Author: Tallene

Women with polycystic ovarian syndrome (PCOS) struggle with a number of challenging chronic symptoms. These negative side effects can make day-to-day life with PCOS really difficult. So, finding ways to heal your body naturally is an essential piece to reversing your symptoms and getting back on track.

One of the most common recurring problems in women with PCOS is poor gut health, which can cause a cycle of irritating symptoms. Inflammatory foods are often the culprit to ongoing gut issues, that’s why I always suggest trying the gluten and dairy free lifestyle for at least 30 days to see how you feel and if it helps improve symptoms.

The cycle goes like this: Poor gut health from food, stress, insulin resistance, and bacterial imbalances lead to inflammation. This inflammation overworks your adrenal system, which produces extra hormones that increase glucose levels and insulin resistance. With all that, you get headaches, joint pain, weight gain, fatigue, and bloating. That last one can cause a lot of pain and discomfort throughout your whole day!

So, today, we’re discussing how you can relieve turmoil in your gut that leads to gas, bloating, and more irritating digestive problems. I’ll walk you through my favorite natural supplements for managing gut health, and then I’ll go into some lifestyle tips to keep bloating at bay. Here’s how to fight the bloat and start feeling better:

10 Best Supplements For Bloating And Gut Health with PCOS

Probiotics

Probiotics supplementation is probably the #1 way most women find success treating gut issues. A good probiotic will include a blend of different probiotic strains that help kill bad bacteria and promote the growth of good bacteria in your gut. This can help a lot with digestion and give you relief from your worst GI symptoms.

Ginger 

Ginger has been used to heal tummy troubles for centuries. Not only can it help reduce the feeling of nausea, but studies show that ginger can help quicken the movement of food through your digestive tract. It also appears to protect the gut and prevent bloating, cramping, and gas. To this day, it’s still a great remedy for almost any gut problem! 

L-Glutamine

Our bodies need consistent healthy tissue growth throughout our entire body. In order for our bodies to make tissue, it needs amino acids. L-glutamine is one of those amino acids that helps repair and strengthen the intestinal lining, which helps prevent leaky gut syndrome. 

L-glutamine can also reduce inflammation and balance good/bad bacteria, breaking that cycle of bad symptoms I discussed earlier. All of these things can help reduce bloating and get you back to feeling yourself!

Vitamin D

Vitamin D is the one you get from the sun! Unfortunately, this is a very common deficiency for PCOS women. Because of that, taking a vitamin D supplement is something you should consider. Studies have shown that it can help with a number of issues including inflammation, insulin resistance, mood and digestive problems. Research also finds that vitamin D can help relieve stomach pain, gas, inflammation, and bloating! 

Digestive Enzymes

Your body naturally produces digestive enzymes that help break down food for better digestion. Using a supplement, though, can ensure your body is making enough enzymes to maintain proper digestion if you’re struggling with bloating. These supplements have been shown in some studies to help with bloating, nausea, and indigestion. 

Chamomile

Chamomile is another natural medicine that’s been helping people with their ailments for centuries. Early studies have shown that the anecdotal benefits of chamomile have scientific backing. Researchers and patients alike have found chamomile to help with immune, cardiovascular, and, of course, digestive health.

Plus, it can help lower androgen levels, which is good for gut health as well as regulating the menstrual cycle and improving fertility. One of the best ways to get chamomile is by drinking a tea blend that includes it as well as other hormone-balancing teas! You can try mine called Testosterone Relief Tea!

Psyllium

Bloating is often caused by inflammation and constipation, and a psyllium supplement has been shown to help with both of these. It can also help with other PCOS symptoms like high blood sugar levels, high cholesterol levels, and weight gain. It’s a great source of soluble fiber and can be a great asset to your supplement routine!  

Magnesium

Magnesium is one of the best-known natural supplements for gut health! It’s been shown to promote regular bowel movements, reduce chronic inflammation, prevent leaky gut syndrome, and balance the gut microbiota. There are other PCOS-benefits of magnesium too and it’s included in my MetaMulti vitamin from Ovafit!

Omega-3 Fatty Acids

Omega-3 fatty acids are great for helping you balance your gut microbiota. It helps ensure that there’s diversity in bacteria to improve digestion and strengthen the immune system. It can help reduce inflammation among other PCOS-benefits too. You can find omega-3 supplements in my Metabolism Plus bundle!

Ovasitol

Ovasitol is my favorite supplement for PCOS! It gets to some of the root issues of PCOS including inflammation, insulin resistance, and hormonal imbalance. It can help improve all of those condition to alleviate a host of symptoms including gut and immune health struggles!

Learn more about gut health and PCOS connection, plus ways to improve gut health.

How To Reduce PCOS Bloating

Perform slow weighted exercises on a regular basis. 

Exercise is beneficial to our bodies for a lot of reasons. Specifically, women with PCOS using the right workouts can find relief from several symptoms, including digestive troubles. Working out can help gas move through the intestine, which helps reduce PCOS bloating. Of course, exercise can also help improve insulin resistance and promote weight loss as well as improved gut health!

Manage your stress levels.

Stress can actually cause bloating. Studies show the excess cortisol your body produces when you get stressed directly impacts your gut and immune system. Plus, it causes inflammation and imbalances in sex hormones, which aren’t good for your digestive system. Practicing self-care, reducing known stressors, and regulating your other PCOS symptoms, can help reduce stress and improve your gut health. 

Drink more water.

Drinking water is one of the easiest ways to decrease bloating and gas. It increases mucus secretion, softens stools, and cuts down on gas, which can help with bloating and constipation. Make sure to get the recommended amount of water each day! 

Avoid gassy foods. 

This one is pretty self-explanatory, and if you’re on our anti-inflammatory, gluten- and dairy-free diet, you’ll already be eliminating food that causes gas. Foods that’ll make you bloat include beans, dairy, gluten, soda, artificial sweeteners, alcohol, and greasy meals. 

Plus a lot of these foods can contribute to high blood sugar and high insulin levels, which many women with PCOS struggle with already. (Discover your PCOS Type HERE.) Consider cutting or reducing some of these foods in your diet and drinking more water to aid with digestion! And, for PCOS-friendly meal plans and recipes, download The Cysterhood app!

Practice mindful eating.

The way we eat can actually affect digestion. Studies have shown that practicing “mindful eating,” which relaxes your body before and during mealtimes, can help relieve common poor gut health symptoms like indigestion, gas, and bloating. Try eating outside, playing music, setting aside enough time to have lunch and making a mindful experience out of it.

This is because when we’re overwhelmed or thinking about other things, our body redirects blood flow away from your GI tract and towards other organs that it thinks needs it more. Mindful eating tells your body it’s time for breakfast, lunch, or dinner, so it can be ready to properly digest food. 

Here are some mindful eating tips:

Get your thyroid tested. 

When your thyroid hormones are imbalanced, it can cause constipation, diarrhea, bloating, and more. Hypothyroidism can also affect your reproduction, menstruation, metabolism, and mental health if you have the fourth PCOS type (Thyroid PCOS). To get your thyroid back on track, test your thyroid routinely and talk with your doctor about reversing your thyroid hormone imbalance. You can learn more about the relationship between the two HERE.

You don’t have to live with bloating – you can work to reverse it with these tips! 

Managing PCOS involves finding the source of your symptoms. Reverse your PCOS naturally with us at The Cysterhood. It’s a community of women like you who are working to reverse their polycystic ovarian syndrome and reclaim their life. You can find more information on naturally healing PCOS on our blog and podcast. And, if you want another way to connect, follow me on Insta for everyday tips for living with PCOS. It’s time to join our community, so we can tackle this together!

PCOS (Polycystic Ovary Syndrome) is a type of hormone imbalance in women that affects how the ovaries work, leading to a wide range of symptoms. If you’ve been diagnosed with PCOS, you’ve probably crawled the internet, trying to understand what dietary supplements you should take to help manage the condition. 

The symptoms of PCOS can include the following: 

• Hirsutism (i.e. hair loss) and unusual hair growth, caused by excess male sex hormones (androgens) 
• Acne 
• Inflammation (e.g. joint pain)
• Fatigue 
• Irregular or absent menstrual cycle 
• Elevated insulin levels, caused by insulin resistance
• Weight gain, and slow or difficult weight loss 
• Fertility issues

There are many medications, treatments, and therapies available to help ease PCOS symptoms. But what if you want to manage it naturally, without birth control pills? 

You’re in the right place, Cyster! As a registered dietician with PCOS, I’ve spent years researching, training, and recommending the most effective, evidence-based supplements to help you cut through the noise. 

Here’s my definitive list of the best supplements for PCOS.

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

What Are The Best Supplements for PCOS?

Curcumin 

Turmeric has numerous health-boosing benefits. What’s more, there’s a comprehensively researched theory speculating that turmeric could ease PCOS symptoms.

Curcumin is the bright yellow pigment found in turmeric, known for its natural anti-inflammatory properties. Research suggests that curcumin can help in the management of inflammatory conditions and improve systemic markers of oxidative stress, which is recognized to play a key role in the pathophysiology of disorders like PCOS. 

Studies have shown…

• Curcumin stimulates bile production in the gallbladder, which is used by the liver to eliminate toxins as it filters the blood. Improved liver health is important for women with PCOS. We’re at higher risk of non-alcoholic fatty liver disease (NAFLD) due to factors such as excess abdominal weight, high triglycerides, high LDL cholesterol, and high consumption of fat, sugar, and refined foods caused by cravings/high insulin levels. 

• Curcumin is a powerful antioxidant that neutralizes free radicals, which are highly reactive molecules thought to cause ageing and certain conditions. Curcumin also boosts the body’s own antioxidant enzymes – it’s a win-win!

• Curcumin improves the endothelial lining of blood vessels, which plays a huge part in preventing heart disease, blood clotting, and regulating blood pressure. 

• Curcumin may fight depression. It can increase brain-derived neurotrophic factors (BNDF), which are typically low in people with depression. Curcumin may boost serotonin and dopamine, which could lead to mood improvements. 

Our very own Ovafit curcumin formula provides the most bioavailable curcumin, so you’re getting maximum effectiveness at a minimum dose. You’ll benefit from 100% absorption from 300mg, whereas other existing turmeric sources provide around 12% absorption from 1500mg. 

Find out more and order it here. 

Coenzyme Q10 

CoQ10 (also known as coenzyme Q10) is a vitamin-like compound that your body produces naturally. The cells use CoQ10 for growth and maintenance. As a powerful antioxidant, CoQ10 protects the cells in the body by neutralizing free radicals, which reduces oxidative stress in the body.

Coenzyme Q10 is known to lower blood pressure levels, enhance immune system functions, and play a critical role in the functioning of the reproductive system. Emerging research indicates that CoQ10 may be highly beneficial for women with PCOS, as it could help to improve ovulation, fertility, and lower insulin levels. 

• CoQ10 may improve insulin resistance in PCOS Cysters, as well as metabolism and hormonal balance.

• It can lower inflammatory markers, like C-reactive protein.

• At 100mg daily (our dosage), studies show a significant positive impact on glucose metabolism, insulin resistance, and LDL cholesterol levels.

• Over time, the mitochondria, the powerhouse of the cell, don’t use CoQ10 properly. Supplementing has been shown to reduce oxidative stress and improve egg quality. Increased concentrations of CoQ10 are correlated with higher grade embryos and better embryo development in IVF.

• CoQ10 supplementation for individuals taking Clomid for ovulation has shown to significantly improve fertility, ovulation, and pregnancy rates. One study showed pregnancy rates were 6% with Clomid and 37% with Clomid + CoQ10.

Our very own Ovafit Coenzyme Q10 (CoQ10) formula is highly bioavailable because it has patented VESIsorb® technology that improves absorption by 300-600% compared to standard CoQ10 supplements.

• Our formula for this powerful antioxidant is designed for maximum absorption to help you fight inflammation and improve insulin resistance – two core factors for metabolic health and PCOS weight loss.

• It is independently tested and certified by NSF International to guarantee that the amounts of vitamins and minerals contained in each dose are consistent with the label.

• Our CoQ10 is combined with vitamin E. Some studies postulate that co-supplementation of CoQ10 and Vitamin E may have a strong, synergistic effect on metabolic profile and may work better than a single supplement. 

Find out more and order it here. 

Omega-3s 

Omega-3s are anti-inflammatory, hormone-balancing, mood-boosting fatty acids that must be absorbed from natural sources or supplements. They’re essential nutrients that you absorb from food to help build and maintain a healthy body. 

Studies show that omega-3s are beneficial for PCOS Cysters as they may improve insulin sensitivity, reduce hirsutism (PCOS-related hair loss), help regulate periods, reduce fatty liver risks, improve hair and skin, reduce testosterone, and reduce inflammation. 

Unfortunately, people with PCOS  cannot efficiently absorb omega-3s from seeds and nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Thankfully, you can skip this conversion step by taking fish oil supplements.

Our very own Omega-3 Ovafit supplement has been specially formulated for PCOS Cysters. This purified fish oil supplement is rich in EPA and DHA (the most important, usable types of omega-3s) and highly concentrated for maximum nutritional benefits. 

Sourced from 100% sustainable, wild-caught Alaskan Pollock from the Gulf of Alaska and the Bering Sea, it’s met the Marine Stewardship Council (MSC) standard for sustainability.

The supplement has also been independently tested and certified by both NSF International and the International Fish Oil Standards (IFOS) for content accuracy, purity, and freedom from contaminants such as mercury and PCBs. AlaskOmega® is a refined omega-3 fish oil concentrate and a registered trademark of Organic Technologies.

Find out more and order it here. 

MetaMulti 

The multivitamin is the ultimate all-rounder! Having PCOS can rob the body of nutrients. PCOS Cysters often have sporadic nutrient gaps due to medications that deplete vitamins and minerals. One of the side effects of metformin, for example, is reduced vitamin B12 levels. 

Support your body by taking a daily multivitamin, so you can plug small but critical nutritional gaps in your diet. 

Our very own OvaFit MetaMutli multivitamin has been specifically formulated for women with PCOS. 

Check out the lowdown: 

• It provides a full range of over 20 key nutrient essentials that promote your body’s ability to efficiently convert carbohydrates into energy and manage your metabolism. 

• It’s specifically made for PCOS women to support immune health, metabolism, bone health, and more.

• The majority of minerals in this formula come in a ‘chelated’ form for better absorption and bioavailability. This is super important as not all multivitamins are chelated, rendering them almost ineffective. 

• It’s independently tested and certified by NSF International to guarantee that the quantities of vitamins and minerals contained in each dose are consistent with the label.

• PCOS robs us of essential nutrients that are critical for metabolic health. This multivitamin is designed to fill nutrient gaps that exacerbate PCOS problems like hair loss, cystic acne, fatigue, and weight gain.

What’s in the MetaMulti?

Vitamin A (900mcg) & Vitamin C (100mg)

• The body needs vitamin C to produce stress hormones like cortisol. When you have adrenal fatigue, your body uses more vitamin C than usual. It’s an important vitamin for improving adrenal fatigue.

Vitamin D (50mcg 2000IU)

• Vitamin D is a precursor hormone and a key factor in maintaining hormonal balance.
• It’s estimated that many diseases could be reduced by as much as 50% if vitamin D deficiency was corrected by taking vitamin D supplements.
• 3 out of 4 women with PCOS may have a vitamin D deficiency.
• Studies show that PCOS Cysters may have a genetic variation that affects how effectively vitamin D functions in the body, leading to insulin resistance.
• People with higher levels of vitamin D are 40% less likely to develop diabetes.
• It also reduces inflammation which influences insulin resistance. 

Vitamin E (40mg) & Vitamin K (100 mcg)

• Studies show that it significantly increased SHBG and reduced DHT, resulting in improved androgen levels and insulin levels. 

Vitamin B6 (6mg), Vitamin B12 (25mcg), Folate (L-5-methyltetrahydrofolate) (667 mcg), Thiamin (10mg)

• The necessary factor for blood sugar stability.

Riboflavin(10mg), Niacin (25mg), Biotin (30mcg), Pantothenic acid (10mg), Choline (50mg), Calcium (100mg), Iron (18mg), Iodine (150mcg), Magnesium (100mg)

Ovasitol

Ovasitol is my favorite supplement for PCOS! It’s a natural blend of myo-inositol and d-chiro-inositol, which are in the vitamin B family. I love it because of how incredibly beneficial it can be for women with PCOS who need help balancing hormone levels and improving symptoms to live a better life. Studies show that Ovasitol can even be more effective at reversing the symptoms of PCOS than common PCOS prescriptions like Metformin—and it can do it without difficult side effects!

Here’s what Ovasitol can do for you:

• It can improve insulin sensitivity and glucose levels, reducing cravings, weight gain, and fatigue.
• Ovasitol can help lower testosterone levels and balance other hormone levels in women with PCOS too, helping to regulate periods, reduce acne, and improve fertility.
• It can even boost a Cyster’s mood.
• There are even anti-inflammatory and thyroid health benefits.

You can purchase Ovasitol powder from Ovafit!

Find out more and order it here. 

Remember, supplements are a fantastic way to plug nutritional gaps, but they’re not a substitute for a healthy diet and lifestyle. They can’t replace the nutritional benefits of foods, but they can provide your body with additional vitamins and minerals to help you stay healthy and symptom-free of PCOS. 

Make sure you consult your doctor before taking a new supplement and follow the manufacturer’s instructions so you’re getting the correct dosage. 

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

PCOS (Polycystic Ovary Syndrome) is a type of hormone imbalance in women that affects how the ovaries work, leading to a wide range of symptoms. Many women with PCOS experience hirsutism, which is excess facial and body hair growth. A lesser-discussed symptom of PCOS is hair thinning and hair loss, otherwise known as female pattern hair loss. 

Hair loss can be an upsetting and unsettling experience for anyone, regardless of gender. However, generally speaking, hair loss is more widely accepted in men. Due to deeply ingrained societal beauty standards, many women feel that lustrous, healthy hair is a facet of their identity. Losing it can be especially difficult to come to terms with. 

But it doesn’t have to be all doom and gloom!

Let’s explore the reasons why PCOS hair loss happens and what you can do to grow your hair back.

Hair Loss With PCOS

Does PCOS cause hair loss? 

The female body produces male sex hormones called androgens; this includes testosterone and dihydrotestosterone (DHT). High levels of androgens, particularly DHT, and low levels of sex hormone-binding globulin (SHBG), can shrink hair follicles, leading to thinning hair, hair loss, and limp, brittle hair. Hair thinning due to the effects of increased androgen production is known as androgenetic alopecia. 

Telltale signs of androgenic alopecia include: 

• Hair falling out mainly in the frontal and side (parietal) areas of the scalp 
• Hair thinning around the parting area 
• Hair receding above the temples 

What’s more, hypothyroidism (underactive thyroid) is believed to be more common in people with PCOS. It occurs in women with PCOS at three to four times higher than those without PCOS. 

Severe and prolonged hypothyroidism can cause hair loss across the entire scalp. Studies suggest that the condition can also exacerbate the side effects of PCOS along with high androgen levels, creating the perfect storm for female hair loss and hair thinning. 

Want to learn more? Listen to this podcast episode to learn more about reversing PCOS Hair Loss.

How to treat PCOS hair loss naturally 

Don’t worry: we’re not going to tell you that the only option is a hair transplant! 

Thankfully, PCOS-related hair loss can be treated at the root – in a literal and figurative sense. In addition to medical treatments for PCOS approved by your doctor, such as oral contraceptives, there are a host of natural treatment options that you can try to improve the overall health of your hair. 

Let’s take a look at the simple home remedies and dietary recommendations for fuller, healthier, treated hair. 

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

Rosemary oil 

Rosemary oil is widely believed to prevent hair loss, reduce breakage and split ends, and stimulate hair growth. For centuries, rosemary oil has been used as a natural remedy to improve blood circulation in the scalp. Slow down graying hair, and ease dry scalp and dandruff. 

In a scientific study, researchers compared the effects of rosemary oil extract as a topical solution and minoxidil (prescription medication for hair loss-related problems) on people with genetic androgen-related hair loss. They found that both treatments resulted in a similar efficacy, and rosemary oil was more effective in reducing scalp irritation. 

Here’s how to use rosemary oil for hair regrowth

• Source a hair care product already formulated with rosemary and follow the manufacturer’s instructions. 

OR

• Dilute pure rosemary oil in a carrier oil such as jojoba or coconut oil. This must be done to reduce the rosemary oil’s potency, which can cause skin irritation. Mix around five drops of rosemary oil in the carrier oil. Massage into the scalp for 5-10 minutes, and rinse thoroughly. You can do this a few times a week. But make sure you’re also thoroughly washing your hair between treatments to avoid clogging your hair follicles. 

OR

• Mix rosemary oil with your shampoo or conditioner. This ensures you get the benefits of rosemary oil while washing your hair. Two to three drops of rosemary oil per one almond-sized amount of product will suffice. Make sure you thoroughly rinse your hair afterward.

Spearmint 

As well as being a deliciously refreshing ingredient, studies have shown that spearmint is also a powerful anti-androgen. It’s believed to reduce testosterone levels, which can lessen the severity of female hair loss caused by excessive DHT. 

Here’s how to incorporate spearmint into your hair care routine. 

• Drink anti-androgenic tea. Grab my Testosterone Relief Tea, which is a tea blend that includes a number of teas that can relieve high testosterone. This one includes spearmint tea, peppermint tea, lemon balm tea, orange peel tea, chamomile tea, rosehip tea, cinnamon tea, nettle tea, lavender tea, and calendula tea!

OR

• Take it as a capsule supplement by following the manufacturer’s instructions. 

OR 

• Apply spearmint oil to your scalp. Much like rosemary oil, spearmint oil must be diluted properly to reduce the risk of skin irritation. As a guideline, roughly 1 drop of essential oil should be mixed with every 5ml of carrier oil (such as canola or coconut). To apply to the scalp, add 10 drops of spearmint oil to 3.5 tablespoons of carrier oil. Mix the solution, and then massage the mixture directly into your scalp with the tips of your fingers. Leave it for 10 minutes before rinsing thoroughly with lukewarm water. 

Pumpkin seeds

Small but mighty, pumpkin seeds offer an array of nutritional benefits for a PCOS diet. Research indicates that they can block the 5-alpha reductase enzyme from producing DHT while simulating the follicles and delivering nutrients to the scalp. 

Pumpkin seeds have been shown to increase hair count, thanks to their powerful concoction of iron, zinc, magnesium, beta-sitosterol, and essential fatty acids. 

You’ll have no problem finding pumpkin seeds at your local grocery store. You can eat them raw, but they’re especially delicious when roasted in olive oil or butter. And seasoned with salt, pepper, or a seasoning of your choice. 

Palmetto supplement

Palmetto is a plant with small berries packed with potential health benefits. Much like pumpkin seeds, there is some evidence to suggest that palmetto berries block 5-alpha-reductase, the enzyme that converts testosterone to DHT and accelerates hair loss. 

You’ll be able to find palmetto supplement capsules in your local health and wellness retailer. Make sure you consult your doctor about the recommended dosage and read the manufacturer’s instructions before ingesting. 

Reducing stress levels

I think we’re all aware that stress causes hair loss! This happens for a few reasons: stress pushes hair follicles into the resting phase, leading to lots of extra shedding. Plus, it can increase inflammation that causes the immune system to attack hair follicles and it can worsen hormonal imbalances like high androgen levels. Reducing stress by spending time in nature, doing mediative or slow-weighted workouts, getting more sleep, and limiting your caffeine intake can have a big impact on your hair health!

Managing insulin resistance 

Women with PCOS are often insulin resistant, which can cause insulin and sugar to build up in the bloodstream. 

High levels of insulin are known to increase the production of androgens, which can lead to hair loss. Treating insulin resistance has been shown to combat hair loss and thinning in certain women with PCOS. 

Ultimately, you can’t out-supplement a poor diet. For the additional natural remedies to work their magic, you need to manage insulin resistance through specific dietary choices. Basically, you just need an intentional, balanced diet for PCOS! They might look like this: 

• Reducing your gluten and dairy intake. 
• Cutting down on carbs and figuring out your tolerance. 
• Taking Ovasitol – a medical-grade supplement to help alleviate PCOS symptoms, including insulin resistance. 

Read this post for more ways to reverse PCOS hair loss naturally.

Once again, please consult your doctor before trying any of the above, as individuals can respond differently to dietary changes. 

For more information on how to combat insulin resistance through your diet and get PCOS-friendly recipes, download The Cysterhood app.  

Unlock your hair’s potential and embrace confidence with PCOS haircare!

Remember, female pattern baldness is a common symptom of polycystic ovary syndrome (PCOS), but there are treatments available to help restore your hair. Whether it’s weight loss, medication, or a combination of treatments, there’s hope for treating your hair loss and feeling like your fabulous self again. Make sure to consult with your healthcare provider for the best course of action. And don’t forget, there are FDA-approved (Food and Drug Administration) options for treating PCOS-related hair loss.

You don’t have to accept PCOS-related hair loss as a permanent problem or submit to birth control as your only option for hormone balance. There are a host of treatments, remedies, and dietary changes that, when used together, can help you keep a full, healthy head of hair. 

Women with PCOS (polycystic ovary syndrome) experience a ton of challenging chronic symptoms. If you’re a Cyster out there, you know what I’m talking about. Symptoms of PCOS including inflammation, fatigue, digestive issues, acne, menstrual cycle irregularities, ovarian cysts, infertility, and more are likely to appear on a daily basis. Living with all these PCOS symptoms makes it really difficult to enjoy a balanced lifestyle. 

Like always, today I want to get you one step closer to finding relief from some of your most debilitating symptoms. Your gut health is a huge piece of the puzzle when treating your PCOS! Poor gut health can snowball into a slew of other issues. So, to improve your PCOS symptoms and overall health, examining the connection between PCOS and your gut is vital. Here’s what’s up and what you can do about it:

Gut Health and PCOS Connection

Let’s dive into the fascinating connection between gut health and PCOS. Picture your gut as a bustling metropolis filled with trillions of bacteria, all living their best lives and ensuring the smooth functioning of your digestive system. When this microbial harmony gets disrupted, it’s referred to as dysbiosis, where the balance of gut bacteria goes a bit wonky.

As a result, dysbiosis and less diverse gut bacteria can take center stage, playing a role in the hormonal imbalance that often accompanies PCOS. Your gut bacteria actually have a hand in balancing hormones, so when they’re not in tip-top shape, it can impact your body’s delicate hormonal dance. What’s more, dysbiosis has been linked to increased intestinal permeability, meaning your intestinal walls may become more porous, allowing unwanted substances to slip through.

But fear not, Cyster! By nourishing your gut with a healthy diet and supporting the growth of diverse gut bacteria, you can embark on a journey towards better gut health and potentially find some harmony in the realm of PCOS.

It starts with inflammation. 

Your gut health and PCOS are totally connected. Essentially, it starts with inflammation, which is one of the main symptoms of PCOS. Two major inflammatory foods that may be fueling some of your symptoms are gluten and dairy. Every time you eat gluten, small tears are created in the gut, this is called leaky gut. This allows particles to get through and into your bloodstream, creating chronic inflammation.

If you’re sensitive to gluten, you may have a noticeable immune response, like headaches, joint pain, weight gain, fatigue, acne, and of course, digestive issues! You wouldn’t know if gluten (or dairy) is causing issues for you unless you tried cutting them out for 30 days to see how you feel. Need support? We got you!

Inflammation overworks your adrenal system. 

All this inflammation sends a message to the brain that there’s something wrong with the body, which raises your stress levels. To alleviate the inflammation, your body’s adrenal system pours out more cortisol and other hormones. It’s trying to fight the perceived threat (inflammation), but it’s really making everything worse and making you feel more fatigued.

The extra hormones increase glucose and insulin resistance. 

All that cortisol, estrogen, progesterone, testosterone, and other stress and sex hormones level spiking in the body reduces your ability to handle glucose. The high glucose levels over time increase your resistance to insulin. All that, then puts you at risk of diabetes and critical heart disease. 

Wow, all that started with your gut. This news is overwhelming, but it also means that solving one issue could be all you need to have significant relief. To hear way more about how your gut health and PCOS are connected, listen to this episode of my podcast A Cyster & Her Mister.

Ways to Improve Gut Health Naturally

Go gluten-free. 

Remember what I said about inflammation as your body’s response to a threat? If you’re gluten intolerant, your immune system may respond to gluten by attacking it. So, instead of eating tons of wheat, rye, and other carbs, try going gluten-free. You may see tons of symptom relief and a healthier gut! Check out more on gluten and gut health on my podcast here. 

Go dairy-free.

Dairy is known to promote unhealthy bacteria in your gut due to its inflammatory properties. Cow’s milk products cause an overreaction of the immune system, which wreaks havoc on your body. Cutting dairy out can do wonders for your gut health, Cysters! 

Take vitamin A. 

Vitamin A is a key nutrient in a good multivitamin to support a healthy gut. It reduces inflammation, which helps with digestive issues, reproductive health, immune health, and hormonal acne.

Eat more fruits and vegetables. 

Fruits and vegetables are naturally prebiotic. Prebiotics stimulate the growth of healthy bacteria your gut needs to function properly. Additionally, vegetables and fruit are high in fiber, which increases the size of your stool and softens it up. This means healthy bowel movements!

Go low carb (but not too low).

A low-carb diet helps with your gut health in a number of ways! Eating fewer carb-heavy foods means less inflammation, increased insulin levels, and lower blood pressure! With less junk in your body, your gut won’t grow as much bad bacteria that cause so many tummy and weight issues. 

I caution you, though, don’t go too low carb! Restricting your carb intake too much can lead to increased stress. That release of cortisol will actually reverse the benefits of a low-carb diet. Plus, eating too few calories can worsen period irregularity, acne, and weight loss. Learn more about discovering your carb tolerance with us in The Cysterhood.

Eat foods with polyphenols.

Polyphenols are good for you, and really good for Cysters with PCOS. They’re known to reduce blood pressure, cholesterol levels, stress hormone growth, AND inflammation. Eating foods high in polyphenols like pomegranates, beans, green tea, lemons, and grapefruit will improve your gut health, lower your blood sugar, and reduce your risk for type 2 diabetes. 

Practice good oral hygiene. 

This is a strange one, but hear me out. Your oral microbiome can absolutely affect your gut microbiome. Your mouth has good and harmful bacteria like your gut, but you can prevent some of that bad bacteria from ever reaching your gut by brushing, flossing, and using organic mouthwash. And, of course, don’t forget those regular cleanings!

Add fermented foods to your diet. 

Fermented foods are about to become your new BFF in the world of gut health and digestion. Not only do these little gems taste like a flavor explosion in your mouth, but they’re also essential for keeping your gut in tip-top shape.

Fermented foods are full of good bacteria that help support your gut health and digestion, and they come in all sorts of tasty forms like kombucha, miso, kimchi, sauerkraut, and pickles! Keep these goodies on your PCOS grocery list!

Take probiotics. 

Your gut microbiome always needs the appropriate balance between good bacteria and bad bacteria. When your body loses too much good bacteria, you’ll start experiencing all negative GI symptoms. Take a quality probiotic daily! (We’ve got some good ones below.)  

Role of Probiotics in Gut Health

As we mentioned, probiotics are an important part of maintaining a healthy gut. As the good bacteria cleanse your microbiome. Symptoms of irritable bowel syndrome, inflammatory bowel disease, skin conditions, and diarrhea. Additionally, you’ll find yourself getting sick less frequently as your immune system strengthens. 

A probiotic is so essential to your wellness routine! You can get them by taking supplements or by eating naturally probiotic foods. Any of those fermented foods will do! If you’re dairy free, just try to avoid dairy probiotic foods like yogurt and raw cheeses.

7 Best Probiotics in Gut Health

I’ve compiled a list of the best probiotic supplements. These are high-quality probiotics from trusted sources. The good news is, any of these will help you fortify your gut and improve your symptoms: 

• MegaSporeBiotic
• Amy Myers Primal Earth Probiotic
• Klaire Labs Biospora
• Designs for Health ProbioSpore 
• Smarter Nutrition Gut Health Restore Balance
• Codeage SBO Probiotic
• Root Microbiome Balance

What Type Of Tea Is For Gut Health?

Peppermint/Spearmint Tea

Both spearmint and peppermint tea have antispasmodic effects, which essentially means they can help relax the muscles of the intestinal tract to make digestion much smoother and healthier. Plus, these teas can also help you maintain gut bacteria balance with its antimicrobial properties. They can also alleviate indigestion, bloating, and gas to relieve any discomfort you may have!

Chamomile Tea

Chamomile shares many of the same beneficial properties as peppermint and spearmint. It has the muscle relaxing and antimicrobial effects! In addition to that, chamomile is anti-inflammatory, which is good for overall gut health too.

Ginger Tumeric Tea

You probably already know that ginger relieves nausea, but there are other gut benefits too. It’s anti-inflammatory and relaxes the intestinal tract. Ginger also helps produce digestive juices and enzymes that help break down food! If all that wasn’t enough, tumeric is a powerful antioxidant that can protect the gut lining from damage, helping keep your gut in good health.

Green Tea

We’ve already discussed probiotics, but prebiotics are good for you too! Prebiotics encourage the growth of good bacteria to improve digestion and improve the health of your gut microbiome. It’s also antimicrobial, so while growing all the good bacteria, it can kill the bad too. Green tea is also an antioxidant and has lots of anti-inflammatory properties!

Testosterone Relief Tea

My Testosterone Relief Tea from my Ovafit supplement line is the perfect blend of multiple organic PCOS-friendly teas that can help give you all-over symptom relief! My blend includes spearmint tea, lemon balm tea, orange peel tea, chamomile tea, rosehip tea, peppermint tea, cinnamon tea, nettle tea, lavender tea, and calendula tea in convenient plastic-free tea bags! Here’s how each one can help you with digestive health:

• Calendula Tea: Soothes the digestive tract, reduces inflammation, and promotes healing.
• Spearmint Tea: Aids digestion, relieves bloating, and eases stomach cramps.
• Lemon Balm Tea: Reduces gastrointestinal discomfort, alleviates bloating, and promotes relaxation.
• Orange Peel Tea: Stimulates digestion, acts as a prebiotic, and reduces bloating.
• Chamomile Tea: Improves digestion, alleviates indigestion, and soothes gastrointestinal issues.
• Rosehip Tea: Rich in antioxidants, supports digestive health, and may help with constipation.
• Peppermint Tea: Relieves digestive spasms, reduces bloating, and eases gas.
• Cinnamon Tea: Enhances digestion, reduces bloating, and may help with gastrointestinal discomfort.
• Nettle Tea: Supports digestive health, reduces bloating, and may help with urinary tract health.
• Lavender Tea: Calms the digestive system, reduces bloating, and alleviates stress-related digestive issues.

How Long Does It Take To Restore Gut Health?

Restoring gut health naturally with PCOS can for every Cysters, but small dietary and lifestyle changes can start improving gut function in as little as 24 hours. For more significant improvements, it might take several weeks to a few months of being super consistent with these health habits!

Improve your PCOS symptoms by taking care of your gut! 

Managing PCOS symptoms can be frustrating. When there are so many ways Cysters like you are affected by this disorder, it’s difficult to know where to start when seeking relief. Luckily, something like improving your gut health can domino and alleviate many symptoms. Start here, and join The Cysterhood for essential next steps. We’ll show you how to thrive with PCOS. Let’s go, girls!