“Tallene, I’m trying to eat dairy free… but what can I eat?!”
We get this question a lot. Dairy can be hiding under multiple disguises, especially when it comes to processed or pre-prepared foods. Once you get familiar with the different names of dairy derivatives and relatives, you’ll be able to spot them immediately!
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 a food allergy or 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.
The difference between dairy-free & lactose-free
Whilst lactose is one of the proteins that PCOS Cysters may want to avoid, it’s not the only culprit of inflammation.
The difference between lactose-free products and dairy-free products is that lactose-free foods are still made from dairy, but the lactose enzyme has been removed.
Foods labeled ‘dairy-free’, meanwhile, contain no dairy at all. They’re usually made from plant or nut extracts, like coconut, soy, or almond milk. Dairy-free ice cream, for instance, is typically made from oat or nut milk.
If it’s not clear if something contains dairy, check the label and read the ingredients:
There are a few ingredients to scan the label for if you’re trying to eat dairy-free for PCOS.
Here are a few that pop up most often:
Casein and caseinates – (ammonium caseinate, calcium caseinate, hydrolyzed casein, iron caseinate, magnesium caseinate, potassium caseinate, sodium caseinate, zinc caseinate). Casein is what makes milk white and there are high levels of it in cow’s milk.
Ingredients that start with “lac” – Lactalbumin, lactalbumin phosphate, lactate solids, lactitol monohydrate, lactoglobulin, and lactulose. These are all forms of lactose (otherwise known as milk sugar), the dairy protein.
Rennet – Often found in cheese, but used in other food products too, rennet is an animal product that’s found in a cow’s stomach.
Whey protein – Whey is the liquid remaining after milk has been curdled and strained.
Labeling laws require that food labels identify the food source of all major allergens and intolerances to make the food (e.g. the ingredients list may state something along the lines of “whey (milk)” to make the allergen clear). Consumers may also spot advisory allergen labeling (e.g. “may contain milk products” or “produced in a factory that also uses dairy ingredients”) to indicate the potential risk of cross-contamination during the manufacturing process.
What’s the difference between a dairy allergy, dairy sensitivity, and lactose intolerance?
If you’ve ever asked for your food to be dairy-free in a restaurant, you may have been asked if it’s because you’re lactose intolerant or have a milk allergy.
People who are lactose intolerant simply can’t digest dairy and it gives them unpleasant side effects, similar to those experienced by some PCOS Cysters. A dairy or cow’s milk protein allergy, however, is much more dangerous. Contact with dairy can cause a severe allergic reaction. Milk is the third most common food – after peanuts and tree nuts – to cause anaphylaxis, which causes the body to go into shock and can be life-threatening.
As for dairy sensitivity, that’s the category where I and many Cysters fall under. This is when our body treats dairy as an invader and has an inflammatory response, resulting in cystic acne, bloating, moodiness, and so on. What’s more, dairy spikes insulin levels because it contains a hormone called ‘insulin-like growth factor 1’ (IGF-1). We PCOS Cysters are already doing the best we can to keep our insulin hormone stable, so dairy certainly isn’t helpful!
Are Eggs Dairy-Free?
Eggs are completely dairy-free, milk-free, and a great source of protein! You’ll often find eggs as the binding ingredient in gluten and dairy-free foods. If you suspect that your body cannot tolerate eggs, try cutting them out for 30 days and see how you feel.
How to Know if a Food Contains Dairy
Read the ingredient list.
Some surprising foods contain dairy. A while back, I discovered that Pamela’s gluten-free flour contains dairy! I forgot to read the label when I saw “gluten-free flour”…whoops!
But that’s not all, folks! Dairy traces and ingredients can also be found in chewing gum, deli meats, bread, canned fish, chips, and even alcohol!
What can we do? Always read labels and look for the part that says “Contains: Milk.”
Look for dairy derivatives.
There are ingredients that aren’t obviously dairy that are! Look for casein, caseinate, lactalbumin, lactoglobulin, and lactulose, which all come from milk!
Ask when in doubt.
If you’re worried about something containing dairy and the ingredient list is just too unclear, give the company a call! Then you know for sure if you can keep that product in your pantry.
Don’t get overwhelmed by going dairy-free, Cyster. We can help!
If going dairy-free is something you’re planning on doing for your PCOS… then you can find support from The Cysterhood! The app has TONS of recipes that all support a gluten- and diary-free anti-inflammatory diet that’s perfect for healing PCOS and reversing your symptoms.
When we think of our menstrual cycle, we usually think of our period, but that’s just ¼ of the process! Of course, that’s usually the most difficult part of the cycle, but each phase of your menstrual cycle can impact your body in a big way. Since each part is controlled by different hormone fluctuations, you probably feel changes in your mood, appetite, sleeping patterns, and more throughout your cycle.
Understanding what’s happening during each phase of the menstrual cycle can help you be intentional about your lifestyle to support the healthiest symptom-free body. However, we all know with PCOS periods can be anything but regular . . . and a lot of your chronic symptoms are due to hormonal imbalances. This is why it’s so important to work on naturally regulating your period and tracking your cycle, so not only can you get relief from your PCOS hormonal changes, but your menstrual cycle hormone changes too!
One of the best ways you can support a healthy body every day of the month and in every phase of your cycle is by being intentional about what you eat. The food you eat has power and can help with hormone regulation, inflammation reduction, and blood sugar balance! So, today, I’m going to break down what foods you should eat in each phase of your menstrual cycle!
Here’s what you should do:
What To Eat During Each Phase Of the Menstrual Cycle
Phase One: Your Period (Day 1-5)
The first phase of the menstrual cycle is the dreaded period! During this phase, your estrogen, progesterone, and serotonin levels drop triggering the shedding of your uterine lining. These dips in your hormones can cause cramping, bloating, fatigue, mood swings, and cravings. Plus, bleeding (especially heavy bleeding) can cause drop in iron levels, which can further contribute to fatigue, headaches, and chills. Lastly, inflammation increases during your period due to a hormone called prostaglandins, that can be another contributor to period cramping and body aches.
Water: Drinking plenty of water should help with that uncomfortable bloat that comes with your period.
Fruits: Fruits can help curb cravings for sweeter treats since they have natural sugar in them and they can help you stay hydrated! Here are some fruits that are good for PCOS.
Leafy Green Vegetables: Iron-rich foods like spinach, kale, and other leafy greens can help counteract that drop in iron that sometimes happens.
Ginger: A warm cup of ginger tea can reduce inflammation that may be giving you body aches and nausea.
Chicken: SInce it’s high in protein and iron, chicken can help you fight cravings and bring those iron levels back up.
Fish: It’s also high in iron and protein! However, fish is also rich in omega-3, which is mood-boosting and can help ease inflammation. Here are more PCOS benefits of omega-3.
Non-Dairy Yogurt: Probiotic-rich yogurt can help maintain a healthy gut, which is good for reducing bloat, inflammation, and any other period-related digestive problems.
Nuts and Seeds: These are good sources of magnesium, which can help reduce muscle cramps and improve mood.
Dark Chocolate: In moderation, dark chocolate can be a good source of magnesium and can help satisfy cravings! Yeah! Eat your chocolate!
Phase Two: Follicular Phase (Day 6-14)
During the follicular phase of your menstrual cycle, your estrogen starts gradually rising again. Additionally, follicle-stimulating hormone (FSH) is released to stimulate the growth of a new egg. This can cause symptoms like fatigue, bloating, breast tenderness, and mood swings. It’s best at this time to eat foods that support hormone balance as your estrogen rises.
Leafy Greens and Cruciferous Vegetables: Spinach, kale, broccoli, and brussels sprouts are rich in vitamins and minerals that support estrogen metabolism.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that support hormone production!
Fermented Foods: Gut health can have a big impact on hormone balance, including estrogen. So, try fermented foods like kombucha, sauerkraut, kimchi, and non-dairy yogurt.
Water-Dense Vegetables: Cucumbers, celery, and fennel help keep you hydrated and support the detoxification of hormones for better balance.
Phase Three: Ovulation (Day 15-25)
Now onto ovulation! When you ovulate, your estrogen and luteinizing hormones (LH) surge to release an egg for conception! This can increase inflammation. You may have some abdominal pain and bloating at this time, but generally, this is when your body’s energy levels spike and your blood sugar levels are at their lowest. You want to eat foods that support that extra energy and optimize your fertility!
Leafy Greens: Spinach, kale, and arugula are rich in vitamins and minerals that support overall health and hormone balance.
Lean Proteins: Chicken, turkey, and fish like salmon are great sources of protein and healthy fats, which can support your body’s increased energy and reduce inflammation.
Fruits: Berries, citrus fruits, and pomegranates are high in antioxidants, which can help reduce inflammation and support reproductive health.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which can help reduce inflammation and support hormone production.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism.
Healthy Fats: Avocados and olive oil provide essential fatty acids that support hormone production!
Fermented Foods: As mentioned, foods like kombucha and non-dairy yogurt are good for the gut, which is good for reducing bloat and regulating hormones.
The final phase of the menstrual cycle is the luteal phase. Here, your body has an increase in progesterone to prepare the uterine lining for a potential pregnancy. Your estrogen will either stay the same or decrease slightly here. Often inflammation and blood sugar levels increase here too. During this phase, you have those dreaded PMS symptoms like bloating, cravings, mood swings, and fatigue.
Dark Chocolate: A delicious way to boost magnesium levels, which can help reduce cramps and improve mood.
Leafy Greens: Spinach, kale, and Swiss chard are great sources of magnesium too.
Gluten-free Whole Grains: Quinoa and oats provide sustained energy and help stabilize blood sugar levels. Here’s more on why oats are good for PCOS.
Legumes: Chickpeas, lentils, and beans are rich in fiber and protein, aiding in digestion and maintaining stable energy levels.
Healthy Fats: Avocados are packed with healthy fats that support hormone production.
Bananas: Help reduce bloating and improve mood due to the vitamin B6 inside!
Cucumbers: Help keep you hydrated and reduce bloating by keeping you hydrated.
Eating the right foods at the right time can help you relieve symptoms!
Many Cysters feel like living in their bodies is a little bit of a rollercoaster. Tracking all these phases and symptoms of our menstrual cycle can be overwhelming! However, when you put PCOS on top of that, it’s a whole other ballgame of symptoms and chaos. Luckily, with the right foods and lifestyle changes, you can reverse your chronic PCOS symptoms and thrive through every phase of your menstrual cycle!
You can find all the best PCOS recipes that support your healing on The Cysterhood app. There, you’ll find meal plans, workout guides, resources, and a whole community of Cysters to support your journey. You can live symptom-free with PCOS using totally natural methods. Healing is just around the corner!
Polycystic ovary syndrome (PCOS) involves the endocrine system and affects around 5 million women in the United States. There are many difficult symptoms of PCOS, and many of those have to do with a woman’s reproductive health. However, that’s not the only negative side-effect PCOS can cause. Polycystic ovarian syndrome can lead to abnormal hair growth, hair loss, weight gain, acne, mood swings, and even sleep problems.
Though there are several sleep complications associated with PCOS, sleep apnea is one of the primary ones I see linked to polycystic ovarian syndrome. In fact, women with PCOS are 5-10 times more likely to develop sleep apnea over a healthy person. Sleep apnea is potentially life threatening, so this disorder is one to be taken seriously, especially since it often goes undiagnosed.
To help you understand this long-term complication of PCOS, I’m dedicating this whole post to sleep apnea. I’ll walk you through what it is, how it’s linked to PCOS, and how you can treat sleep apnea if you develop it. Here’s what you need to know about PCOS and sleep apnea:
How Are PCOS and Sleep Apnea Related?
For a while, PCOS and sleep apnea were not recognized as related conditions. But, in recent years, as research has improved and the number of women with PCOS has increased, researchers have started to identify a correlation between sleeping problems and struggles with polycystic ovarian syndrome. Before we get too deep in the connection, though, let’s go over what sleep apnea is:
What is Sleep Apnea?
Sleep apnea is a condition where your breathing stops and restarts repeatedly while you sleep. It can prevent your body from getting adequate oxygen throughout the night. This doesn’t just cause loud snoring, it makes it difficult to get a good night’s sleep and increases your risk of heart disease and diabetes.
There are two types of sleep apnea. One type is “obstructive sleep apnea” where the upper airway is blocked while you sleep, reducing or stopping airflow. It could be blocked because of obesity, enlarged tonsils, or hormone changes. The second type is “central sleep apnea” where your brain does not send breathing signals to the lungs. Women with PCOS experience obstructive sleep apnea.
Women in general are often underdiagnosed with sleep apnea, because sleep apnea in women manifests itself differently than men. If you’re falling asleep during the day, struggling with depression, experiencing nightmares and hallucinations, or any of the other symptoms listed below, you could be experiencing sleep apnea. Contact your doctor and investigate other symptoms of sleep apnea:
The connection between PCOS and sleep apnea hasn’t been definitively concluded, but research is showing that insulin resistance and/or hormone imbalance may be the cause. Insulin resistance is a common comorbidity with PCOS, and it can cause erratic blood sugar levels and obesity. The dips in blood sugar may be waking you up in the middle of the night and making it hard to go back to sleep. And, excess tissue from obesity could be blocking your airways. Other studies show that PCOS may cause sleep apnea because of imbalanced male and female hormones. The high androgen and low estrogen levels seem to increase the risk of obstructive sleep apnea. Even more, sleep deprivation from sleep apnea can worsen hormone imbalance and insulin resistance. It’s a terrible cycle that makes treating sleep apnea difficult.
How Is Sleep Apnea Treated?
CPAP and Other Airway Pressure Devices
An airway pressure device is one of the primary sleep apnea treatment options for moderate to severe cases. A continuous positive airway pressure (CPAP) machine, a bilevel positive airway pressure (BPAP) machine, or an adaptive servo-ventilation (ASV) machine ensures you receive enough oxygen to get a good night’s sleep and keep your body healthy. However, they are known to be bulky and uncomfortable, making it a potentially difficult treatment to get used to for some people.
Oral Appliances
To prevent blockage, sometimes an oral appliance can be used to keep your throat open. They’re not as effective as CPAP, but they are easier to use and more comfortable. You can get fitted for an oral appliance with your dentist.
Medicine
If you’re struggling with sleep apnea, do not take sleeping pills! These will not help you sleep better at night if your sleeping problems are due to a breathing issue. However, if you see your doctor or a sleep specialist, they may be able to prescribe medications, like acetazolamide, that’ll help manage your breathing.
Surgery
Surgery is only used when other treatment options have failed. Tissue removal, tissue shrinkage, jaw repositioning, nerve stimulation, and implants can all be effective procedures to keep your airways sufficiently open. In severe cases, sometimes a tracheostomy is needed, where a surgeon makes an opening in your neck for breathing. Again, this is only in extreme circumstances where all else has failed and the sleep apnea is putting your health at great risk.
Hypoglossal Nerve Stimulation
This is a newer way of treating sleep apnea and it involves implanting a device in your chest or neck. It has a pulse generator, breathing sensory, and stimulation lead. It basically detects when you’re having breathing problems and sends out a mild electrical impulse to the hypoglossal nerve. This pushes the tongue forward and prevents it from falling back into your airway!
Positional Therapy
A lot of breathing problems with sleep apnea have to do with positioning. There are devices and techniques out there that can encourage you to sleep in a way that reduces sleep apnea episodes. Even if you’re pursuing other healing methods, it is a good idea to think about correcting your posture too!
Reversing Your PCOS
One of the best ways to truly treat sleep apnea is to treat the medical problem causing the disorder. In the case that PCOS is likely the reason for your sleep apnea, healing your polycystic ovary syndrome may help you get back to breathing easy and sleeping well.
If you’re battling severe chronic symptoms and complications, avoid alcohol and caffeine for the most part as well. All in all, the right diet can help balance hormones, encourage weight loss, and regulate your body for better sleep (and better overall health.)
For more help and support as you work toward reversing your PCOS, join The Cysterhood. It’s a community of women like you, learning to reverse PCOS, lose weight and thrive. And, if reversing your PCOS does indeed improve your symptoms of sleep apnea, be sure to let other Cysters know in the comments below!
Research indicates sleep apnea and PCOS may be related.
Sleep apnea is one of the many potential long-term complications of PCOS that could carry big consequences. However, if PCOS is the reason for your sleep apnea, naturally managing and reversing your symptoms could give you relief from the effects of sleep apnea. And, as you get more rest, you’ll see improvements in other areas of PCOS as well! Follow our blog and podcast for more ways to heal your body naturally.
If you have PCOS, you know one of the most challenging parts of this condition for many women is weight gain and fatigue. Up to 80% of women with PCOS have insulin resistance, and is one of the root causes of these two difficult symptoms! Insulin resistance can also contribute to high androgen levels, which can cause acne, hirsutism, irregular periods, hair loss, and more. Needless to say, this one root issue can snowball into a lot of chronic symptoms.
But, what is insulin resistance? Insulin resistance is when your cells aren’t very responsive to glucose. When you eat carbs/sugar, it’s supposed to convert to energy with the help of insulin. However, when you have insulin resistance, the sugar can’t use insulin properly. Now, your sugar molecules are stored as fat and absorbed into your bloodstream. Of course, this increases body weight and raises your blood glucose levels. This not only leaves you with those unpleasant symptoms we talked about, but it also puts you at an increased risk of type 2 diabetes and heart disease.
Luckily, women with PCOS have a lot of ways to reverse insulin resistance with the right food, exercise, and lifestyle changes. But, some Cysters find it difficult to manage their insulin resistance without totally understanding what’s going on in their bodies. Knowing your body’s insulin patterns can really help with the healing process!
You can track your insulin levels using continuous glucose monitoring. It’s primarily used for diabetes care, but does it make sense for women with PCOS? Let’s dive into this today!
Is it a Good Idea to do Continuous Glucose Monitoring for PCOS?
One of the best ways to monitor your insulin levels all the time and in real-time is via continuous glucose monitoring! It can help you not only know what your blood sugar levels are at any moment but also understand the long-term patterns of your insulin levels. This makes sense for women with diabetes, but should you use a continuous glucose monitor for PCOS?
For most women, it’s probably unnecessary to use a monitor to track your glucose levels 24/7 unless you’ve been classified as prediabetic. If you’re already on your path to increasing your insulin sensitivity, your symptoms should be a good enough indication of how high your blood sugar levels may be. Some of these symptoms include feeling lightheaded or tired. However, monitoring doesn’t hurt, either! It can help a Cyster who’s really serious about keeping her glucose levels manageable make the most of her efforts.
What is Continuous Glucose Monitoring?
Continuous glucose monitoring or CGM is a technology that allows you to get real-time glucose readings. Through CGM devices, you can monitor your glucose levels at any time day and night. The data will be super useful for managing your PCOS insulin resistance.
How Does a Continuous Glucose Monitor Work?
A continuous glucose monitor (CGM) works by first getting a sensor inserted under the skin using an applicator with a small needle. The sensor measures your glucose levels in the interstitial fluid every few minutes. The display on the device shows the results in real time and alerts you if it gets too high or too low.
With a CGM, you don’t need to do finger pricks every day, but you will need to re-insert your applicator every 7-14 days depending on the device you choose.
Pros and Cons of Continuous Glucose Monitoring for PCOS
Pros
Real-time insight to better understand your blood sugar issues and patterns
Better management of your glucose levels day-to-day
Detect issues early to get medical help if necessary
Cons
Expensive monitors are not always covered by insurance
Uncomfortable to wear
Pain with devices that require regular finger-pricking
The Dexcom G6 is a popular choice for glucose monitors because it doesn’t require fingerstick calibration, it has a 10-day sensory life, the insertion process is easy, and it’s water-resistant. The downside is that it can be expensive and not compatible with all smartphones. Some also report that the CGM sensor fails before its supposed 10-day lifespan.
You may also like the FreeStyle Libre 2! It has no finger stick calibration, a 14-day sensory life, and plenty of custom alerts. It’s also one of the more discreet and affordable CGM systems. Some users don’t love that the sensor can only be placed on the back of the upper arm and some have issues with accuracy and data gaps.
The Medtronic Guardian Connect is another popular choice that offers real-time monitoring, custom alerts, and easy insertion. Users also like that the monitor integrates with Sugar.IQ app. The cons are that it requires a finger prick calibration every 12 hours, only has a 7-day sensor life, and it’s only compatible with Apple devices. Some also say it can cause skin issues.
This last CGM has a long sensory life of 90 days! Way longer than most, which makes it more convenient. It also has vibrating alerts on the transmitter, has lots of data-sharing options, and is known for being accurate. However, it does require a minor surgical procedure to implant the sensory and you need 2-daily finger pokes for calibration.
Continuous glucose monitoring can help you manage blood glucose levels in extreme instances of insulin resistance.
It’s always a good idea to consider all the options you have for managing insulin resistance. Is continuous glucose monitoring necessary to reverse your symptoms and increase your insulin sensitivity? No. However, it can be a helpful tool in extreme circumstances or if you’re very concerned about your insulin resistance. Talk to your doctor to decide if a CGM is a smart choice for you!
For all the best info on how to naturally get a handle on your glucose levels and all that comes with PCOS, browse the PCOS Weight Loss blog, listen to the A Cyster and Her Mister podcast, and download The Cysterhood app! I’ve got meal plans, workout routines, and more to help you finally find symptom relief!
As many of us Cysters have unfortunately experienced, getting pregnant and staying pregnant can be a heartbreaking struggle. Some women with polycystic ovarian syndrome (PCOS) even experience multiple miscarriages or the inability to get pregnant at all. Studies show that the miscarriage rate of women with PCOS is between 30% – 50%, whereas women without PCOS experience miscarriage only 10% – 15% of the time.
First of all, if this is you, know that I am here for you and we hope the information here helps and gives you the support you need. Second, know that there are SO many ways to naturally improve your fertility and pregnancy success rate without all the invasive procedures and medications. (But remember, there’s no shame in going that route if you’ve tried other avenues and you and your doctor think that would be best.)
If you’ve had a miscarriage or you’re just aware of the risk factors, have finally become pregnant, and are understandably worried about the outcome of your pregnancy as a woman with PCOS, this post will help give you the tools to help you carry your baby safely to term. Today, I am going to walk you through some steps you can take to help you increase your chances of a successful pregnancy.
How To Avoid Miscarriage With PCOS
Before you can start taking steps to have a healthier and more successful pregnancy, you need to understand how PCOS affects pregnancy in the first place. Knowing where your body may need extra support will help you fill those gaps and potentially help you prevent miscarriages.
*Remember, miscarriages don’t always have a cause, and no matter what, don’t blame yourself for your miscarriage. Your condition is not your fault and oftentimes when miscarriages occur, they can’t be 100% explained or attributed to a single cause. So, don’t overthink this or let yourself harbor any guilt if the outcome is negative. You are doing your best!
How Can PCOS Cause Miscarriage
Though polycystic ovary syndrome (PCOS) doesn’t directly cause miscarriage, the way it impacts your body can make a less than favorable place for a fetus to thrive. This is due mostly to hormonal imbalances that can cause high levels of androgens (male sex hormones) and luteinizing hormone (LH). Higher levels of these hormones can prevent your body from achieving the balance it needs to create a healthy mature egg and support the growth of a fetus.
Insulin resistance is another contributing factor that many women with PCOS deal with daily. This is when your body doesn’t process glucose into energy, but instead stores it as fat and it’s absorbed into the bloodstream. This can increase your risk of gestational diabetes and obesity (which makes pregnancy complications more likely) and actually impacts your endometrial lining. Without a thick and healthy uterine lining, implantation can be difficult, increasing the risk of early miscarriages.
The link between PCOS and miscarriage isn’t direct, however, the issues of imbalanced insulin levels and hormone levels that come with PCOS can worsen your reproductive and metabolic health, increasing your risk of miscarriage. But, we can naturally improve hormone balance and insulin sensitivity to relieve your PCOS symptoms and reduce those increased risks of miscarriage!
How To Prevent Miscarriage With PCOS
Try a gluten and dairy-free diet.
An intentional, balanced diet can help boost insulin sensitivity and balance hormones! I recommend trying a gluten- and dairy-free anti-inflammatory diet that’ll support your PCOS body all around by reducing inflammation. Try it for 30 days to see if your symptoms improve. And, yes, I know that cravings during pregnancy can be INTENSE and food aversions can make things difficult too, however, a PCOS diet doesn’t have to be restrictive. I recommend swapping the ingredients of your favorite meals with PCOS-friendly alternatives, that way you get the best of both worlds.
Whether you’re craving ice cream or pizza . . . or you can only stomach oatmeal I have delicious and healthy PCOS-friendly versions of meals, snacks, and desserts on The Cysterhood app!
Find an exercise schedule that works for you.
Doing slow, weighted exercises is also key to reducing insulin levels and balancing hormones! It can even be stress-relieving, and keeping our cortisol levels low is important for healthy pregnancies. Although the workouts we recommend are low intensity, it’s recommended you don’t start any new exercises when you’re pregnant. We recommend talking to your doctor about which exercise movements are right for your pregnancy.
One of the first things you do when you get pregnant is jump on a multivitamin if you’re not already! It helps fill nutrition gaps that may be preventing your body from running optimally. Because having PCOS means that we already have nutrient deficiencies, these gaps may be contributing to our hormonal imbalances and insulin resistance. Talk to your doctor before starting any new vitamins. Check out the MetaMulti from Ovafit. It’s made specifically to fill the nutrient gaps of PCOS and includes some of the essential vitamins for pregnancy like iron and folic acid!
Practice self-care and stress management.
It’s no secret that high stress increases the risk of miscarriage in women. High stress can aggravate hormone imbalance, raise blood pressure, hinder immune function, and worsen insulin resistance. None of that is good for PCOS symptoms or a healthy pregnancy!
Hydration is another key component of any healthy pregnancy. It helps with amniotic fluid production, nutrient transport to the baby, oxygen delivery to the baby, temperature regulation, and hormone balance. Plus, dehydration can cause pregnancy complications, including miscarriage, if it’s severe enough or there are other mitigating factors. So, stay hydrated to help you reduce your risk!
Prioritize your prenatal care.
The most important step is to see a good OBGYN right away. Make sure you’re seeing someone who listens to you, understands your condition, and will help ease any anxiety or worries through specialized care. Your doctor can help monitor your baby’s health and keep you both on the right track.
To reduce the chance of miscarriage, work on healing your PCOS body naturally!
PCOS is connected to a lot of chronic symptoms and can worsen reproductive health. That means getting pregnant and staying pregnant is a struggle for many women with PCOS. However, with the right lifestyle changes, you can heal your PCOS, reduce your symptoms, and increase your chances of having a successful pregnancy.
For more on pregnancy and PCOS, check out these posts and podcast episodes:
As most Cysters’ know, doctors and scientists are still trying to fully understand polycystic ovary syndrome (PCOS). They’re not exactly certain of the cause, but what we do know is there is no full-on cure. We also know that PCOS has something to do with hormonal imbalance, inflammation, and insulin resistance.
These three issues are all related to one another and cause a bunch of difficult PCOS symptoms, including irregular periods, gut issues, excess body hair, acne, infertility, fatigue, mood swings, weight gain, and more. Though there’s no cure for PCOS, you CAN naturally heal your PCOS and reverse your symptoms with the help of certain lifestyle and diet changes!
For PCOS, I recommend trying a gluten- and dairy-free diet. Anti-inflammatory ingredients can give you an edge in fighting this inflammatory condition. I won’t say it’s quick to transition your diet, though, it took me a year to really get used to it and be consistent. But progress, not perfection is what we strive for! Start by swapping out your breakfast for something gluten and dairy free, like a smoothie. Smoothies are a great way to kick cravings and get in some essential nutrients for PCOS.
So, today, I’m sharing a round-up of PCOS-friendly smoothie ingredients that you can mix and match to create delicious beverages. When you use these ingredients and commit to a PCOS diet, you will likely see improved insulin sensitivity, easier weight loss, better-regulated periods, and other examples of symptom relief. Here are some things to add to your PCOS smoothies:
26 PCOS Smoothie Recipes Ingredients
Xylitol
We all like our smoothies to be a little sweet, but I recommend avoiding more added sugar like honey, sweetened almond milk, or excessive amounts of fruit. If you want a touch of sweetness, there are natural sweeteners out there, however, not all of them are all that much better for you! I recommend xylitol because it’s the only sweetener that’s actually good for you, your gums and your gut. There are several studies that show how xylitol actually helps with digestive, immune, and metabolic health. Plus, it won’t raise your blood sugar levels! So, if you need a natural sweetener, go with xylitol.
Fruit
Fruits are another great way to get some sweetness to your smoothie naturally. Many fruits have plenty of vitamins, minerals, and antioxidants. However, remember that though fruits have natural sugar (fructose) and that’s better than what you’d find in a snack cake, it is still sugar. So, it’s good to be mindful of which fruits to use if you’re really deep in the insulin resistance struggle. For example, berries are low on the glycemic index, which mean they won’t raise your blood sugar as much, so they’re a good option. Here’s a blog I wrote on the best fruits for PCOS and your smoothies!
Pumpkin
Here’s a fun ingredient you can add to your smoothie, especially in the fall! Pumpkins are high in fiber, vitamin C, potassium, and antioxidants. Plus, we all love pumpkin flavor in our beverages, don’t we? Anyway, pumpkin puree in your smoothies paired with cinnamon or nutmeg can make for a delicious fall treat. Turn your smoothie into a pumpkin pie. When you download The Cysterhood app, you can find my Pumpkin Pie Protein Smoothie recipe!
Avocado
Allergic to nuts? Avocado is a healthy fat alternative for your smoothie. When you’re looking for veggies to add to your PCOS diet, you want to opt for low-sugar options like avocados rather than starchy vegetables like peas. Avocados are great for your health with omega-3s and plenty of fiber, but they also add a creamy texture to your smoothie without compromising the flavor. If you end up loving avocados as much as I do, head over to our post with some great avocado recipes for PCOS.
Spearmint
I’m sure you’ve heard me say it before, but studies show that spearmint helps PCOS women reduce testosterone levels. In face, three cups of spearmint tea can significantly improve our testosterone levels, which is great for helping improve symptoms like irregular periods and ovarian cysts. I like to add spearmint from our garden into my blueberry smoothie with a squeeze of lemon!
Tea
Certain teas, like spearmint tea, decaf green tea, and dandelion root tea, have PCOS benefits. You can find a full list of teas for PCOS on the blog, but what if tea isn’t your thing? I get that! Not everyone acclimates quickly to the acquired taste. However, if you want the positive health effects of tea without dealing with a flavor you don’t like, add your tea to a smoothie as one of the base liquids!
Rosewater
Rosewater is another great liquid to add to your smoothies for good consistency and added health benefits. Rosewater contains antioxidants and vitamins A, C, D, E, and B3. It’s been shown to help with digestive health, immune health, and even mood swings. You’ll also love the subtle floral flavor that adds dimension to your delicious smoothies! I have a Raspberry Rose Smoothie recipe in The Cysterhood app you can try!
Almond Milk
The downside of using rosewater or tea for your smoothie’s liquid is that they won’t add any creaminess or smoothness to your drink. Milk is usually what people prefer for a richer smoothie, however, I suggest that women with PCOS try going dairy-free to see if it helps improve symptoms. So, unsweetened almond milk (as well as almond butter) is a great dairy alternative that still adds lots of texture and flavor.
Cashew Milk
If you really like nutty flavor, cashew milk adds a lot of butteriness to smoothies (and your morning coffee or cereal!) It also contains inositol, which is a really beneficial nutrient for women with PCOS. You can learn more about it, and other foods that are high in inositol, HERE.
Coconut
Coconut is great overall. Shaved coconut, coconut yogurt, coconut water, and coconut cream are all tasty in smoothies and give you a dairy fix with no dairy! It’s sweet, healthy, and adds a tropical flavor that pairs well with lots of fruits.
Natural Peanut Butter
Peanut butter is a nostalgic and tasty flavor you don’t have to give up with a PCOS diet. That is, as long as you’re using peanut butter without added sugar. The bottle should contain one ingredient- peanuts. You can combine peanut butter with flavors like apple, banana, strawberries, peaches, and chocolate (of course) for a delicious PCOS-friendly smoothie. If you want to try my High Protein Peanut Butter Smoothie recipe, download The Cysterhood app!
Lemon and Lime Juice
Lemon and lime juice adds some of the liquid content you need to get your desired smoothie consistency with an included tropical tang. Even if you’re using another liquid, a little bit of lemon or lime juice in the mix can bring some welcome freshness.
Vanilla
Vanilla extract adds depth and sweetness to a smoothie without adding extra sugar or other unhealthy ingredients. Just a little will go a long way to bring more creamy, sweet goodness to a chocolate, peanut butter, or cream-based smoothie. Yum!
Mint
Mint, and plenty of other herbs, have several health benefits for women with PCOS. Mint has vitamin A, fiber, iron, manganese, and folate. Studies have shown mint can help with digestive issues, too. A little mint in a green smoothie makes it the perfect morning pick-me-up. You can find my Green Goddess Smoothie recipe on the app!
Cinnamon, Cloves, and Nutmeg
If you’re not looking for freshness, but instead looking for spices to compliment flavors like pumpkin, apple, or blueberry, add cinnamon, cloves, and/or nutmeg. Cinnamon has even been shown to help with period regulation and ovulation.
Cacao Powder
Yes, you can have a chocolate smoothie. In fact, one of my favorite smoothies to make is a Ferrero Rocher inspired. It’s absolutely delicious! (Of course, it’s on the app.) The problem with chocolate is the added sugar and dairy, not the cacao itself. So, using xylitol and dairy alternatives makes that added cacao taste like chocolate, plus it’s completely PCOS-friendly!
Cacao Nibs
We all love chocolate, and a sprinkle of cacao nibs in your smoothie can make it feel like a dessert! Remember, the problem with chocolate is the sugar, not the chocolate itself, so there’s no shame in making your smoothie into a real chocolaty treat with cacao nibs!
Collagen Powder
Alright, now we’re getting into supplements territory. These things won’t add any extra flavor to your smoothies, but they’ll pack it full of beneficial nutrients. Collagen, for example, is one of the most abundant proteins in our body, and consuming it through foods and supplements can help improve skin health, cardiovascular health, chronic pain, and weight loss. It’s a type of protein powder, so it naturally makes you feel full to reduce cravings.
Protein Powder
This is a must. There are lots of different types of protein powder, and choosing one can be really overwhelming, however, I list out my favorite protein powder brands and give you an easy guide in this episode of A Cyster and Her Mister. Protein is so important because it’s the key thing that helps us manage those pesky insulin levels. So, grab a quality protein powder, and don’t let any smoothie go protein-powder free.
Maca is actually a type of vegetable in the broccoli and cauliflower family. Maca powder is often used in things because it doesn’t add any significant flavor, but it does have positive hormone-balancing effects and is anti-inflammatory.
Chia Seeds
Chia seeds will add a pleasing texture to your smoothies and also promote a healthy body! They’re full of nutrients and antioxidants and can help with fertility and detoxifying excess hormones. They have more antioxidants than blueberries, more iron than spinach and more calcium than milk! Add 2 tablespoons to your smoothie every day and reap the benefits.
Hazelnuts
Hazelnuts are delicious nuts that are rich in vitamins and minerals and can help with quite a few PCOS symptoms. Research finds the nutrients in hazelnuts can aid digestion, heart health, blood sugar regulation, inflammation, immunity, and fertility. Try combining them with your chocolate-based smoothies for Nutella vibes!
Fennel
I love adding fennel to smoothies! Not only does it have a sweet, licorice-like taste that pairs well with lots of fruits and vegetables, but it’s also super good for you! It helps with healthy digestion, it’s anti-inflammatory, it’s full of antioxidants and it’s rich in fiber! Oh, and it has high water content to ensure your smoothie is super hydrating.
Tofu
Protein powders, nuts, seeds, and, yes, tofu are all great ways to add protein to your smoothies. It doesn’t add an umami flavor when added but instead adds a creamy texture similar to avocado. Since it’s plant-based and nutrient-dense, it’s a great way to get your ideal smoothie consistency.
Flaxseeds
If you like a more grainy texture to your smoothie, flaxseeds are a good contrast to tofu or avocado. Flaxseeds add omega-3 fatty acids and protein to your smoothie for PCOS! That means it’s a treat perfect for guilt-free PCOS snacking.
Spinach or Kale
Spinach and kale are classic additions to smoothies! They don’t add flavor, but when steamed and blended, give you an extra boost of nutrients and color. There’s really no fruit smoothie that wouldn’t benefit from some steamed leafy greens.
There are plenty of ways to make delicious PCOS smoothie recipes using these ingredients!
I hope this ingredient list gave you some great ideas for your own smoothies! Your diet has so much power over your body, and it’s one of the best ways to naturally heal your PCOS and reduce your symptoms. If you’re feeling overwhelmed by all the change, I get it! Download The Cysterhood app for all of my step-by-step smoothie recipes AND my catalog of other meals and treats to keep you healthy and happy as you adjust to your new superpower: a PCOS-friendly diet!
Polycystic ovary syndrome (PCOS) is usually marked by three common root issues: hormonal imbalances, insulin resistance, and inflammation. Most people know all about the hormonal side of things, but the other two issues can be just as problematic. Insulin resistance, for example, is one of the main reasons why Cysters struggle to lose weight, constantly feel fatigued, develop skin tags, and are at an increased risk of type 2 diabetes and heart disease.
Insulin resistance is when your cells don’t respond properly to glucose. Instead of converting the sugar into energy like it’s supposed to, it’s absorbed into the bloodstream and stored in the body as fat. (Hello weight gain and high blood sugar levels!) Because of this issue, women with PCOS sometimes go hyperglycemic if the insulin resistance is not well-managed. This is when blood glucose is too high and can cause those long-term complications like diabetes.
But . . . what about hypoglycemia? Can women with PCOS experience low blood sugar as a result of their condition? That’s what we’re going to explore today!
What’s the Relationship Between PCOS and Hypoglycemia?
Women with PCOS actually CAN experience hypoglycemia. The specific type of hypoglycemia that Cysters should watch out for is reactive hypoglycemia. This is when your body produces an excessive amount of insulin while eating. This can sometimes happen when you eat meals with lots of carbs or you have insulin resistance or both!
Basically, all that excess insulin in your body post-meal causes your glucose levels to tank right after a meal. This may make you feel shaky, sweaty, dizzy, irritable, fatigued, and even hungry despite the heavy meal. It’s not normal to have these big fluctuations in fasting insulin levels, but it can happen if you have PCOS due to insulin resistance and hormonal imbalances that prevent insulin sensitivity and insulin stability.
Does PCOS Cause Hypoglycemia?
Usually, no. A Cyster is way more likely to experience hyperglycemia than hypoglycemia. However, the circumstances that can make your insulin levels way too high can actually make your insulin levels fall way too low too. The problem is with the body’s overproduction of insulin and your cell’s lack of response to insulin. It’s a bad combination that can have your blood sugar levels spiking and dropping all the time!
Not only can these peaks and valleys further increase your risk of long-term complications like heart disease and type 2 diabetes, but they can also cause a lot of unpleasant symptoms. Fatigue, headaches, brain fog, memory issues, and mood swings are all super common with women experiencing hypoglycemia or hyperglycemia.
How To Manage Hypoglycemia When You Have PCOS
Eat 3-4 balanced meals a day.
A good way to keep your blood sugar stabilized is to eat regular meals! I recommend 3-4 meals a day. Essentially, breakfast, lunch, and dinner with a snack in there somewhere. This will keep your blood sugar from dipping too low between eating times. Don’t skip meals!
If you’ve wondered about intermittent fasting, know that it still can work for someone with PCOS! I recommend fasting for no longer than 12 hours (most of that you’d be sleeping). For more on this, check out the episode of A Cyster and Her Mister about intermittent fasting and PCOS.
Opt for meals that are high in protein and healthy fats.
Protein and healthy fats are digested more slowly in the body. That means that carbs are absorbed slower too, which leads to a gradual release of glucose into the bloodstream. This can help prevent those spikes and dips! Because of the slower digestion, protein and healthy fats usually make you feel fuller longer, help you maintain energy levels, and actually help improve insulin sensitivity!
Be cautious of sugary foods and drinks.
I definitely am not here to say don’t eat any carbs. That’s just not sustainable! However, it’s a good idea to discover you carb tolerance and reduce your sugar intake.
If you want to learn how to discover your carb tolerance, or get ideas on how to get your sweet fix without compromising your health goals or you need more protein-rich meal ideas, download The Cysterhood app for all of my PCOS-friendly recipes and meal plans!
Stay hydrated.
Dehydration can worsen both hypoglycemia and hyperglycemia. Water is essential for diluting blood sugar in your bloodstream, supporting proper kidney function, balancing hormones, and increasing insulin sensitivity. Keep drinking water to keep your body in a healthy state.
Do slow, weighted workouts every day.
Exercise has been shown to help boost insulin sensitivity. Since insulin resistance is a main cause of hyperglycemia or hypoglycemia, regularly exercising is super important to prevent problems! However, you don’t want to do anything that increases your cortisol (stress levels), so slow-weighted or meditative workouts are best. You can find all the best PCOS-friendly workout routines on The Cysterhood app!
Consider taking Ovasitol, omega-3, and vitamin D3.
Supplements can be a big help to support your body in proper blood sugar regulation! Studies show that Ovasitol, omega-3, and vitamin D3 can all improve insulin sensitivity. You can get all of those from Ovafit!
PCOS can lead to spikes and drops in blood sugar, but you can naturally regulate your levels!
Polycystic ovary syndrome (PCOS) can really impact your metabolic health. Insulin resistance is probably a cause of lots of your chronic symptoms! Luckily, you can naturally regulate your blood sugar levels and reverse your symptoms.
Polycystic ovary syndrome (PCOS) is a common hormonal condition that can cause a lot of chronic symptoms. It’s a good idea for Cysters with PCOS to try and understand what’s going on in your body, so that you can identify symptoms and learn how to manage them.
Some common symptoms of PCOS are irregular periods, acne, excess hair growth, darkened skin patches, and weight gain. Cysters also experience gut issues like gas and bloating that can fluctuate during certain parts of the cycle. In fact, many women report feeling bloated and actually gaining 1-5 pounds during ovulation!
Is PCOS to blame for this? That’s what we’re going to discuss today. We’re going to talk about bloating and PCOS. We’ll explain what could be causing it and how you can fix it naturally.
What to Do About PCOS Bloating During Ovulation
Bloating is actually common during ovulation for all women! Women who are ovulating experience bloating for a few reasons. First of all, as hormones like estrogen and luteinizing hormone (LH) spike during ovulation, it can cause water retention, which of course leads to bloating.
Additionally, during ovulation your digestion can slow way down, causing gas and bloating. Finally, the increased blood flow to the pelvic area can cause swelling and that bloated feeling! This is why women ovulating can gain between 1-5 lbs during ovulation. However, if your cycles are normal, the weight should go back down.
But, can PCOS make this process worse? Can bloating be more severe with PCOS? Let’s talk about it!
Does PCOS Cause Bloating?
Hormonal Imbalances
So, I said that the extra weight that comes during ovulation goes away with a normal menstrual cycle. However, we all know that Cysters often don’t have normal menstrual cycles! The hormonal imbalances associated with PCOS can lengthen your cycles or even prevent ovulation. Since the hormones don’t stabilize, sometimes the bloating persists!
Particularly, high androgen levels and low progesterone levels can cause problems. Progesterone helps regulate fluid balance, so if it’s too low, bloating and water retention is normal!
Insulin Resistance
Insulin resistance is common with women with PCOS. In fact, up to 80% of women with PCOS have insulin resistance! It’s where your body can’t correctly process glucose, so instead of turning sugar to energy, it’s absorbed as fat and into the bloodstream. This is one of the main causes of PCOS weight gain, but it also causes you to retain water and bloat!
Chronic Inflammation
Hormonal imbalances and insulin resistance can lead to chronic low-grade inflammation, which is where your immune system attacks your healthy cells instead of toxins and bacteria. This can cause symptoms like fatigue, body pain, digestive issues, skin problems, frequent illness, and bloating!
Gut Health
Inflammation and insulin resistance can throw off the balance of gut bacteria in your body. When your digestive system isn’t working the way it’s supposed to, it can lead to bloating, food intolerances, diarrhea, constipation, and more! Here’s more on gut health and PCOS.
How To Get Rid of PCOS Bloating During Ovulation
Take probiotics and supplements.
Probiotics are great for gut health! They help balance the gut bacteria to prompt healthy digestion and reduce inflammation. Both are great to reduce PCOS bloating! Other supplements can help with bloating too like b vitamins, vitamin D, iron, magnesium, and Ovasitol! You can get all of these from my PCOS-friendly supplements at Ovafit.
Stay hydrated.
It may seem like drinking more water when you’re having water retention issues is a bad idea, but it’s not! When you’re dehydrated, your body will start to take on water to compensate. So, staying hydrated will actually keep everything moving, detox your body, and reduce bloating!
Do regular slow, weighted workouts.
Want to know a great way of getting rid of excess fluid? SWEATING! Working out is not only great for sweating to reduce water retention, but it can also increase circulation, balance hormones, and reduce inflammation! For the most beneficial exercises for PCOS, I recommend slow, weighted workouts! You can find lots of workouts to follow on The Cysterhood app!
Eat a balanced diet and be mindful of certain foods.
What we eat can have a big impact on bloat. For Cysters I recommend trying a gluten- and dairy-free anti-inflammatory diet that’ll help support your body in reducing inflammation and androgen levels. You still get to eat delicious food!
To help specifically with bloating, I recommend incorporating natural diuretics into your diet like cucumbers, nettle tea, lemon tea, ginger tea, and green tea. Upping fiber and protein intake can help as well! Eating PCOS-friendly foods and avoiding eating too much sugar and salt can also be helpful. And, again, a balanced diet isn’t made to be restrictive, just intentional! With my plan, which you can find on The Cysterhood app, you can still eat everything from pizza and brownies to pancakes and tacos!
Practice stress management.
Stress can worsen a lot of PCOS symptoms, including bloating. It can worsen hormone balance by increasing cortisol levels, disrupting communication between your gut and brain, diverting blood flow away from your digestive system, and worsening inflammation. Try stress management techniques like yoga, meditation, getting out in nature, doing things you love, and just taking good care of yourself. You deserve it!
You can naturally reduce bloating during ovulation!
Can PCOS cause bloating during ovulation and other parts of the menstrual cycle? YES! However, there are ways to naturally reduce bloating and ease your symptoms. You can find out more about that on the PCOS Weight Loss blog and the A Cyster and Her Mister podcast! I’m here to help you live symptom-free with PCOS!
Metformin is a common medication used in the treatment of type 2 diabetes and polycystic ovarian syndrome (PCOS). These are the primary uses of metformin because it increases your insulin sensitivity, and insulin resistance is a common problem for Cysters and those with this type of diabetes. Up to 80% of women with PCOS have insulin resistance, which can develop into type 2 diabetes and other long-term complications if left untreated.
So, if you’re a Cyster, is metformin the right medication for you? I plan to answer that question in this post today! I’ll break down exactly what metformin does, and I’ll give you my opinion on metformin for PCOS. Here’s what you need to know:
What Does Metformin Do For PCOS?
How Does Metformin Work?
Metformin works by triggering an enzyme called AMPK, which prevents gluconeogenesis. (The production of new glucose.) This helps your cells respond to insulin, prevents your liver from producing too much glucose, and reduces the amount of sugar absorbed by the intestines. When your body is better able to handle and break down glucose with the help of metformin, your blood sugar levels can lower, and your insulin sensitivity increases.
These extra male sex hormones (androgens) could be the catalyst for several PCOS symptoms including, excess body hair, acne, irregular periods, hair loss, mood swings, infertility, and weight gain. Needless to say, treating insulin resistance can make PCOS much more manageable and help you get to your target body mass index (BMI)!
Studies have shown metformin can indirectly balance your testosterone levels by lowering your body’s production and absorption of sugar. Which can relieve symptoms of PCOS and potentially help you lose weight.
What’s The Catch?
So, what’s the catch, right? Well, metformin does not “cure” PCOS or insulin resistance. While on metformin you’ll see results, but when you get off the medication, your insulin resistance problems will likely return unless you’re making other meaningful lifestyle changes. Plus, the side effects of metformin can make you feel as though you’re trading one set of symptoms for another.
People on metformin report upset stomach, nausea, abdominal discomfort, diarrhea, light-headedness on metformin, and worsening of other PCOS symptoms that don’t have to do with insulin resistance and testosterone levels. GI issues are one of those symptoms that sometimes worsen on metformin. If all that wasn’t enough, studies have shown that a natural supplement called inositol is over 35% more effective than metformin.
Pros And Cons Of Metformin For PCOS
Pros
Helps cells respond to insulin
Reduces sugar levels produced and absorbed
Balances testosterone levels for symptom relief
Cons
Does not cure insulin resistance
Depletes the body of nutrients like B12
Endocrine disruptor
Alters your gut microbiome
Side effects include upset stomach, nausea, metallic taste in the mouth, abdominal discomfort, diarrhea, light-headedness, and lactic acidosis
5x more reactive side effects over Ovasitol
Should You Take Metformin For PCOS?
Get tested for insulin resistance.
Before you start treating your PCOS, you need to know what type of PCOS you have. First, you can take my quiz to get an idea of your PCOS type. After that, of course, you’ll need to see a doctor who can do insulin resistance testing.
Your doctor will probably start by doing an A1C Test, which tests your fasting blood sugar levels over 3 months. This test is helpful, but it only shows a body with extreme insulin resistance. (Think borderline diabetic or pre-diabetic.) If this test doesn’t show signs of insulin resistance, it doesn’t mean it’s not there! Make sure your doctor also does an insulin glucose tolerance test to catch your insulin resistance before it progresses to diabetes.
Consult with your doctor.
Once you’re certain you have insulin-resistant PCOS, talk to your doctor about symptom management and treatment options. Metformin is not the only way! Using inositol supplements in conjunction with lifestyle, diet, and exercise changes can be even more effective with none of the side effects.
Note: Taking inositol and metformin can be problematic, so definitely consult your doctor before you decide to take any amount of inositol when on metformin.
Review the side effects.
Metformin has several side effects I’ve discussed already. It’s been shown to disrupt your endocrine system and gut microbiome. This means metformin may throw off the balance of hormones in your body and bacteria in your gut, causing irritating side effects like stomach, nausea, vomiting, bloating, gas, diarrhea, constipation, heartburn, weight loss, headache, and loss of appetite.
Additionally, metformin depletes some of your body’s much-needed nutrients, like vitamin B12. A deficiency in vitamin B12 can cause extreme fatigue, muscle weakness, sore tongue, mouth ulcers, and vision problems. There’s also a risk of going hypoglycemic or getting lactic acidosis. Just make sure you have a good understanding of the risks before choosing to go on metformin.
Remember, metformin is not a long-term solution.
Metformin can work great for increasing insulin sensitivity while you’re taking it. However, it doesn’t fix the core problem. When you’re off metformin, your insulin resistance problems will probably continue if you don’t also change aspects of your lifestyle. Make a plan to improve your diet, exercise, and mindset before getting off if you do plan on taking metformin and be sure to consult your doctor.
You can do this by downloading The Cysterhood app to get PCOS-friendly recipes and workouts. Plus, you’ll be a part of a community of Cysters just like you on a journey to reverse their PCOS and reclaim their life. Join us!
Have an exit plan.
When possible, you should have an exit plan for your PCOS meds. Living with the side effects of prescriptions like metformin or ozempic forever shouldn’t be your plan! As I said, work on improving your insulin resistance using natural methods, so you can get off the medication and live free of the symptoms of insulin resistance and metformin. This win-win is totally possible with the right plan.
Consider Ovasitol.
I don’t think metformin is the best medication for PCOS. There are circumstances when it’s necessary, but research shows Ovasitol is a more effective treatment option with little to no side effects. It can help with more than just symptoms of insulin resistance as well! This is why Ovasitol is my favorite supplement for PCOS.
Ovasitol is a supplement that helps your body restore its needed ratios of Myo-inositol & d-chiro inositol. That means it supports your cell’s insulin sensitivity, and, it’s a natural supplement.
To successfully use Ovasitol, talk to your doctor about a 40:1 ratio supplement that’s 4,000 mg like Ovafit. You’ll take 2,000 mg in the morning and evening. This is important because a lot of inositol supplements out there are Myo-inositol & d-chiro inositol and only 500 mg. You can learn more about the best supplement options and the pros of Ovasitol over metformin in this episode of A Cyster and Her Mister.
Metformin does not “cure”PCOS and it may come with a variety of irritating symptoms.
One of the most commonly known symptoms of PCOS is infertility. This is probably because it’s one of the most difficult side effects for Cysters to work through. Polycystic ovary syndrome (PCOS) alters our hormone balance, and proper hormone balance is essential for conception and healthy pregnancy. However, PCOS hormone balance isn’t the only pregnancy challenge we may face!
Age is another factor that can work against us when trying to conceive. And, the age of peak fertility may surprise you, since trends show women are waiting longer and longer each year to conceive. If you were planning to try for a baby later in life or are currently trying to conceive, do you need to be concerned about your age?
Today, I’m dedicating this post to the optimal age of getting pregnant with PCOS. We’ll explore risk factors for waiting too long to conceive, and we’ll discuss how you can boost your fertility despite PCOS challenges. Here’s how age affects fertility:
Is There A “Best Age” To Get Pregnant With PCOS?
Studies show that if you’re a woman with PCOS, you’re most likely to get pregnant before 35. However, you’re most fertile before 30. If you’re past 30, know that your chances are still good until about 32, when there’s a slight decline in fertility. After 37 there is a much sharper decline, so if you’re planning to have kids, definitely try to get your pregnancy journey in before 37, if possible.
Though the ideal age for getting pregnant scientifically might be before 32, I understand that there are a lot of other factors that contribute to your readiness to have a baby. If you find yourself past the recommended age, don’t give up on your fertility journey! See a fertility specialist and follow the tips below to increase your chances of having a baby.
Effect Of Age On Fertility
As we age, our bodies age too—including our ovaries and eggs. First of all, you have a fixed number of eggs when you’re born, and they decrease as you age. Plus, the eggs that remain later in life have a much greater chance of containing abnormal chromosomes. Your pregnancy all-around has a greater risk of complications if you’re over 35, including preeclampsia, gestational diabetes, high blood pressure, twins, premature birth, painful labor, and more.
Older women are also more likely to develop fibroids, endometriosis, and tubal disease, which can negatively affect fertility on top of the struggles you’re already facing with PCOS. However, we all know about those miracle babies who are born despite the odds! If you want to get pregnant and are past the ideal fertility age or you’ve been trying to conceive for more than a year, see a specialist to get a fertility evaluation and discuss fertility treatments. There are options!
You can also work with a naturopathic doctor who can dive deep into your lab work and see if hormonal issues are contributing to your ability to get pregnant. This is important because having PCOS means you may have insulin resistance, which negatively impacts our fertility. Once it is addressed, managed and reversed, this could help improve your fertility.
As I’ve said, there is hope for any woman with PCOS to get pregnant—no matter her age or symptoms! Below, I have some methods to increase your chance of getting pregnant with PCOS. Not only should the listed lifestyle changes increase your chances of conceiving a child naturally, but they will likely improve other PCOS symptoms as well. This will make your body a healthier place for you and your future baby. Here’s what you can do:
Weight loss
First off—if you’re having trouble getting pregnant with PCOS, it’s not your fault. PCOS happens because of a combination of genetic & environmental factors, and a side effect of having PCOS is gaining weight. So many health professionals are insensitive toward this fact and I can’t tell you how many times I’ve heard people say that they were told to “just lose some weight if you wanna get pregnant.” The reality is that having PCOS makes it so difficult to lose weight, so it’s not your fault.
With that being said, there’s always something we can do about it. Women with PCOS who are overweight usually struggle with insulin resistance, the culprit of the weight gain. Insulin resistance is when your body produces extra insulin to keep your blood sugar at safe levels. However, these high insulin levels have also been linked to increased production of all three sex hormones, estrogen, androgen, and progesterone. Insulin resistance also contributes to weight gain in the mid section.
When the balance of all three of these sex hormones increases, there’s a chance you may not ovulate at all or the quality of eggs produced will be diminished. (PCOS has also been found to decrease egg quality.) So, to help you increase fertility and ovulation, manage your insulin resistance. Consider taking an Ovasitolsupplement to help improve egg quality, ovulation and insulin sensitivity.
If weight loss has been difficult for you in the past, trust me, I understand! (Read my story HERE.) But, you’ve come to the right place: Download The Cysterhood App where I can help get you get on track with a PCOS friendly lifestyle, so you can lose weight and feel like your pre-PCOS self again.
Research also suggests that our natural sleep rhythms help our bodies maintain a regular menstrual cycle. When we don’t sleep well, sometimes ovulation isn’t triggered, and you may encounter overall more menstrual irregularity if you haven’t been maintaining a good sleep schedule. Taking steps to improve your sleep hygiene can have a big impact on your fertility and overall PCOS symptoms.
It’s important, though, if you have PCOS to do the right workouts. Many of us don’t want heart-pounding, intense workouts that’ll increase stress hormone production, which is hard to bring back down for PCOS women. Instead, opt for exercises like yoga, slow-weighted workouts, pilates, walking, and light cardio. Learn more about the best exercises for PCOS here.
Try a gluten- and dairy-free anti-inflammatory diet.
If you download our app, you can get regular meal plans with delicious food that helps your fertility journey! There is even fertility boosting foods for PCOS that you can integrate further into your healthy diet.
Consider helpful supplements and vitamins.
Even if we have a healthy diet, getting all of our body’s nutritional needs is tough! Luckily, supplements and vitamins can help fill the gaps where we’re deficient. Some of the best fertility supplements for PCOS include CoQ10, inositol, vitamin D3, and omega-3.
You can hit a lot of the big fertility supplement needs with my Ovafit Metabolism Plus supplement line! Of course, make sure you consult a doctor before starting any new supplements. That way, you can determine what dosage is right for you!
Limit caffeine.
Cortisol is also known as our “stress hormone,” because it’s what is produced when we are stressed. When we’re overwhelmed and stressed out, our cortisol levels go through the roof and instead of being alert and focused, we get anxious and wired. If you continue overproducing cortisol, you’ll experience adrenal fatigue as your body struggles to keep up with the demand for the stress hormone. This is often why people feel tired and on edge.
What does this all have to do with caffeine? Well, caffeine stimulates that same system. It encourages the production of cortisol to keep you alert. But, if you’re already experiencing adrenal fatigue, that caffeine will make you more tired and more anxious! Remember, stress isn’t great for fertility, and neither is an imbalance of hormones from an overproduction of cortisol! Consider reducing your caffeine intake to manage stress levels.
Track your cycle.
Tracking your cycle can be helpful for women with PCOS. If you’re struggling with infertility, there’s a possibility you may not be ovulating at all or not ovulating when you think you are. Purchasing ovulation test strips will help ensure you know exactly when it’s time to try for that baby!
The best age to get pregnant with PCOS is before 30, but don’t give up hope!
I truly wish a happy and healthy pregnancy for all of you Cysters! Even when the odds seem stacked against you, don’t throw in the towel. There are lots of ways you can naturally reverse your PCOS and increase your odds of conceiving.
For more PCOS naturally healing tips, browse our past blog posts and podcast episodes. And, if you need support through your TTC journey, download The Cysterhood App. Together, we can encourage each other and be ready to celebrate when that test finally reads positive.
