycle is an important part of your sleep health? It is!

Just after ovulation, there’s an important hormone change that helps with your sleep cycle. When this is disrupted due to an irregular period, Cysters may see worsening sleep problems. Painful cramping leads to higher levels of estrogen that disrupts REM sleep (deep sleep). And, too little progesterone prevents the body from falling and staying asleep. 

Regular periods are helpful for maintaining a good sleep schedule. Of course, that’s easier said than done. Check out this episode of our podcast “A Cyster & Her Mister” called “Period Repair Manual.” It’s chock full of super helpful information that can help you get your menstruation back on track! 

Anxiety and Depression 

A woman with PCOS is 3 times more likely to experience depression and anxiety over a healthy woman. This is partially due to metabolic issues and hormonal imbalances, but PCOS comorbidities play a role too. 

Weight gain, acne, unwanted hair loss and growth, infertility, and fatigue can reduce our quality of life. And, when crappy things like this happen . . . we feel awful. 

A Cyster’s anxiety and depression in itself can cause insomnia or poor sleep quality. But, the unhealthy lifestyle choices that come with anxiety and depression can also disrupt sleep. Poor diet, lack of physical activity, and alcohol all contribute to worse sleep. 

It’s time to get your sleep back on track.

All of this is to say, the only way to start improving your sleep quality is to break these cycles. You can do this using the tips below! Consider joining the Cysterhood. There, we can support you through the whole process and help you find more ways to improve your PCOS symptoms. Until then, here’s how to sleep better with PCOS:

Common PCOS Sleep Problems

• Insomnia: Many women with PCOS struggle with insomnia, making it difficult to fall asleep, stay asleep, or get enough quality sleep. Hormonal imbalances, stress, and blood sugar fluctuations can all contribute.
• Sleep Apnea: Women with PCOS are at a much higher risk of obstructive sleep apnea, a condition where breathing repeatedly stops and starts during sleep. It often causes loud snoring, poor sleep quality, excessive daytime fatigue, and can even worsen insulin resistance.
• Difficulty Falling Asleep: Many women with PCOS feel “wired but tired” at bedtime. Elevated cortisol, anxiety, or unstable blood sugar can make it difficult to relax and drift off to sleep.
• Cortisol-Driven Night Waking: High cortisol (stress hormone) levels can cause you to wake up in the middle of the night. This is often between 2–4 a.m. Falling back asleep can be difficult, leaving you feeling exhausted the next day.
• Restless, Non-Restorative Sleep: Even after a full night’s sleep, many women with PCOS wake up feeling unrefreshed. Frequent tossing and turning, brief awakenings, or poor sleep quality can prevent your body from getting the deep, restorative rest it needs.

How To Get Better Sleep with PCOS

Give yourself time to wind down. 

A morning routine is great for your physical and mental health, but so is an evening routine! Having time to wind down can properly prepare your body for sleep. Without a clear distinction between being awake and going to bed your body may keep your cortisol levels high and melatonin low even as you try to sleep at night.

 Here are some ideas that are have been shown to improve sleep:

• Drink rose hip tea! It’s been found to lower cortisol levels. 
• Read a book. A study found that reading a book can reduce stress by 68%. Wow!
• Try meditative exercise. Tai chi, qigong, yoga, and stretching have been shown to be beneficial for sleep. 
• Listen to music. Classical music has been proven to lower blood pressure! 

For an effective PCOS sleep routine and tips for getting quality sleep, read this post!

Take a melatonin supplement.

Women with PCOS have elevated levels of cortisol. The antithesis of cortisol, our stress hormone, is melatonin, our chill-out hormone. Melatonin is vital to help our bodies fall asleep and stay asleep. So, to help balance your hormones, consider taking an NSF-certified melatonin supplement! (Of course, consult your doctor before starting any new supplements!) 

Stick to a consistent sleep schedule.

Study after study shows us that maintaining a consistent sleep schedule can give you better quality sleep. Your body’s internal clock, or “circadian rhythms” can better navigate when you’re on a schedule. You’ll fall asleep faster, wake-up easier, and feel better throughout the day. 

And, guess what? Your heart rate and blood pressure follow your circadian rhythms too. So, to help support your cardiovascular system and get better rest, follow a sleep schedule!

Get some sun. 

Those circadian rhythms we were talking about? Those are partially set by the sun, our body’s original calendar! Now in the 21st century, we have work schedules and commitments that dictate our patterns. However, our bodies didn’t get the memo. It still relies on the sun’s rays to regulate!

Taking a walk in the morning or at night (even better, do both!) can help signal your body for rest or waking. The craziest part? The sun’s rays are actually different in the morning and the evening! Seriously! It’s wild to think how interconnected nature and our bodies are. 

The point is, getting out in the sun can help us produce the right hormones at the right time. This will help you establish a consistent sleep schedule and get better and longer rest!  

Turn screens off early. 

We’ve heard this before: Blue light from our phones can cause several health issues, like headaches and sleep problems. But, did you know that it can disrupt your body’s secretion of melatonin by up to 90 minutes! 

Being on your phone before bed can keep you away for almost two extra hours! So, do what you can to eliminate screens a couple hours before bed. No phones or TVs in the bedroom. No late night iPad games. Maybe opt for classical music instead of reruns of Monk or Friends to get better sleep! (Though, I LOVE to binge watch some Monk . . .)

Set a bedroom oasis. 

Last, but not least, make your bedroom an absolute OASIS. One, you deserve it. Two, it can help you wind down and relax before bed. Get blackout curtains and high quality sheets. Then, declutter and turn that temperature down low. Finally, fill the room with some lavender oil to help you unwind and get some really great sleep.

How to Fix PCOS Insomnia 

All the tips above should help you address the underlying issues leading to any PCOS-related sleep problem. However, here are some additional tips that can help you specifically address insomnia:

• Balance your blood sugar: Stable blood sugar helps prevent nighttime cortisol spikes and middle-of-the-night awakenings. Try my gluten- and dairy-free anti-inflammatory diet to improve insulin sensitivity, reduce blood sugar swings, and help your body sleep more soundly.
• Reduce stress and cortisol: Chronic stress can keep your body in “fight-or-flight” mode long after bedtime. Try deep breathing, prayer, meditation, gentle stretching, journaling, or other stress management techniques before bed to help lower cortisol levels.
• Exercise regularly: Regular movement can improve insulin sensitivity, reduce stress, and promote deeper sleep. Just try to avoid intense exercise (especially before bedtime). Stick to slow-weighted workouts, Pilates, walking, etc. 
• Consider PCOS supplements: Supplements like magnesium glycinate, inositol, and omega-3 fatty acids may support relaxation, improve insulin sensitivity, and promote healthier sleep for some women with PMOS. You can find all those supplements at Ovafit.
• Improve your sleep hygiene: Aim to keep a consistent bedtime and wake schedule, limit screen time before bed, keep your bedroom cool and dark, and establish a relaxing bedtime routine. These simple habits help regulate your circadian rhythm and signal to your body that it’s time to sleep. Here’s my PCOS-friendly sleep routine. 
• Talk with your healthcare provider: If your insomnia is severe, persistent, or accompanied by loud snoring, gasping during sleep, or extreme daytime fatigue, talk to your doctor about screening for sleep apnea or other underlying sleep disorders.

Once you understand why PCOS disrupts your sleep, use these tips to get it back on track.

Quality sleep is essential for a quality life. And, for a woman with PCOS, it’s vital for managing all of your symptoms. I hope this post helped you come up with a plan to improve your sleep and reclaim your energy! 

For more information on PCOS, check out our blog, and for more information on sleeping better with polycystic ovary syndrome (PCOS), listen to this podcast episode. This is not a topic you want to sleep on! (ba dum tss . . .)

Taking control of your polycystic ovary syndrome (PCOS) can involve a lot of moving parts. Unfortunately, there is no one-step cure for PCOS. In fact, there’s no cure at all. Instead, living and thriving with PCOS means managing symptoms through lifestyle change.

But, what should you change? First of all, nothing without consulting your doctor first, but in this post, I’ll be going through the lifestyle changes that have given many Cysters relief from their worst symptoms. Here are 9 things you can do to take control of your PCOS:

9 Best Lifestyle Changes for PCOS 

Learn and understand your PCOS type. 

Discovering your PCOS type is the first step toward managing your disorder. There are actually 4 different types of PCOS. Each one affects Cysters a little differently, but once you find out the type, you know exactly the issues that need love and care. Here are the types:

Inflammatory PCOS

When you have chronic inflammation your immune system goes into overdrive, attacking proteins in the body from the food you eat. This triggers your ovaries to create more testosterone. Symptoms for this one include issues losing weight, feelings of fatigue, bloating, cystic acne, rashes, and joint pain. 

Insulin Resistant PCOS

Insulin resistance is when your body doesn’t properly process glucose. Instead of the glucose getting transferred into energy, it’s absorbed by the body. This results in weight gain, hunger after eating, anxiety, and cystic acne in people with PCOS.

Up to 80% of PCOS women struggle with insulin resistance, so you’re not alone here. It can really take a toll on your life, from mood to weight. (It can even increase your risk of developing type 2 diabetes.) In The Cysterhood, you can watch a Masterclass I’ve done on PCOS Weight Loss where I break down all the details of insulin resistance (as well as the other PCOS types) so that you understand what’s going on with your body and what you can do to imrpove insulin sensitivity and maintain a healthy weight.

Adrenal Fatigue PCOS 

Stress isn’t good for the body, but it’s especially bad for people with hormonal disorders like PCOS. When your cortisol (stress hormones) are out of wack and way overproducing, your body’s adrenal system simply can’t keep up. This leaves people with this type of PCOS feeling really fatigued. 

Thyroid PCOS

Another hormonal imbalance that some women with PCOS experience is a deficiency in the thyroid hormone. This hormone is essential for metabolism! So, Cysters with this type of PCOS experience weight gain, fatigue, digestive issues, hair loss, excess hair growth, and inconsistent menstrual cycles. 

To figure out what kind of PCOS you have, you’ll have to get lab tests done and discuss them with your doctor. It’s a small investment in exchange for vital information that can help get your health back on track. Once you know your PCOS type, you can make specific lifestyle changes to deal with the hormonal or inflammatory issues your body is experiencing. 

Limit your alcohol consumption. 

I won’t say no alcohol ever, because it can be balanced into a healthy lifestyle. However, alcohol should not be a part of your regular routine. Alcohol impacts our liver, which is already struggling if we have insulin resistance or hormonal imbalance. Our liver processes our hormones, so the more we weaken it with alcohol, the worse it is for PCOS.

Drinking can increase menstrual irregularity, the risk of depression, the risk of liver disease, and the risk of developing an unhealthy BMI (body mass index). Additionally, alcohol can increase blood sugar levels and inflammation. So, if you decide to drink alcohol on a regular basis, you can probably expect some side effects that aren’t so pleasant. However, a glass of wine every once in a while won’t ruin your PCOS healing journey, live your life!

Go dairy- and gluten-free. 

Inflammation is likely the reason for many of your chronic PCOS symptoms. Digestive issues, headaches, joint pain, weight gain, fatigue, and food sensitivities all arise when our immune system attacks proteins in our body it can’t recognize. It’s worth going gluten and dairy free to see if these foods are causing an inflammatory response in your body. Try it for 30 days and see how you feel. It could be life changing!

Gliadin, glutenin, whey, and casein (AKA gluten and dairy) are some of the proteins that cause inflammation. Thats a natural healing plan for many women with PCOS includes cutting dairy and gluten from their diet. 

But, you can get started with The Cysterhood App, which includes tons of recipes to help you get started. And, don’t worry, these tasty meals will not make you feel like you’ve compromised good food. They’re easy and delicious!  

Reduce caffeine. 

Remember when we were talking about adrenal fatigue? Women with certain types of PCOS have high levels of cortisol (stress hormones) in their body. Stress stimulates their nervous system and their adrenal system responds. Eventually, the body can’t keep up with the demand, and this causes fatigue. 

When you drink caffeine, it stimulates your nervous system to wake your body up. Your body then produces cortisol. With a normal body, this isn’t a big deal in moderation. However, many women with PCOS already have an overstimulated adrenal system, so caffeine only exacerbates the problem. 

That’s right. That means caffeine could make you MORE fatigued. Now, this isn’t the case for all Cysters, but if you deal with a lot of stress, have sleeping issues, and are struggling with chronic fatigue, I recommend limiting your caffeine intake.  

Go low(ish) carbs.

One of the most frustrating symptoms of PCOS is weight gain and trouble losing weight. These symptoms go deeper than appearance, though. The excess weight can come from insulin resistance and the subsequent high blood sugar levels. Over time, high insulin levels can lead to diabetes and cardiovascular disease. 

So, what can you do about this? How can a Cyster increase her insulin sensitivity? By discovering your carb tolerance! This can be a bit of a process, so I teach you how in The Cysterhood App!

I never recommend people go crazy with their low carb goals. Having a diet that’s too restrictive can stress you out, causing adrenal fatigue that leads to more weight gain. Additionally, not eating enough calories in a day could worsen fatigue, headaches, and other symptoms. 

For more on how to set yourself up for success with your new diet and how to discover your carb tolerance, download The Cysterhood App!

Eat intentional foods. 

There is more to eating a healthy diet than just going low carb. Foods hold so many benefits that can help Cysters with their symptom management—you just have to choose the ones that are supporting your PCOS! Not only can these intentional foods help you with weight loss, but a PCOS friendly diet can give you relief from a lot of the ill effects of polycystic ovarian syndrome. 

For foods that’ll help you fight your PCOS, check out this list. It lists ten great foods for tackling your PCOS and explains exactly what they do and why they work. For more of these foods, make sure to browse our blog! I’ve got lots more diet content there! Think about including things like protein-, antioxidant-, and fiber-rich foods while cutting sugary and processed foods.

Exercise regularly. 

Exercising is one of the BEST lifestyle changes you can make with PCOS. You already know physical activity can help with weight gain, fatigue, and glucose metabolism. However, did you know that exercise can also aid in better sleep, reduce stress levels, help regularize periods, improve your fertility, reduce acne, and minimize unwanted hair loss/growth? 

Yep, all that from some good, PCOS friendly, workouts. However, women with PCOS are often pressured into doing intense workouts that weaken our adrenals. That spin class or kickboxing class might not be the best workout for you if you’re feeling fatigued, anxious and not losing weight. Instead, opt for slow-weighted workouts, which you can follow here. These keep your stress levels stable while giving you a great workout.

Take vitamins and supplements. 

Because women with PCOS struggle with inflammation, it’s difficult to absorb all our vitamins and supplements through diet alone.  

Try giving your body a boost by taking supplements that cover the core essentials and fill in nutrient gaps that PCOS women often struggle with. Once your body has the metabolic machinery, weight loss becomes more attainable.

Practice self-care.

To take care of your PCOS, you need to take care of yourself. Make sure you’re getting enough sleep, spending time in nature, and practicing mindfulness. 

PCOS can be stressful and we don’t always have control over the stressful things in our environment. However, by practicing mindfulness, you can stay more positive and grounded. Meditation is a key practice to keeping stress hormones low. Stay in the present. And, pay attention to what’s happening inside and out. I hope you’ll find peace here! 

A healthy lifestyle can help you take control of your PCOS! 

PCOS isn’t something you should just “deal with.” Consider these 9 lifestyle changes to remedy your PCOS and start seeking some relief from your most exhausting symptoms. 

If you’re feeling overwhelmed by all 9, start with one, Cyster! Don’t feel like you need to go all in just yet. Start with changing your eating habits and exercising a bit. While you’re doing that, listen to our PCOS podcast A Cyster and Her Mister to learn more about this disorder and how you can find hope. I’m here with you!

Kombucha. It’s so refreshing. It’s super trendy. It looks super gross when it’s not mixed up. What else is there to know? Well, kombucha is a fun drink that holds tons of overall health benefits for women suffering with polycystic ovarian syndrome (PCOS). 

It’s a completely unique beverage people have been drinking for centuries to relieve all sorts of symptoms. Also, despite what you might have heard, it’s not some sort of snake oil fad. There is scientific evidence to back the supposed health benefits of kombucha. As a registered dietitian with PCOS, I do have some input on how I like to incorporate kombucha into my diet.

Today, I am dedicating this post to kombucha! We’ll discuss what it is, how it’s good for you, and how I like to drink it as a woman with POCS! It may be an acquired taste… so, without further ado, let’s talk kombucha: 

Is Kombucha Good for PCOS 

What is Kombucha?

Kombucha is fermented tea and health drink made with sugar, tea, yeast, and bacteria. (The good kind.) Bacteria and yeast create a culture that results in fermentation. So, kombucha does have a low alcohol content. It also means kombucha is rather volatile, and it must be made in the right conditions to be healthy and safe!

Go for store-bought kombucha and avoid making anything at home. This will ensure what you’re drinking helps you and doesn’t hurt you! I should also note that some people have an allergic reaction to the ingredients in kombucha, so try just a little and see how it sits with you before you finish off a glass. 

But . . . I know what you’re really asking. What does it taste like? Kombucha is fizzy, tart, and sweet! It tastes similar to sparkling apple cider but is super refreshing. If you like tea, you’ll probably like it! Here are some of the top brands: 

• Health-Ade Kombucha
• Brew Dr. Kombucha
• Humm Kombucha

Benefits of Kombucha for PCOS

Alright, before I get into the benefits, I do want to say one thing. Kombucha is delicious and nutritious but the drinks are often filled with lots of sugar. When I choose my kombucha, I first select the flavors I like. Then, I choose the one that’s lowest in sugar.

Keep in mind, one bottle often has more than one serving. Don’t be fooled! I like to drink mine at lunch time, so I split one serving of the kombucha between myself and Sirak, my husband. I also fill our glasses with lots of ice (I know it waters it down when it melts but I still enjoy it)…and that’s how I keep my sugar intake at a minimum while enjoying the health benefits of this refreshing fizzy drink!

Okay, now let’s get into the benefits…

Naturally probiotic. 

Acetic acid is the dominant bacteria in kombucha. This is a good bacteria that is helpful for your gut’s microbiome. You see, your gut is constantly looking to balance its concentration of good and bad bacteria. So, for a healthy gut, you need more positive bacteria like acetic acid to feel good. 

To learn more about gut health and PCOS, check out this article and this podcast episode! In both, I break down how poor gut health contributes to a number of PCOS symptoms like fatigue, digestive problems, headaches, weight gain, joint pain, and more. 

Antimicrobial.

Fermented tea like kombucha introduces good bacteria to your gut, but it also may help prevent bad bacteria from growing. Yes, it’s truly antimicrobial! Having kombucha in your system is like having black or green tea in your body. It fights against infectious bacteria and yeast.

May improve insulin sensitivity. 

Women with PCOS often have insulin resistance. Essentially, our bodies don’t properly process glucose, which causes high blood sugar levels, high cholesterol, weight gain, fatigue, and so much more. Unchecked insulin levels could lead to heart disease, so it’s definitely something to address if you’re having problems. 

Though kombucha can’t solve all your blood sugar problems, evidence shows that the fermented drink can help increase insulin sensitivity! This means your body can digest carbs slowly and glucose can be properly received by your muscles and organs. Better insulin sensitivity can help with weight loss, fatigue, headaches, cravings, and even reduce the risk of long-term complications of PCOS like cardiovascular disease and type 2 diabetes.

Helps boost mood. 

One of the most difficult PCOS symptoms to deal with is its effect on our mental health. In fact, Cysters are 3 times more likely to have anxiety or depression than the average woman. This is partially because of comorbidities that come with PCOS, but it’s also due to our imbalanced hormones. 

Guess what? Studies suggest probiotics can help with hormonal imbalances and, therefore, depression! Probiotics increase serotonin to the brain and help reduce inflammation through their healing properties.

Cleanses toxins from the liver.

The liver’s main function is to detoxify our bodies. Toxins in our body cause further imbalances in our adrenal systems by disrupting proper hormone production. Kombucha can help the liver in its detoxification process using glucuronic acid.

Full of beneficial vitamins.

We all need vitamins and minerals to maintain a healthy body, but women with PCOS need specific nutrient support to really feel like themselves. Kombucha includes a few of these helpful vitamins and nutrients, like antioxidants, vitamin B, and vitamin C. This means kombucha can support fertility, fatigue, blood sugar management, adrenal support, and more! 

Fermented foods and drinks like kombucha can help with PCOS symptoms. 

Packing your pantry and fridge with PCOS friendly foods is the first step to finding relief from your worst symptoms. But, realizing you need to change your diet and eating habits can feel really overwhelming. What do you eat? What do you drink? When? How? 

Seeing all the benefits of kombucha can make you feel you need to start drinking it by the gallon. However, you need more to manage your PCOS than a fermented drink, as healthy as it might be. Also, kombucha contains sugar, which doesn’t mean we can never drink it, but we should be aware of how much we drink.

So, where do you go from here? I know the stress. I was once where you were! That’s why we’ve created the Cysterhood App, a resource for any woman with polycystic ovarian syndrome (PCOS) to find a diet and lifestyle that works for them. Not only will you hopefully be able to lose weight with PCOS, but you’ll also get much-needed relief from your symptoms. 

So, if you need help finding a way to live with joy and peace despite PCOS, join our community of women fighting the same thing as you. You can begin our program now—there is tons of information on PCOS and how to alleviate your symptoms. We can do this together!

Polycystic ovary syndrome (PCOS) doesn’t just alter a woman’s periods. Nope, PCOS affects almost every part of a Cyster’s life. That’s why we shouldn’t “ignore PCOS until we want to get pregnant” like we are sometimes told. Why should you suffer? When you choose the right diet and lifestyle to support your PCOS, it can make a real impact on your physical and mental health! 

If you haven’t started your PCOS diet yet, don’t worry. I’m here to help! My mission with PCOS Weight Loss isn’t just to help you lose weight, but to help you manage PCOS symptoms through an intentional lifestyle. Each week, I explore a different part of the PCOS experience on my blog and podcast. 

Today, I’m discussing fruit. We’ll talk about why fruit is good for women with PCOS and which ones you should prioritize. These are fruits that we include in our Cysterhood program. Fruits that may help you kick cravings, get your vitamins and minerals, and alleviate your difficult PCOS symptoms. Here’s the DL on fruit and PCOS:

Note: Polycystic ovarian syndrome (PCOS) recently had a name change! It’s now called polyendocrine metabolic ovarian syndrome (PMOS). I think this name change was much-needed and the update represented the condition perfectly. Because of that, I am slowly transitioning to using the term. You’ll see me use both PCOS and PMOS in this post.

12 Fruits That Are Good For PCOS

Are Fruits Good For PCOS?

Fruits are great! Fruit holds a ton of health benefits while being naturally sweet. Because of this, they’re great for helping you get your daily dose of vitamins, minerals, and antioxidants. Plus, they give you a sweet treat fix!

Most fruits have lots of fiber, which delays the digestion of sugar and makes you feel fuller longer. Additionally, fruits have natural sugar, which is called fructose. Fructose is a better type of sugar than sucrose. If that wasn’t enough, many fruits have natural anti-inflammatory properties, which can help you fight chronic inflammation that sometimes comes with PCOS.

That being said, it is still sugar, so still consider your portions and how you eat fruit—it should really only be consumed in moderate amounts. Pairing your fruit with nuts or a protein of choice is a great way to slow down the absorption of sugar into your bloodstream. Studies show replacing your daily snacks with fruit alternatives can help improve insulin resistance, obesity, and high blood sugar levels.

I remember a time when I was constantly snacking on fruit because of my sugar cravings. I didn’t realize that the fruit also had sugar and was contributing to more cravings. What I know now as a Registered Dietitian is that if I paired my fruit with nuts or seeds or a protein of choice, my cravings would have been significantly reduced because I would have stabilized my blood sugar.

Though fruits are great to include in your PCOS diet plan, not all fruits are made equal.

Some will be more helpful to the body than others. You’ll want to opt for fruits with a low glycemic index (GI), and eat skin on if you can, depending on the fruit.* You’ll always get more fiber and benefits that way! 

Below, I’ll share some fruits that may help you lose weight, reduce inflammation, lower insulin levels, ease hormonal imbalance, and more! Here they are: 

*You can eat the skin of peaches, pears, watermelon, apples, cucumbers, mangos, kiwis, bananas, oranges, and lemons. 

PCOS Friendly Fruits

Apples

Apples are a great choice for a PCOS friendly fruit! Eating them with the skin on is not a chore, so you can get maximum benefits without sacrificing taste. Apples help with digestion, and they’re packed with vitamin C, antioxidants, and flavonoids. 

These vitamins and minerals can help regulate the menstrual cycle, increase fertility, and reduce inflammation. Studies have also shown that apples can help with hormonal balance! I love to pair my apple with almond butter and cocoa nibs to help slow down the absorption of sugar into my bloodstream.

I have other PCOS-friendly apple recipes on The Cysterhood app like my Apple Pie Breakfast Quinoa Bowl, Apple CInnamon Muffins, and Mason Jar Apple Chicken Salad!

Pears

Pears are high in fiber, and packed with vitamin C, iron, and potassium. They’re super tasty and another fruit you can eat with the skin on. The iron can help with fatigue, while the vitamin C helps manage the menstrual cycle. Plus, the fiber has been shown to lower blood sugar levels, help manage estrogen levels, and flush out toxins from the liver. 

On the app, there are both savory and sweet pear recipes including Thai Beef & Pear Salad and Cinnamon Air Fryer Pears! To kick cravings, I also add walnuts, hazelnuts, and pecans to my cinnamon pears.

Oranges

Oranges have a lower fiber to sugar ratio than some other fruits on this list, but you can get more fiber if you eat the skin. (I like to add them to smoothies.) Still, a little orange without the peel won’t hurt because they’re packed with healthy vitamin C!

Kiwi

Kiwis, however small, hold a plethora of health benefits for women with PCOS. Studies show that kiwi can help lower blood sugar levels, manage period pain, reduce inflammation, regulate digestion, protect our eyes, and even improve mood issues. 

This powerful fruit (that you should eat with the skin on) can do all this because of its vitamin C, vitamin E, copper, vitamin K, magnesium, and potassium content! 

Peaches

You know the drill, eat your peaches with the skin on. These stone fruits have a lot of similar benefits to the other fruits on this list. However, they have a few additional nutrients that can help with inflammation, depression, cyst growth, cholesterol, insulin resistance, and hair loss. I like to pair peaches with prosciutto in the summertime for an addition of protein.

Grapes

Who doesn’t love grapes? Grapes are high in fiber, antioxidants, folate, vitamin K, vitamin B, vitamin C, potassium, calcium, *breath*, and magnesium. These little bite-sized super foods can help you foster a better fertility and pregnancy environment in your body by reducing androgens in your system and improving the health of your ovaries! 

Beyond that, they’ve been found to potentially aid in hormone and blood sugar regulation. Grapes are a great addition to your PCOS diet with a ton of benefits and a super good GI score. 

Cherries 

Cherries are another beneficial fruit for PCOS because they are rich in antioxidants, fiber, and potassium. This mixture is a really great support for your adrenal system! Cherries can help alleviate your PCOS systems by contributing to reducing male hormones, lowering your blood sugar and pressure, and regulating your menstrual cycle.  

Grapefruit 

For a woman with PCOS, studies show vitamin C might be essential for a healthy period. Vitamin C also protects your body from free radicals that potentially increase your chances of heart disease. And the best part? Grapefruit has a ton of vitamin C! Making it a really healthy choice for people with PCOS.

Grapefruit also pairs well with lots of protein options! I like it on salad with avocado and salmon. It packs a lot of flavor with just a little avocado or olive oil and some salt and pepper. However, I have a delicious recipe for grapefruit dressing to try on the app! Of course, it’s all PCOS-friendly and will help you curb cravings and reach your health goals! 

Strawberries

Here’s another tasty fruit that holds helpful vitamins and nutrients for people living with PCOS. Strawberries have vitamin C, fiber, folic acid, and potassium. Together, these vitamins and minerals can help lower blood pressure and raise good cholesterol. Strawberry is the perfect healthy smoothie or dessert ingredient!

Cantaloupe

Melons have a slightly worse GI score than others on this list, so watch your portions when eating cantaloupe. But, for the most part, cantaloupe is a tasty and healthy snack for women with PCOS! It has vitamin C, vitamin B, magnesium, iron and fiber. This means cantaloupe could help you balance your hormones and reduce fatigue. Healthy and delicious!  

Papaya

Papayas may not be the easiest to find depending on your location, but when you can get your hands on this tropical fruit, it makes a great snack. They’re higher in sugar, so watch your portion size. Every papaya is packed with vitamins C, A, B, E, and K! This blend of nutrients can help you manage your mood and menstrual cycle. 

Pomegranate

And for the last fruit on our list: pomegranates! This is another fruit you should only eat in moderation, but they do have antioxidants, folate, potassium, magnesium and calcium to help keep your body healthy and strong, and get you through your PCOS symptoms. I have a recipe for porridge recipe that uses pomegranate seeds as the main ingredient and it’s delicious and nutritious!

Low Glycemic Index Diet for PCOS or PMOS

Fruits should be part of any healthy lifestyle, including a PMOS-friendly diet! Not only are they packed with beneficial nutrients, but they’re also a healthier way to satisfy a sweet craving. That said, if you want fruits that better support blood sugar balance and insulin resistance, prioritize lower-glycemic options. This is especially important for Cysters since women with PMOS are at a higher risk of developing type 2 diabetes.

The glycemic index is a 0–100 scale that measures how quickly a food raises blood sugar after you eat it. Foods with a glycemic index of 55 or less are considered low glycemic, while 56–69 is medium and 70+ is high glycemic. We know that things like friends foods, white bread, and processed meats are high on that scale! However, you’d be surprised at how many fruits are on that list too. 

So, to help you identify the best fruits for your goals, I’ve shared some low glycemic index fruits for PMOS! I’ve gone over teh common ones, but here are some lesser-known options worth trying:

Glycemic Index of Pomegranate Fruit

• Glycemic Index: Around 35 (low glycemic)
• Key Nutrients: Fiber, vitamin C, antioxidants, potassium
• Great In: Dairy-free yogurt bowls, salads, smoothies, sparkling water
• Recipes on the App: Porridge with Pomegranate Seeds 

Glycemic Index of Pomelo

• Glycemic Index: Around 25 (low glycemic)
• Key Nutrients: Vitamin C, fiber, antioxidants
• Great In: Citrus salads, snacks, fruit bowls

Clementine Glycemic Index

• Glycemic Index: Around 30 (low glycemic)
• Key Nutrients: Vitamin C, fiber, antioxidants
• Great In: Snacks, smoothies, desserts
• Recipes on the App: Chocolate Hummus

Lychee Glycemic Index

• Glycemic Index: Around 50 (still considered low glycemic)
• Key Nutrients: Vitamin C, copper, antioxidants
• Great In: Fruit salads, tropical smoothies, mocktails

Pear Fruit Glycemic Index

• Glycemic Index: Around 38 (low glycemic)
• Key Nutrients: Fiber, vitamin C, potassium, antioxidants
• Great In: Oatmeal, dairy-free yogurt bowls, salads, baked desserts, snacks
• Recipes on the App: Mojito Inositol Pops, Thai Beef and Pear Salad, Air Fryer Pairs, Pear and Raspberry Mocktail

Fruits to Avoid In PCOS (or PMOS)

Here’s the thing: you can eat whatever fruits you want with PMOS. I’m not here to tell you that you can never eat a banana again. However, it’s helpful to be aware of which fruits are higher on the glycemic index. Though they’re still nutrient-dense, some fruits can cause bigger spikes in blood sugar than others. So enjoy them! Just be mindful of portion sizes and pair them with protein or healthy fats to help support steadier blood sugar levels and energy.

Here are some surprisingly high-sugar fruits to watch out for:

Watermelon

Watermelon is between 72–80 on the glycemic index. Try to keep your portion around one cup and pair it with dairy-free Greek yogurt, nuts, or turkey sticks. That way, you still get your sweet fix while the protein and healthy fats help support fullness and steadier blood sugar levels.

Pineapple

Pineapple is between 59–66 on the glycemic index. Keep portions around 1 cup and consider cooking with it rather than eating it completely plain. It’s especially delicious with chicken! On the app, you’ll find recipes like jerk chicken with pineapple slaw and slow cooker Hawaiian chicken lettuce wraps. But if you want it as a snack, try blending pineapple into a smoothie with chia seeds, coconut yogurt, and Crave Control Protein Powder.

Bananas 

Banana are between 51–62 on the glycemic index. They’re actually higher glycemic when very ripe, so they may be a better option when they’re still slightly green. Consider sticking to one banana and pairing it with peanut butter or including it in a protein shake for more balanced blood sugar support.

Dates 

Dates are a bit lower on the glycemic index, ranging from 41–62 depending on the variety. Try eating one or two dates at a time and pairing them with nuts, nut butter, or dairy-free cheese. You’ll also find a delicious date dessert on the app that combines dates, freeze-dried strawberries, chocolate, and almond butter. It’s absolutely delicious and only around 50 calories per serving.

Mango

Mango is usually between 51–60 on the glycemic index, depending on how ripe it is. Try keeping portions around ½ to 1 cup and pairing it with protein or healthy fats to help slow digestion. Mango is delicious in smoothies with protein powder, coconut yogurt bowls, or savory meals like mango salsa with grilled chicken or fish.

Replace sugary snacks and sides with healthy and nutritious fruit! 

Depending on your PCOS management plan, women with PCOS may have to face a whole lot of diet changes. Reducing sugar, cutting gluten, and cutting dairy can be super intimidating. In those early days, it can feel like you can’t eat ANYTHING good. But worry not, Cysters. Adding a serving of fruit into your daily meal plan can be a big help—and it’s so easy to do! 

Additionally, if you’re looking for support, join the Cysterhood! It’s a community of women with PCOS who all help each other through struggles related to polycystic ovarian syndrome. In the Cysterhood program, you also get recipes, diet tips, workout guides, and more to help you manage your symptoms and reclaim your life.

20 PCOS Friendly Gifts

1. Spearmint Tea & Mug

I know everyone loves a cute mug for Christmas, but it’s even better for a Cyster when it’s filled with spearmint tea! Spearmint tea helps to lower testosterone with PCOS. This is a big deal because high androgen levels are responsible for quite a few PCOS symptoms, including acne, unwanted hair growth, male pattern baldness, mood swings, infertility, irregular periods, and even high blood sugar. Spearmint can support weight loss goals too!

Pique Tea is my one of my favorite teas right now. Their ingredients are sourced from the most biodiverse and ecological destinations around the world, with ZERO preservatives, refined sugar, or additives. Additionally, their tea is USDA organic + triple toxin screened for purity… and it comes in this cute packet! No tea bags with toxic plastics, and you can take them on the go! (Get 5% off with code PCOS) and pair it with a cute mug, too!

2. Yoga Mat

Establishing a regular exercise schedule is important to combat symptoms of PCOS for a variety of reasons. Just to name a few, a regular movement can help relieve stress, improve mood, correct hormonal imbalances, improve insulin levels, reduce the risk of type-2 diabetes, and prevent weight gain.

Protect your back and prevent yourself 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!

3. Castor Oil + Castor Oil Pack

According to naturopathic doctors, topical use of castor oil can increase blood flow, reduce inflammation, and promote the healing of organs and tissues. That naturally anti-inflammatory quality means it can relieve pain and decrease swelling. For women with PCOS, this can be amazing for ovarian cysts. Additionally, castor oil can stimulate lymphatic drainage, which causes detoxifying of the body! You can read more about how to use a castor oil pack here.

Queen of Thrones has my favorite castor oil pack, made with organic materials! Why do you want organic materials? Everything that sits on the skin can go deep, and when you use a carrier oil you want to avoid fabrics with chemicals, bleach or artificial colors, and even bamboo fabric which is also made with hard chemicals. I use this two- three times a week, and it’s comfortable enough to sleep in all night long!

4. Dry brush

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!

5. Ilia Beauty

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.

6. PCOS SOS

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!

7. 4 Week Meal + Workout Plan

In the 4 week meal & workout plan, Sirak and I included step by step video tutorials for each recipe to show Cysters how to make quick & easy, gluten and dairy free meals that taste so good, they’ll be making them on repeat! This plan takes the stress out of starting off 2024 right, and hitting your goals with PCOS. Plus, when you subscribe to the plan on January 1st…there are some pretty awesome gifts that come with it!

Like what, Tallene?! Well, a FREE year in The Cysterhood App, a lab kit voucher to get to the root causes of your symptoms, and a FREE Multivitamin from our Metabolism Plus supplement bundle! 😍 This really is an amazing tool for the PCOS woman in your life that doesn’t know where to begin, or needs a pick-me-up going into the new year!

8. Canyon Bakehouse Gluten Free Bread

Going gluten free for PCOS is a game changer! Studies show that if you’re sensitive to gluten, it can contribute to inflammation. Inflammation leads to insulin resistance, imbalanced cortisol, and hypothyroidism, all of which are underlying issues that drive symptoms of PCOS. So, adopting a gluten-free (and dairy-free) lifestyle for 30 days is at least worth a try to see if these processed foods are driving your symptoms!

That being said, finding gluten free bread that actually tastes can sometimes be quite the challenge, until I found Canyon Bakehouse!! Seriously, I know giving bread as a gift sounds silly, but your gluten free Cyster will thank you.

9. Siete

While we’re talking gluten free items, I can’t not mention Siete! All your tortilla needs are met here. Not only do they taste amazing, but you don’t feel like you’re missing out on staple foods… like tacos, of course! (25% off code PCOS )

10. Stanley Cup

Need I say, every PCOS girly needs a Stanley Cup?! I know there is a lot of hype over this cup, but I am telling you…. I drink SO much water with it on hand! Plus, it’s cute which makes it even more enjoyable to stay hydrated throughout the day.

11. Ovasitol

Ovasitol is one of my all time favorite supplements for PCOS! And if you have insulin resistant PCOS, you may want to try adding this into your daily routine. Ovasitol is made up of a 40:1 ratio of myo and d-chiro inositol, which targets to help stabilize blood sugar, promotes ovarian health, and menstrual regularity. Truly, a game changer for cravings and weight loss on my journey!

12. Blue light glasses

If you’re trying to improve your nighttime routine and sleep with PCOS, blue light glasses are an amazing tool! They block harmful blue light and UV light which actually promotes better sleep. I throw mine on if I happen to be watching a movie at night, or looking at my phone for a bit to make sure my sleep won’t be disrupted.

13. Mindfulness Journal

Taking a moment to reflect on a daily basis can improve mental health, reduce cortisol, and even help you see the progress you’ve made on your PCOS journey. This may seem like a simple tool, but it is very impactful.

14. Infrared sauna blanket

This is a new trend, and I am loving it!! These blankets bring the Sauna home for a more affordable sauna experience that you can do right in the comfort of your own home. Incredible for reducing cortisol with PCOS, detoxification, enhanced sleep, pain relief, and even weight loss!

15. Metabolism Plus

Metabolism Plus is our supplement bundle designed to fill in the nutrient gaps that drive weight gain, like: inflammation, high cortisol, and insulin resistance!! It’s nearly impossible to achieve a healthy weight without supporting your metabolic hormones. The OvaFit Metabolism Plus is a monthly supplement kit that will help you take back control of your body!

16. Non toxic pots and pans

Managing PCOS can feel overwhelming already, and then finding out that many of the products you have in your house could be influencing your symptoms can be a bummer. Over the years, I’ve taken time to slowly replace things as I run out of it, skin care, cleaning products, plastic to glass! So, with bigger items like cookware, it can be difficult to make the change. However, SO worth the health benefits. Plus, it’s a pretty good reason to justify some new kitchen goodies! Here is my favorite ceramic cookware, stainless steel, and some glass meal prep containers!

17. A cute top or workout set

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?

18. Non toxic perfume

I am all about swapping out products over time like skin care, cleaning products, and cookware like I mentioned above. But it’s not often we treat ourselves to more luxury items like perfume! This is one of my favorite local brands here in California. Non-toxic, beautiful fragrances. Actually, Sirak was the one who got this for me initially as a gift…love!

19. Philosophie Protein Powder

I always talk about eating high protein for PCOS weight loss! This helps to boost metabolism, reduces cravings, and sets up stable energy throughout the day. I can’t get enough of a protein smoothie in the morning, which starts off my day with 30g of protein. This protein powder? One of my FAVES! I also love Garden of Life or NorCal Organic!

20. A subscription to The Cysterhood App

I’m a Registered Dietitian and I want to help you thrive with PCOS too! During my 10 year PCOS journey, I lost 30 pounds, cleared my cystic acne and ovarian cysts, and felt like I had a mental rebirth. But…it  wasn’t easy. I didn’t have a laid out plan, there was a lot of trial and error.

I want you to learn everything I know about PCOS, without all the tears. We designed this step by step plan to teach you our proven framework for PCOS weight loss and we want to support you along the way! In The Cysterhood App, access recipes, meal plans, grocery lists, masterclasses, workouts, community and so much more! Uses this link to gift 3 months in The Cysterhood!

That concludes my PCOS gift guide, comment below and tell me what products are your favorite as a PCOS girly! I hope you enjoy the Holidays with your friends and family, find time to rest, and as soon as the new year comes, I am here to help you get started on your PCOS healing journey 😍

Both endometriosis and polycystic ovary syndrome (PCOS) are common among women of reproductive age. Plus, since they both have to do with a woman’s reproductive system, there are plenty of endometriosis and PCOS symptoms that overlap. Because of this, women with either PCOS or endometriosis at some point find themselves wondering if they have one disorder, the other, or maybe both. 

Today, we’re going to look into the similarities and differences between PCOS and endometriosis. So if you’re in The Cysterhood and diagnosed with PCOS, you can get answers to other symptoms or questions you have. Here’s what you need to know about endometriosis and PCOS:

Can You Have PCOS And Endometriosis?

Yes, you can have endometriosis and PCOS! Though they both have to do with the reproductive system, the conditions don’t directly affect one another. (Though they may indirectly affect each other.) Endometriosis is primarily a physical issue whereas PCOS is hormonal, so they impact your body in different ways. 

There are both similarities and differences in symptoms, treatments, risk factors, and long-term complications of PCOS and endometriosis. We’ll compare and contrast the two disorders below, but you can hear more about what it’s like to be diagnosed with endometriosis and PCOS from Laura Fletcher of Selah Fertility in this episode of A Cyster and Her Mister.

What is Endometriosis? 

Endometriosis is a condition where endometrial tissue grows outside of the uterus on the ovaries, fallopian tubes, and the lining of the pelvis. These tissues can turn to scar tissue and adhesions that can bind pelvic tissues and organs together.  

What is PCOS?

Polycystic ovarian syndrome is a hormonal condition where imbalances in sex hormones can cause other problems throughout the body like insulin resistance, inflammation, and thyroid problems. 

Similarities Between PCOS And Endometriosis

Difficult and Irregular Periods

Both women with PCOS and endometriosis often have challenging menstrual cycles. They can be extremely heavy, painful, and irregular. With PCOS, these “bad” periods are due to high androgen and insulin levels which can lead to really heavy periods. With endometriosis, it’s because of all the excess tissue trying to shed during your cycle, which can make the pain really intense.

Ovarian Cysts

Ovarian cysts are something that can also pop up with both endometriosis and PCOS. Women with PCOS get polycystic ovaries because often they don’t have the right hormones to ovulate, causing multiple small follicles to accumulate on the ovaries due to the failure of mature egg release. You may also develop cysts with endometriosis, because of the extra tissue that naturally develops throughout the woman’s cycle. The most common type of cyst with endometriosis is known as an endometrioma. These form when endometrial tissue grows inside the ovaries, leading to pelvic pain and discomfort.

Fertility Issues

It probably comes as no surprise that conditions that affect the uterus also affect fertility! Egg quality and ovulation are hindered in both circumstances because of scar tissue and hormonal challenges! (If you’re struggling in this area, here’s how to improve fertility with PCOS.) 

Digestive Problems

With endometriosis, some of that uterine tissue can actually get into the intestines, rectum, and other parts of the bowels, causing lots of digestive problems like constipation, bloating, and gas. Women with PCOS, on the other hand, have similar digestive problems that come from insulin resistance and bacteria imbalances that stem from those hormonal issues. 

Weakened Immune System

A weakened immune system is present in both endometriosis and PCOS. With PCOS, low levels of progesterone can cause antibodies that attack healthy cells, potentially causing immune problems. In endometriosis, doctors aren’t exactly sure why the immune system doesn’t work properly in that condition, but it doesn’t! Because after all, if the immune system was doing its job, it would be taking care of that extra tissue before it became a problem. 

Lack of Cure

Unfortunately, for both women with endometriosis and PCOS, there are no known cures at this time. Both can be managed and reversed, but there’s no quick fix! Here’s how to naturally manage polycystic ovarian syndrome (PCOS.)

Differences Between PCOS And Endometriosis 

Physical vs. Hormonal Source

If you haven’t noticed by now, the key difference between PCOS and endometriosis is that PCOS is primarily hormonal and endometriosis is primarily physical. These can cause similar symptoms, but the source of the problem is very different–which is why you can have both PCOS and endometriosis.

Pain 

Both conditions can cause aches, but endometriosis causes significant back and pelvic pain. As you can imagine, the adhesions and scar tissues can be very painful. PCOS pain can show up as overall body aches, headaches, ovarian pain, and sometimes painful cramps during the menstrual cycle do to hormonal imbalances.

Acne and Skin Issues

PCOS as a hormonal disorder can cause acne and dark patches of skin. These aren’t endometriosis symptoms, since endometriosis doesn’t predominantly affect the endocrine system. 

Hair Loss and Hirsutism 

The high testosterone associated with PCOS can lead to excessive hair growth on the body while leaving hair thinning on the top. Excess androgens (hormones) are to blame for that, meaning you won’t experience this with endometriosis. 

Weight Gain

Insulin resistance linked with PCOS can cause weight gain in Cysters. It’s also very difficult to lose weight with PCOS, but this is not a symptom of endometriosis. (Of course, you may still struggle with weight gain, but it’s not directly related to an endometriosis diagnosis.) 

Risk Factors

The risk factors linked with endometriosis include:

• Starting your period young
• Short menstrual cycles
• Heavy menstrual cycles
• High levels of estrogen in the body
• Low BMI
• Genetics

You’ll notice the risk factors of having PCOS are pretty different:

• High androgen levels
• Insulin resistance
• Poor diet and sedentary lifestyle 
• High BMI 
• Genetics

Long-Term Complications

The long-term complications associated with each disorder do have some overlap, but they do differ! Endometriosis could lead to melanoma, asthma, and breast cancer. PCOS could lead to type 2 diabetes, sleep apnea, and gum disease/gingivitis. They both have links to long-term complications like cardiovascular disease, endometrial cancer, and ovarian cancer. 

Treatment Options

Both PCOS and endometriosis have medications that doctors can prescribe. However, many of them mask symptoms instead of improving them. Cysters can heal their symptoms using diet, exercise, and other lifestyle changes. Women with endometriosis can also find relief with some natural remedies (like cutting gluten!), which you can learn more about from Melissa Turner of Endo Empowered in our episode of A Cyster and Her Mister called “Living Symptom-Free with Endometriosis.”

PCOS and endometriosis do have similarities but also important differences. 

If you’ve wondered about the contrast between PCOS and endometriosis, I hope this post helped you understand each disorder separately. Both can be super difficult for a woman, and the first step towards healing is finding the right diagnosis and community to help you to your goals. If you have PCOS, download The Cysterhood App for an experience curated to help you reverse your symptoms and get to living life again! For all you endometriosis fighters, comment below and I’d be happy to help guide you to helpful resources. We’re here to do this together!