Category: PCOS

When we talk about getting healthy, most of us focus on what we eat and how we exercise. Sure, those are two crucial pillars of wellness—but the third, often overlooked, pillar is sleep. Quality sleep supports every system in the body: it balances hormones, regulates metabolism, eases inflammation, and so much more. So, when you’re managing PCOS, good sleep isn’t just nice to have . . . it’s essential.

However, getting quality rest with polycystic ovary syndrome (PCOS) is easier said than done. Research shows that women with PCOS are up to six times more likely to experience sleep disturbances than those without the condition. And here’s the frustrating part: poor sleep can exacerbate PCOS symptoms, creating a cycle that feels almost impossible to break.

In this post, we’ll crack the code to better sleep with PCOS. A consistent nighttime routine paired with a few smart lifestyle changes can make a huge difference. Once you start sleeping better, your body finds balance again, and symptoms often improve too. Then, you’ll rest easier knowing you’re finally on the right path!

What Is a PCOS Sleep Routine?

A PCOS sleep routine helps regulate your internal clock, improving sleep quality and supporting overall health. For someone with this condition, though, healthy habits go beyond when you go to bed and wake up. It’s also about practicing good sleep hygiene throughout the entire day.

Things like spending time in nature and managing your sugar intake are just two examples of how daytime habits can influence nighttime rest. I’ll dive into all the healthy sleep habits in a bit, but first, let’s explore how PCOS affects sleep.

How Does PCOS Affect Sleep?

High Androgen Levels 

Most women with PCOS have high androgen levels. These are elevated male sex hormones that are responsible for symptoms like hirsutism, hair loss, acne, irregular menstrual cycles, and even poor sleep! Elevated androgen levels can increase neural excitability and alter circadian rhythm signaling. As a result, the brain is more alert at night, which hinders restorative sleep.

To learn more, check out “High Testosterone Symptoms and PCOS.”

Insulin Resistance 

Insulin resistance is when your body doesn’t process glucose correctly, leading to big swings in blood sugar levels. This can cause spikes in cortisol and adrenaline at night, which can keep you wide awake even when you feel tired. 

Chronic Inflammation 

Cysters often experience inflammation as well, which goes hand-in-hand with high cortisol and insulin resistance. When our bodies sense stress, they activate all defenses, triggering the immune system’s inflammatory response.

What begins as temporary inflammation can become chronic, with immune cells sometimes attacking healthy tissue. This leaves you feeling run-down and sore. Despite this fatigue, inflammatory proteins can cross the blood-brain barrier and disrupt the brain’s sleep-regulation system, making it harder to fall asleep and stay asleep.

High Body Weight 

The increased insulin resistance and hormonal imbalance that many Cysters face make it easy to gain weight and hard to lose it. (Even when you’re really trying.) And if your body weight reaches a certain point, it can really affect your sleep. Excess fat around the neck and abdomen can restrict airflow, increasing the chances of developing obstructive sleep apnea and other sleep disorders. 

Here’s more on PCOS and sleep apnea.

Low Progesterone 

When your menstrual cycles are irregular with PCOS, it can lower the production of progesterone. This causes a few chronic symptoms—one of which is poor quality of sleep. This is because progesterone has a naturally relaxing effect on the brain that is important for winding down at night. Without it, you stay wired, which makes it really hard to fall asleep. 

Irregular Luteinizing Rhythms 

Irregular luteinizing hormone (LH) rhythms are another reason sleep can be disrupted in women with PCOS. LH normally follows a daily rhythm, rising and falling in sync with the body’s internal clock. But in PCOS, LH levels tend to stay elevated and lose their natural rhythm. This hormonal imbalance can interfere with melatonin production and overall circadian timing, making it harder to fall asleep, stay asleep, and wake feeling refreshed.

High Cortisol Levels 

Cortisol is the “stress hormone.” It’s meant to be balanced with our melatonin level. The two together help us feel alert and focused yet calm and relaxed. However, internal and external stress can raise cortisol levels, making us wired, anxious, and restless. At night, it even suppresses melatonin secretion—stress takes over everything! Of course, when you’re feeling panicked and overwhelmed, it’s hard to fall asleep.

Disrupted Melatonin Level 

As I said, melatonin is the natural foil to cortisol. When the two are balanced well, you have a productive sleep-wake cycle. However, low or mistimed melatonin can delay sleep and make it harder to get deep, restorative rest. Things like high androgens, low progesterone, chronic inflammation, and stress all disrupt your natural melatonin levels. 

Mental Health Struggles 

Unmanaged PCOS can really lower a Cyster’s quality of life. Things like infertility, difficulty losing weight, chronic fatigue, and body pain can make every day feel impossible. Because of this, up to 50% of women with PCOS have depression and/or anxiety—some studies put the number as high as 83%. And these mental health struggles elevate cortisol, dysregulate serotonin, and fragment your sleep cycle. 

Do Women with PCOS Need More Sleep?

Yes and no. On one hand, individuals with PCOS do struggle to get truly restorative sleep. So, sleeping another hour or so can help you get enough quality rest to balance hormones, regulate insulin, and lower inflammation. 

That said, there’s no evidence that people with PCOS biologically need more sleep than others. If you’re struggling with fatigue and poor sleep, there are probably other lifestyle factors that need to change to support your body’s ability to rest well. (More on that in a minute.)

Given that, get a couple extra hours of sleep for now if you need to. But as you move further along in your PCOS healing journey, your energy will naturally improve. And, trust me, you’ll find you’re waking up refreshed with less sleep.

How Many Hours of Sleep Should Someone with PCOS Get?

Shoot for 7–9 hours of quality sleep every night. The keyword there is quality. It’s not just about how long you’re in bed—it’s about how deeply your body rests and repairs. To get truly restorative sleep, you need to focus on healing the root causes behind your PCOS. 

Here’s my guide to naturally reversing your polycystic ovarian syndrome (PCOS) for symptom relief. 

Developing a strong, consistent PCOS sleep routine—with good sleep hygiene, stress management, and daily movement—will help your body regulate naturally. This means your rest will become deeper, more refreshing, and generally restorative.

What Are the Most Common PCOS Sleep Disorders?

• Sleep Apnea
• Insomnia
• Circadian Rhythm Disruption
• Restless Legs Syndrome (RLS)
• Excessive Daytime Sleepiness

How to Get Better Sleep with PCOS

Get morning sunlight exposure.

Getting sunlight within the first hour of waking helps reset your circadian rhythm, balance melatonin production, and boost serotonin levels. And, you guessed it, this makes falling asleep at night much easier! So, for healthy sleep, try heading out for a morning walk and see how you feel by nighttime.

Maintain a consistent sleep schedule.

Remember earlier when I mentioned how good sleep hygiene isn’t just about when you go to bed and wake up? That’s still true—but it does help. Maintaining a schedule helps regulate your internal clock, stabilizing hormones like cortisol and melatonin for a more restful sleep.

Do slow-weighted workouts.

Gentle, slow-weighted workouts reduce insulin resistance and cortisol levels without overstressing your body. This can help you fall asleep faster and sleep more soundly. For PCOS-friendly exercise routines, download The Cysterhood app. 

Practice daily stress relief.

Chronic stress raises cortisol, which can keep your body in “fight-or-flight” mode at night. Simple stress management techniques, such as walking, journaling, or deep breathing can calm your nervous system before bed.

Balance blood sugar before bed.

Eating balanced meals and including protein or healthy fat in your evening snack helps keep blood sugar stable overnight. In turn, this helps prevent energy spikes that disrupt sleep. Here are some PCOS-friendly snack ideas. 

Take sleep-supporting supplements.

Supplements like magnesium glycinate, Inositol, and omega-3s can support relaxation, hormonal balance, and deeper sleep quality. Read our post about PCOS supplement routine.

Limit screen time and blue light at night.

Blue light from phones and TVs suppresses melatonin. Try turning off screens an hour before bed or using blue-light filters to help your body wind down naturally.

Establish a relaxing wind-down routine.

Create a nightly ritual that signals to your body it’s time to rest. Include activities like reading, stretching, or sipping on herbal tea. Consistency helps train your brain to associate these habits with sleep.

Try mindfulness or guided sleep meditations.

Meditation or breathing exercises before bed can quiet racing thoughts, lower heart rate, and improve your ability to drift off peacefully. It’s all about winding down the right way.

Create a calming bedroom oasis.

Keep your sleep space cool, dark, and clutter-free. Use calming scents like lavender or chamomile to make your room a place that your body associates with rest.

Keep your bedroom cool.

A cooler room temperature (around 65–68°F) helps your body naturally lower its core temperature. That lower temperature signals that it’s time to fall (and stay) asleep.

A PCOS sleep routine can help you get better rest and find symptom relief. 

Getting quality sleep is one of the most powerful tools you have for managing PCOS. By addressing the root causes behind your symptoms and building a consistent, supportive sleep routine, you can wake up feeling genuinely rested.

For more tips, guides, and practical advice on thriving with PCOS, visit PCOS Weight Loss blog to take back control of your health. Sleep well, Cysters!

Did you know pregnancy can actually change your DNA? It’s true! When you’re pregnant, your body goes through a ton of changes—some temporary; some permanent. (As someone who’s expecting, I can definitely vouch for all the crazy shifts!) Because pregnancy impacts hormones and metabolism, many women notice new postpartum symptoms that can look a lot like PCOS.

Some of these side effects that overlap with PCOS include irregular periods, weight gain, acne, excessive hair growth or loss, mood swings, cravings, and fatigue. Naturally, this makes a lot of women wonder: Did pregnancy actually trigger polycystic ovary syndrome (PCOS)? I’ll answer that question today! And if you’re a pregnant Cyster curious about what your body might feel like postpartum, this post is for you, too.

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

Can You Develop PCOS After Pregnancy? What to Expect Postpartum

No. Pregnancy doesn’t directly cause PCOS. However, it can trigger new symptoms in women who didn’t even know they had the condition. Most Cysters notice signs of PCOS during puberty. But if your lifestyle naturally keeps insulin resistance and hormones in check, your symptoms may stay mild or hidden. 

Pregnancy, with its major hormonal and metabolic shifts, can sometimes bring these symptoms to the surface postpartum. It may simply reveal PCOS that was always there!

What Happens to PCOS Symptoms After Pregnancy?

Surprisingly, PCOS symptoms often improve postpartum. This is because pregnancy can act like a “hormone reset.” While your body focuses on supporting your baby via all the physiological changes, it indirectly masks underlying PCOS issues. 

For example, high estrogen and progesterone during and after pregnancy suppress male hormones like testosterone. This means you might actually notice relief from symptoms related to high androgens—like excess facial hair, acne, or irregular periods. For some, this even boosts fertility to conceive the next baby! As androgen levels decline, ovulation improves.

Regulated androgen levels can also have an indirect impact on blood sugar. Some, but not all, Cysters experience better insulin sensitivity during and after pregnancy due to improved hormonal balance. This can actually ease symptoms like sugar cravings, skin issues, and brain fog.

But don’t get too carried away—these improvements aren’t permanent. If the underlying PCOS issues aren’t addressed outside of pregnancy, symptoms are likely to return as your body gets back to “normal.” Also, it’s important to note that not every Cyster sees these temporary improvements postpartum. For many, symptoms like fatigue, weight gain, mood swings, and sleep disturbances can actually worsen. 

Additionally, women with PCOS are also more likely to experience a variety of pregnancy complications such as gestational diabetes (GDM), preeclampsia, and pregnancy-induced hypertension. They’re also at increased risk of postpartum complications like hemorrhage, delayed return of cycles, persistent insulin resistance, or type 2 diabetes. All these can worsen symptoms and a Cyster’s overall quality of life.

Here’s more on how PCOS affects pregnancy. 

How to Manage PCOS Symptoms After Pregnancy

Prep PCOS-friendly meals.

They always tell you to maintain a “healthy diet” postpartum. But that’s easier said than done! It’s hard to remember to eat at all, let alone eat well. Still, what you eat plays a huge role in hormone balance and managing insulin resistance. Because of this, adopting a gluten- and dairy-free anti-inflammatory diet can make a real difference in how you feel. 

To get balanced meals on the table, prep as much as you can before the baby arrives. If your little one is already here, set aside an afternoon to cook and freeze a few PCOS-friendly meals. For inspiration, check out The Cysterhood app, which has hundreds of simple, delicious recipes. Download it today and use the built-in meal planner—it makes healthy eating so much easier!

Also, check out my posts, “PCOS Chicken Recipes Your Hormones Will Love” and “PCOS Breakfast Recipes for Symptom Relief.”

Keep healthy, quick bites close by. 

Whether you’re breastfeeding or simply struggling to eat three full meals, having healthy snack options within reach is essential. Life with a newborn is beyond hectic, and it’s easy to let balanced eating fall by the wayside. Quick, nourishing bites help you stay fueled, curb sugar cravings, and avoid skipping meals—even on the toughest days.

Need ideas? Here are some of my favorite PCOS-friendly snack ideas. 

Prioritize gentle, consistent movement. 

It can take 4-6 weeks (sometimes more) to fully recover from birth. During this time, it’s tempting to skip all physical activity, but gentle movement can actually help your body heal. 

Talk to your doctor about safe ways to incorporate light, consistent activity from the start. Doing so can support a smoother postpartum recovery, help regulate hormones, and set you up for long-term success in managing your PCOS symptoms.

Revisit your supplements with your doctor. 

During pregnancy, your doctor probably emphasized the importance of a prenatal vitamin. Postpartum, nutritional supplements are just as important! Ensuring you get the recommended daily vitamins and minerals is crucial to regulating hormone levels and fighting insulin resistance. 

And, since maintaining proper nutrition with a newborn can be a challenge (to say the least), supplements are game-changing! A consistent schedule helps give you the support you need to keep PCOS symptoms at bay.

Talk with your doctor about starting these key supplements:

• Inositol: supports insulin sensitivity and hormone balance
• Berberine: helps regulate blood sugar and metabolic function
• Multivitamin: fills in nutrient gaps and supports overall health
• Omega-3: supports heart, brain, and hormone health
• CoQ10: supports energy and reproductive health
• Curcumin: has anti-inflammatory benefits

You can get all these essential supplements on the Ovafit Shop!

Get as much sleep as you can.

I know, I know—telling a new mom to get more sleep is kind of ridiculous. So, I am not saying get 7-9 hours of great quality, uninterrupted sleep. We both know that won’t happen. That said, getting as much sleep as you can is really important. While we sleep, our bodies carry out essential functions that help keep hormone and insulin levels in check.

So, to manage symptoms of PCOS, I’m simply suggesting you get as much sleep as you can. Even if that means housework goes undone or you call a friend to babysit while you get a quick nap. As the baby gets older and establishes a solid sleep routine, don’t forget to continue prioritizing your whole sleep quality. It’s essential for true postpartum recovery.

Establish a strong support system. 

Speaking of calling a friend—a village really is everything when you’ve got a new baby. Sure, things like free babysitting, meal trains, and other tangible help are amazing. 

But even if your friends can only offer advice, encouragement, or a shoulder to cry on, that’s more than enough. Having people in your corner can help you get through the tough days, manage stress, and stay in a positive mindset.

Practice good stress management. 

Having a new baby can be stressful—and with stress comes elevated cortisol levels, high blood pressure, and increased inflammation. These factors can take a toll on your body and mind, potentially worsening PCOS symptoms like fatigue, mood swings, bloating, body aches, and weight gain. So, make an intentional self-care plan to keep stress levels low. 

Here are some suggestions for those postpartum months:

• Meditate or practice deep breathing—even while holding your little one
• Use noise-reducing earplugs to carve out quiet moments
• Take time for yourself with a shower, a short walk, or a quiet coffee
• Connect regularly with your support network
• Write down daily wins, even the small ones
• Diffuse calming essential oils like lavender or chamomile
• Limit screen time and social media to reduce mental clutter

Stay hydrated throughout the day. 

This one is important for so many reasons! If you’re breastfeeding, staying hydrated is essential for maintaining your milk supply. But it’s also a key player in managing PCOS symptoms. Drinking enough water gives your body the fuel it needs to function properly. Here’s what you’re really taking care of when you stay hydrated:

• Your liver and kidneys need water to flush out excess hormones
• Your metabolism relies on water to help stabilize blood sugar
• Your digestive system uses water to absorb nutrients efficiently

The bottom line? Drink plenty of water—it makes a bigger difference than you might think.

Get a pelvic floor therapy consultation. 

If you deal with a lot of PCOS-related pelvic or abdominal pain, this tip is for you. All the strain from pregnancy and delivery (whether C-section or vaginal) can damage your pelvic floor muscles. These muscle injuries can contribute to significant pain during periods, bowel movements, and sex. 

So, it’s a good idea to schedule a pelvic floor therapy consultation shortly after giving birth. A professional can assess whether there’s any muscle damage and help you prevent long-term pelvic floor pain. And, though you may have heard about doing Kegels, never start them without guidance from a physical therapist. Post-baby, muscles can be either too loose or too tight—doing Kegels at the wrong time can actually make things worse.

A pelvic floor specialist can create a personalized treatment plan (if needed) to help you heal properly and avoid chronic pain down the line.

Be aware of postpartum depression and anxiety symptoms.

If you have PCOS, you’re already at a higher risk for experiencing symptoms of depression and anxiety. After giving birth, those emotional ups and downs can intensify as your hormones shift dramatically. While postpartum mood swings aren’t totally uncommon, they should get better with time. It’s really important to recognize when what you’re feeling is more than the typical “baby blues.”

If you suspect you might be dealing with postpartum depression or anxiety, know that help is available—and you don’t have to go through it alone. Talk to your OBGYN or primary care provider if you’re experiencing any of the following:

• Persistent feelings of hopelessness or emptiness
• Loss of interest in your baby or daily life
• Thoughts of harming yourself or your baby
• Intense anxiety or panic attacks
• Difficulty sleeping or eating due to worry or sadness
• Feeling detached from reality or unable to care for yourself or your child

I also go a little more in-depth about mental health and PCOS in “The Link Between PCOS, Depression, and Anxiety!”

Avoid caffeine even on days you’re really tired.

I know a caffeine fix is super tempting when you’ve been up all night with your baby or battling serious fatigue—but try to avoid it. Caffeine acts like liquid stress, raising your cortisol and adrenaline levels. It can also throw off other hormones and worsen PCOS symptoms like weight gain, mood swings, and even fatigue.

And, yes, caffeine can actually make you more tired. When you drink too much, your body’s demand for cortisol spikes, and your endocrine system can’t keep up. It’s called adrenal fatigue! This leaves you feeling sleepy rather than energized. Instead, try natural energy boosters like staying hydrated, moving your body with light exercise, and getting some sunshine.

Start tracking your cycle when your period returns. 

Tracking your cycle is a smart move for anyone with PCOS. Your menstrual cycle is a powerful indicator of overall health and symptom changes. As your period becomes more regular, it’s a clear sign that your efforts to balance hormones and improve insulin sensitivity are actually paying off. Plus, cycle tracking is how you do natural family planning, giving your body time to recover before the next baby.

Since your reproductive system essentially “resets” postpartum, it’s the perfect time to start tracking. Once your period returns, log it in a period-tracking app and consider tracking ovulation and symptoms, too. Over time, this will give you a comprehensive picture of your reproductive health.

Be patient and kind to yourself. 

This stage is hard. Usually much harder than people think! (Or, so I’ve heard. I’ll know firsthand in a few months.) Don’t pressure yourself to lose weight quickly, eat “perfectly,” or jump back on the resistance machine right away. Give yourself time. Be patient with your body and your recovery, and celebrate every win, no matter how small. You’re doing an amazing job!

Pregnancy doesn’t cause PCOS, but it can change things!

Remember: postpartum life with PCOS is a journey, not a race. Your body has done something incredible, and it deserves patience, care, and compassion. Focus on small, consistent steps, listen to what your body needs, and give yourself credit for every win along the way. You’ve got this.

For more guidance on how to naturally manage PCOS, browse the rest of the blog and listen twice a month to the A Cyster and Her Mister Podcast. To hear more about my own pregnancy journey, listen to the episodes called PCOS to Pregnancy: The Supplements, Diet, & Lifestyle Changes that Worked. 

And, whether you’re pregnant or planning for pregnancy, check out these posts next:

• PCOS and False Positive Pregnancy Tests: Causes, Myths, and Solutions
• How to Have a Healthy Pregnancy with PCOS
• PCOS and First Trimester Symptoms: How to Distinguish Between Overlapping Side Effects

Polycystic ovary syndrome (PCOS) isn’t the only condition that affects women’s reproductive health. There are several others with overlapping symptoms, which can make it tricky to tell them apart. That’s why getting an accurate diagnosis is so important—it’s the first step toward finding the right treatment (and finally getting relief!).

One condition that’s often mistaken for PCOS is uterine fibroids. They share a lot of similar symptoms and both affect the uterus, hormones, and overall reproductive health. To help you sort it all out, here’s a simple guide to the key similarities and differences between PCOS and fibroids.

Here’s what you need to know:

Uterine Fibroids and PCOS: Symptoms, Causes, and Treatments

In this post, I’ll break down the symptoms, causes, and risk factors of both polycystic ovarian syndrome (PCOS) and uterine fibroids. Understanding the differences between the two will help you feel more confident talking to your doctor about what’s really happening. 

By the end, you’ll have a clearer picture of each condition and some guidance on how to take back control of your health. 

Are Fibroids and PCOS the Same Thing?

No, PCOS and uterine fibroids are not the same thing. PCOS is a hormonal condition that impacts the whole body, including the ovaries. Women with PCOS may experience ovarian cysts, which are painful, fluid-filled sacs that can grow due to hormone imbalances. 

This can be confused with uterine fibroids, which are noncancerous growths in the uterus. Uterine fibroids aren’t in the ovaries, but rather in the muscle tissue of the uterine wall. That said, both ovarian cysts and fibroids can cause pelvic pain, bloating, irregular periods, and pain during sex, which is why they’re often mixed up. However, uterine fibroids affect only the muscle tissues as a localized physical condition whereas PCOS’s hormonal imbalances affect multiple systems of the body.

Side note: Endometriosis also shares several symptoms with uterine fibroids and PCOS. It’s worth learning more about this condition as well. Read my post on endometriosis vs. PCOS for a clear comparison and to see how each condition presents differently.

What Is the Difference Between Uterine Fibroids and PCOS?

Definition: Fibroids vs. PCOS

Uterine fibroids are easy to define: noncancerous growths in the uterus. PCOS is a bit more complex. It’s a hormonal and metabolic condition that can cause a wide range of symptoms, driven by chronic inflammation, insulin resistance, and the hormonal imbalances characteristic of PCOS.

Where They Occur

One common symptom of PCOS is the presence of polycystic ovaries. These cysts form on the ovaries when androgen levels are high and the menstrual cycle is disrupted. Uterine fibroids, on the other hand, are in the uterus itself in various levels of tissue. 

They can be submucosal (under the inner lining), intramural (within the muscular wall), or subserosal (on the outer surface). The main point is that ovarian cysts and uterine fibroids occur in separate locations and affect different parts of the reproductive system. 

Causes and Risk Factors

Both PCOS and uterine fibroids primarily affect women of reproductive age. The risk of either condition is higher if a woman has a family history or higher body fat. However, hormonal imbalances seem to be at play, too. 

High levels of estrogen and progesterone seem to be risk factors for uterine fibroids. In contrast, high estrogen, low progesterone, high androgens, and high insulin come with PCOS. In both conditions, the exact cause isn’t known, but these things seem to increase your risk of developing uterine fibroids or PCOS. 

Diagnosis Methods

Medical professionals diagnose uterine fibroids through a pelvic exam, ultrasound, MRI, or hysterosonography. PCOS is harder to diagnose, but many Cysters learn they have it through a combination of a blood test, ultrasound, and medical history evaluation. Here’s more on how doctors detect PCOS. 

Treatment Options

Both PCOS and uterine fibroids have some kind of hormonal trigger. Because of this, both can be prevented and managed with lifestyle changes like improving your diet, increasing physical activity level, and maintaining a good sleep routine. However, uterine fibroids that have already formed need to be removed through surgery or other medical procedures. Ovarian cysts with PCOS often resolve themselves. 

Common Symptoms

There are several overlapping symptoms of PCOS and uterine fibroids, including:

• Pelvic pain 
• Irregular periods
• Bloating 
• Pain during sex
• Fertility issues 

These are all the symptoms of uterine fibroids, and each one can also be experienced by those with PCOS. That said, PCOS has many additional symptoms, like excessive facial hair, hair thinning, acne, weight gain, fatigue, dark skin patches, mood swings, and digestive problems. So, if you’re experiencing these extra symptoms along with the ones listed above? It’s more likely that you have PCOS rather than uterine fibroids.

Does PCOS Cause Uterine Fibroids?

There’s currently no evidence that suggests PCOS causes uterine fibroids. Some studies show women with PCOS are more likely to develop uterine fibroids, like this Boston University Slone Epidemiology Center study. In contrast, other studies suggest women with PCOS are less likely to have this comorbidity. 

Why the potential increased risk? It’s thought that uterine fibroids form because of imbalances of estrogen and progesterone. Specifically, high estrogen and high progesterone. It’s possible that’s an isolated thing, but common hormonal fluctuations with PCOS could potentially be to blame as well. However, this seems questionable, since women with PCOS often have higher estrogen but low progesterone. This combination typically does not create a hormonal environment that supports fibroid growth.

Can You Have PCOS and Fibroids at the Same Time?

Yes. These are separate conditions that a woman could experience simultaneously. It just depends on hormone levels, family history, and other underlying health conditions. 

If you’re curious, read this one next: Can you have PCOS and endometriosis?

How to Treat Uterine Fibroids With PCOS

• Remove fibroids with minimally invasive procedures or surgery: Uterine fibroids usually have to be removed by a medical professional—they don’t go away on their own. Procedures like uterine fibroid embolization (UFE), myomectomy, or laparoscopy can be helpful for removing fibroids. The rest of these tips help you prevent them! 
• Follow an anti-inflammatory, gluten- and dairy-free diet: A mindful, balanced diet can help balance your hormones and reduce inflammation to reduce the risk of fibroid growth. You can find fibroid- and PCOS-friendly meal plans and recipes on The Cysterhood app! 
• Drink Testosterone Relief Tea: Many herbal teas can actually support hormone balance. Yes, this tea is labeled for testosterone, but research shows it can promote overall hormonal balance to help prevent uterine fibroids and other endocrine issues.
• Engage in regular slow-weighted workouts: Exercise is great for your hormone balance and for lowering body weight, which is a big risk factor for both PCOS and uterine fibroids. Here’s how to work out with PCOS, if you’re looking to get started! 
• Prioritize quality sleep: When you sleep at night, your body carries out vital processes that keep hormones balanced. Focus on improving sleep hygiene to improve your health and reverse PCOS symptoms and uterine fibroids. 
• Take hormone-balancing supplements: Supplements like Inositol Complete 40:1, Berberine Advanced, and Ovafit’s Metabolism Plus bundle are incredible for hormone balance and overall symptom relief. 
• Remove endocrine disruptors: There are chemicals in products we use every day that can elevate our estrogen levels. Here’s how to remove these endocrine disruptors to reduce your risk of experiencing PCOS symptoms and uterine fibroids. 

Uterine fibroids and PCOS are distinct conditions, but could be linked.

Sometimes, getting an accurate diagnosis can be really challenging. And treating your symptoms can feel impossible if you don’t know what you’re dealing with. I hope this post helps you understand the differences between uterine fibroids and PCOS, allowing you to better navigate what’s happening in your body.

For more information on PCOS and natural symptom management, browse the PCOS Weight Loss blog and listen weekly to A Cyster and Her Mister! 

Working out is one of the best things you can do for your health. Of course, we usually think of exercise as a way to lose weight, but it actually does way more than that. The right workouts can boost your mood, relieve pain, regulate metabolism, enhance brain function, support the immune system, and improve sleep. These benefits are enough to inspire any woman to get moving, but they’re especially motivating for women with PCOS. 

Women with polycystic ovary syndrome (PCOS) struggle with three main root issues: hormonal imbalance, insulin resistance, and inflammation. This leads to a huge list of chronic symptoms like weight gain, irregular periods, fatigue, mood swings, and more. But, the right exercise can improve ALL these symptoms naturally—especially when combined with other intentional lifestyle changes. 

So, in this post, I’ll be discussing Pilates—a popular and effective exercise for Cysters. Here’s what you need to know:

Pilates for PCOS: How Gentle Movement Supports Hormone Health

If you’ve been reading the blog or listening to the podcast for a while, you know I recommend low-intensity, low-impact exercises for PCOS. The best option by far for Cysters is slow-weighted workouts. (You can find slow-weighted exercise routines on The Cysterhood app.)

When you lift weights slowly, your muscles stay under tension longer, which makes them work harder without the need for super heavy loads or high intensity. This builds strength without overstimulating the nervous system or spiking cortisol like high-intensity workouts often can. The result is stronger muscles, steadier blood sugar levels, and better hormone balance!

However, we all need a little variety in our workouts. Each type of exercise strengthens different muscle groups and targets different systems, keeping the whole body balanced. Other beneficial exercises include walking, swimming, yoga, and Pilates! 

Is Pilates Good for PCOS?

Yes! Pilates is great for people with PCOS. It uses slow, intentional movements and low-impact strength training to keep your muscles engaged without raising adrenaline or cortisol. Pilates also involves core activation, breathwork, and stretching—all of which strengthen your body, calm your nervous system, and support hormone balance. And the best part? You’ll finish feeling centered, strong, and energized rather than groggy and exhausted. (High-intensity workouts, we’re looking at you.) 

What Are the Benefits of Pilates for Women with PCOS?

• Balances Hormone Levels: Pilates can help lower cortisol levels, improve insulin resistance, and balance hormones overall. 
• Reduces Stress and Anxiety: Controlled breathing and mindful movement calm the nervous system, helping reduce stress and reduce those cortisol levels. 
• Supports Weight Loss: Low-impact strength and core exercises help boost metabolism for easier weight management!
• Improves Circulation and Flexibility: Stretching can help reduce inflammation, which can ease body pain, soothe digestive issues, and support immune function. 
• Boosts Energy and Mood: Gentle exercise can boost brain function, fight fatigue, and ease symptoms of anxiety and depression.

How to Do Pilates for PCOS

Always opt for gentle, low-impact movement. 

Pilates naturally involves slow, gentle movements. Keep it that way! It can be tempting to move faster and add heavier weights to elevate your heart rate and increase resistance. After all, that’s how people work out on TV, right? But PCOS bodies require a different approach. Low-impact, low-intensity exercises are the most beneficial when you want to build muscle, lose weight, and balance hormones while reducing inflammation. 

Focus on core-strengthening exercises. 

When I say “core,” I’m not just talking about your abs. Sure, a six-pack might look nice, but that’s not our goal here. Core-strengthening Pilates movements do so much more! They support your pelvic muscles and help maintain proper alignment, which can ease joint and pelvic pain common with PCOS. On top of that, a stable core enhances the effectiveness of your other exercises, allowing you to work harder safely. This also means you won’t have to worry as much about the risk of injury or unnecessary stress.

Incorporate controlled breathing techniques. 

Breathwork pairs perfectly with Pilates. Gentle, intentional movements combined with deep, mindful breaths help calm the nervous system, increase oxygen flow to your muscles, and strengthen the mind-body connection. This not only supports muscle growth but also helps reduce insulin resistance and cortisol. As a result, this workout is excellent for promoting hormone balance and easing PCOS symptoms.

Integrate mindful stretching, too. 

Body and joint pain from PCOS happens when tension builds in muscles from stress, overuse, injury, inflammation, and even poor posture. However, strategic stretching with your Pilates workouts can release muscle tension, improve mobility, and even encourage better movement patterns to make your workouts more effective. 

Do 15-30-minute sessions, 2-3 times a week. 

You get the best results from Pilates with short, consistent sessions. They keep stress hormones from spiking and allow your body to recover more effectively. Plus, doing shorter workouts more often actually helps speed up the hormone-balancing and insulin-sensitizing benefits. On your off days, try slow-weighted workouts or other meditative exercises like yoga, swimming, or walking.

Pair Pilates with other strategic lifestyle changes. 

Pilates is a great start on your road to reversing PCOS. However, to find true symptom relief, your body needs natural support from all sides. Things like an anti-inflammatory, gluten- and dairy-free diet, a strategic supplement regimen, and improved sleep hygiene can go a long way! For a full list of beneficial lifestyle changes, read my essential guide to managing PCOS symptoms naturally. 

Pilates is an effective addition to your PCOS workout routine!

When exercising for PCOS, it’s about more than just losing weight. It’s about balancing hormones and feeling better. To see results, you need a workout plan with purpose and intentionality. Pilates works because it’s low-impact, low-intensity, core-focused, and hormone-friendly. So, if you’re ready to start exercising or want to add a new exercise to your routine, Pilates is a smart choice for PCOS!

For more on this topic, listen to the episodes of A Cyster and Her Mister called How to Workout with PCOS and How to Workout with PCOS Pt. 2. In each episode, Sirak (PCOS personal trainer) and I (PCOS dietitian) break down the dos and don’ts of exercising for PCOS, so you can have the best result possible. Living symptom-free with PCOS is just around the corner!