Author: Tallene

Testosterone is an androgen (male hormone) produced by a person’s reproductive organs. In women, testosterone is responsible for libido, but a majority of testosterone in females is converted to estrogen, the female sex hormone. Testosterone is turned to estrogen because testosterone’s main function is to develop the male body through puberty and beyond. As females, we don’t have a need for much testosterone. In fact, too much can cause problems!

Women with polycystic ovarian syndrome (PCOS) often have increased levels of testosterone.  And, many of the negative symptoms that come with PCOS, are due to those extra androgens (male hormones). Some of the symptoms of high testosterone include excess body hair, balding, acne, irregular menstrual cycles, mood swings, infertility, and obesity. Long term hormonal testosterone imbalance can also increase a woman’s chance of developing type 2 diabetes, cancer, or metabolic disease. 

Obviously, too much testosterone in the body isn’t a good thing, so balancing your testosterone and estrogen levels is vital for your PCOS-healing journey. It can help alleviate symptoms and reduce your risk of long term complications. So, today I’m dedicating this post to lowering testosterone. Here are some ways you can naturally balance your hormones and reverse your symptoms:

How To Lower Testosterone

Research the PCOS-fighting vitamins and supplements. 

Vitamins and supplements can help support our healing bodies by making up the nutritional gaps in our diet. You can target specific PCOS symptoms when you’re intentional about what vitamins and supplements you take. Of course, before you start any new vitamins routine, make sure to consult with your doctor. But, here are some helpful vitamins and supplements for lowering testosterone:

Zinc

Zinc has a variety of benefits for Cysters struggling with the symptoms of low testosterone. Studies show that zinc helps regulate your menstrual cycle, promotes healthy ovulation, reduces inflammation, and balances stress, thyroid, and testosterone hormones. Whether a person’s testosterone levels are too low or too high, zinc helps balance it to the right level, making it one of the best supplements to take for PCOS. Consult your doctor for dosages before taking a zinc supplement. You can also take a multivitamin that includes zinc here.

Omega-3

Omega-3 works similarly to zinc, where it will help balance your hormones. For men, it can help increase testosterone, whereas with women it can help decrease the number of androgens. Omega-3 has other benefits for women with PCOS too. It can help reduce insulin resistance, boost your mood, and lower inflammation. You can learn more about why Omega-3 is one of the best vitamins for Cysters HERE. And, we have a specially designed Omega-3 supplement for women with PCOS that you can get in our Metabolism Plus bundle!

Ovasitol

My favorite inositol supplement, ovasitol, has been shown to decrease testosterone in women over time. Beyond that, it improves insulin resistance, mood, menstrual regularity, egg quality, and overall ovulation. Learn more about why ovasitol is our top PCOS supplement in this episode of A Cyster and Her Mister, and you can buy yourself some HERE.

Herbs

Just like the right vitamins and supplements can help you alleviate some of your PCOS symptoms, so can the right herbs. Whether you cook with these herbs, use them in tea, or take them as a supplement, these certain herbs can help you lower testosterone. Here are some herbs that are known to have anti-androgen (AKA, anti-testosterone) effects:

• Saw palmetto
• Chinese peony
• Black cohosh
• Licorice root
• Cinnamon
• Chaste tree

Drink spearmint tea or green tea.

Both spearmint tea and green tea have been shown to decrease testosterone levels in the body. One study done specifically on women with PCOS revealed spearmint tea can significantly lower androgen levels. Additionally, research shows green tea can encourage testosterone release so women can more easily convert testosterone to estrogens. 

However, if you’re not a tea drinker, you could get spearmint and green tea from a supplement, herb, or essential oil. Research finds spearmint essential oil and green tea extract to have anti-androgen effects too. You can use essential oil in a diffuser or apply it topically with coconut oil. (Read more about how to use essential oils HERE.) 

Consider an anti-inflammatory gluten- and dairy-free diet.

The foods we eat have power, and if women with PCOS are intentional about their diet, they can see an improvement in a number of symptoms! Additionally, excess weight can increase your testosterone levels, so a PCOS-friendly diet that helps you lose weights and reverse your symptoms can definitely assist in balancing hormones too.

Find the right carb tolerance for you, avoid foods high in trans fats, and consider going gluten- and dairy-free to see how it feels. Instead, opt for anti-inflammatory foods that are rich in PCOS-fighting herbs, vitamins, and minerals. For example, foods high in polyunsaturated fatty acids (those omega-3s I discussed earlier) can directly help you relieve several symptoms, including high testosterone levels. 

But, I know that figuring out a new diet is hard to do on your own! That’s why I have a meal plan with some of the best daily meals and snacks for PCOS. You can find that HERE and start your PCOS-healing journey with delicious and helpful food!

Try slow-weighted, low-impact exercises.

Exercise is another one of those lifestyle changes that can improve many PCOS symptoms. As you lose weight and balance your hormones, certain types of regular exercise have been shown to reduce testosterone levels. They key there is “certain types,” since not all forms of exercise are beneficial to a woman with PCOS. 

Slow-weighted, low-impact exercises work best for the specific metabolic conditions of women with PCOS. If you’ve been struggling with losing weight, you may be doing the wrong type of workouts. So, to lower testosterone and relieve other PCOS symptoms too, choose from this list of the best exercises for PCOS and consider joining our specialized PCOS friendly exercises program!

Seek professional help. 

If you continue to struggle with elevated androgen hormone levels, get professional help. Sometimes medical intervention is necessary to get things balanced again. I like to work with naturopathic doctors who have specialized in functional medicine and have found success in helping women reverse their symptoms naturally.

You can lower testosterone naturally with the right lifestyle and diet changes! 

Polycystic ovarian syndrome (PCOS) has no cure. The label of “incurable” can make you feel defeated—like your symptoms will be here forever. But, you don’t have to live with the negative effects of PCOS! You can reverse your symptoms naturally by making small changes to your mindset, lifestyle, and diet. Learn more about how to heal your PCOS on my blog and podcast, and don’t forget to join the Cysterhood. It’s a community of women just like you fighting PCOS to live well again!

Polycystic ovarian syndrome (PCOS) is an endocrine disrupting condition that causes dysregulation in levels of sex hormones like testosterone, estrogen, and progesterone. These imbalances can cause several difficult symptoms, including infertility, irregular menstrual cycles, fatigue, acne, digestive problems, and more. PCOS is increasingly common, affecting one in five women of reproductive age.

Unfortunately, there is no one quick fix or procedure to reverse PCOS, but there are ways to alleviate symptoms and reverse PCOS naturally. Changes in diet and lifestyle can make a huge difference! One of the most challenging symptoms of PCOS is the constant digestive turmoil. Your gut is the center of so many things in our body including our mood, immune health, weight, sleep, and even our skin!

One of the best ways to better your gut health is through probiotics. Probiotics have been shown to alleviate a number of PCOS symptoms that are sourced back to the gut. You can get some probiotics from fermented foods like kombucha, kimchi, and miso! However, if you’re following my anti-inflammatory gluten & dairy free PCOS lifestyle, I don’t advise fermented cheeses and yogurt. 

So, today, I am dedicating my whole post to probiotics! I’ll list the top PCOS supplements and list the many benefits of taking a regular probiotic. However, make sure to consult your doctor before starting a new supplement. Since so many PCOS patients have seen relief using probiotics, you’ll likely get the green light.

7 Best Probiotics for PCOS

Before we get into my recommended list, let’s figure out if you even need probiotics in the first place. And, if so, what kind?

Here’s what you need to know about probiotics and PCOS:

How Do You Know If You Need A Probiotic for PCOS?

You have digestive issues. 

If you’re constantly bloated, gassy, constipated, or dealing with other GI symptoms, your gut bacteria may be out of balance. Lots of women with PCOS have gut dysbiosis. 

This is when you experience dysregulated levels of good and bad bacteria in your gut microbiota. Luckily, a targeted probiotic can help restore balance and support smoother digestion.

For more on this, read my post on gut microbiome and PCOS. 

You have blood sugar swings. 

If you feel shaky, irritable, or exhausted between meals, your blood sugar may not be stable. That said, certain probiotic strains improve insulin sensitivity and reduce fasting glucose levels. Supporting your gut like this can support steadier energy and fewer crashes, too!

You have symptoms of chronic inflammation. 

Persistent fatigue, stubborn weight gain, brain fog, or skin flare-ups can all be signs of low-grade inflammation. Many women with PCOS deal with chronic inflammation without realizing it. Specific probiotic strains may help lower inflammatory markers and help you find relief. 

You get frequent yeast infections and vaginal imbalances.

PCOS and insulin resistance can increase the risk of recurring yeast infections. When blood sugar is elevated, it can disrupt both gut and vaginal bacteria. Luckily, a probiotic can balance things out again.

If you have this struggle, read my guide on natural remedies for yeast infections for women with PCOS. 

You’ve taken antibiotics recently. 

Antibiotics wipe out both harmful and beneficial bacteria. If you’ve taken them recently, your gut microbiome may need support rebuilding. A probiotic can help reintroduce beneficial strains and reduce the chances of lingering digestive or immune issues.

Are All Probiotics the Same​?

No. There are actually multiple strains of probiotics that all impact insulin resistance, inflammation, and hormones in different ways. It’s important to know the different types, so you can select a daily probiotic that works for your body and goals. 

• Lactobacillus strains can help reduce inflammation, support gut barrier integrity, lower testosterone, and improve insulin sensitivity. These include lactobacillus acidophilus, lactobacillus casei, lactobacillus rhamnosus, and more. 
• Bifidobacterium strains are good for improving fasting glucose, lowering insulin levels, reducing bloating, and supporting immune health. Lactis, bifidum, breve, and longum are all popular bifidobacterium strains. 
• Saccharomyces can regulate the gut lining, relieve digestive issues, and lower inflammation. These are the most helpful if you’re dealing with PCOS and IBS.
• Spore-based strains can survive longer in the body and help ease bloating and support gut bacteria balance. Both bacillus coagulans and subtilis are common spore-based probiotics. 

Is It Good To Take Probiotics Daily?

For most people with PCOS, taking daily probiotics is a good idea. Of course, always talk to your doctor before starting anything new, but most will agree the positive effects of probiotics for PCOS warrant daily use. Just whenever you start taking your daily probiotics, don’t expect to see big results right away. It’ll likely take 12 weeks to see significant improvements in your symptoms.

Probiotics For Women With PCOS

Dr. Brighten Women’s Probiotic

I’ve had Dr. Brighten on my podcast before because she’s a hormone-balancing queen. She’s a naturopathic endocrinologist who’s spent much of her career as an ND helping women resolve period struggles, reset their bodies after birth control, and restore their body’s natural hormone balance. If you want to listen to the episode where we talk with her about PCOS and hormonal birth control, click HERE. 

She has her own line of supplements that are great quality and specifically designed for women. Her women’s probiotic is a blend of multiple probiotics, prebiotics, and antioxidants for a healthy gut and vaginal microbiome. (Hormone balance is important in both places.) Others on this supplement have found relief from bloating, PMS, acne, painful periods, and vaginal itching. It also can help improve ovary and bladder health!

For this one, you take 2 capsules a day for your full serving. It’s best to take them first thing in the morning or before going to bed at night, since this type of probiotic works best on an empty stomach. I should also mention that these probiotics are gluten, dairy, and soy free as well as vegan. That means these probiotics are hypoallergenic and support your PCOS diet.

MegaSporeBiotic 

There are lots of different forms of probiotics, and spore probiotics can be beneficial to include in your supplement regimen alongside a standard probiotic, because they do more than promote the growth of good bacteria. Spore-based probiotics stay in the gut for weeks and travel to other parts of the digestive system, killing bad bacteria while supporting the growth of good bacteria. Because of this dual action, spore probiotics often perform better in terms of balancing your gut microbiota. 

Early research shows spore probiotics help lessen the development of insulin resistance in women with PCOS. This can help lower glucose and insulin levels to promote weight loss. Though more research needs to be conducted, spore-based probiotics can also help with reducing toxins, lowering cholesterol, lowering inflammation, improving immune health, and increasing metabolism. All these things can be beneficial for PCOS symptoms! 

Unlike regular probiotics, you should always take spore probiotics with food. And, if you’ve never taken probiotics before, you may experience some gas and bloating at first. This is just because your gut microbiota is changing and your body is trying to readjust. 

Don’t worry, your body will likely get used to the new balanced microbiome. The symptoms will relieve themselves on their own. If you’re concerned, of course, call your doctor. The MegaSporeBiotic has no fillers, GMOs, dairy, corn, wheat, gluten, salt, sugar, soy, or artificial flavors and colors. Needless to say, there are no common allergens here. 

Culturelle Women’s Healthy Balance Capsules

This is another probiotic specifically formulated for women. It’s a blend of a few probiotic strains designed to help balance the bacteria in your gut and vagina. The gut is the center of your immune health and the vagina is the center of our reproductive/menstrual health. Just like gut health is volatile, factors like stress, diet, sex, periods, pregnancy, and medications can disrupt your vaginal microbiome. That’s where the probiotics can help stabilize and balance.

All of the probiotics included in this blend are of the lactobacillus variety, which have been shown to help with the lactose digestion, immune health, cholesterol levels, and even better sleep! Like previously mentioned, you may have some gas or bloating when you first start taking a probiotic. This probiotic is also allergy friendly with no dairy, wheat, eggs, tree nuts, or peanuts. 

Pure Encapsulations Probiotic G.I. 

Pure Encapsulations’ probiotic has everything you need and nothing you don’t. They keep their supplements free of wheat, eggs, tree nuts & peanuts, gluten, artificial colors, artificial flavors, sweeteners, coatings, shellacs, GMOs, and any other unnecessary binders, fillers, and preservatives. What it does have is a collection of prebiotics and probiotics to support your gut, immune system, and more!

This blend of probiotics and prebiotics can also help improve your skin, dental health, cholesterol, inflammation, liver function, and blood pressure. For this brand, you can take them with or without food 1-2 times a day. It’s a good idea to start with once a day, let your body adjust, and then expand to 2. I also love that this blend is shelf stable, so I can store them with the rest of my vitamins. (I find it easy to forget to take them if they’re in the fridge!) 

NOW Supplements Probiotic-10 24 Billion 

A lot of the supplements on this list are a bit flashy and come with a high price tag. Quality supplements are totally worth it, but if you’re looking for something effective and budget-friendly, NOW supplements are a great choice. They’re still diary, soy, and gluten free despite the lower price tag. 

The probiotic blend includes 10 strains, as the name suggests. Like other probiotics on this list, this mixture helps with digestion, detoxification, and immune health. Studies show some of these strains can help with cognitive function, which improves mood and sleep. 

The instructions note that these capsules need to be refrigerated and you should take these probiotics on an empty stomach 1-2 times a day between meals. You can expect some digestive discomfort as your body gets used to the changing hormone balance in your gut. 

Garden of Life Women’s Probiotics 

Here’s another doctor formulated probiotic blend just for women. I like anything specifically attuned to our specific biological condition, because the supplements are more likely to work in the way we need them to! This probiotic is not only specialized for women, but it’s also organic, non-GMO, vegetarian, dairy-free, gluten-free, and soy-free. The capsules are also shelf-stable, so no refrigeration required! 

The prebiotic and probiotic blend can help with lowering cholesterol, relieving digestive troubles, balancing your vaginal microbiome, reducing stress, and strengthening your immune system. It’s a great probiotic supplement option that’s cheaper than some others on this list! 

Nature’s Instincts Ultra Spore Probiotic with Live Strains

Here’s one more spore probiotic for the road. Remember, the spore probiotics stay in your body longer and travel to other parts of your digestive system, killing harmful bacteria and promoting the growth of beneficial bacteria to keep you balanced. 

The strains of probiotics in this blend can relieve digestive issues, increase immunity, and help your body better absorb nutrients. Since this is a spore-based probiotic, you should take your capsule directly after eating a meal. You don’t need to refrigerate these capsules, and they’re free of soy, gluten, dairy, and GMOs. 

Probiotic Benefits for PCOS

There are a lot of benefits to adding probiotics to your supplement routine! Results vary depending on the probiotic blend and the person, but here are all the ways probiotics can help you as a woman with polycystic ovary syndrome (PCOS):

• Reduces inflammation 
• Improves immune health
• Increases short-chain fatty acids
• Supports mood regulation
• Betters stress management
• Relieves digestive troubles like constipation, diarrhea, stomachaches, gas, bloating, etc. 
• Betters digestion of lactose 
• Lowers cholesterol levels 
• Improves your sleep
• Lowers risk of bacterial and yeast vaginal infections 
• Improves skin 
• Removes toxins
• Improves insulin resistance
• Helps balance female hormones

An investment in probiotics may help alleviate some of your PCOS gut health symptoms! 

If you’re ready to add probiotics into your supplement routine, first talk to your doctor, and then choose one of these high quality probiotics and get started! Be sure to check when they need to be taken and if they need to be refrigerated. And, if you can, see if you can set your supplements up to ship automatically to your door each month, so you never miss a day. 

While you wait for your supplements to come in, find other tips for symptom relief on my blog and podcast! I share tons of information on how you can reclaim your life, reverse your PCOS, and get back to feeling amazing! Join The Cysterhood, and let’s do this together.

Good nutrition has tons of health benefits. Eating right can help boost your immunity, strengthen your bones, decrease your risk of disease, maintain a healthy body weight, and even live longer. And, if you’re a woman living with polycystic ovary syndrome (PCOS), good nutrition can help you manage your PCOS symptoms and possibly reverse the effects. 

PCOS can’t be cured, but the right diet and lifestyle changes can help relieve side effects and reduce your risk of long-term complications – like Type 2 diabetes and heart disease. 

So, today I’m walking you through the components of a PCOS reversing diet. Here’s what you need to consider for your new healthy eating habits:

How To Reverse PCOS with Diet 

Discover your carb tolerance. 

Carbs are generally regarded as a no-go for diets…they usually tell you to go as low carb as you can! This can be dangerous, though, because everyone’s carb tolerance is different. Eating too few calories can cause stress, nutrient deficiencies, period irregularity, and worsening acne. 

So, the name of the game isn’t necessarily to go “low carb,” but to discover your carb tolerance and go “lower carb.” I recommend starting at 120-150 g of carbs a day and adjusting from there. For more on carb tolerance, listen to this episode of the “A Cyster and Her Mister Podcast.” 

Consider cutting dairy and gluten. 

Dairy and gluten are known to worsen symptoms for some women with PCOS. When our bodies absorb dairy and gluten proteins, it triggers an inflammatory response. This is when your immune system attacks your own healthy cells! 

When this occurs, it can lead to weight gain, acne, digestive problems, and more. So, talk to your doctor and consider cutting dairy and gluten from your diet. 

Eat 3-4 meals a day.

As a registered dietitian AND someone with PCOS, I always recommend eating 3-4 meals per day. Usually, this is breakfast, lunch, and dinner, and some snack in between breakfast and lunch or lunch and dinner. (Or both, if you prefer!) 

When you eat balanced meals, you’ll have fewer cravings throughout the day, and you’ll be less tempted to reach for unhealthy foods that worsen your symptoms and make it hard to lose weight.

Drink herbal tea. 

Unsweetened herbal tea has several health benefits for women with PCOS. It has healthy vitamins, minerals, and antioxidants that can jumpstart your metabolism, reduce stress, promote good sleep, and help regulate moods! 

Each combination of ingredients will have different effects, so here are some of my favorite herbal teas for reversing PCOS: 

• Green, white, and black: antioxidants and anti-inflammatory properties
• Peppermint and spearmint: anti-androgenic effects
• Cinnamon: improving insulin resistance and relieving stress
• Ginger: anti-inflammatory properties and female hormone regulation
• Licorice root: reducing testosterone and healing cravings

Eat more fiber.

Fiber-rich foods like dark leafy greens, berries, whole grains, pumpkins, and beans are really helpful for managing PCOS symptoms. They help relieve digestion issues, regulate hormonal imbalances, lower cholesterol, and maintain healthy insulin levels. This is especially good if you’re a Cyster who struggles with insulin resistance from your PCOS.

Stay hydrated. 

Water is essential to everything in our body. Without proper hydration, you can experience all sorts of negative symptoms like constant thirst, dry mouth, fatigue, dizziness, and lack of mental focus. When you replace sugary drinks like coffee and soda with water, you instead give your body something it really needs!

When you’re properly hydrated, everything runs smoother. You’ll likely see improvements in digestion, acne, joint pain, energy, headaches, blood circulation, and mental focus. Water can also help suppress your appetite, making weight loss much easier!

Increase magnesium intake.

Did you know that women with PCOS are almost 20 times more likely to have a magnesium deficiency? It’s the truth! When Cysters receive the right amount of magnesium, they can see improvements in inflammation, insulin resistance, period pain, stress management, and even sleep! You can find magnesium in our multivitamin linked HERE. 

Decrease sodium intake.

Sodium is one of the culprits of high blood pressure and coronary heart disease, yet most Americans eat way more than what’s recommended by Dietary Guidelines. Keeping your sodium levels low by cutting out salty foods like soups, cured meats, savory snacks, cheese, tacos, and bread.  

Avoid processed sugars.

Processed sugars break down quickly, which means they don’t make you feel full no matter how much you eat. That excess glucose can shoot up your blood sugar levels, worsening symptoms that come from insulin resistance like weight gain, fatigue, a lowered immune system, and constant hunger. High fructose corn syrup, cane sugar, and molasses are just some examples of processed sugars to avoid. 

Reduce your alcohol and caffeine intake. 

Both alcohol and caffeine in excess can contribute to some of your PCOS symptoms. This is because alcohol is full of carbs that raise your blood sugar levels and disrupt your sleep. In turn, too little sleep further worsens your insulin resistance! So, any excess of alcohol could exacerbate your PCOS symptoms. 

And, as for caffeine, many Cysters naturally have higher levels of stress hormones. Caffeine works by stimulating your nervous system to make you more alert. Your body does this by producing more cortisol (AKA the stress hormone.) Cortisol, when in balance with melatonin, is helpful for keeping you calm but awake. However, when one or the other gets out-of-whack you get stressed and tired! 

This all just means that if you drink too much caffeine, your body that’s already overproducing cortisol, making you fatigued yet wired. Yep, caffeine can actually make you MORE tired. Consider cutting the caffeine and see if you notice a difference. 

Eat proteins and healthy fats.

Protein helps your body properly absorb sugars, which helps stabilize your blood sugar levels. You’re probably familiar with protein from meat, but make sure you get vegetable proteins in there too, like beans and lentils. 

Healthy fats are anti-inflammatory foods, which are so helpful for women with PCOS. Many Cysters have chronic, low-grade inflammation that leads to digestive issues, joint pain, weight gain, fatigue, food sensitivities, and more. However, healthy fats like salmon, sunflower seeds, chia seeds, and avocados can help reduce inflammation and improve these symptoms. 

Eat your fruits and vegetables.

We all know that fruits and vegetables are good for everyone, but if you have PCOS, you could particularly benefit from your daily dose of fruits and veggies. Both are usually high in fiber, which makes you feel fuller longer and supports digestion—and that’s not to mention all the additional vitamins and minerals you get from a healthy serving of fruits or vegetables! 

Ensure that your meals are full of intentional vegetables and fruits like broccoli, carrots, cauliflower, apples, pears, oranges, and peaches! And remember, eating fruits and vegetables with the skin on will give you the most beneficial fiber. 

Be intentional about your herbs and spices. 

Herbs have several health benefits as well. That’s why herbal tea is so good for you! Each herb has been shown in various studies to hold different healing properties. Everything from lowering cortisol and inflammation to balancing androgens and insulin sensitivity. You can see a full list of helpful herbs HERE, but a few to add include cinnamon, turmeric, and ginseng! 

Learn how to create a nutrition plan for PCOS with these meal planning tips.

The right foods can help reverse your PCOS symptoms!

You don’t have to live with PCOS, you can heal your symptoms and lose weight naturally to feel like your pre-pcos self again. Foods are so powerful! Make sure the foods you’re putting in your body are helping you and not hurting you. Find more ways to relieve your symptoms HERE.

If you’re ready to take the plunge and start a PCOS friendly lifestyle, join The Cysterhood! We have hundreds of recipes, a delicious meal plan, PCOS-friendly exercises, and a community of Cysters just like you who are taking control of their body and reversing their PCOS. I can’t wait to join you on your PCOS healing journey.

If you have polycystic ovary syndrome (PCOS), you know how frustrating the daily symptoms of PCOS can be—but what about the long-term health risks? PCOS isn’t just about what’s happening right now; when left unmanaged, it can increase the risk of lifelong health complications.

The good news? Knowing what to look out for gives you the power to take action and support your body in the long run.

7 Long-Term Complications of PCOS

Type 2 Diabetes

Women with PCOS often have insulin resistance, which means the body doesn’t properly process glucose. This raises blood sugar levels, and, in turn, increases the risk of developing type 2 diabetes. Unregulated insulin levels and sugar intake lead to diabetes, so consider taking control of insulin resistance as soon as you get a diagnosis of PCOS. If you have intense sugar cravings and trouble losing weight, these are just a couple signs of insulin resistance.

Cardiovascular Disease

When insulin resistance leads to high blood pressure, it makes it harder for your body to pump blood and oxygen to your heart. Over time, this increases the risk of heart disease. Women with PCOS are twice as likely to experience a cardiovascular event like a heart attack or stroke linked to PCOS.

That’s why managing your blood pressure is so important! Start by checking your blood pressure regularly—you can do this at home with a monitor or at your doctor’s office. To support heart health, focus on balancing blood sugar, getting daily movement, and managing stress to keep both insulin and blood pressure in check. Small steps can make a big difference!

Endometrial Cancer 

Cancer screenings are important for women’s health period. However, women with PCOS are up to five times more likely to develop endometrial cancer, especially if they also experience obesity, insulin resistance, or diabetes. These factors can lead to excess estrogen, which, over time, may increase the risk.

The good news? There are steps you can take to support your hormonal health and lower your risk. Managing blood sugar to regulate hormones and maintaining a healthy lifestyle can all play a role in protecting your long-term health. If you’ve recently been diagnosed with PCOS, now is the perfect time to take action and support your body in the best way possible!

Pregnancy and Fertility Issues

PCOS can impact both conception and pregnancy, making fertility a unique challenge for many Cysters. Hormonal imbalances not only lead to irregular periods but can also disrupt ovulation, meaning the egg may not fully develop or be released as it should.

For those who do conceive, PCOS can increase the risk of health problems like preeclampsia, gestational diabetes, high birth weight, premature birth, and even pregnancy loss. But here’s the important part—understanding these risks means you can take proactive steps to support a healthy pregnancy!

For more guidance on PCOS, fertility, and pregnancy, check out this blog post and this episode of our Cyster and Her Mister podcast where we dive deeper into what you can do to prepare your body.

Sleep Apnea

Sleep apnea is a disorder where breathing becomes interrupted during sleep. People can actually stop breathing in their sleep, so this disorder (like many others on this list) is super serious. 

Though the connection isn’t completely clear, women with PCOS are 5-10 times more likely to develop sleep apnea. The theory is that high levels of androgens (male hormones) and low levels of estrogen (female hormones) cause the disorder in women with PCOS. 

Struggling with insomnia or feeling exhausted during the day? If you often wake up feeling unrested, experience frequent snoring, or have trouble staying asleep, it’s worth looking into. Prioritizing sleep is key for managing PCOS symptoms, so don’t ignore these signs!

Here’s more on how PCOS and sleep apnea are related.

Gum Disease and Gingivitis 

I know what you’re thinking: “Is there any aspect of my life that PCOS doesn’t effect?” I totally get the feeling. When the body’s hormones are out of whack, it just dominoes into many aspects of our health. And, yes, that includes your oral health. The increased glucose in your blood, hormonal imbalances, and inflammation can cause gum disease and gingivitis in women with PCOS. 

We talk all about it in this episode of our Cyster and Her Mister podcast. Check it out if you want to develop a deeper understanding of the connection between PCOS and your oral health. 

Depression and Anxiety

The symptoms and comorbidities of PCOS are hard to live with. Actually, Cysters, the symptoms and comorbidities of PCOS are merciless. The wear and tear on our bodies wears and tears our minds. 

Eventually, many Cysters develop clinical depression and anxiety after years of battling the symptoms. Again, ladies, don’t lose hope. There are ways to ease those symptoms and reduce your risk of developing long-term complications, and we are here to help.

PCOS Complications Symptoms

Before we jump right into the things you can do to reduce the risk of long-term complications from PCOS, here are some warning signs to look out for. These are ways your body and mind might respond when experiencing PCOS complications: 

• Irregular Periods
• Ovarian Cysts
• Excess Body Hair Growth
• Hair Loss
• Weight Gain 
• Weight Loss
• Acne
• Infertility
• Skin Tags
• Dark Skin Patches
• Fatigue
• Obesity 
• Headaches
• Mood Swings
• Digestive Problems
• Sleep Issues

How to Get PCOS Under Control

Though there’s no cure for polycystic ovarian syndrome, there are ways to alleviate the symptoms and risks. And, no, I do not mean hormonal birth control pills. There are lots of ways to manage PCOS naturally. We’ll break it down below, but you can read more about it here or listen to our episode on this topic here. 

Eat healthy. 

Food is SO powerful. Not only can eating enough food and filling our nutrient gaps help you lose weight with PCOS, but you can find relief from nearly all your PCOS symptoms with intentional eating. Acne, fatigue, headaches, mood swings, digestive issues, sleep problems, and more could dissipate by reducing inflammatory foods, like dairy and gluten. Try it for 30 days to see if you notice a difference!

To help you get started, here’s a list of foods that can support your symptoms instead of trigger them! If you need recipes, cooking tutorials, and help with meal prep ideas, I have you covered in my 4-week meal & workout plan course. 

Take supplements.

Even with a great diet, it can be hard to get all the nutrients you need—especially when you’re dealing with deficiencies and imbalances caused by PCOS. So, taking the right vitamins and supplements can do a lot to support your healing and fill nutrient gaps.

For example, women with PCOS often struggle to absorb Omega-3s and have an inositol deficiency. Consider taking supplements to fill nutrient gaps that make it harder to lose weight and manage symptoms. If you’re not sure which to go with first, I recommend the Metabolism Plus bundle and Ovasitol! Those supplements provide the perfect starting regimen to help manage PCOS!

Cut caffeine. 

Relying on caffeine for energy? It might actually be working against you. While that morning coffee gives a temporary boost, caffeine stimulates your adrenals, increasing cortisol levels and keeping your body in a stressed state. Over time, this can lead to more fatigue—not less!

Instead of depending on caffeine, try balancing your cortisol naturally:
– Start your day with a high-protein breakfast to stabilize your energy
– Swap coffee for decaf green tea or spearmint tea, which support hormone balance
– Prioritize a calming nighttime routine to improve sleep quality
– Stay hydrated—fatigue is often a sign of dehydration!

As you focus on nourishing your body (as mentioned above) and managing stress, your energy levels will naturally improve—no venti chai latte required.

Exercise in a way that supports your hormones.

Not only is exercise great for maintaining a healthy weight, but staying fit will make you feel better too! However, women with PCOS have been thriving more when they opt for specific types of workouts. Just like women with PCOS need to practice certain types of diets to see results. 

Try doing slow-weighted workouts that don’t stress your adrenal system and chronically high cortisol levels. When you join the Cysterhood, you have access to our library of full-body slow weighted workouts so you can have the perfect exercise plan for your body! 

Get outside.

Studies have shown time and time again that getting outside does wonders for your physical and mental health. Try having lunch outside, going on a morning walk after your meals, or doing your daily workout on the lawn! It’ll combat fatigue, mood issues, and also give you the boost of energy you’re looking for. Plus, getting natural sunlight helps your body produce vitamin D, a nutrient that many women with PCOS are deficient in. Vitamin D plays a big role in hormone balance, insulin sensitivity, and even fertility, so soaking up a little sun each day is one of the easiest wins for your PCOS healing journey.

Bonus tip: A 10-minute walk after a meal can also help improve blood sugar control and support insulin resistance!

Improve your sleep hygiene.

I know this is easier said than done for some Cysters, but getting enough, quality sleep is the very foundation of self-care. Try to get 8-9 hours of sleep every night to relieve stress, better your immune health, and keep the weight down. If you’re struggling to wind down and fall asleep at night, listen to this episode of Cyster and Her Mister and read this post on how to get better sleep with PCOS. We can help!

Practice self-care.

Your mental and emotional well-being matter just as much as your physical health. PCOS can be overwhelming, and it’s easy to feel discouraged, but taking care of your spirit is just as important as taking care of your body.

When depression and anxiety creep in, motivation can fade, making symptoms feel even harder to manage. It can feel like a cycle that’s tough to break, but you are not alone in this. Prioritize the things that bring you joy, lean on your support system, and give yourself grace.

Reduce the risk of long-term complications by managing your PCOS now. 

If you’re struggling with PCOS, I’m here for you. Our resources are designed to help you feel empowered to make the next steps in your PCOS journey. You don’t have to do this alone, and we’ve got you! I want to do everything I can to help you alleviate symptoms and live life to the absolute fullest. On behalf of the Cysterhood, we’re cheering you on every step of the way! Don’t forget to read our posts, listen to our podcast, and join our Cysterhood.