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Author: Tallene

How Are PCOS and Sleep Apnea Related?

Posted on by Tallene

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

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

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:

sleep apnea symptoms with women with pcos

Sleep Apnea Symptoms in Women with PCOS

  • Snoring
  • Fatigue
  • Dry Mouth
  • High Blood Pressure
  • Obesity
  • Insomnia
  • Restless Legs
  • Depression
  • Nightmares
  • Palpitations
  • Hallucinations

How Does PCOS Cause 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

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. 

There is no cure for PCOS, but there are ways of naturally reversing your symptoms. Eating an anti-inflammatory, gluten- and dairy-free diet could be very helpful. Plus, there are quite a few PCOS fighting foods that can give you a boost! 

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.) 

In addition to eating a PCOS-friendly diet, slow-weighted exercise, the right vitamins and supplements, and an emphasis on self-care can support your healing journey. As you experience fewer symptoms and your body regulates, you could see an improvement in your sleep apnea! 

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.

Is it a Good Idea to do Continuous Glucose Monitoring for PCOS?

Posted on by Tallene

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!

continuous glucose monitoring for pco

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. 

continuous glucose monitoring for pco

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 
  • Calibration and maintenance can be time-consuming  
  • Tracking can be inconvenient and unnecessary 
best continuous glucose monitoring for pco

Best CGM For PCOS 

Dexcom G6

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. 

FreeStyle Libre 2

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. 

Medtronic Guardian Connect

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. 

Eversense 

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!

How To Avoid Miscarriage With PCOS

Posted on by Tallene

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

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

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! 

How To Avoid Miscarriage With PCOS with proper diet

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.

Walking is another incredible workout option, both for you mind and body! And if you need guidance on slow, weighted workouts, you can find a catalog of workout plans and videos on the app. Here’s more on the dos and don’ts of PCOS workouts. 

slow weighted exercises

Take a good quality multivitamin.

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!  

ways to prevent miscarriage with pcos

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! 

Practice stress management by getting out in nature, regularly meditating, engaging in your hobbies, spending time with those you love, and getting plenty of quality sleep. Keeping our cortisol levels as low as possible is essential! 

Stay hydrated. 

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:

26 PCOS Smoothie Recipe Ingredients

Posted on by Tallene

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:

PCOS Smoothie Recipe Ingredients

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!

Pumpkin PCOS Smoothie Recipe Ingredients

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!

PCOS Smoothie Recipe Ingredients

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. 

PCOS Smoothie Recipe Ingredients List #1

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. 

Ovasitol

Struggling with cravings, irregular periods and weight gain? Ovasitol is my favorite supplement for PCOS. Research shows that it’s actually more helpful than a commonly prescribed PCOS medication, Metformin. It can help reduce insulin resistance, lower testosterone, improve fertility, regulate periods, and better your mood. This one supplement has the potential to improve so many PCOS symptoms, so talk to your doctor and consider adding Ovasitol Powder to your smoothies. 

Maca Powder

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. 

Pcos smoothie recipes ingredients List #2
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!

What’s the Relationship Between PCOS and Hypoglycemia?

Posted on by Tallene

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 and pcos and hypoglycemia

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

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!

how to manage hypoglycemia when you have pcos

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! 

Improve your stress management. 

Speaking of stress, it’s important to not only avoid increasing stress, but take steps to decrease it too. Stress actually worsens insulin resistance! So, practice self-care, get out in nature, start mediating whatever you need to keep those cortisol levels down. 

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.

Find out more about naturally healing PCOS on the PCOS Weight Loss blog and the A Cyster and Her Mister podcast!

What to Do About PCOS Bloating During Ovulation

Posted on by Tallene

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. 

WOman holding her stomach looking like she's in pain

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!

Illustration of woman thinking

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! 

List of ways to get rid of PCOS
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!

What Does Metformin Do For PCOS?

Posted on by Tallene

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?

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. 

How Can Metformin Help A Woman With PCOS?

Metformin has been one of the main drugs prescribed to “treat PCOS,” because when there is a reduction in insulin levels, other hormones fall into balance as well. For example, high testosterone levels often stem from too much insulin in the body as well! (Ozempic is another similar drug you can learn about HERE.) 

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
Pros And Cons Of Metformin For PCOS

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.

Should You Take Metformin For PCOS?
Metformin does not “cure”PCOS and it may come with a variety of irritating symptoms. 

Every medication has a time and a place, but metformin is not a miracle pill. Consider an anti-inflammatory gluten- and dairy-free diet, the right workouts, a good supplement plan and self-care to support your insulin resistance. You can find out more about how to naturally heal your PCOS on the blog and my podcast. Let’s do this together, Cysters! 

What’s The Best Age To Get Pregnant With PCOS?

Posted on by Tallene

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:

The Best Age To Get Pregnant With PCOS

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

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.

Related: Can You Get PCOS After Having Kids?

How to increase chances of fertility with PCOS

How To Increase Chances Of Fertility With PCOS

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 Ovasitol supplement 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.

Reduce stress. 

Stress can also increase insulin resistance, which we’ve already observed, can harm fertility. However, stress can also ramp up your blood pressure, which could possibly increase your risk of miscarriage according to this study. Taking steps to bring your stress levels down through mindful techniques, prioritized self-care, and lifestyle changes can be helpful in increasing your chances of conceiving! 

Prioritize quality sleep. 

Insulin resistance is a term you’ll read a lot today! Getting crappy sleep has been shown to increase your insulin resistance, which, again, throws your sex hormones off balance as your increased insulin encourages the overproduction of certain sex hormones. This can delay or cease ovulation. 

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.

However, this can be difficult since women with PCOS are at greater risk of sleep disruptions like insomnia and sleep apnea. I have a whole post on how to get better sleep with PCOS (and a podcast episode), so definitely check those out. Some ideas include sticking to a sleep schedule, getting outside, and avoiding screens before bed!

Exercise more often. 

Regular exercise hits all the big fertility concerns: It can help balance hormones, improve insulin sensitivity, better sleep, and reduce stress. Plus, it can help you lose weight too! This makes getting active great for your fertility goals!

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. 

The foods we put into our bodies can have a huge impact on our health, for better or for worse! The right diet can help you reduce insulin resistance, lose weight, and support proper hormone balance. I recommend a gluten- and dairy-free anti-inflammatory diet for all my PCOS Cysters to try, and you can read more about that HERE.

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! 

A Cyster & Her Mister Fertility Podcast Episodes
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.

What To Do About PCOS Pain in Lower Abdomen?

Posted on by Tallene

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause a variety of symptoms. Some of the common symptoms of PCOS are things like weight gain, menstrual irregularity, fatigue, hirsutism, hair loss, and acne. However, there are lots of other symptoms of PCOS you don’t often hear about! Hormonal imbalances can impact pretty much every system in the body, from our metabolism to our brain. (Here are some of those unusual symptoms of PCOS.) So, many chronic symptoms can be due to PCOS.

The symptoms we’re going to talk about today are abdominal pain! PCOS can cause lots of aches and pains, but pain in the lower abdomen can be sourced to specific root issues caused by PCOS. So, today, we’re going to discuss why women with PCOS have lower abdominal pain and what you Cysters can do about it! 

Woman holding her lower abdomen in pain

What To Do About PCOS Pain in Lower Abdomen?

So, we all know about menstrual cramps, but what about when the lower abdominal pain stretches beyond the period window? What could that be about? That’s what we’re going to look into. There are actually a few reasons you could be experiencing PCOS pelvic pain or lower abdominal pain! 

Woman looking confident

Does PCOS Cause Pain in Lower Abdomen?

Polycystic ovarian syndrome (PCOS) can be a cause of lower abdominal pain. It could also be related to a similar condition. Here are some common reasons for pain in the lower abdomen with PCOS:

Ovarian Cysts 

One of the most common reasons for lower abdominal pain is ovarian cysts. Cysts are fluid-filled sacs that form on the ovaries. Often they disappear on their own without treatment and you may never know they were there to begin with. However, in some cases, they grow larger and rupture, causing abdominal pain, bloating, nausea, and pain during sex and bowel movements. 

Ovarian cysts can happen due to problems with the menstrual cycle that we Cysters often face! High levels of androgens (male sex hormones) and other sex hormone imbalances can prevent our bodies from properly ovulating. When this happens, eggs aren’t released and the follicles stay in the ovaries and potentially grow into cysts. So, if you have irregular periods (more than 35 days apart) cysts could be the cause of your pain!

GI Issues

Another reason you may feel lower abdominal pain is gut issues! GI problems are super common with women with PCOS because of inflammation and insulin resistance. Insulin resistance is when your body doesn’t correctly process glucose. Instead of converting the sugar to energy, it stores it as fat and the excess is absorbed into your bloodstream. When this happens, it worsens hormonal balance and inflammation as your body tries to produce enough insulin to get your levels back down. All of this causes a mess for your gut! 

When your gut bacteria are imbalanced because of insulin resistance and inflammation, it can cause headaches, joint pain, weight gain, fatigue, food sensitivities, digestive issues, and even lower abdominal pain. If you have these other symptoms of GI issues, your poor gut health may be to blame for your lower abdominal pain! Here’s more on gut issues and PCOS.

Endometriosis 

Endometriosis and PCOS aren’t the same, and one doesn’t cause the other. However, sometimes the symptoms can be confused, so it’s a good idea to understand the difference to ensure you have the right diagnosis! Here’s my full post on endometriosis vs. PCOS, but essentially endometriosis is more of a physical condition whereas PCOS is hormonal. 

Women with endometriosis experience a lot of pelvic pain because endometrial tissue grows outside the uterus and binds organs and pelvis tissue together. Of course, this creates lots of inflammation and pain! It can also cause ovarian cycles, chronic lower back pain, painful periods, heavy periods, pain during sex, pain during bowel movements and urination, infertility, fatigue, and nausea. If your lower abdominal pain is severe, it may be a good idea to reassess your PCOS diagnosis and ensure that you don’t actually have endometriosis! 

List of potential treatments for PCOS lower abdomen pain

Treatments for PCOS Pain in Lower Abdomen

Stay hydrated. 

Of course, we all know that staying hydrated is important for overall health! However, it’s specifically helpful for abdominal pain, because hydration can help improve gut health. It helps maintain proper digestion, increase nutrient absorption, and balance the bacteria to prevent inflammation. Staying hydrated can also help potentially with ovarian cysts by helping keep your hormones balanced and immune health optimized! 

Try heat therapy or warm baths. 

Heat can help relax your muscles to ease abdominal pain from any source. So, try drawing a warm bath for yourself or using a heating pad. If you’re taking a bath, I also recommend adding a few drops of essential oils that are known for easing pain, like clary sage, lavender, or sandalwood. Here’s more on how to use essential oils with PCOS. 

Eat a balanced diet. 

The right foods can make all the difference when it comes to insulin resistance and inflammation—two of the primary causes of PCOS abdominal pain! Your diet doesn’t need to be restrictive, just intentional. I recommend a gluten- and dairy-free anti-inflammatory diet that centers on nutrient-dense and DELICIOUS foods! You can find meal plans full of tasty meal options that’ll support your healing goals on The Cysterhood app. 

Do slow-weighted exercises 3-4x a week. 

Exercise is also great for reducing insulin resistance and inflammation that could be contributing to your pelvic pain. However, focus on meditative exercises like slow-weighted workouts that won’t elevate your adrenaline and cortisol levels that could potentially worsen insulin resistance. Here’s more on the dos and don’ts of PCOS exercise, but you can find plenty of workout plans on the app!

Exercise can not only help your overall wellness, it can have direct pain relieving benefits by releasing endorphins and enkephalins that naturally block pain signals and alleviate anxiety and depression. Pretty amazing what a little physical activity can do!

Practice good stress management techniques. 

Stress can be a big contributor to high insulin resistance. So, reducing your stress levels is critical to relieving pain that comes from PCOS! You can do this by practicing self-care, mediating, getting out in nature, and just making overall positive lifestyle changes that make you happier and more relaxed!

Try castor oil packs. 

If ovarian cysts are your problem, many Cyster feel relief with castor oil packs! They’re thought to reduce inflammation, promote good circulation, soften the cysts, and boost your overall immune response. Here’s how you make a castor oil pack for ovarian cysts. 

Take the right supplements. 

Cysters who want to heal their PCOS need to give their body the right support to keep insulin resistance low, inflammation managed, and hormone balance regulated. One way to do this is by taking intentional supplements! First of all, a quality probiotic can help with the gut health side of things, keeping inflammation and GI issues at bay. 

Additionally, I recommend a good multivitamin, curcumin, omega-3, and Ovasitol. A multivitamin will give you whole-body support while curcumin and omega-3 can help a ton with inflammation. Lastly, Ovasitol can help with all three major issues with PCOS: inflammation, hormone balance, and insulin resistance. You can find all these on Ovafit, the supplement line made specifically for women with PCOS.

PCOS can contribute to pain in the lower abdomen, but there are things that can help! 

PCOS can come with a lot of unpleasant symptoms to say the least. However, these chronic symptoms don’t have to be your every day. With the right healing strategy, you can live totally symptom-free with PCOS. You can find all the best ways to reverse your symptoms and heal on the PCOS Weight Loss blog and on the A Cyster and Her Mister podcast! We can’t wait for you to join us! 

5 reasons to take Curcumin for PCOS

Posted on by Tallene
5 reasons to take Curcumin for PCOS

More than just a curry ingredient, turmeric has numerous health-boosting benefits for PCOS women and should be a consistent part of our routine. There are comprehensively researched theories speculating that turmeric could ease PCOS symptoms.

Curcumin is the bright yellow pigment found in turmeric, known for its natural anti-inflammatory properties. (Curcumin is the active ingredient in tumeric.) 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 chronic inflammation found in PCOS women. 

The medicinal properties of foods and spices have been spoken about for centuries, but the benefits of tumeric for PCOS has only been explored in the past couple of decades. 

There’s compelling evidence to suggest that taking curcumin supplements could be highly beneficial for PCOS Cysters. 

Let’s take a look at the health benefits of turmeric, shall we? 

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. 

5 reasons to take Curcumin for PCOS

1. Turmeric and curcumin could help to reduce inflammation

Long-term, low-grade inflammation is thought to be the root cause of the most uncomfortable PCOS symptoms, such as headaches, bloating, cramping, weight gain, fatigue, food intolerances, and inflammation. Inflammation also leads to more insulin resistance, excess androgens (high testosterone levels), and harsher PCOS symptoms. The curcumin in turmeric has powerful anti-inflammatory and antioxidant properties, which are theorized to rival ibuprofen and aspirin!

Ginger Turmeric Juice Shot Benefits

You may have seen the ginger turmeric juice shot trend and it turns out it does have some benefits for women with polycystic ovary syndrome (PCOS). They include reduced fatigue after exercise, reduced aches and pains, and an increase in the amount of antioxidants you include in your diet.

To make a ginger and turmeric juice shot – you’ll need ginger root, black pepper, lemon juice, and turmeric. There is no single active ingredient here as they all perform unique functions to cleanse the body and kickstart the system.

2. Curcumin could help to improve insulin resistance

A common hallmark of PCOS is insulin resistance. This is when the cells in the muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin, and over time, you become more and more insulin resistant, making it harder to lose weight or burn fat because your blood sugar and insulin levels are through the roof! This can lead to long-term health implications, especially for people with PCOS.

One systematic review found reason to believe that the effect of curcumin may improve insulin sensitivity in women with PCOS. Adding curcumin to your diet and exercise routine could give you the boost you need to improve insulin sensitivity.

3. Curcumin is rich in antioxidants

PCOS symptoms can be explained by chronic inflammation and oxidative stress. To treat PCOS Cysters, we need to modulate the levels of inflammatory markers and antioxidants in the body. Not only is curcumin a powerful anti-inflammatory, but it’s also a potent antioxidant. It is thought to neutralize free radicals due to its chemical structure. Free radicals are highly reactive, unstable atoms that can damage cells, causing illness and aging, and making insulin resistance even worse.

4. Curcumin could help to fight depression 

There’s growing evidence that inflammation is linked to depression, which may explain why many PCOS Cysters are prone to low moods and fatigue. Curcumin may help ease symptoms of depression by easing inflammation in the immune system. Studies show that curcumin administered to animals have found that it could: 

  • Affect serotonin and dopamine – the brain chemicals that control mood and behavior 
  • Alter parts of the brain that respond to stress
  • Protect against damage to energy-producing structures in your cells (mitochondria). 

5. Curcumin may lower the risk of cardiovascular disease

PCOS risk factors, such as being overweight, having higher blood pressure, or having insulin-resistant diabetes, are linked to cardiovascular disease. Studies indicate that the antioxidant and anti-inflammatory properties of curcumin may protect against some of the factors involved in developing heart disease, including improving cholesterol levels.  

How to take curcumin 

As a supplement
Metabolism Plus bottle

Our very own formula provides the most bioavailable turmeric, 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. You can order your Curcumin from our Metabolism Plus bundle here. 

We take pride that our supplements are third party tested and NSF Certified, which guarantees that the amounts of vitamins and minerals contained in each dose are pure and consistent with the label. NSF certification is your key to making sure that the products you use meet strict standards for public health protection.

Simply adding turmeric to your diet may not be enough to receive all the benefits of curcumin. However, you can add it to your diet for an extra kick 

One tablespoon of ground turmeric powder contains approximately:

  • 29 kcal/123 KJ
  • 9g protein
  • 4g carbohydrates
  • 1g fiber
  • 3g fat
  • 196mg potassium
  • 7mg iron

Best Ways To Take Turmeric

Here are a few tasty ways to incorporate turmeric into your diet. 

  • Turmeric lattes
  • Turmeric teas
  • Turmeric added to soups and stews
  • Turmeric sprinkled over oven-roasted root vegetables 
  • Turmeric golden milk 
What’s the recommended curcumin/turmeric dosage? 

The recommended turmeric dosage is between 150-250 mg of curcumin and 1,000 – 1,500mg of turmeric root powder per day. Our supplement provides 300mg of curcumin. 

Are there any side effects of turmeric/curcumin? 

The side effects of turmeric are rare and typically moderate, but keep the following in mind: 

  • Turmeric is a blood thinner that can increase the risk of bruising or bleeding. If you’re on medication or plan to undergo surgery, you should consult your doctor before taking turmeric extract supplements – especially if you take blood thinning medication (anti-coagulation drugs) or diabetes medication.
  • If you are pregnant or breastfeeding, you should avoid taking medicinal quantities of turmeric/curcumin. There’s not enough medical evidence to confirm the safety of curcumin supplementation during pregnancy. However, enjoying small amounts of turmeric spice, such as in a meal or drink, is perfectly safe. 
  • In a small number of individuals using higher dosages, turmeric may cause nausea, stomach pain, dizziness, diarrhea, allergic reactions, or constipation. 
  • Turmeric may inhibit iron absorption. If you have iron deficiency anemia, avoid turmeric in high/medicinal quantities.
What is the best time of day to take curcumin?

The best time to take the supplement varies depending on the individual. Some people take it in the morning along with their other vitamins and supplements, while others prefer to take it at night to target the inflammation that may have flared up during the day. 

We’d recommend that you take it with a meal, like breakfast, as curcumin absorption increases when ingested with healthy fats.

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 Weight Loss. 

Browse our bundle of Metabolic Plus supplements designed for PCOS, here.