Author: Tallene

Castor oil has been used in traditional medicine for over 6,000 years. But lately, it’s getting new attention, with people asking: “Can castor oil help with cysts in ovaries?” As one of the most common PCOS (now PMOS) symptoms, it’s no secret why women with PMOS are asking for real, natural relief.

Research has shown castor oil, a type of vegetable oil that comes from East Africa, can help with things like constipation, hair growth, wound healing, and even labor induction. But what do studies say about castor oil and PMOS? As a Registered Dietitian and woman with PMOS myself, I understand firsthand the importance of cutting through the noise and finding what actually works.

Below, I’m using this post to explore the idea of castor oil helping treat, relieve, and dissolve ovarian cysts. I’ll also talk about how you can use castor oil and explore additional ways you can support your PMOS management journey!

Castor Oil For Cysts In Ovaries With PCOS (PMOS)

Women with polycystic ovary syndrome (PCOS), now referred to as polyendrocrine metabolic ovarian syndrome (PMOS), often experience ovarian cysts. They’re painful, solid, or fluid-filled sacs that grow on the surface of ovaries. Usually, they go away on their own and are no big deal. But, in some cases, they can burst, become cancerous, or twist your ovary. Because of this risk, most women with PMOS try to do what they can to remedy cysts. 

If you’re a woman out there with PMOS, you’re likely cautious of ovarian cysts. (Though, it’s a myth that all women with polycystic ovarian syndrome/polyendrocrine metabolic ovarian syndrome experience cysts.) With that in mind, we’re going to look more into the ancient practice of utilizing castor oil for medicine. Here’s what you should know about castor oil for cysts.

What Causes Ovarian Cysts with PCOS (PMOS)?

Despite the previous name, polycystic ovary syndrome,” the small follicles commonly seen with PMOS (PCOS) aren’t actually ovarian cysts. However, women with PMOS can still develop true ovarian cysts, just like women without the condition. These are often “functional cysts,” meaning they form as part of the menstrual cycle.

One common type is a follicular cyst, which can develop when a follicle grows but doesn’t release an egg during ovulation. Instead, the follicle may continue growing and fill with fluid. Since irregular or absent ovulation is common with PMOS, understanding what’s happening throughout your cycle can be especially important.

Another type is a “corpus luteum cyst.” After ovulation, the follicle that released the egg becomes the corpus luteum, which produces hormones that help prepare the body for a potential pregnancy. Sometimes, fluid or blood collects inside it and forms a cyst.

Most functional ovarian cysts are benign and resolve on their own. Nonetheless, ovarian health is closely connected to your menstrual cycle and reproductive health overall. If you experience persistent pelvic pain, unusual bleeding, or other changes in your cycle, talk with your healthcare provider to determine what’s going on and whether further evaluation is needed.

You can learn even more by listening to my podcast episode, “Ovarian Cysts + Follicles: Understanding the Root Cause + Exploring Treatment.”

Is Castor Oil Good For Cysts?

There are no definitive studies that prove castor oil helps with dissolving ovarian cysts or reducing ovarian cysts’ size. However, there are a few research studies and years of anecdotal data that suggest it might have benefits for women with PCOS. 

According to naturopathic doctors, topical use of castor oil can reduce inflammation and promote healing. Those naturally anti-inflammatory properties mean it can be a natural remedy for pain and swelling.

Here are some of the potential benefits of castor oil for women with PMOS:

Castor Oil Benefits For PCOS

• May help the body process hormones efficiently and support immune function.
• Eases constipation and other digestive issues 
• May help to dissolve ovarian cysts and uterine fibroids 
• May help regulate periods
• Reduces joint and body pain (even pain from scar tissue)
• Can improve metabolic imbalances and liver function
• Can lower bad cholesterol 
• May ease pelvic floor pain and cramps from the menstrual cycle

How To Use Castor Oil Packs For Cysts

What You’ll Need:

• Hexane-free castor oil
• Undyed flannel (or wool)
• Heating Pad or Flaxseed or Rice Heating Pad
• Glass container
• Organic Cotton Castor Oil Pack

Instructions:

Step 1: Cut Organic Fabric into squares.

Take your fabric and cut it into 3 squares, each one about 10×10 inches. When you’re done, place them in your lidded glass container. (It’s okay if you have to fold it or stuff it.) 

Step 2: Saturate fabric in castor oil. 

Pour castor oil over the fabric until it’s saturated, but not dripping wet. 

Step 3: Cover one side of the fabric with protective layer. 

Take your fabric squares and put a protective layer of additional fabric on the side not facing your body. (This will prevent some of the castor oil from getting on all of your clothes.) An alternative option is using a plastic wrap or, if you have one, an organic cotton castor oil pack!

Step 4: Get your heating pad ready!

Simply warm up your rice or flaxseed heating pad in the microwave, or plug in your electric heating pad! Or, here’s another option: simply use a hot water bottle; it’s surprisingly just as effective as traditional warm compresses.

Step 5: Relax with a castor oil heating pad.

Now, lay down and place the castor oil pack oil-side down on one ovary for 45-60 minutes with the heating pad layered on top! (The castor oil can stain fabrics, so wear clothes and use blankets you don’t mind getting oil-stained.) 

Step 6: Store it for later. 

You can actually reuse this pack for a while! Just put it in your container and into the fridge, and break it out whenever you need it again.

When Not to Use Castor Oil Packs

While castor oil packs are generally used as a gentle wellness practice, there are certain times when it’s best to skip them. For example, castor oil has traditionally been used to help induce labor. Because of this, many healthcare professionals recommend not using it during pregnancy or while actively trying to conceive unless specifically instructed otherwise.

You should also avoid applying castor oil over broken, irritated, or infected skin, as it may cause further irritation. If you have sensitive skin, consider testing a small amount first to see how your skin responds.

Finally, if you take prescription medications or are managing an existing health condition, talk with your doctor before adding castor oil packs to your routine. Even natural wellness practices aren’t appropriate for everyone, and your healthcare provider can help you decide what makes sense for your unique needs.

When to See a Doctor About an Ovarian Cyst

Most ovarian cysts are harmless and may resolve on their own, but it’s still important to know when symptoms deserve medical attention. If you have ongoing pelvic pain, changes in your menstrual cycle, unusual bloating, or discomfort that isn’t improving, check with your healthcare provider.

More rarely, an ovarian cyst can rupture or contribute to ovarian torsion, which occurs when the ovary twists and affects its blood supply. Sudden, severe pelvic pain or abdominal pain, especially when accompanied by nausea, vomiting, dizziness, weakness, or heavy bleeding, should be evaluated.

In these situations, skip the castor oil and seek medical care; your doctor may prefer to remove a cyst to eliminate pain entirely. (However, every case is different!) Castor oil packs may have a place in your broader wellness routine, but they aren’t a treatment for a ruptured cyst, ovarian torsion, or another emergency.

Castor Oil For Ovarian Cysts FAQs

How Often Should You Use a Castor Oil Pack?

There isn’t a medically established schedule for using castor oil packs for ovarian cysts. If your healthcare provider is comfortable with you using them, follow the product instructions and pay attention to how your body responds rather than assuming more frequent use will provide better results.

How Long Before You Notice a Difference?

There’s no established timeline because research hasn’t shown that castor oil packs can shrink or eliminate ovarian cysts. Some people may notice temporary changes in comfort or relaxation after using a warm pack, but experiences vary from person to person.

Can Castor Oil Packs Make Cysts Worse?

There’s currently no evidence that applying a castor oil pack externally causes ovarian cysts to grow or worsen. However, it also shouldn’t be used in place of medical evaluation or treatment, particularly if your symptoms are new, persistent, or becoming more intense.

Can You Use Castor Oil Packs During Your Period?

Some people choose to avoid castor oil packs during their period, particularly if they experience heavy bleeding or significant cramping. If you’re unsure whether they’re appropriate for you during menstruation, check with your healthcare provider.

Do Castor Oil Packs Help With Pain and Discomfort?

Research specifically supporting castor oil packs for ovarian cyst pain is limited, so they shouldn’t be presented as a proven pain treatment. That said, the warmth and relaxation involved in using a pack may feel soothing for some people experiencing mild discomfort.

Castor oil packs and ovarian cysts: What to Know

If you’re a woman with PMOS struggling with ovarian cysts, know that there are real solutions out there! While castor oil is often recommended, there’s little research to support its effectiveness as a primary treatment. Instead, the best approach is to identify and address the root cause of your cysts. Plus, if you’re considering ovary removal to prevent cysts, here’s what you need to know: pros and cons of removing your ovaries.

For more tips on naturally healing your PCOS, browse my blog! I have lots of information that’ll help you manage your symptoms using diet, exercise, lifestyle, and mindset changes. Plus, you can join a community of women embarking on the same journey as you when you download The Cysterhood App. Beyond community, it’s also full of PCOS-friendly recipes, slow-weight workout videos, guides that teach you more about your PCOS body and more. Remember, there is hope for reversing your symptoms and having a lifestyle where you thrive with PCOS! 

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Written by Tallene Hacatoryan, MS, RD, founder and formulator of OvaFit. Tallene is a Registered Dietitian who specializes in PCOS (now called PMOS) nutrition and has PCOS herself.

Medical disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or treatment plan.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Inositol (formerly known as vitamin B8) is a sugar that’s actually made in the body but can be found in many foods. Don’t let the word “sugar” fool you—inositol is actually a really beneficial nutrient that helps regulate hormones in the body! In fact, it’s been found to be super beneficial for people with polycystic ovarian syndrome (PCOS) and other metabolic issues. I consider it my favorite supplement for PCOS, because just this one supplement can ease so many PCOS symptoms. Studies have even shown that inositol supplements are just as effective as metformin but without the unpleasant side effects of a prescription drug. 

There are 9 forms of inositols, but myo- and d-chiro-inositol are the two most common and most effective for PCOS management. For d-chiro and myo-inositiol supplementation, I created Ovafit’s Inositol Complete 40:1. It includes these types of inositol in the perfect ratio to support hormonal dysregulation and insulin resistance! I always recommend incorporating this one into your daily supplement regimen.

That said, there are other ways to boost your daily intake of myo-inositol and d-chiro inositol, too! In addition to taking your inositol capsules, you can eat inositol-rich foods! This can enhance your health benefits and help you finally find symptoms relief. Here are a few foods naturally high in inositol that are perfect for a PCOS-friendly diet: 

Written by Tallene Hacatoryan, MS, RDN, Registered Dietitian Nutritionist and co-founder of PCOS Weight Loss and OvaFit. This article is for educational purposes only and is not medical advice. If you’re considering an inositol supplement, talk with your healthcare provider first to make sure it’s right for you.

What Foods Are High In Inositol?

Incorporating inositol into your PCOS-friendly diet isn’t as difficult as you may think. There are actually lots of inositol-rich foods, including beans, whole grains, nuts, citrus fruits, melons, cruciferous vegetables, and more! But before we get into the food options, here are the benefits of inositol for women with PCOS:

Benefits of Myo-inositol and D-Chiro-Inositol for PCOS

• Eases cravings and prevents weight gain
• Increases fertility and egg quality
• Lowers triglyceride levels and LDL cholesterol
• Raises HDL cholesterol
• Increases insulin sensitivity
• Lowers blood pressure
• Reduces inflammation
• Helps with mood swings and mental health conditions
• Improves ovulation
• Prevents unwanted body hair growth and head hair loss
• Reduces androgen levels 
• Improves menstrual regularity 
• Reduces risk of metabolic syndrome 

How Inositol Helps With PCOS, Insulin Resistance, and Metabolic Syndrome

Inositol helps your cells respond to insulin more effectively. When your body becomes insulin resistant, it has to produce more and more insulin to keep your blood sugar under control. With enough time, high insulin levels can contribute to weight gain, hormone imbalances, irregular periods, and many other PCOS symptoms.

Research shows that myo-inositol and D-chiro-inositol can improve insulin sensitivity. This means it can help your body use insulin the way it’s supposed to. Better insulin function may also reduce the risk of developing prediabetes, type 2 diabetes, and other complications associated with metabolic syndrome.

Is Inositol the Same as Vitamin B8?

Kind of, but not exactly.

Inositol used to be called vitamin B8, but scientists no longer consider it a vitamin because your body can make it on its own. The name stuck around, though, so you’ll still see people use the terms interchangeably.

Foods Highest in Inositol: Inositol Content Chart

Food	Serving Size	Approximate Myo-Inositol
Cantaloupe	100 g (about ¾ cup)	355 mg
Orange	100 g (1 small orange)	307 mg
Grapefruit	100 g (about ½ grapefruit)	199 mg
Lime	100 g (about 2 limes)	194 mg
Soybeans	100 g (about ½ cup)	190 mg
Kidney beans	100 g (about ½ cup)	130 mg
Lima beans	100 g (about ½ cup)	110 mg
Great Northern beans	100 g (about ½ cup)	65 mg
Oats (dry)	½ cup	54.8 mg
Green peas	100 g (about ½ cup)	44 mg
Almonds	1 oz (about 23 almonds)	41.7 mg
Chicken liver	3 oz	33 mg
Tomatoes	1 large	25–35 mg
Eggs	1 large	20–25 mg
Peanuts	12 peanuts	20 mg
Walnuts	5 walnut halves	19.8 mg
Cashews	5 cashews	12 mg
Cabbage	100 g (about 1 cup, chopped)	9 mg
Sunflower seeds	1½ tablespoons	2 mg
Buckwheat	—	Rich source of D-chiro-inositol

Foods Rich in Inositol

Cantaloupe and Melons

If you’re looking for one of the best sources of inositols, cantaloupe is hard to beat! Just ¼ of a medium cantaloupe contains about 355 mg of inositol, making it the highest inositol-containing food on this list. Other melons, like honeydew, also contain inositol, just in smaller amounts. 

I love adding cantaloupe to breakfast or enjoying it as an afternoon snack. Just remember to pair it with some protein or healthy fats, like a handful of nuts, to help keep your blood sugar nice and steady. Plus, it’s packed with vitamin C and beta-carotene to support your immune system and overall health.

Eggs

Eggs are another easy way to sneak more inositol into your day! One large egg contains about 20-25 mg of inositol, with most of it found in the yolk. They’re also one of my favorite PCOS-friendly foods because they’re full of protein, healthy fats, and nutrients like choline and vitamin D that support hormone health and keep you feeling full. Whether you like them scrambled, hard-boiled, or baked into a breakfast casserole, eggs are an easy, affordable staple to keep on hand.

Want more info? Read our post “Are Eggs Good for PCOS?”

Beans: Kidney Beans, Lima Beans, and Green Beans

Most varieties of beans are high in inositol and are a staple for managing insulin resistance! Adding great northern beans, green beans, lima beans kidney beans, peas, and/or soybeans as a side to your meals adds a great source of protein, fiber, and inositol to your nutrition. In ½ cup of beans, there are about between 80 – 200 mg of inositol per serving. 

Nutrient-packed beans can help with digestion, regulating blood sugar levels, lowering cholesterol, and weight loss. Because of the fiber, beans take longer to digest than other foods, keeping you fuller longer with more energy to use throughout the day. When we eat it with other food items on our plates, we can also help slow down the absorption of sugar in our blood, which improves our insulin resistance and the symptoms caused by it. Beans are also a gluten-free carb, which can help with our hormone dysregulation in PCOS and our Carb Tolerance Range, so consider adding beans to soups and salads.

Struggle with insulin resistance? Listen to my podcast episode “called: “Reversing Insulin Resistance with PCOS!“

Buckwheat

I love buckwheat! It’s my go-to flour alternative for a gluten-free PCOS lifestyle. Buckwheat noodles are delicious and have high concentrations of D-chiro-inositol. The best part? You can use buckwheat flour in nearly anything. I like that it’s gluten-free, but also nutrient-dense. It’s a win-win! 

In addition to being a good source of inositol, buckwheat is high in fiber, protein, and antioxidants. This can help with cardiovascular health, high blood sugar, insulin resistance, and GI issues. I highly recommend substituting your favorite meals you typically have noodles with with buckwheat noodles. That way you can still keep the meals and flavors you love, but instead use ingredients that can benefit your PCOS!

Oats

Oats are great for PCOS! Oats are a complex carb that includes soluble and insoluble fiber, plenty of vitamins and minerals, lots of plant-based protein, and inositol, of course. Nutrient-dense oats have been shown to lower bad cholesterol, reduce insulin resistance, improve gut health, and assist with weight loss!

How do you incorporate oats into your diet??? There are so many options! First of all, I love overnight oats as an easy, delicious, and high-protein breakfast. (On The Cysterhood app you’ll fine tons of overnight oat recipes like brownie batter or lemon poppy seed overnight oats!) I also love to make oatmeal cookies and cauliflower oatmeal!

Cabbage and Other Vegetables

Fresh cabbage also is rich in inositol with 70 mg per ½ serving. The texture and flavor of cabbage are welcome in almost any dish and can complement meals like salads, wraps, and sandwiches for an added crunch. However, mixing it into soups and stir-fries is also a great way to get your inositol. 

Cabbage also has vitamin C, fiber, folate, potassium, magnesium, vitamin A, and vitamin K that work together to potentially reduce inflammation, ease digestive issues, improve heart health, and reduce the risk of cancer and type 2 diabetes—both of which are long-term complications of PCOS. 

Citrus Fruits

Lots of melons and citrus fruits are great natural ways of getting inositol. Cantaloupe has the most with 355 mg per ¼ serving, but plenty of others have high levels of inositol including, oranges, grapefruits, and limes. And, these couldn’t be easier to add to your meals! Add them to smoothies, salads, chia seed puddings, or even your homemade dressings. You’ll get your sweet fix in plus support your inositol deficiencies; just remember to group fruits with proteins and healthy fats to avoid a blood sugar spike! 

Citrus fruits have vitamin C, flavonoids, and fiber, which can all reduce inflammation, improve gut health, and more. And, if you really want to get a lot out of inositol with cantaloupe, know that the nutrients in melons are also wonderful for our skin and heart health!

Nuts and Seeds

Nuts are the perfect PCOS-friendly snack for several reasons. They can help with cravings, be a source of healthy fats, and also help with fiber intake. Nuts like almonds, peanuts, walnuts, sunflower seeds, and cashews are naturally high in inositol. Almonds have the highest inositol content with 41.7 mg per serving. Additionally, nuts can be good for your cardiovascular health, too. 

To add nuts to your PCOS diet try adding them to anything where you want a crunchy texture. Add them to salads, oatmeal, chia seed pudding, or even when you make your own trail mix. If you don’t want the taste and crunch, you can also have nut butter! Another option is to grind them up to add to gluten-free pancakes or overnight oats recipes. I have a ton of different breakfast, lunch, dinner, and even dessert recipes in The Cysterhood app that can help you brainstorm and try this out with PCOS-friendly meals!

Tomatoes

Tomatoes are packed with myo-inositol. This is especially true when you eat them fresh or lightly cooked, but they’re beneficial any way you eat them! One large tomatoes usually has about 25-35 mg of myo-inositol. And, they have other beneficial nutrients too. Beyond myo-inositol, tomatoes are rich in vitamin c, lycopene, and potassium.

Incorporating tomatoes into your diet is probably pretty easy. Most of us already cook with them regularly! However, for particularly tomato-forward meals, try tomato and lentil soup, tomato and avocado salad, caprese bowls, stuffed tomatoes, and maybe a tomato-loaded shakshuka.

Liver

Chicken liver is one of the highest food sources of myo-inositol, offering over 39 mg per serving. Organ meats aren’t everyone’s favorite, but if you’re open to trying something new, this one packs a nutritional punch. Along with inositol, chicken liver is rich in vitamin A, folate, and vitamin B12—which is especially helpful if you’re taking metformin and may be at risk for B12 deficiency.

Try cooking them in a variety of ways and integrating them into soups, bowls, and even gluten-free pasta to add variety to your cuisine. Honestly, you may find you like them more than you’d think! 

*All of the inositol content of common foods came from The American Journal for Clinical Nutrition.

Should You Get Inositol From Food or an Inositol Supplement?

Fruits, vegetables, and foods like beans, whole grains, nuts, seeds, and citrus fruits are all great sources of inositol. They’re a healthy way to support your daily intake.

That said, food only provides small amounts. The studies on PCOS often use several grams of inositol each day, which would be really hard to get from food alone. That’s why many women with PCOS choose a quality supplement that provides the research-backed amount, like Ovafit’s Inositol Complete in the clinically studied 40:1 ratio.

Inositol is an essential nutrient for any woman with PCOS.

Living with polycystic ovary syndrome (PCOS) can be confusing, especially with our diet, but there are plenty of ways to get your nutrition and reverse your symptoms naturally! You can thrive with PCOS by making lifestyle changes like doing PCOS-friendly exercises, taking the right supplements, and supporting your hormones with your diet. An anti-inflammatory gluten- and dairy-free diet could be the key to living symptom-free. Give it a try for 30 days and let us know how it goes below!

If the thought of learning how to cook and eat differently is a lot to take in, I get it! To help, we created The Cysterhood App, where you can find more PCOS-friendly recipes and unlock my PCOS meal plan and workout videos that can help you reach your health goals, whether you want to lose weight, relieve symptoms, or live a healthier life where PCOS is under your control. Whatever your next goal is in your PCOS journey, we got you! 

Which Inositol-Rich Foods Will You Try?

Let me know what your favorite inositol-rich foods are. Or, tell me which you plan to try this next week. (Maybe it’s time to put cantaloupe on the menu!)

“I have PCOS and I want to get pregnant. What do I need to know?” 

For many PCOS Cysters, the ability to get pregnant is a primary concern. Women with Polycystic Ovary Syndrome (PCOS) have a higher level of ‘male’ hormones (also known as androgens) that interfere with the growth and release of eggs from the ovaries (ovulation). 

Polycystic ovaries contain a large number of harmless follicles that are up to 8mm (0.3 in) in size. The follicles are undeveloped sacs where eggs develop. In women with PCOS, these sacs are often unable to release an egg, which prevents ovulation. If you can’t ovulate, you can’t get pregnant. Naturally, this can cause a great deal of stress and upset if you’re trying to conceive and even if you’re not trying to conceive. 

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

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

Let’s break them down, shall we? 

Please note that this blog post is not a substitute for official medical advice. If you are concerned about your fertility, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first. 

How to Increase Ovulation with PCOS

Modest Weight Loss 

Weight gain is a common effect of PCOS. The condition can trigger insulin resistance, which causes the pancreas to overcompensate and produce more of the hormone. That extra insulin promotes fat storage and increases hunger, which can lead to weight gain. Many women with PCOS are overweight or obese, which can exacerbate PCOS symptoms, affect the regularity of the menstrual cycle, and prevent ovulation. 

Rapid weight loss isn’t the aim of the game here; that comes with its own health and fertility risks. Instead, aim for incremental weight loss to ease your symptoms and increase your likelihood of getting pregnant. A combination of diet and exercise can help you lose weight at a healthy rate. 

Over the long term, it’s smart to aim for losing 1 to 2 pounds a week. This way, the weight is more likely to stay off. 

Remember, different weight loss approaches will be successful for different people, so it’s important to follow one that’s feasible and sustainable for you. Check out our weight loss resources, designed especially for PCOS Cysters here. 

Reduce Caffeine Intake

So, you wanna up your chances of getting pregnant with PCOS? Well, girl, it’s time to cut back on that daily caffeine fix! While sipping on your favorite latte might give you a temporary burst of energy, too much caffeine can mess with your hormonal balance and hamper ovulation in women with PCOS. Plus, high caffeine intake has been linked to a higher risk of ovarian hyperstimulation syndrome, and we definitely don’t want that! So, swap that triple-shot espresso for a decaf version, or try some herbal teas to keep your baby-making journey smooth and steady.

Reduce Stress

Easier said than done, I know. But stress is a silent saboteur that can wreak havoc on your body and mind. Studies suggest that there are links between women’s daily stress levels and a lowered chance of pregnancy. 

Stress can trigger unhealthy behaviors such as over and under-sleeping, excessive alcohol consumption, smoking, and overeating. It can also irregulate or halt the menstrual cycle. All of these factors can impact your fertility and ability to conceive, not to mention your overall health! 

Make sure you’re taking care of yourself by aiming for 8 hours of sleep a night, exercising regularly, and eating nutritious foods. Ideally, you should phase out smoking and alcohol before attempting to conceive as they both have a significant impact on fertility and conception. Needless to say, smoking and alcohol consumption are huge no-nos once you’re pregnant! 

We can’t banish stress for good, but we can control our reaction to it. Slow, weighted workouts or going on a walk are failsafe stress-busting techniques, as well as breathing exercises, meditation, and yoga. Try to incorporate these into your daily routine – 20 minutes a day will suffice!

Regular Exercise 

Being active and spending less time sedentary can help with getting pregnant and reduce the risk of ovulation problems. There’s evidence-based research showing that women who do regular, moderate exercise get pregnant quicker than those who don’t. 

You don’t have to follow an elaborate exercise routine or join a gym. Even in small amounts, effective exercise raises your heart rate, makes you breathe faster, and makes you feel warmer. You should be able to talk comfortably without gasping for breath. 

Walking briskly is a perfect example of moderate exercise, as well as slow, weighted workouts. Lifting weights helps you build muscle, which can keep your metabolism moving even after your workout.

Try Supplements

Supplements, my friend, can be a game-changer when it comes to increasing the chances of ovulation with PCOS. Think of them as your trusty sidekick on this fertility adventure! Some key players to consider are inositol, CoQ10, and vitamin D, as they have shown promise in regulating your hormones and improving egg quality. But hey, always consult with your healthcare provider before adding any new vitamins or supplements to your routine. They’ll guide you on the right dosage and help you avoid any potential side effects. So, stock up on those little helpers and prepare your body for some baby magic! For the best quality supplements for polycystic ovarian syndrome (PCOS), grab all the and more from Ovafit.

Eating a Blood-Sugar-Friendly Diet 

To give yourself the best chance of pregnancy, you’ve got to fuel your body with the good stuff. Keep an eye on inflammatory foods (which, for many, are foods that contain gluten & dairy) and limit foods and drinks that are high in saturated fats and sugars.

If you can’t resist the cravings and get to your ideal body weight, just know that it’s not your fault. 80% of PCOS women struggle with insulin resistance, which is one of the root causes of high levels of androgens leading to infertility (and a root cause of type 2 diabetes, which can trigger pregnancy complications). Ovasitol is the most researched supplement for PCOS. It’s made from vitamin B8 and has been shown to improve egg quality and ovulation.

It comes in a 3 month supply because that’s how long it takes for an egg to mature and ovulate, and within those three months, the supplement helps you create a blood-sugar-friendly environment that’s crucial for ovulation. Many women with PCOS who struggle with insulin resistance continue taking it after 3 months until they feel that their cravings and insulin sensitivity are under control. Ovasitol is seriously one of the best insulin sensitizing agents, and since it’s natural, you can expect few (if any) side effects.

PCOS Cysters should discover their carb tolerance, as this helps you maintain a healthy weight, reduce insulin levels, and encourage fat loss while aiding menstrual regularity. 

Leafy greens, lean meats, fish,  fruit and vegetables, and beans and legumes are all nutrient-rich foods that are beneficial when you’re trying to get pregnant. You can find tons of PCOS-friendly and pregnancy-friendly meal plans on The Cysterhood app!

Manage Your Gut Health

Did you know that your gut can influence your hormones? Yep, that’s right, we’re talking about the complex relationship between your belly and your baby-making journey. By taking care of your gut health, you can enhance your chances of ovulating with PCOS. It’s like creating a cozy environment for your eggs to thrive! Focus on incorporating gut-friendly foods like fiber-rich fruits, veggies, and whole grains, along with probiotic-rich foods like yogurt and kefir. And feel free to get adventurous in the kitchen with fermented goodies like sauerkraut and kimchi. Happy gut, happy hormones, happy ovaries!

Get Enough Sleep 

Sleep deprivation can cause all kinds of issues, but it may also affect your fertility and PCOS symptoms. Some studies suggest that women who suffer from getting quality sleep are more likely to struggle with fertility than their snoozing cysters. 

An irregular sleep pattern disrupts your circadian rhythm, which could have knock-on effects on your menstrual cycle. What’s more, sleep deprivation can throw your hormones out of kilter, such as the follicle-stimulating hormone (FSH). As PCOS is caused by an imbalance of reproductive hormones, it’s important to regulate hormone levels wherever possible. 

Aim for the recommended 8 hours of sleep per night. If you struggle with drifting off, try the following: 

• Yoga in the evening.
• Going on a walk during sunset (the colors of the sunset help boost melatonin)
• Turn off your phone/laptop at least an hour before you get ready for bed to avoid excess stimulation. 
• Have a warm bath with aromatherapy oil. 
• Drink herbal tea like chamomile or spearmint.
• Read in bed rather than scrolling through your phone. 
• Consider taking a melatonin and/or CBD supplement.

Be More in Tune with Your Cycle

Okay, let’s get a little Sherlock Holmes-y here! Being in tune with your cycle is crucial for increasing ovulation with PCOS. It’s all about knowing when your body is ready to release an egg and seize that golden opportunity! Start tracking your cycle by charting your basal body temperature (BBT), monitoring changes in cervical mucus (yeah, it sounds weird, but bear with me!), or using ovulation predictor kits (OPKs) to detect hormonal surges. By becoming a fertility detective, you’ll be able to pinpoint your most fertile days and pounce on ’em like a pro. Cue the baby-making dance moves!

Hydrate, Hydrate, Hydrate

Call up your H2O squad and let them know hydration is key! Staying well-hydrated is not just about giving your skin that healthy glow; it also plays a vital role in increasing ovulation with PCOS. When you’re dehydrated, your body may struggle with hormonal imbalances, making it harder for that egg to make its grand entrance. So, sip that water bottle like it’s your new BFF. And if plain water feels a bit blah, infuse it with a splash of fruit for some tasty hydration.

Try Acupuncture

Acupuncture has actually been shown in recent studies to help with several PCOS ovulation factors. It can help balance hormones like the luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are both important for ovulation. Acupuncture can also improve insulin sensitivity, reduce stress, and improve blood flow. All these things combined can help regulate the menstrual cycle and increase the likelihood of healthy ovulation. Here’s more on how acupuncture can help with PCOS.

Explore Treatment Options 

If lifestyle changes aren’t moving things along and you need additional support, look for a naturopathic doctor who has studied functional medicine. They can help you do a deep dive into your blood work, advise on ovulation induction, suggest insemination (iui), and in vitro fertilization, make specific supplement and medication treatment recommendations, and help you investigate your health. 

Rev up your ovulation with these tips!

We’ve come to the end of our ovulation-boosting journey, but fear not, for our quest for fertility doesn’t end here. With a little help from assisted reproductive technologies, we can tackle PCOS head-on and stimulate those ovaries like champions! From medications that stimulate the ovary to procedures like ovarian drilling, we’ve explored a world of options to increase our chances of ovulation. So, whether you choose the path of medication or opt for ovarian drilling, remember that you’re not alone in this fight. Reach out to your healthcare provider, join support groups, and lean on your fellow warriors for guidance and support. Together, we can conquer PCOS and embrace our fertility dreams with open arms. Keep pushing forward, and let’s show PCOS who’s boss!

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

PCOS is a common hormonal condition that affects around 12 percent of women of reproductive age (CDC) – but it’s blighted with misconceptions!

Many people with PCOS are underdiagnosed, some may not even know they have PCOS until their struggle to get pregnant. With so much misinformation around PCOS, we’re sharing the facts about this common condition.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first who will be able to advise you on appropriate treatment options. 

12 Myths About PCOS

1. You can cause your own PCOS

PCOS can not be caught or caused.

It’s believed that PCOS is generally a combination of genetic and environmental factors. It is genetically passed down from one generation to the next through insulin resistance (which controls blood sugar.) This may play a role in those diagnosed with PCOS, but it’s certain that you cannot cause yourself to develop PCOS.

2. Only overweight women get PCOS

PCOS affects people in many different ways.

Whilst it is more common for women with PCOS to struggle with weight gain – it doesn’t mean that they cannot lose weight, or that they might be underweight. Lean PCOS exists – and often leaves women undiagnosed. 

3. Losing weight cures PCOS

There is no cure for PCOS, but losing weight can help regulate your periods.

Whilst there is no specific cure for PCOS, losing weight can help to regulate periods. However, in people with PCOS, it’s not as simple as just ‘eating less’. Exploring an anti-inflammatory diet, avoiding being overweight or obese, incorporating low impact exercise and taking advice on correct supplementation can help people with PCOS to lose weight and improve their PCOS symptoms. 

4. Any diet and exercise routine works for PCOS.

Slow-weighted workouts and a gluten- and dairy-free anti-inflammatory diet works best for weight loss and symptom relief.

As I mentioned, weight loss can be really helpful for improving your PCOS symptoms, including irregular periods, hair loss, mood issues, fatigue, acne, infertility, and more. However, losing weight with PCOS can be really difficult! Slow-weighted, meditative workouts that don’t accelerate your heart rate and boost cortisol are best. (No kickboxing, running, or anything high-intensity!) For diet, you don’t want to get too restrictive. Instead, be intentional with your good choices by trying a gluten- and dairy-free anti-inflammatory diet.

You can find PCOS work routines and meal plans on The Cysterhood app.

5. Women with PCOS can’t get pregnant

You can get pregnant with PCOS

PCOS can affect someone’s ability to get pregnant – but it doesn’t mean they can’t get pregnant. A fertility specialist will be able to advise women of reproductive age on how to increase their chances of getting pregnant naturally, or with medical fertility treatment and intervention.

6. You have to have cysts to have PCOS

You don’t have to have cysts to have PCOS.

Many women with cysts on their ovaries have PCOS – but equally, you can have cysts and not have PCOS. There are multiple conditions that someone must fulfil in order to get a PCOS diagnosis, including: excess androgens, irregular periods and ovarian cysts.

7. PCOS is a rare condition

PCOS affects up to 12% of women of reproductive age (CDC).

In fact, polycystic ovary syndrome (PCOS) is a common disorder and is chronically underdiagnosed. It’s predicted that many more women have PCOS, without knowing – due to the difficulty in diagnosing it. 

8. All people with PCOS have unwanted hair growth

Hirsutism is a common symptom of PCOS, but not everyone has it.

Excessive hair growth is caused by excess androgens. Depending on ethnicity, age and androgens, not all people with PCOS have excessive hair growth.

9. Irregular periods mean you have PCOS

Irregular periods are just one possible symptom of PCOS.

If you have irregular periods, it’s worth talking to a fertility specialist or your ob gyn. Whilst irregular periods are a common symptom of PCOS, it can also be caused by extreme dieting, fibroids, thyroid disorders and many other conditions.

10. Birth control cures PCOS

Birth control cannot cure PCOS.

Often, irregular periods affect women with PCOS. Birth control pills are a common way that doctors treat menstrual irregularities – but they are not a long term solution for PCOS. It’s more important to focus on reducing stress and eating an anti-inflammatory diet that supports blood sugar control..

11. Only prescription medications can help manage symptoms.

There are natural ways to reverse PCOS without the side effects of prescription drugs.

There are lots of natural ways to manage your PCOS symptoms and even reverse your condition. Some natural supplements like Ovasitol have even been found to be more effective than Metformin, a commonly prescribed PCOS medication. Often, a natural healing process can actually get to the root issue of PCOS and benefit your long-term health, rather than putting a band-aid on the problem. Here’s more on naturally managing your PCOS symptoms!

12. PCOS is for life

There is no ‘cure’ for PCOS.

However, many people with PCOS find that addressing their symptoms with lifestyle changes, diet alterations and supplementation can reverse all PCOS symptoms. There are many treatment options, specific to your PCOS type, once you have been diagnosed with PCOS.

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

Take THE QUIZ and learn what type of PCOS you have so you can start treating your symptoms.

Looking for more PCOS product recommendations? Check out my supplement guide and shop my PCOS supplement line Ovafit!

For women with PCOS, the symptoms and treatments vary so widely, it can be hard to know where to start!

Polycystic Ovary Syndrome (PCOS) can be difficult to diagnose as not every woman has the same symptoms. What’s more, there are a host of conditions that result in similar symptoms, so it’s not always obvious when PCOS is the root cause. From weight gain to acne, hair growth to an irregular menstrual cycle – PCOS can feel complex to treat.

There are many medications, treatments, and therapies available to target managing PCOS, treating PCOS, and relieving PCOS symptoms… but what about if you want to manage it naturally, without birth control pills?

Then you’re in the right place!

Before starting any new treatment or regime, always seek medical advice. Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition or wish to make dietary/lifestyle changes, please consult your doctor first.

How To Manage PCOS Symptoms Naturally

Dealing with PCOS can be tough, but it’s important to remember that you’re not alone, and there are ways to manage your symptoms naturally. As someone who has lived with PCOS and its pesky unpredictable symptoms, I know firsthand how it can affect your mental health. This is why I believe it’s crucial to prioritize natural symptom management methods that don’t add extra stress to your already busy life.

When we’re struggling with things like irregular periods or other PCOS symptoms, it’s easy to feel isolated and like our bodies are working against us. Engaging in natural remedies can be crucial for our mental well-being and overall sense of control over our bodies.

As Cysters, we already know that PCOS is a common hormonal disorder among women of reproductive age. So, it’s no secret that PCOS can take a toll on our mental health, which is why it’s essential to take charge of our physical health using natural methods. By choosing to manage our PCOS symptoms naturally, we’re not only reducing additional exposure to chemicals or hormones, but we’re also keeping our mental health in check.

Trust me, you’ll be amazed at how taking small steps towards more natural remedies can make a world of difference in how you feel inside and out.

1. Eat Balanced Meals

Balanced doesn’t just mean clean and healthy… it also means having protein, carb, fiber & fat on your plate! Eating three balanced meals per day and one or two snacks will likely keep you satisfied throughout the day. On the other hand, grazing on random small bites throughout the day and eating processed foods excessively will keep your insulin high all the time. This can lead to insulin resistance and trigger high testosterone in the ovaries, which might worsen your PCOS symptoms like hair loss, increased body weight, mood swings, acne, irregular periods, and more. (Yes, PCOS is a lot more than ovarian cysts!) Eating better meals can be a great way to naturally fight against PCOS symptoms.

When you have balanced meals that include protein, carbs, fiber, and fat, it helps to regulate your blood glucose levels and keep insulin in check. Plus, eating healthier meals can risk of developing metabolic syndrome and type 2 diabetes, which is a concern for those with PCOS. So, it’s definitely worth giving it a try! See this episode to learn about the PCOS Plate Method.

2. Getting enough sleep

I remember waking up and being ready to schedule my first nap of the day. Many Cysters suffer from fatigue because of inflammation, which can occur when our bodies are pumping out high levels of stress hormones (such as cortisol) almost all day long! It makes our body feel like we’re in a constant state of jet lag. Getting a good 7+ hours of sleep can reduce cortisol, decrease fatigue and stop you from reaching for inflammatory ‘pick me ups’ like sugary snacks and caffeinated drinks. It’s an essential piece of a natural treatments for PCOS!

3. Opting for low-impact exercises

Kickboxing, running, spinning, and CrossFit… are not a friend of PCOS. Try something slower and less intense. Slow, weighted workouts can help keep cortisol levels and stress hormone levels low (which helps us lose inches around the waist and assist with general weight loss). Yes… that’s right – intense workouts might be preventing you from losing weight. 

4. Limiting alcohol

Missing out on cocktails isn’t fun… but neither is waking up to worsened PCOS symptoms – like acne and bloating and moodiness. Alcohol has been shown to cause hormone imbalance such as increased estrogen levels. The sugar in alcoholic drinks can also impact your PCOS – remember, PCOS is often described as diabetes of the ovaries!

5. Reducing caffeine consumption

Sadly, coffee and caffeinated drinks can trigger stress hormone imbalance… as well as disrupt your sleep cycle. Everyone processes caffeine differently, but if you are leaning on caffeine as a crutch for energy throughout the day, then it’s important to consider other ways to support cortisol and energy levels, like quitting caffeine and creating a proper nighttime routine. Instead of coffee, reach for something like hormonal herbal teas, which have been shown to reduce PCOS symptoms, like hair growth and bloating. Try my Testosterone Relief Tea that’s a special blend of teas to lower androgen levels in women with PCOS!

6. Learning to manage stress

Did you know that increased cortisol levels can wreak havoc on our bodies? And if you have PCOS, it can take things to a whole new level. Increased cortisol does all kinds of awful things to our bodies, but in women with polycystic ovary syndrome, it can impact our day-to-day lives. Not only does cortisol increase inflammation, disrupt sleep, and cause headaches, but it can also mess with your hormones. Yikes!

But don’t worry, there are some ways to help reduce cortisol levels, like practicing yoga, mindfulness, and finding ways to reduce work stress. Trust me, your body and your brain will thank you for it long-term!

7. Getting more fiber!

Fiber feeds the gut microbiome, which improves your metabolism, blood sugar, and insulin levels. It also helps to reduce inflammation and bloating. So if you love leafy greens and raisin bran, you’re on the right path! Remember, fiber is your gut’s best friend. Not only does it help keep things moving, but it also nourishes the good bacteria in your gut, which can regulate blood sugar levels better, boost metabolism, and reduce inflammation. Opting for gluten-free high-fiber foods like beans, veggies, and chia seeds is a great way to give your gut – and overall health – a little extra love.

8. Loading up on Omega-3s

Fish oils and Omega-3s reduce insulin sensitivity and may improve your PCOS! Omega 3 also reduces inflammation and blood pressure, which can help to prevent heart disease and improve your mood. You can take Omega 3 supplements, or increase your oily fish intake. Who knew that fish oils and Omega-3s could be such a powerhouse duo in fighting PCOS? And not only that, but they also have the added bonus of reducing inflammation, improving mood, and preventing heart disease.

Whether you’re a team supplement or team oily fish, incorporating Omega 3 into your diet could really make a splash in improving your overall health!

9. Taking supplements

Aside from a great multivitamin, there are some fabulous supplements for women with PCOS, specifically. You can read about my top favorites, here. A strong Multivitamin, Fish oil, CoQ10, Curcumin, and Ovasitol all target different PCOS symptoms and can help to reduce them. Not only are Omega-3s deliciously good for you, but taking supplements can also give your PCOS-fighting journey a little extra boost. Supplements like inositol, cinnamon, and berberine have been shown to improve insulin sensitivity, regulate menstrual cycles, and decrease androgen levels.

So if you’re looking to amp up your PCOS natural remedies, don’t forget to add some supplements to your toolkit. You can find all of these PCOS-fighting supplements on Ovafit!

Related: PCOS and Trauma: Breaking the Mind/Body Cycle

10. Try gluten and dairy free for 30 days!

So, cutting out gluten and dairy might not be as scary as it sounds – in fact, it could even be kinda fun! Gluten and dairy are both thought to be inflammatory – they act as endocrine disruptors, which can wreak havoc on your gut and hormones. Not only are gluten and dairy known to be inflammatory, but they can also throw your hormones out of whack, causing all sorts of PCOS-related mayhem.

By taking a break from these culprits for just 30 days, you may start to feel like a brand new person. I recommend cutting them out for 30 days to see if your PCOS symptoms improve. (trust me, it’s not as hard as you think!) And hey, who knows, you may even discover some delicious new foods along the way!

11. Avoid endocrine disruptors.

PCOS is an disorder that affects primarily the hormones, right? So, the last thing you need is something else negatively affecting the production, metabolizing, and processing of hormones. However, we encounter endocrine disruptors every day that can do just that. Luckily, there are lots of ways in the modern age to avoid endocrine disruptors!

Eat organic foods, filter your water, opt for natural/clean personal care and cleaning products, use glass or stainless steel over plastic, avoid canned foods, avoid fragrances, avoid flame retardants in clothing, and limit processed food. Keeping endocrine disruptors out of your home will help you with all your healing efforts!

12. Stay hydrated.

Like sleep, hydration is essential for all of our natural body functions and processes. Proper hydration can help improve hormone balance, reduce inflammation, and increase insulin sensitivity. So, drink plenty of water and eat hydrating foods to give your body the support it needs.

Take charge and manage your PCOS symptoms like the unstoppable forces of nature we are!

Need help with your slow, weighted workouts? Or maybe you’d like some recipes for going gluten and dairy free? We update our PCOS meal plans, recipes, and workout videos every month for you to choose from when you download The Cysterhood App!

Polycystic Ovary Syndrome (PCOS) is a common hormonal condition affecting women of childbearing age. An imbalance of reproductive hormones causes a host of symptoms, including irregular ovulation, weight gain, infertility, acne, hair loss, excess body hair, and an irregular menstrual cycle. 

Although reproductive health is the most common concern for women with PCOS, the condition can impact various areas of their lives. 

If you’re a PCOS Cyster, this probably comes as no surprise to you. The good news is that you can manage your symptoms with lifestyle adjustments: a key one being exercise. 

Regular physical activity can combat several PCOS-related issues, such as weight gain, glucose metabolism, and fatigue. Exercising can also aid quality sleep, reduce stress levels, and lower androgen levels in the body, which can help to regularize periods, improve your fertility, and ease symptoms like acne, hair loss, and unusual facial hair growth. 

Let’s take a look at 5 healthy types of exercises for PCOS Cysters and how you can integrate them into your lifestyle. 

Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first. 

The 6 Best Exercises for PCOS

When it comes to getting those muscles moving, it’s all about finding that sweet spot. Moderate intensities are your new BFFs. By incorporating exercises like resistance bands into your routine, you’ll not only strengthen those muscles but you’d also be creating an oxygen debt that gives you a real workout. And here’s a cool perk: regular exercise improves insulin resistance, which is often a pesky issue for women with PCOS.

Now, who’s up for a little fitness fun? Let’s talk about some of the most helpful exercises for PCOS:

Slow Weighted Workouts

A tell-tale sign of PCOS is insulin resistance. This is when cells in the muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin. Then over time, your blood sugar levels increase. This can lead to obesity, high blood pressure, high cholesterol, and type 2 diabetes. It can also contribute to PCOS face shape.

Slow-weighted workouts can help reduce insulin resistance in women with PCOS (or really any woman of reproductive age!). Lifting weights also helps you build muscle, which keeps your metabolism moving even after your workout. It can have a long-term impact on your symptoms and weight!

What’s more, slow-weight workouts can reduce the ‘stress hormone’, cortisol. Having high levels of cortisol for a prolonged period can increase insulin. So PCOS Cysters must manage their stress levels through a combination of sleep, nutrition, and physical activity. 

Intense strength training or resistance training isn’t necessary; just 30-45 minutes of slow weighted workouts, 3-5 times a week can be a game-changer in keeping stress at bay! 

Yoga 

There’s evidence to suggest that mind-body exercises like yoga can improve anxiety, hormones, menstrual cycles, and metabolic parameters in women with PCOS – more so than some intense exercises like HIIT (High-Intensity Interval Training). 

As mentioned above, stress is known to exacerbate PCOS symptoms. Yoga is widely known for its relaxation benefits, making it an ideal mind-body workout for PCOS Cysters.  

As well as its stress-busting powers, yoga is perfect for muscle strength and stretching, which aids weight loss and holistically builds muscle mass. 

Check out these five yoga poses for beginners: 

• Mountain pose
• Forward fold 
• Plank pose
• Downward-facing dog
• Child’s pose 

Try an online exercise class or a beginner’s class at a gym near you and see how you feel!

Pilates

Much like yoga, pilates is a great way to relieve stress. It’s also a very light form of resistance training, which helps you burn calories, maintain a healthy weight, and build lean, strong muscles. 

Women with PCOS are prone to low moods and fatigue. Doing both yoga and pilates regularly can regulate hormone and energy levels due to the relaxation benefits that both activities have on the body. They are uniquely rejuvenating exercises as they balance energy levels, promoting both energy and rest. 

If you’re new to yoga and pilates, check out some beginners’ classes on YouTube to limber up! Also, check out our post, “Pilates for PCOS: How Gentle Movement Supports Hormone Health” to learn more.

Light Cardio

Moderate exercises like incline walks on the treadmill and hiking are all activities that help manage PCOS symptoms. These exercises can reduce insulin resistance and the associated risks of cardiovascular disease and type 2 diabetes. 

Doing just 30 minutes of light cardio a day can aid weight management, alleviate symptoms of anxiety and depression, boost energy levels, and improve the frequency of ovulation and menstrual cycles. 

But, before you engage in any kind of workout, make sure you: 

• Are well rested (i.e. have gotten enough sleep) 
• Are hydrated 
• Have eaten 
• Have the right clothes and footwear
• Do a quick warm-up 

Walking 

If you’re not a regular exerciser, the prospect of launching into an intense type of exercise routine may be overwhelming. It’s important to note that exercise needn’t be strenuous and draining to be effective; it should be an activity that you can seamlessly weave into your daily routine. 

Walking is arguably the most effective form of exercise out there. Whether it’s around the block or on a treadmill, just 30 minutes of walking per day can m ake a big impact, reducing your risk of chronic diseases and improve your cardiovascular health. 

Swimming

Swimming is one of the best workouts you can do! Unlike other exercises, it’s gentle on your joints and allows you to stretch while building muscle. The environment is also naturally relaxing and you totally control intensity.

Remember, you want to keep your heart rate down to prevent cortisol spikes, so don’t feel like you need to embody an Olympic swimmer’s speed to have an impact! Regular swimming can help improve insulin sensitive, balance hormones, strengthen your heart health, and reduce stress while getting a relaxed, full-body workout that burns lots of calories!

What Is The Worst Exercise For PCOS?

If you have PCOS, exercise is crucial for symptom management and overall health. But, certain exercises can make your symptoms worse. High-heat yoga sessions like “Bikram Yoga” or “Hot Yoga” can cause dehydration and worsen skin irritations. The “No-Pain, No-Gain” mentality can lead to joint pain and inflammation, which aggravate PCOS symptoms like weight gain and insulin resistance. So heavy cardio exercises like HIIT workouts or CrossFit don’t work for some women with PCOS. If you find that these workouts give you anxiety or simply don’t give you the workout results you deserve, try this instead: Opt for low-impact exercises like swimming or walking that are gentler on the body. Find exercises that work for you and your unique needs by experimenting with different types of workouts.

Although PCOS can’t be cured, you can live a symptom-free life through a combination of weight management, quality nutrition, and regular exercise. Exercising daily for 30-45 minutes is one of the best ways to stay healthy and manage the side effects of PCOS. For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster, and Mister, and our handy blog posts over on the PCOS Weight Loss blog.