Author: Tallene

Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects how the ovaries work. The hormonal imbalance leads to a range of symptoms, including hair loss, excess hair growth, insulin resistance, an irregular menstrual cycle, and weight gain.

Acne is one of the most dreaded symptoms for people with PCOS and affects a large percentage of women with this syndrome. High male hormone levels can increase sebum and skin cell production, leading to more dead skin cells and of course… cystic acne. 

Not only is acne physically painful, but it’s also emotionally painful because it can cause insecurities and impact your self-esteem.

To treat and reverse acne in women with PCOS, we need to understand the root issue that sparks a flare-up.

Acne is an outward manifestation of inflammation in the body combined with elevated levels of androgens, such as high testosterone levels. When you combine inflammation with excess androgen levels, it’s a recipe for unwanted symptoms manifesting as acne, facial hair, and hair loss.

For women with PCOS, the bacteria in your skin and the sebum oil that protects your skin are unique. Having a cystic acne outbreak when you have PCOS can be a blessing in disguise. It’s not about understanding your ‘skin type’, washing your face more, or buying expensive creams to reverse your symptoms. It’s your body’s way of signaling that you simply need a diet & lifestyle change. 

Oral contraceptives and birth control pills can help to reduce acne, but they’re not a silver bullet. If the inflammation can be reduced with diet and lifestyle factors, you’ll be well on your way to healing. 

How to Get Rid of Hormonal PCOS Acne

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

SUPPLEMENTS TO TREAT PCOS ACNE:

Omega-3

Remember that junk foods have processed oils that are high in omega-6. When someone with PCOS consumes these types of foods, it creates an imbalance between the ratio of omega-3 and omega-6. The ratio should be 1:1 but often goes up to 16:1 for those eating a standard Western diet.

This leads to more inflammation, making the sebum oil more sticky and viscous, causing more breakouts. To combat this you want to ensure the ratio between omega-3 and omega-6 is balanced by taking an omega-3 supplement and eliminating as many processed foods as possible. 

If you’re not getting enough omega-3, your body will have trouble converting the omega-6 into EPA and DHA (the fatty acids with numerous health benefits, including regulating the skin’s oil production). Taking supplements like fish oil that contain these components can be really helpful.

Metabolism Plus includes an omega-3 fish oil supplement made from 100%  wild-caught Alaska Pollock. It is independently tested for purity and certified by both NSF International and the International Fish Oil Standards.

Zinc, which also helps with converting omega 3 to EPA and DHA, is another supplement that can help with acne. Be sure to choose a Multivitamin that includes adequate zinc.

Zinc also helps to inhibit the conversion of testosterone to DHT, which is the more potent form of testosterone. When that’s high, it can trigger oil production and acne.

Vitamin A

Vitamin A reduces inflammation as it is a key nutrient in supporting your intestinal barrier. In many cases, acne stems from intestinal and gut issues. 

Talk to your physician about the best Vitamin A supplement for you or opt instead for foods rich in Vitamin A. 

Many physicians have been known to offer pharmaceuticals such as Spironolactone to treat PCOS-related acne and Accutane (originally developed as a chemotherapeutic agent). However, it comes with many side effects Accutane (e.g. dry, sore skin). And symptoms will return with a vengeance if you come off the medication, as the root issue hasn’t been treated.

Many PCOS-friendly doctors are against antibiotics for treating acne as they only work for a short period and are harmful to your body’s gut microbiome.

The right bacteria reduces inflammation and acne. So taking antibiotics for acne can harm and kill off bad and good bacteria. 

GOING GLUTEN & DAIRY-FREE TO TREAT PCOS ACNE:

After cutting out gluten and dairy for 30 days, you may find that these are causing acne flare-ups when you reintroduce them into your diet. Gluten and dairy can be very inflammatory foods and can disrupt your gut and hormone balance. Consider cutting them out for 30 days to see how you feel and if it helps your acne clear up.

On a personal note, cutting out gluten and dairy was a game changer for my cystic acne. After all my acne cleared, I thought that I could tolerate a little bit of cheese every day so I reintroduced it into my diet. It turns out, that even a little bit of cheese every day was enough to trigger my acne to come back full force. The moral of the story- find out what works for you. It’s easier to stick to it when you are aware of your body and how it feels with and without these foods.

There are going to be days when you feel like you’ve had a setback. Either you accidentally ingest something you weren’t aware contained gluten or dairy. Or you’re feeling stressed and reach for something that used to be a comforting food to indulge in.

Check out these guides: How to know if a food has gluten or dairy

You may wake up one morning and see an acne break-out on your jawline or another troublesome spot. Don’t let this discourage you. Setbacks are simply milestone reminders to show us how far we’ve come. If you’re looking for more encouragement on staying on track read about how to cultivate the right mindset to stick to your long-term health goals.

TOPICAL PCOS ACNE TREATMENTS:

Laser facial treatments have been known to reduce inflammation. For me, visiting Skin Laundry in Newport Beach, CA, and doing the YAG laser has been a game changer in my skincare. The YAG laser reduces inflammation, kills bacteria, takes only 10 minutes, and is pain-free. You can also get laser facials at your dermatologist’s office. The blue light laser is a great way to reduce inflammation and get a healthy glow back to help your skin heal.

Also, when it comes to tackling PCOS acne, two handy dandy ingredients you can rely on are salicylic acid and benzoyl peroxide. Salicylic acid gently exfoliates and unclogs those pesky pores, while benzoyl peroxide swoops in like a superhero to zap away acne-causing bacteria.

A combination of diet, lifestyle (stress reduction), and cosmetic treatments can reverse your PCOS acne. Just remember not all steps make sense for all people, so give yourself time to give the holistic treatments a chance to heal yourself from the inside out before trying any expensive treatments. 

PCOS ACNE AND ALCOHOL:

Alcohol can cause inflammation in the liver. Your liver’s function is to detox hormones and it won’t be able to do its job as effectively if it’s sluggish because of a poor diet and alcohol.

STRESS AND PCOS ACNE:

Stress causes cortisol levels to spike, which wreaks havoc on your gut, insulin levels, and sleep quality. All these factors trigger a ‘danger’ response in your body that causes inflammation. 

Work on reducing stress by meditating, doing slow, weighted workouts, taking walks, napping, and doing yoga.

There’s no diet or process, that is perfect for all PCOS women, so don’t be afraid to experiment and discover what works for you. Keep investigating your body and if your acne simply doesn’t go away, consider seeing a naturopathic doctor who can do lab work and get down to the root cause with you. 

There is no magic pill or bullet for the treatment of PCOS acne, but you want to focus on reducing the inflammation, and the androgen levels like testosterone and DHA, while also healing your gut. 

Consistency is key and patience and it does take a bit of time to see results so give yourself a minimum of 30 to 90 days before switching things up again and trying anything new.

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

Polycystic ovarian syndrome (PCOS) is a hormonal disorder that can cause a lot of difficult symptoms for women who have it. Stress itself is a symptom of PCOS, but it’s worsened by the comorbidities and other symptoms of PCOS. From type 2 diabetes and infertility to weight gain and hair loss, Cysters can have it rough living with the effects of PCOS, leaving them stressed out!

Luckily, there are lots of ways to manage stress. And, when it comes to PCOS, stress management means symptom relief! Of course, this is easier said than done. You can read some of my top PCOS self-care methods here, but today I wanted to talk about one of the most beneficial methods of stress relief: meditation! 

PCOS Meditation 

When you’re facing difficult PCOS symptoms, it’s easy to get super discouraged. It seems like the options are to “deal with it” or get on prescription drugs with potential side effects that only add to your list of symptoms. I know this is how I felt! (You can read my whole story here.) 

However, there are tons of natural ways to regulate your hormones, lose weight, and alleviate symptoms. These can feel like big lifestyle changes, but the positive effects will give you hope for the future you’ve been waiting for! One of those daily practices that can have a big impact is meditation. This one isn’t hard at all, and it’s been essential to so many Cysters who are naturally healing their PCOS. We’re going to break down how and why it’s helpful! 

Can Stress Cause PCOS?

There isn’t evidence to state that high cortisol (stress hormone) levels directly result in polycystic ovarian syndrome. However, there is significant research that shows how stress can worsen PCOS and cause some of your worst symptoms, including body hair growth, acne, infertility, hair loss, and weight gain. 

Because stress can make PCOS so much more difficult to live with, reducing stress is one of the best ways you can alleviate your symptoms and reverse your PCOS. You can reduce stress in your life in lots of ways, but meditation is one of my personal favorites! 

What Is Meditation?

Meditation is the practice of focusing and clearing your mind to relieve anxiety and stress. You use relaxation techniques like deep breathing, mantra repeating, and visualization! Studies show it helps improve your mental and physical health. It’s often paired with yoga and mindfulness!

If you want a deep dive and some practical ways to incorporate meditation into your PCOS healing process, listen to the episode of A Cyster and Her Mister called “Mental Health Practices with Lauren Belcastro!” 

Benefits of Meditation For PCOS

Reduces stress levels.

Studies have shown that meditation helps reduce cortisol levels and improves your ability to manage stressors. When your stress is lowered, not only do you feel better, but your blood pressure goes down and your insulin sensitivity (blood sugar) improves. This can reduce your risk of heart disease and type 2 diabetes while making weight loss much easier. Additionally, when insulin resistance improves, so do symptoms like irresistible cravings, irregular periods and weight gain, feeling hangry, and irritability. Yes, improving this one thing can have a big impact on your health!

Alleviates anxiety and depression. 

Meditation has also been shown in research to help ease anxiety and depression. Studies show that meditation can have similar effects as other well-respected psychological treatments—this is a natural treatment that’s been proven effective! This is important information for Cysters, who are more prone to feel the effects of depression and anxiety.

Improves focus and cognitive function. 

Another common symptom of PCOS is brain fog. Whether it’s due to fatigue, stress, hormonal imbalances, or nutrient deficiencies, meditation has been shown to help with cognitive function. It can help improve focus, memory, processing speed, and more! I’d recommend practicing “concentrative” or “focused” meditation if this is an area where you’re looking for symptom relief. Here’s more on the different types of meditation. 

Meditation can help you relieve stress and hopefully reduce symptoms of PCOS! 

It’s not at all uncommon for Cysters to struggle with mental health. It’s stressful to manage a chronic health condition, but there are natural mental health treatments for your PCOS. Try meditation and see where it takes you! 

For more ways to naturally heal PCOS, head to my blog and download The Cysterhood App. There, you’ll find PCOS-friendly workouts and recipes and a huge community of women ready to support you on your journey! 

For Polycystic Ovary Syndrome (PCOS) cysters, the menstrual cycle can be fraught with unpredictability and stress. 

Irregular periods are one of the most common symptoms that women with PCOS experience, caused by hormone imbalances in the body. This includes excess testosterone – a male hormone that’s also produced in the ovaries. 

Although some PCOS cysters have regular periods every 28 days, others have inconsistent cycles. And some don’t have periods at all. 

While menstrual irregularity is a normal symptom of PCOS, it needs to be treated – especially if you’re experiencing less than four menstrual cycles a year. Not having a regular period can lead to fertility issues and may increase the risk of endometrial cancer. 

Thankfully, there are some practical and effective ways to regulate your periods if you have PCOS. There are a host of lifestyle tips, dietary changes and natural remedies that can help to get a fluctuating period back on track. 

Please note that these tips do not substitute official medical advice or prescribed treatment from your doctor. You should always consult your doctor before changing your diet or trying a natural remedy in case of side effects,  particularly if you are pregnant or nursing, have allergies or intolerances, or if you have any other known medical condition. 

How To Regulate Periods With PCOS

Dietary advice for PCOS cysters

Although there is no known cure for PCOS, there’s numerous evidence to suggest that symptoms can be improved by dietary and lifestyle changes, e.g. healthy eating and regular exercise. PCOS women can live symptom free.

Women with PCOS typically have higher than normal insulin levels: the hormone that helps the cells in the body turn sugar (glucose) into energy. This can cause insulin resistance, as the body makes excess insulin but can’t use it effectively, which often results in weight gain. Being overweight can cause menstrual irregularities and other health conditions long-term like type 2 diabetes and heart disease. Also, high levels of insulin can trigger your ovaries to produce more androgens (testosterone). High androgen levels lead to menstrual irregularity, head hair loss, excess hair growth, and acne. If you’re not sure if you have a hormonal imbalance, get a comprehensive blood test. (Get 50% off this one from EquiLife.)

A diet high in refined carbohydrates, such as sugary and starchy foods, makes it difficult to maintain a healthy weight and manage insulin resistance. Oftentimes, a diet that contains gluten and dairy has shown to affect women with PCOS and their ability to lose weight. There are a host of foods you can add to your PCOS diet to aid healthy weight loss. And, consequently, menstrual regularity. 

Foods to add to a PCOS diet 

• High fiber foods, such as broccoli, green and red peppers, and pumpkin 
• Lean protein, like fish, tofu and chicken 
• Anti-inflammatory foods, like kale, spinach and walnuts 

Foods to limit if you have PCOS 

• Sugar
• Seed oils
• Gluten (try it for 30 days to see how you feel!)
• Dairy (try it for 30 days to see how you feel!)

There’s also evidence to suggest that certain ingredients can improve irregular periods and provide a host of health benefits, such as: 

Cinnamon

According to a study conducted in 2014, cinnamon may be beneficial for a variety of menstrual issues. The research found that cinnamon helped to regulate menstrual cycles and was effective when used by certain women with PCOS. There’s also evidence to suggest that it reduces period pain and bleeding. Sprinkle some on your fruit or oatmeal!

Apple Cider Vinegar

Research from 2013 found that drinking 15ml of apple cider vinegar every day could restore ovulatory menstruation in women managing their PCOS. More research is required to verify these results, as the study only involved 7 participants. Apple cider vinegar has also been shown to improve insulin sensitivity after a meal, and since insulin is closely related to your period regularity, this could be helpful.

Apple cider vinegar has a bitter taste, which can make it difficult to taste and swallow. If you struggle with the flavor, try diluting it with water or drizzling it on your salad.

For additional information, read my guide “Apple Cider Vinegar For PCOS.”

Removing Gluten & Dairy

Gluten and dairy are inflammatory endocrine disruptors, and women with PCOS struggle with inflammation already. Cutting out gluten and dairy can give you an edge in fighting PCOS. Many women have seen incredible results after going gluten and dairy free because reducing inflammation is key for improving insulin sensitivity and ultimately all your PCOS symptoms. Try it for 30 days to see how you feel.

Exercise regularly

There are some lifestyle changes which can alleviate the symptoms of PCOS and help to restore a regular menstrual cycle. Two of the most significant changes include exercise and daily movement. Combined with a reduced intake of refined carbs, this may reduce insulin resistance in PCOS women. 

What’s more, regular exercise and a balanced diet can result in losing weight, which correlates with improved ovulation in women with PCOS. 

Take supplements such as Inositol, Folate, and Vitamin D

When you’re managing PCOS and looking to support more regular, balanced cycles, a targeted routine with vitamin D, inositol, and folate can make a big difference. Vitamin D helps support hormone balance and healthy ovulation. Inositol, especially in the well-researched 40:1 ratio of myo-inositol to D-chiro-inositol, supports insulin sensitivity and can help promote more consistent periods. Folate, ideally in its methylated form, is essential for reproductive health and especially important if you’re thinking about fertility. The best part? All three of these cycle-supporting nutrients are available at Ovafit, making it simple to stay on track.

Drink Testosterone Relief Tea

Herbal teas have long been used in traditional medicine, and recent studies suggest certain herbs may actually help support hormone balance—especially in women with PCOS. Ingredients like spearmint, nettle, cinnamon, and chamomile have been shown to help lower elevated testosterone levels, which can contribute to common PCOS symptoms like acne, excessive hair growth, and irregular cycles.

That’s why Ovafit’s Testosterone Relief Tea is strategically formulated with clinically-backed herbs known to support perfect hormonal harmony for Cysters! Drink it a couple times a day to reap all the natural benefits from these herbs.

Speak to your doctor about hormonal birth control

Hormonal birth control pills or an IUD can be an effective way to regulate your periods and potentially reduce small follicles remaining in your ovaries. Talk to your doctor to find out if this option is right for you. Just make sure to keep an open mind and remember that everyone’s body is different.

Manage stress

Ah, stress, our arch-nemesis. Not only does it wreak havoc on our emotions, but it can also mess with our menstrual cycles. When it comes to PCOS, stress doesn’t just cause high blood pressure. It can lead to those pesky irregular periods, leaving us scratching our heads and wondering when (or if!) our next visit from Aunt Flo will be.

Try incorporating stress management techniques like yoga, meditation, or even just taking some time to unwind and do something you love. Your menstrual cycle will thank you for it!

Avoid smoking and excessive alcohol use

Okay, time for some tough love. Smoking and excessive alcohol use? Yeah, not good for anyone, especially those of us with PCOS. These habits can mess with our hormone levels, making it even harder for our ovaries to mature or release an egg. Plus, they can contribute to inflammation in our bodies, which is like throwing gasoline on the PCOS fire (not recommended!).

Get enough sleep

We all know the struggle of counting sheep when we can’t fall asleep at night. But did you know that sleep (or the lack thereof) can play a role in the irregular or absent periods that come with PCOS? It’s true! When we don’t get enough shut-eye, our hormone levels can go haywire, throwing our menstrual cycles off balance.

Establish a bedtime routine, create a cozy sleep environment, and put those screens away (blue light, you’re not invited!). Your well-rested body will thank you with more regular and oh-so-satisfying periods!

Try acupuncture

Acupuncture has anti-inflammatory properties that can potentially help regulate your menstrual cycle. Plus, it can be a great way to relax and unwind, which is always a good thing when dealing with the frustrating symptoms of PCOS.

The Key Takeaways 

There are a variety of ways to help get your menstrual cycle back on track if you have PCOS. Lifestyle and dietary changes can be an effective way to regulate your periods if you’re struggling with PCOS related weight gain. If your symptoms persist, speak with your doctor, who’ll be able to identify the root cause and advise treatment options. 

While the above tips can be helpful, finding a combination of natural methods that work for you is key to regulating your menstrual cycle. Increasing your intake of anti-inflammatory foods, such as leafy greens and berries, can also help. And don’t forget to give yourself plenty of grace and patience as you work to find the best way to manage your PCOS symptoms and regulate your menstrual cycle. You got this girl!

For more information on recommendations for a PCOS diet, check out our podcast here!

Polycystic ovarian syndrome (PCOS) is a metabolic disorder that affects women of reproductive age and is characterized by hormonal imbalances. These hormonal imbalances affect many parts of the body, including the reproductive system. 

With reproductive system problems, many Cysters face issues with menstrual cycles and fertility. When a Cyster does become pregnant, unfortunately those pregnancies are much more likely to end in miscarriage and pregnancy loss compared to pregnancies of women without PCOS. 

Today, I’m dedicating this post to PCOS and pregnancy loss. I’ll discuss how they could be related and how you can go about reducing miscarriage risk. As always, there is still plenty of hope for a viable pregnancy! 

PCOS and Miscarriage

Miscarriage is a sudden pregnancy loss usually within the first 20 weeks. In this post, we’ll also discuss late-term pregnancy loss as well. The rate of miscarriage in women without PCOS is between 10%-15% of pregnancies. But, for Cysters, the miscarriage rate increases to a heartbreaking 30%-50%.  

This seems to suggest a link between PCOS and miscarriage. You can learn more about how pregnancy affects PCOS here. Below, I’ll dive more into how PCOS and miscarriage are related! 

Does PCOS Cause Miscarriage? 

Research suggests polycystic ovary syndrome (PCOS) increases the risk of miscarriage. However, the exact reason for the heightened risk isn’t super clear. Studies suggest 3 possible associations. 

Hormonal Imbalances

PCOS is a hormonal condition, so imbalances of important reproductive hormones are a common cause of miscarriage and infertility. A healthy pregnancy requires your body to have optimal balance of important hormones for successful implantation and pregnancy development. 

So, what hormonal imbalances could specifically lead to miscarriage? Here’s what to look out for:

Low Progesterone

Cysters often have irregular periods. In fact, it’s one of the three main PCOS diagnostic criteria. Skipping a period might not seem like a big deal, and sometimes it even feels like a relief, but it can set off a domino effect when it comes to fertility.

When we do not ovulate or ovulate poorly, the ovaries do not produce enough progesterone. Progesterone is what prepares the uterus for a baby and helps maintain a healthy uterine lining. If the lining is not ready, a fertilized egg may struggle to implant properly, increasing the risk of miscarriage. Low progesterone is actually a common cause of recurrent pregnancy loss.

High Estrogen 

Progesterone is produced during the menstrual cycle to balance estrogen. Estrogen is responsible for building up the uterine lining throughout the cycle. When progesterone is released during the luteal phase, it stops the build-up at just the right time, making the lining receptive enough for implantation but strong enough to hold the embryo in place. Once pregnancy begins, progesterone takes over to maintain the uterine lining for the entire pregnancy.

When progesterone is too low, there is nothing to balance the estrogen, so the lining keeps building until it becomes thick and unstable, which is not ideal for an embryo. This is why periods can be especially painful for women with PCOS, because there is extra lining to shed. Even if an embryo attaches to the uterine wall, if there is not enough progesterone to maintain the lining, it may eventually collapse, leading to miscarriage.

High Androgens 

High androgens, like testosterone, are another common hormonal imbalance in women with PCOS. These are male sex hormones, and while some are necessary for overall hormone balance, too much can disrupt the female reproductive system.

When androgen levels are high, they interfere with the development of follicles, or eggs. Instead of one mature follicle forming, many small, immature follicles develop. This is where the term “polycystic” comes from. As a result, either no egg is released at all, leading to cysts, or the egg that is released may have abnormalities, making it less viable and increasing the risk of miscarriage.

High Luteinizing Hormone

Women with PCOS often have excess LH, or luteinizing hormone, due to a miscommunication between the brain and the pituitary gland. LH helps regulate ovulation, so when it stays high, it disrupts normal follicle growth, leading to premature ovulation or no ovulation at all. High LH also stimulates the body to produce more androgens, which, as we’ve discussed, can harm egg quality and ovulation.

When a Cyster’s body has too much LH, it is not fully prepared to support pregnancy. The eggs may be abnormal, the uterine lining may be unstable, and hormones needed for fetal development may be out of balance, all of which can increase the risk of miscarriage.

Insulin Resistance and Inflammation

A systematic review of PCOS patients found that up to 80% of Cysters have insulin resistance. This happens when cells do not convert glucose into energy properly, leaving it in the bloodstream and storing it as fat. This raises body weight and blood sugar levels. High insulin levels can then trigger the ovaries to produce more androgens, which, as we’ve discussed, negatively affects egg quality and ovulation.

Insulin resistance also signals the body that it is under stress, which triggers inflammation. Chronic, low-grade inflammation increases oxidative stress and can damage the embryo early on, interfering with placental development. In severe cases, inflammation may even prompt the immune system to attack the embryo, leading to miscarriage.

Consistently high blood sugar also increases the risk of Gestational Diabetes Mellitus (GDM), a type of diabetes that occurs during pregnancy. Numerous studies, including this recent meta-analysis, find that GDM can affect embryo and placental development and is an independent risk factor for miscarriage, especially in the first trimester.

High Body Weight and Metabolic Issues

Insulin resistance and hormonal imbalances can contribute to high body weight and other metabolic issues, such as high blood pressure, high blood sugar, and high cholesterol. This combination of problems can significantly increase miscarriage risk because it can cause many of the issues we’ve already discussed: an unstable uterine lining, poor egg quality, gestational diabetes, embryo damage, impaired placental development, and immune system attacks on the embryo.

High body weight also raises the risk of microvascular dysfunction and hypercoagulability, which are just fancy ways of saying the body is more likely to form blood clots. These microclots can develop in the placenta, reducing oxygen and nutrient supply to the baby and increasing the chances of miscarriage.

PCOS Miscarriage Rates and Statistics 

• A Cyster is 3 times more likely to experience early pregnancy loss than a woman without PCOS. (source)
• 5.4% of PCOS pregnancies end in third-trimester loss, whereas only 3.1% of non-PCOS pregnancies have the same conclusion. (source)
• Maternal age and BMI have a great effect on increasing miscarriage rates over PCOS alone. (source)
• IVF (in-vitro fertilization) and intrauterine insemination (IUI) pregnancies are 2 times more likely to result in miscarriage. (source)
• 40%-80% of women with recurrent miscarriages have PCOS. (source)
• Pregnant women with PCOS are 9 times more likely to develop gestational diabetes than a pregnant woman without PCOS. (source)

Can Miscarriage Cause PCOS?

No. PCOS can increase the risk of miscarriage, but miscarriage does not cause PCOS. Neither pregnancy nor miscarriage causes long-term hormonal or metabolic problems. You might feel like your hormones are out of balance for a while afterward, but once your body has fully healed, things usually return to normal.

If you notice PCOS-like symptoms after a miscarriage, it is worth talking to your doctor. Miscarriage can cause dramatic shifts in estrogen, progesterone, and LH, so irregular cycles or other symptoms are normal at first. After a few cycles, your hormones should stabilize.

If your period has not returned, call your doctor right away. This could indicate retained tissue from the pregnancy. A simple hCG test can confirm that everything is clearing properly. Additionally, there’s also something called post-miscarriage infection. It’s rare, but it’s essentially uterine inflammation that can interfere with ovarian function and make periods irregular. Either way, you need to confirm there’s no lasting problems!

Sometimes PCOS-like symptoms after miscarriage are related to thyroid problems. Miscarriage can reveal thyroid disorders, particularly subclinical hypothyroidism. The miscarriage itself does not cause the thyroid problem, but the extra demands on the thyroid during pregnancy can make previously hidden issues apparent.

Symptoms of subclinical hypothyroidism include fatigue, weight gain, hair loss, mood swings, swelling, irregular periods, and fertility difficulties. If you experience persistent problems after miscarriage, talk to your doctor about lab tests to check thyroid and prolactin function.

Can IVF Decrease the Chance of Miscarriage in PCOS?

Assisted reproductive technologies like IVF, frozen embryo transfer, or intracytoplasmic sperm injection (ICSI) can improve your chances of conception. However, they do not automatically guarantee a healthy pregnancy outcome in PCOS. If insulin resistance, inflammation, hormonal imbalances, or other underlying issues are not addressed, the risk of miscarriage could be just as high.

But don’t worry. These conditions are totally reversible! Follow the lifestyle changes below to heal your PCOS for you and your future baby.

How To Avoid Miscarriage With PCOS

Exercise regularly. 

Exercise can have many PCOS benefits! First of all, regular exercise can help you maintain a healthy weight. Since a high BMI can significantly increase the risks of miscarriage, pregnancy complications, and gestational diabetes, getting to a healthy weight should be a priority. (Easier said than done, I know. Here’s more on how to lose weight with PCOS.) 

Beyond helping you lose weight, exercise can also help you reduce stress, lower blood glucose levels, and balance hormone levels—these all have a positive impact on pregnancy. However, I don’t recommend all kinds of exercises. Here are the workouts I’ve found are most beneficial for PCOS. 

Eat the right foods. 

A balanced diet is another good way to lose weight, balance hormones, and have a healthier pregnancy. As a nutritionist who specializes in PCOS, I recommend an anti-inflammatory gluten- and dairy-free diet. The diet isn’t just about what not to eat, it’s also about what PCOS-fighting foods you should eat.

When you download The Cysterhood app, you’ll find delicious PCOS-friendly meals and exercise plans that’ll help you lose weight and reverse the effects of PCOS. As your body regulates and gets back to a healthy state, pregnancy viability will hopefully improve as well! Here’s more on how to heal from PCOS using this diet.  

Take the right supplements and vitamins. 

Even with a well-balanced diet, getting all the nutrients your body needs to thrive is really hard. Nutrient deficiencies can be a big contributor to hormone imbalance, insulin resistance, weight gain, and other symptoms negatively affecting your pregnancy outcomes.

First, talk to your doctor about getting a prenatal vitamin. Then, discuss other supplements like Ovasitol, vitamin D3, magnesium, omega-3, zinc, and CoQ10. Here’s more on my top recommended supplements for PCOS! 

Reduce insulin resistance and blood sugar levels.

Insulin resistance is one of the main contributors to weight gain. If you have the insulin-resistant type of PCOS, your body doesn’t process sugar properly. Instead of the glucose being transformed into energy, it’s absorbed. It raises your blood sugar levels and causes weight gain, making getting to a healthy weight really difficult. 

Insulin resistance also increases your chance of developing type 2 diabetes and gestational diabetes. Both are a concern for pregnancy viability. Luckily, the tips I’ve already mentioned: the right exercise, diet, and supplements can help lower insulin resistance. For more on insulin resistance and PCOS, listen to this episode of my podcast “A Cyster and Her Mister.”

Reduce stress.

Stress can worsen insulin resistance and hormone imbalances. What a lot of women miss is that they can’t get control of their weight and hormones without first reducing stress. I know it’s hard, but finding ways to relax, invest in yourself, and practice self-care is important for your mental and physical health. This will help with other PCOS symptoms too! 

Cut caffeine. 

Drinking more than 200 mg of caffeine a day during pregnancy has been linked to pregnancy complications and miscarriage. Plus, caffeine can increase the release of cortisol (AKA stress hormones), cause adrenal fatigue, and worsen insulin resistance, leading to weight gain, fatigue, and anxiety. 

You can learn more about caffeine and PCOS here.  

Get a good night’s sleep. 

Poor sleep can have a significant impact on your mental and physical health. Lack of sleep can cause high blood pressure, hormonal imbalances, stress, insulin resistance, and potentially pregnancy complications. This can be challenging since people with PCOS often struggle with sleep disorders like insomnia and sleep apnea. However, prioritizing getting better sleep can have big benefits for your health, which can help lower your risk of miscarriage. 

Though there is an increased risk of miscarriage if you have PCOS, healthy pregnancies are possible! 

Becoming a mother is something so many women with PCOS long for. However, infertility and miscarriage stemming from PCOS can make the process emotionally and physically painful. (Here’s more on overcoming miscarriages and infertility.) But, have hope! By taking control of your PCOS, you can help lower your risk of miscarriage and increase your chances of having a successful pregnancy. Learn more about how to reverse your PCOS naturally on the blog and my podcast. Good things are ahead!

If you’ve been diagnosed with polycystic ovary syndrome (PCOS), you might be wondering what you can incorporate into your diet to help manage your symptoms. If so, you’ve come to the right place!

On the blog and podcast, we talk a lot about the foods, herbs, and even drinks like kombucha and spearmint tea, that can help you get control of your PCOS symptoms and finally find some relief. With that in mind, today we’re discussing matcha!

Matcha is a type of green tea that is gaining popularity among tea connoisseurs and health enthusiasts alike, although it’s been around for centuries and is currently most popular in China and Japan. After centuries of cultivation in Asia and research along the way, it’s come to light that drinking matcha tea offers a ton of health benefits, including but not limited to, preventing weight gain, boosting heart health, reducing insulin resistance, and even fighting cancer. 

If you’re looking to add a new beverage to your routine, stick around. Because today, we’re answering the question: is matcha good for PCOS? 

Is Matcha Good For PCOS?

YES – matcha is great for PCOS. In fact, many types of tea are beneficial for managing PCOS symptoms! Matcha includes compounds similar to green tea like theanine (rare amino acid), chlorophyll, antioxidants, and a few types of catechins, but at higher concentrations. That means it’s even better for you than standard green tea! 

The catechins inside matcha include epigallocatechin-3-gallate (EGCG), epigallocatechin (EGC), epicatechin (EC), and epicatechin-3-gallate (ECG).  

I’m sure all of that sounded like gibberish, but what you need to know is that the high levels of these compounds have potential health benefits for all people, but especially women living with PCOS. I will note, however, that matcha is not caffeine free. It includes natural caffeine at about 14 mg per cup, which isn’t significant if you’re not drinking it all day. To put it in perspective, a cup of coffee has between 80-100 mg of caffeine.

If you’re following my advice and cutting caffeine from your diet, don’t stress over your matcha intake as long as you’re limiting the amount you’re drinking. A cup or two a day isn’t going to put you in adrenal fatigue. The health benefits from matcha’s natural compounds far outweigh the small impact of the little natural caffeine it containers. 

Here are some of the potential benefits of matcha for PCOS:

Matcha Benefits For PCOS

Boosts heart health. 

Studies show that catechins and antioxidants can help prevent cardiovascular disease, which is a potential long-term complication of PCOS. These compounds have been found to potentially protect the heart muscles and prevent cardiac inflammation that could lead to heart disease. How cool?

Improves immune health. 

PCOS has been shown to potentially lower a Cyster’s immune system. You can read more about polycystic ovarian syndrome’s effect on the immune system here. However, studies find that matcha and other green teas may have antiviral properties and help maintain good immune responses to infections. If you feel like you’re always sick, hopefully matcha can help bring you a little relief.

Reduces inflammation.

Chronic inflammation isn’t uncommon with PCOS, and it can cause symptoms like soreness, fatigue, mood swings, poor gut health, weight gain, and a lowered immune system. If you’re a Cyster, this all probably sounds familiar! Luckily, the catechins and antioxidants in matcha can help reduce inflammation. That means you could see symptom improvement, too!

Includes antioxidants. 

Antioxidants have a number of benefits, one of the main ones being the fact that they fight free radicals. Free radicals are unstable molecules in your body that damage healthy cells and tissues. Environmental factors, stress, alcohol, smoking, and saturated fats can all make the production of free radicals worse. And, these free radicals can then lead to long-term complications like disease and cancer. 

Antioxidants like vitamin C, vitamin E, manganese, and more fight these free radicals. Match includes plenty of vitamin C to help you cleanse your body of those damaging unstable molecules. 

Reduces insulin resistance and bad cholesterol.  

Insulin resistant PCOS is one of the four types of polycystic ovarian syndrome. When you have insulin resistance, your body doesn’t process sugar properly. Instead of glucose and lipids being converted to energy, they’re absorbed in the body, raising your blood sugar and bad cholesterol. This causes symptoms like difficult weight loss, fatigue, cravings, and dark patches on the skin. 

The catechins in matcha, however, can help stimulate proper sugar digestion to prevent the damaging absorption of glucose and lipids into the body. This is super helpful for regulating insulin levels, lowering blood sugar levels, and balancing cholesterol levels. Of course, that means these catechins can assist with better weight management and symptom relief. 

Fights cancer. 

Matcha has been found in studies to have anticarcinogenic effects, meaning it can help prevent and fight cancer. This is because of those catechin compounds, which can prevent tumor growth, fight free radicals, and stop the transformation of normal cells into cancer cells. It’s amazing how smart food and drink choices can have such a positive effect on our health!

Matcha Tea For PCOS 

Pique Tea Sun Goddess Matcha

Pique is my favorite brand of tea. They use a unique crystallization process that maintains the tea’s taste and health benefits, while also making it much easier to brew. Instead of dealing with steeping your own tea with all the right tools or using potentially toxic disposable plastic tea bags, you can just pour the powder Pique tea packets into hot or cold water. It’s the easiest way to enjoy tea! 

If you decide to try some, use code THECYSTERHOOD for 5% off.

Full Leaf Tea Co. Organic Sweet Matcha Cinnamon

I like this Full Leaf Tea Co. matcha option, because it includes cinnamon as well. Like matcha, cinnamon has several PCOS benefits, so having a 2-in-1 tea is an awesome way to reap the positive effects of both match and cinnamon! 

Full Leaf Tea Co. is a loose-leaf tea company, so you’ll have to brew the tea yourself. However, this is one of the best ways to get a high-quality cup of tea. Read the instructions on the bag and understand you may need to get a matcha making kit. And, if you’re not a fan of cinnamon flavor, you can get regular organic matcha from Full Leaf Tea Co too. 

Art of Tea Matcha Fresca

Art of Tea has another high-quality matcha. The flavor of this one is curated to be a little less earthy and instead has a refreshing, melon-like taste. Technically, this one is also loose-leaf, however the instructions say you can just pour it in and shake. That makes this Art of Tea Matcha Fresca just as easy to make as Pique tea. That’s a big plus if you’re a new tea drinker!

Traditional Medicinals Green Tea Matcha

Though I don’t recommend pre-bagged tea due to the plastic, the lower quality flavor, and the reduced health benefits, I understand that convenience and cost is a significant factor for many women wanting to add tea to their diet. So, if pre-bagged tea works best for you, Traditional Medicinal is my recommended affordable, high-quality, pre-bagged tea brand! 

Matcha has plenty of PCOS health benefits! 

PCOS has no cure, but that doesn’t mean you have to live with the negative effects of polycystic ovarian syndrome. Naturally reversing your symptoms and healing your PCOS can be done using exercise, diet, lifestyle, and mindset changes. As far as diet goes, it’s not just about what you shouldn’t consume, but what you should consume. Matcha is one of those PCOS-fighting foods that can have lots of positive effects on your body. Try it out and let me know how it goes! 

For more ways to heal your PCOS naturally, head over to the blog, download The Cysterhood App, and listen to my podcast. I share plenty of ways to get your symptoms under control and start living life to the fullest with PCOS!

Reproductive health actively complicates things. If you’re struggling with fertility and ovulation, you know there are lots of factors that could contribute to your reproductive problems. Nailing down exactly what’s causing the issue can be a challenge. But the right supplements can support your body in improving your fertility, conceiving, and birthing your beautiful baby. 

If you’re a woman with polycystic ovarian syndrome (PCOS), you know that infertility is one of the first things your doctor mentions. Luckily, many women see relief and improvements when they make lifestyle, diet, and mindset changes that help reverse the effects of PCOS. One great way you can support your natural healing process is by taking the right supplements.

You can find a full list of great supplements for reproductive health HERE, but the one we’ll discuss today is coenzyme Q10 (CoQ10). Many women with PCOS or infertility have decreased CoQ10 levels, even though our bodies naturally produce this supplement.

This nutrient has plenty of fertility benefits, but it also has a host of positive side effects for other PCOS symptoms as well! CoQ10 increases energy production, neutralizes free radicals, boosts your immune system, and so much more.

Today, my post is focused on the benefits of CoQ10 for fertility. I’ll go through all the research-backed benefits and then I’ll list out some of my favorite CoQ10 supplements. Hopefully, this will get you started on your fertility healing journey!

What is CoQ10?

CoQ10, short for coenzyme Q10, is a naturally occurring compound in our bodies that plays a crucial role in energy production. It’s like a little battery charger for our cells! Now, some studies have shown that CoQ10 might help with improving ovarian response, which is basically how well the ovaries respond to certain treatments.

In fact, a study in the Journal of Assisted Reproduction and Genetics found that supplementation with CoQ10 could potentially benefit the ovarian response in women with PCOS. And hey, it’s not just about the ladies, CoQ10 has also been linked to improvements in semen parameters in men. So, this powerful little nutrient has some serious potential when it comes to supporting fertility.

9 CoQ10 Fertility Benefits

May increase egg quality.

Studies show that CoQ10 improves egg quality in two ways. First, the antioxidants fight free radicals that could damage reproductive cells. Additionally, CoQ10 helps deliver and generate energy for protecting cells. This improves egg quality and possibly slows reproductive cell aging, which is especially beneficial for those trying to conceive over the age of 35.

Could improve ovulation. 

CoQ10 improves the rate of ovulation and increases the number of mature follicles, research shows. This likely supports healthy and consistent ovulation while further improving the health of those eggs! 

Helps reduce oxidative stress. 

Oxidative stress can cause harm during all parts of pregnancy. Oxidative stress is a condition where your antioxidant levels are too low and that imbalance lets free radicals thrive. Free radicals build up and cause damage to cells, DNA, lipids, and proteins. Since CoQ10 is a powerful antioxidant, it combats these dangerous free radicals for a healthier pregnancy. 

May lower blood pressure. 

High blood pressure can make conception more difficult and it has several risks once you become pregnant. Once you’re pregnant, high blood pressure can make it difficult for the baby to get enough oxygen and nutrients to grow properly. Plus, for the mother, preeclampsia, eclampsia, and even stroke can come from high blood pressure. Luckily, studies show CoQ10 can help lower blood pressure for easier conception and a safer pregnancy. 

Helps regulate insulin levels. 

Studies have shown that CoQ10 can significantly increase insulin sensitivity, which helps lower blood sugar levels. When your glucose levels are too high, it can throw off your menstrual cycle and increase your chances of miscarriage. If you do get pregnant, high blood sugar can put your baby at risk too, increasing their chance of early birth, breathing problems, high birth weight, and more. So, a form of CoQ10 supplement can assist in regulating your insulin to safe levels. 

Helps increase good cholesterol. 

CoQ10 has been shown in research to increase good cholesterol levels, which betters your overall lipid profile. This is important because studies indicate that abnormal cholesterol levels result in poor ovulation, egg quality, and embryo development. Keeping a healthy lipid profile can aid in increasing your chances of a healthy pregnancy. 

May support metabolism and hormone balance. 

Hormone and metabolism balance are important for all aspects of reproductive health. To even have a proper menstrual cycle, our body needs to be well-regulated. A lot of what we do at PCOS Weight Loss is heal your endocrine system to reverse your PCOS symptoms. CoQ10 has been shown in several studies to support the balance of your hormones and metabolic processes.

May improve the success of IVF treatments. 

If you’ve gotten to the point in your conception journey that you’re pursuing in-vitro fertility treatments, you’ll be happy to know researchers think CoQ10 may help increase successful pregnancy rates with IVF. This is likely since CoQ10 supports several bodily functions and helps restore hormone balance.

Can improve male fertility as well. 

The great thing about a CoQ10 supplement is that it’s beneficial for both male and female fertility! So far, I’ve just told you about female benefits, but studies show that CoQ10 can also improve sperm count, sperm quality, and sperm motility. So, ask your partner to discuss a CoQ10 supplement with their doctor as well!

Best CoQ10 Supplements For Fertility 

Ovafit

Ovafit is our line of dietary supplements, and we do things differently. Our supplements, including our CoQ10, are thoughtfully formulated and NSF-certified. The NSF certification confirms a couple of important things about our supplements that you always want to look out for when selecting supplements:

First, NSF certification means that the amounts and purity of vitamins and minerals in each dose are consistent with what it says on the bottle. Second, the certification verifies that our supplements meet the NSF’s strict safety standards. You never have to question the safety and quality of your supplements again.

Our CoQ10 has patented VESIsorb technology, which mimics the body’s natural process of fat digestion for better absorption by 300-600% compared to standard oil-based CoQ10 supplements. It’s designed for maximum absorption, you would have to take 750 mg of a standard CoQ10 supplement to absorb the same amount of CoQ10 in just one of our 125mg softgels.

Our CoQ10 includes vitamin E for better absorption to help you fight inflammation and improve insulin resistance – two core factors for metabolic health and PCOS weight loss.

TheraNatal OvaVite

This supplement is specifically for fertility. It has CoQ10, but it also includes methylated folate, vitamin D3, choline, iodine, and more to help support great egg quality. They’re a high-quality USA-made product with that NSF certification. It’s free of dyes and gluten too. Though the price tag may seem high, this package is a 90-day supply and includes a lot more than just CoQ10! This one is ALL about fertility. 

Pure Encapsulations

Pure Encapsulations offers another high-quality CoQ10 supplement. They’re gluten-free, non-GMO, and completely hypoallergenic. There are also zero artificial colors, flavors, sweeteners, coatings, and shellacs. They make all their supplements with great ingredients and conduct lots of testing to confirm the consistency and safety of every dose. Pure Encapsulations has everything a CoQ10 supplement needs and nothing it doesn’t.

Integrative Therapeutics 

Physicians and health experts often recommend Integrative Therapeutics, a brand of supplements. It’s a great quality supplement with no wheat, corn, or artificial colors. It does include soy, so if you have a soy allergy or other allergies, you may want to read those ingredients before taking it. Of course, you should also always talk to your doctor before you start a new supplement. 

NOW Supplements

NOW Supplements are a great affordable CoQ10 supplement option. Each dose includes not only CoQ10 but also vitamin E and sunflower lecithin, which further supports some of CoQ10’s best health benefits. This research-based supplement is GMP-certified (a branch of NSF) and non-GMO with no wheat, gluten, soy, corn, milk, egg, fish, or shellfish.

It’s a great budget-friendly, allergen-free choice! You’ll notice this is a higher dose of CoQ10 than some others on this list. Ensure you discuss with your doctors how many mg per day is right for you. 

Garden of Life

Garden of Life is a clean, organic, and whole food supplement that can be traced back to the seeds. They make sure to do every part of the supplement process the right way, avoiding the unhealthy factory-style production of many supplements. Their supplements are free of artificial sweeteners, flavors, colors, and chemicals. They’re non-GMO, gluten-free, and include live probiotics. You can check out this post on the benefits of probiotics. 

Designs for Health

Designs for Health considers all aspects of their process. The CoQ10 supplement is non-GMO and contains no gluten, dairy, or soy like others on this list, but it takes it a step further. The bottle is tinted glass, which helps preserve nutrient viability and protects against moisture. (Also, it’s eco-conscious). Designs for Health formulates and tests their supplements at a GMP-registered facility right here in the USA.  

CoQ10 is a great supplement to consider for your reproductive health.

Many studies show that CoQ10 plays a beneficial part in not only female fertility but male fertility too. This nutrient is vital for proper bodily function and sometimes our bodies don’t produce enough. You should consider talking with your doctor about starting a high-quality CoQ10 supplement if you’d like to improve your reproductive health. For more on this topic, please listen to this episode of “A Cyster and Her Mister.”

I hope this post was helpful, and please make sure you head over to our blog to find more suggested PCOS supplements and PCOS lifestyle changes that can help you reverse your symptoms! And, don’t forget to join the Cysterhood where other women just like you are taking charge of their health to make a better future.

Struggling with weight is a common symptom of polycystic ovary syndrome (PCOS). Whether the person struggles to lose weight or maintain a healthy weight, usually excess body weight is a concern for a woman with PCOS. However, not every Cyster is overweight or obese. 

PCOS doesn’t look like one thing. There are dozens of symptoms both visible and internal that vary widely between Cysters. So, though many women managing PCOS have weight loss as a goal, others may not struggle with this at all! 

When a woman has a healthy body mass index (BMI), but also has PCOS, we call this “lean PCOS.” I’ll get into exactly what lean PCOS is, why it happens, and what to do about it below! Every Cyster with PCOS deserves relief, no matter the severity of your struggles or symptoms:

What Is Lean PCOS?

Lean PCOS is when a Cyster does not struggle with weight loss or excess weight gain. She still has similar or even the same PCOS risk factors as someone who does, but these things don’t affect her weight. However, the symptoms still leave you at risk of Type 2 diabetes and cardiovascular disease just like anyone else with PCOS.

Because of the lack of visible symptoms, women of normal weight with PCOS sometimes find it difficult to get a diagnosis. Usually, it isn’t until they struggle with fertility, develop excess body hair, or get labs completed that a doctor even considers PCOS as a possible diagnosis if the woman isn’t overweight.

The bloodwork could even show that women with PCOS also have an increased risk of developing insulin resistance. And have elevated blood sugars, which is another telltale sign of PCOS. However, the woman’s diet, physical activity, stress levels, or even genetics mean that her hormonal imbalances don’t affect her weight as severely. 

It’s important to remember that there are multiple types of PCOS, and the first step to healing is to understand what category you fall under. Make sure to take our quiz and do your own labs to understand what is going on in your body. 

And, again, even if you’re lean, you could still have PCOS, and your symptoms could be just as debilitating as someone who struggles with PCOS-related obesity. Just like one Cyster may have acne and excess body hair and another has fatigue and hair loss, one Cyster may be at an unhealthy weight whereas another is not. We’ve all got different body compositions, but we can all get through it with a few key lifestyle changes, which I’ll get into in a moment!

Lean PCOS Causes

The cause of PCOS is unknown. Medical professionals and researchers still don’t understand polycystic ovarian syndrome fully, which is part of the reason medicinal treatment methods have been so unhelpful for a lot of us. However, some studies suggest the following causes:

• Irregular hormone levels 
• Genetics
• Inflammation
• Insulin Resistance 

Lean PCOS Symptoms

• Irregular menstrual cycle
• Excess body hair
• Hair loss
• Acne
• Infertility 
• Skin tags
• Dark patches of skin 
• Fatigue
• Mood swings
• Depression and Anxiety
• Pelvic pain
• Headaches
• Sleeping issues
• Elevated blood sugar levels and  insulin levels
• Polycystic ovaries
• Dental problems
• Lowered immune system

How To Treat PCOS

No matter your PCOS type, you can get it under control naturally. You don’t have to live with these symptoms! Here are some ways treating lean PCOS could help with relief: 

Eat right and consider going dairy- and gluten-free. 

Eating well and going on the right diet can help alleviate a lot of your PCOS symptoms. Inflammation and insulin resistance are two of the main culprits of your worst PCOS symptoms. So, many women see improvements when they cut inflammation-causing dairy and gluten altogether and eat a low-carb diet full of intentional foods. 

When you stop eating the foods that exacerbate your symptoms, and instead grab ones full of helpful vitamins and minerals that increase insulin sensitivity, balance hormones, and reduce inflammation. You can find a great list of PCOS-fighting foods HERE, and if you’re ready to get on a true PCOS diet, use my meal plan to help you stay on track with delicious meals and snacks! 

Take the right vitamins and supplements. 

Even a healthy body struggles to get all its necessary vitamins and minerals from food alone. Everyone should have some sort of vitamins and supplements routine! For PCOS this is especially important to help give your body the support it needs to regulate and heal. 

You can check out this article for the best vitamins for PCOS, and this one for the best PCOS supplements, but here are some to start with:

• CoQ10
• Omega-3
• Curcumin
• Ovasitol 
• Multi-Vitamin

Exercise regularly.

If you have lean PCOS, you might be thinking, “What do I need exercise for?” Well, everyone should exercise no matter their weight! Beyond weight loss benefits, the right PCOS exercises can help you alleviate fatigue, sleeping issues, anxiety, irregular periods, acne, and improve fertility. 

All that can come from some great PCOS-friendly workouts! However, many women feel pressured to do intense workouts that weaken their adrenals. Kickboxing and spin classes may sound like fun, but if you struggle with anxiety and fatigue, this high-energy exercise will likely not help with symptom relief. 

Instead, opt for slow-weighted workouts that stabilize stress hormones and provide the perfect exercise routine. You can follow along with our PCOS workouts when you join The Cysterhood.

Limit your alcohol consumption. 

You don’t have to say no to alcohol always, but it shouldn’t be a part of your everyday routine. Remember, our liver is what processes our hormones, and alcohol affects our liver. That means too much alcohol could worsen our hormonal imbalances leading to worsening depression, menstrual irregularity, and other negative side effects. Try to cut down as much as possible! 

Drink less caffeine. 

Caffeine can cause what’s called “adrenal fatigue.” If you’re a woman with PCOS, your body might naturally have more stress hormones from inflammation and insulin resistance. When you feel tired, you might go for a cup of coffee or an energy drink, however, all caffeine does is tell your adrenal system to create more stress hormones. 

Cortisol (stress hormone) is great in moderation. It awakens our body and ensures we stay alert and focused. However, too much will have you wired and fatigued. So, when your body already has too much cortisol and caffeine is asking your body to make more, your whole adrenal system goes into overdrive and you get MORE tired. 

So, if you struggle a lot with daytime sleepiness, insomnia, or even anxiety and irritability, try cutting caffeine. It’ll help your body balance the stress hormones and melatonin to keep you calm, but alert, and most importantly, awake! For more about caffeine and PCOS, listen to this episode of my podcast. ‌

Try CBD. 

Research has shown that CBD can help with several PCOS symptoms. Many people report deeper sleep, reduced stress, more regular menstrual cycles, easier weight loss, and even improvements in their depression and anxiety. For the best CBD products and how to choose which are right for you, check out this post. 

Practice self-care. 

Taking care of your PCOS starts with taking care of yourself! Since hormonal imbalances leading to stress are so pervasive for Cysters, we must engage in self-care. 

You can take care of yourself and practice mindfulness by meditating, getting enough sleep, using essential oils, doing your favorite things, and getting outside! Your mental and physical health are integrally connected. Take care of both for successful PCOS healing. 

Lean PCOS is when a Cyster has polycystic ovarian syndrome without weight gain. 

If you’re a woman who’s been curious about PCOS for a while, because a lot of the symptoms apply to you, definitely consider calling your doctor. Even if you’re not obese or overweight, you could still have polycystic ovarian syndrome.

Assuming you find out you do have PCOS, join us in The Cysterhood, a community of women like you with PCOS who need support, guidance, and education through their healing journey. My blog, podcast, and community can help you take your life back and achieve symptom relief. Let’s do it together!