Category: PCOS

Polycystic ovary syndrome (PCOS) is a hormonal condition shrouded in mystery. We don’t know the exact cause. We’re unsure why it shows up so differently in each Cyster. And we don’t understand why certain environmental and lifestyle factors can make symptoms worse. This uncertainty can make PCOS feel intimidating to manage (though it is possible!) and adds a huge mental load on top of everything else.

PCOS comes with a wide range of symptoms. Many are physical—like weight gain, irregular periods, fatigue, and infertility. But there are mental health challenges too, including anxiety, depression, and even trauma. In fact, women who have psychiatric disorders along with PCOS often experience more intense symptoms and face greater struggles in the healing process.

Because of this, a lot of Cysters wonder: could trauma cause (or other endocrine disorders)? If not, what’s the connection? That’s exactly what I’m going to talk about today!

PCOS and Trauma: Breaking the Mind/Body Cycle

If you’re a woman with PCOS, it’s probably no surprise that mental health issues are a really common part of the experience. Research finds that up to 64% of women with PCOS face mental health disorders. This can include depression, anxiety disorders, eating disorders, OCD, bipolar disorder, or trauma-related symptoms.

The first step in navigating mental health challenges alongside managing PCOS? Understanding what trauma is and how it might relate to the condition in the first place.

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

What Is Trauma?

Trauma is a psychological and deeply emotional reaction to an event or circumstance. Your body reads a situation as overwhelming, threatening, or unsafe, even when it’s not, triggering a panic response. This trauma can affect you mentally, emotionally, and physically by altering your body’s stress hormones, leading to chronic symptoms. 

PCOS and Intergenerational Trauma

Intergenerational trauma is trauma that not only affects the person who experiences it, but the children, too. Poor coping skills can lead to poor parenting and unproductive stress responses, which can actually influence a developing baby in the womb. 

In other words, studies suggest stress and trauma can literally be passed down. Often, the child may develop a history of childhood trauma and emotional abuse from the mother. And unfortunately, this may be because she didn’t have the tools or stress management skills to cope effectively—even after pregnancy.

So, what does this have to do with PCOS? Maternal stress while you were still developing could make you genetically predisposed to higher cortisol levels. This, in turn, can contribute to more intense PCOS symptoms later in life.

Can PCOS Be Caused by Trauma?

No, there’s no evidence that trauma directly increases your risk of developing PCOS. That doesn’t mean, however, that trauma isn’t linked to PCOS and other health conditions. Stress can make PCOS symptoms much worse by triggering a cascade of dysregulation in the body.

Here’s how it works:

Trauma triggers stress in the body.

First, trauma triggers a stress response. Cortisol levels shoot sky high in your body, leading to fatigue, weight changes, sleep disturbances, muscle weakness, and more. 

Stress puts the body into survival mode.

From an evolutionary perspective, stress is actually important for our survival. Centuries ago, stress signaled that danger was nearby, telling our bodies to go into protection mode. Though we’re no longer running from saber-toothed tigers, our bodies still perceive stress the same way.

This stress response is meant to be temporary, which is perfectly healthy. However, chronic stress from trauma or other lifestyle factors can keep our bodies in a perpetual state of fight-or-flight. This continued response can inevitably take a serious toll on both physical and mental health.

This increases insulin resistance and inflammation.

Our bodies do two things when we’re in survival mode: activate the immune system and store extra fat. The immune system kicks in, causing inflammation as your organs search for toxins or foreign invaders to eliminate. But when the body doesn’t detect a real threat and stress stays high, chronic inflammation can begin damaging healthy tissues and organs.

We also tend to pack on pounds in survival mode. Our bodies perceive the world around us as unsafe, and aren’t sure where the next meal will come from. Insulin resistance increases, blood sugar levels rise, excess fat is stored, and appetite goes up. The result? Increase calorie intake and weight gain.

It disrupts the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis acts as a central hub, regulating key systems such as metabolism, circadian rhythms, immune function, cardiovascular health, and reproduction. The brain and HPA axis communicate constantly to release the right hormones at the right time. However, stress throws a wrench in the process. It disrupts communication, altering hormone production and regulation, which can cause a domino effect of problems throughout the body.  

The combined effects create hormonal imbalances.

Inflammation, insulin resistance, and high stress all lead to dysregulated hormones. It’s not just stress and insulin that get thrown off; hormones like estrogen, testosterone, progesterone, and luteinizing hormone can also become imbalanced. With so many issues straining the adrenal glands at once, keeping everything regulated feels impossible.

Symptoms intensify as the root issues of PCOS worsen. 

While hormone imbalances, insulin resistance, and inflammation are running rampant inside your body, PCOS symptoms intensify significantly. Symptoms like irregular menstrual cycles, acne, excess facial hair, thinning hair, weight gain, fatigue, digestive problems can all be traced back to one of three core causes of dysregulation.

Chronic symptoms lower quality of life and affect mental health.

These symptoms of PCOS can weigh you down in a big way. And when left unmanaged, it can feel like the symptoms rule your life. It’s really tough to find yourself in that position, and it can definitely increase stress levels. Ultimately, this creates a cycle that’s hard to break.

The cycle can then repeat, reinforcing itself.

Now stress is high again, so the cycle just repeats itself. This is how trauma impacts PCOS! With that said, trauma doesn’t directly cause PCOS. However, those who already have trauma and are then diagnosed with the condition will likely experience more intense symptoms. 

How to Deal With Trauma With PCOS

• See a therapist. Trauma can amplify stress and hormonal dysregulation, so professional guidance helps you process emotions and develop healthy coping strategies.
• Practice stress management techniques. Mindfulness, meditation, or breathing exercises can calm the HPA axis, reducing cortisol spikes that worsen PCOS symptoms.
• Cut as much caffeine as possible. Caffeine is like liquid stress, so reducing your intake can help support healing and reduce trauma symptoms. 
• Make your physical health a priority. Exercise and nutrition can support not just your physical health, but your mental health, too. Try a gluten- and dairy-free anti-inflammatory diet, along with slow-weighted workouts, for hormone-balancing benefits!
• Take strategic supplements. Certain supplements (like Inositol, zinc, vitamin D, or omega-3s) can support hormonal balance and reduce inflammation, especially in combination with lifestyle changes.
• Join a support group like The Cysterhood. Connecting with others who understand PCOS and trauma reduces isolation and provides encouragement, accountability, and shared knowledge. Download The Cysterhood app today!
• Build a new healthcare team. Finding doctors who listen, understand PCOS, and take trauma-informed approaches can make a big difference. I know it can be challenging to find those people, but here are some questions to ask potential doctors. 
• Start journaling and doing daily affirmations. Reflection and positive self-talk through journaling and affirmations help process emotions, reduce stress, and reinforce self-compassion.
• Practice forgiveness. Letting go of guilt, anger, or resentment toward family, friends, healthcare professionals, or even yourself can help lighten your mental load.
• Redefine your sense of self-worth. Recognizing your value beyond symptoms fosters resilience and supports healthier choices in managing PCOS and trauma.
• Be kind to yourself—no punishments here. Compassionate self-care breaks the cycle of stress and self-criticism, which can exacerbate PCOS symptoms and mental health struggles.

The development of PCOS isn’t caused by trauma, but it can make it worse. 

Living with PCOS and trauma can feel overwhelming, but it’s important to remember that your body and mind are resilient. Each step you take helps to chip away at the cycle of dysregulation. Healing isn’t about perfection; it’s about giving yourself the patience, care, and understanding you deserve while navigating both PCOS and the echoes of trauma.

Ready to take on your PCOS? Let’s do it! Here’s my essential guide to managing PCOS naturally. Of course, don’t forget to download the app and listen to A Cyster and Her Mister every week!

PCOS comes with a long list of symptoms, but one of the most frustrating for many Cysters is stubborn weight gain. And, contrary to popular belief, this extra weight isn’t just about poor diet or lack of exercise. The underlying issues of PCOS actually make it super hard to lose weight. Hormonal imbalances, inflammation, and insulin resistance all work against Cysters by promoting fat storage, spiking stress levels, and increasing cravings.

As women with PCOS look for relief, it’s no surprise that popular GLP-1 medications like Ozempic can feel like a miracle fix. But, when something seems too good to be true . . . it usually is. That’s why I always recommend a sustainable, long-term approach—one that supports all of your PCOS symptoms, not just weight.

Before we dive into what that looks like, let’s talk Ozempic for PCOS. I’ll break down what it is, how it works for PCOS, when you’ll see appetite change, and why natural, lasting weight loss is the better option in the long run.

Here’s what you need to know:

How Long Does It Take For Ozempic To Suppress Appetite With PCOS? 

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are all the rage right now. Everyone, from celebrities and co-workers to friends and family members, seems to be shedding pounds with a simple weekly injection. But before jumping on the bandwagon, it’s important to understand how these medications actually work and what they do to your body. There’s more to the story than just quick weight loss, especially for those of us with PCOS.

What Is Ozempic?

Ozempic is a GLP-1 receptor agonist medication, which means it mimics a natural hormone in your body called glucagon-like peptide 1 (GLP-1). This hormone helps regulate blood sugar by slowing digestion and decreasing your appetite. By mimicking this hormone, Ozempic tricks your body into responding more effectively to insulin. 

Ozempic was made for people with type 2 diabetes to help control blood sugar levels more effectively. So, what does Ozempic do? It masks insulin resistance, helping lower blood sugar levels and keep them more stable throughout the day. As insulin sensitivity increases, people on Ozempic see improvements in fatigue, weight loss, and appetite control.

The main problems? For one, Ozempic can trigger plenty of negative side effects that will inevitably cause further frustration. Secondly, Ozempic is not a permanent weight loss solution—no matter how much it may be advertised as such. My belief is that all medications should have an exit plan. However, GLP-1 meds only work when you’re taking injections. It’s not actually solving your root issues—it’s just masking symptoms. Luckily, you can naturally fix those root issues in a way that’s permanent and side-effect free.

What Is Ozempic Used For?

• Type 2 Diabetes Management
• Improving Insulin Sensitivity 
• Improving A1C Levels 
• Weight Loss Support 
• Cardiovascular Risk Reduction

Does Ozempic Help With PCOS Symptoms?

Technically, yes. However, it’s important for me to note that Ozempic is not approved by the Food and Drug Administration (FDA) for PCOS. It only has FDA approval for Type 2 Diabetes, though some doctors may still prescribe Ozempic off-label to Cysters for weight management. And, it works—many women with PCOS will see weight loss while taking Ozempic. 

But what about the other effects? Since Ozempic improves insulin sensitivity, it can also address other issues linked to high blood sugar. Weight gain, fatigue, cravings, dark skin patches, and irregular menstrual cycles can all improve when on Ozempic or other GLP-1 medications. But, for long-term relief from these symptoms, you’ll have to heal insulin resistance from within—not with a needle.  

How Quickly Does Ozempic Suppress Appetite With PCOS?

Most people on Ozempic notice a change in appetite within the first week or two. For others, appetite suppression becomes more noticeable within the first 1–2 months. By around four months, most people see cravings decrease and appetite control strengthen. This makes it easier to eat healthy portions and avoid mindless snacking between meals.

Related: Why Am I Not Losing Weight on Ozempic With PCOS?

How To Use Ozempic For Weight Loss When You Have PCOS

Ozempic is a simple once-a-week injection for anyone who’s prescribed it, whether on or off label. However, Cysters should avoid GLP-1 medications when trying to heal PCOS and lose body weight. 

Remember, in order for Ozempic to work, you must be taking the medication. That means you’ll have to deal with the intense side effects and the high prescription cost while still putting up with PCOS symptoms unrelated to insulin resistance. Overall, it’s better to find natural weight management solutions that can reverse all your symptoms—not just mask some of them! 

Here’s more on How to Lose Weight with PCOS. 

How To Lose Weight Without Ozempic With PCOS

Eat a gluten- and dairy-free anti-inflammatory diet. 

The foods we put on our plates have a big impact on our metabolism! You can increase insulin sensitivity naturally by being intentional about the food you eat. Now, we don’t want to do any fad diets—we want something sustainable to reverse your condition long-term. 

I recommend a gluten- and dairy-free anti-inflammatory diet! This diet isn’t restrictive—it’s strategic. You can still eat your favorites like brownies, pancakes, pizza, chicken nuggets, and more with the right ingredients. You can find all my PCOS-friendly recipes and build your own meal plan on The Cysterhood app! 

Limit your alcohol intake.

Alcohol isn’t doing you any favors when it comes to losing weight with PCOS. Many adult drinks are loaded with sugar and carbs, which can cause blood sugar spikes and worsen insulin resistance. 

On top of that, alcohol increases inflammation and puts extra strain on your liver—one of the key organs involved in hormone balance and metabolism. A glass of wine here and there is totally fine, but limiting alcohol with PCOS can really help support your weight loss and overall hormone health.

Cut out caffeine. 

If you’re relying on coffee to push through PCOS-related fatigue, you’re not alone. But caffeine may actually be making things worse. It triggers a spike in cortisol (your stress hormone), which puts your body into “fight or flight” mode. This stress response can slow down your metabolism and encourage fat storage, especially around the belly. To support weight loss and hormone balance, it’s worth reducing caffeine and finding more nourishing ways to boost energy. Staying hydrated, moving your body, and focusing on adaptogens are a few great alternatives! This is a tough one, but I know you can do it! 

Drink plenty of water. 

Water is a surprisingly powerful weight loss tool. It supports the metabolism, reduces cravings, improves insulin sensitivity, and boosts energy naturally. I recommend aiming for at least half your body weight in ounces of water per day!

Do daily, slow-weighted workouts.

Slow-weighted workouts are one of the best forms of exercise for women with PCOS trying to lose weight. They help build lean muscle, which boosts your metabolism and helps burn more fat—even at rest!

Unlike intense cardio, slower strength training won’t spike cortisol. It also improves insulin sensitivity, balances hormones, and reduces inflammation—all major factors in PCOS-related weight gain. Plus, these workouts are gentle, sustainable, and great for supporting long-term results without burning out your body.

Want PCOS-friendly workout routines? You can find them on The Cysterhood app!

Take insulin-sensitizing supplements. 

The right vitamins and minerals can make a big impact on your PCOS weight loss goals. (You can’t get it all with a great diet!) Consulting with your doctor about insulin-sensitizing supplements can be a game-changer for those with PCOS. Not only will these lower inflammation, but they will also help support your metabolism! 

Here are my recommended supplements for weight loss with PCOS:

• Berberine Advanced: Helps lower blood sugar and improve insulin sensitivity naturally
• Inositol Complete: Powerful blend of inositols that supports hormone balance and reduces cravings by improving insulin function
• Omega-3: Fights inflammation and supports healthy metabolism
• Multivitamin: Fills nutritional gaps that may be impacting energy, metabolism, and hormonal balance—all key for effective weight loss

Ozempic won’t provide long-term results, but natural lifestyle changes will!

Ozempic might help curb your appetite for a little while, but true healing and lasting weight loss come from nurturing your body with love and patience. By embracing gentle lifestyle changes (like diet, exercise, and supplements), you’re giving yourself the best chance to thrive. Soon, you’ll be symptom-free with PCOS!

Want a deeper dive on reversing your symptoms? Read my Essential Guide to Managing PCOS Naturally and don’t forget to download The Cysterhood app. We can’t wait to see you there!

Did you know that up to 70% of women with PCOS go undiagnosed? This high number is largely because there’s no single test that definitively confirms polycystic ovary syndrome (PCOS), and its wide range of symptoms often overlap with other conditions. Sometimes, women receive incorrect diagnoses, while other times, they may have multiple coexisting conditions that all require attention. 

That’s why it’s crucial to fully understand which conditions you’re dealing with, identify which symptoms belong to which diagnoses, and recognize how they interact. This way, you can create an effective, personalized treatment plan. This is the first step in addressing your unique health needs and finding much-deserved symptom relief.

But what conditions are often diagnosed with PCOS? We’ve discussed hypothyroidism, metabolic syndrome, sleep apnea, ADHD, Lupus, depression, type 2 diabetes, endometriosis, and Hashimoto’s—and today, I’m discussing Irritable Bowel Syndrome (IBS). I’ll break down the connection between IBS and PCOS so you can start healing and finding symptom relief!

PCOS and IBS: Understanding the Gut-Hormone Connection

When you decide to start managing your PCOS, the long list of chronic symptoms can make the process feel overwhelming. Add another condition with even more symptoms to the to-do list and the task feels even more demanding!

Luckily, when you understand the connection between your conditions, like PCOS and IBS, you can start targeting the root causes of your symptoms. And from there? Relief isn’t just possible; it’s totally within reach through natural, intentional lifestyle changes you can make on your own.

Here’s what you need to know:  

Are IBS And PCOS Related?

Yes! There does seem to be a connection between IBS and PCOS. This is because there tends to be a higher prevalence of IBS in women already diagnosed with polycystic ovarian syndrome (PCOS). But, before we get too far, let’s talk about IBS:

What is Irritable Bowel Syndrome (IBS)?

IBS is a chronic gut disorder that hinders how your digestive system functions. With this condition, there is no visible damage or disease, but for some reason, the gut doesn’t function properly. With the movement of irritable bowel syndrome (IBS), flare-ups and remission can ebb and flow, making symptom management difficult. And, like PCOS, the root issue isn’t totally clear, but several factors are at play.

Inflammation, dysregulation in the gut-brain axis, hormonal changes, food sensitivities, and imbalances of gut bacteria all seem to contribute to IBS. Symptoms of IBS include bloating, abdominal pain, gas, diarrhea, constipation, and issues with bowel habits and stool consistency. If you’re a Cyster, you’re probably thinking that a lot of these symptoms are similar to PCOS symptoms!

The Connection Between PCOS and IBS

Both PCOS and IBS are associated with gut health issues. The gut is the hub of communication of the whole body. So, when there’s an issue with your digestive system, it impacts hormone balance, inflammation, cognitive health, and more! Therefore, it’s possible that both conditions have the same cause or that one condition could trigger the other. 

Similarities of PCOS and IBS

Hormonal Imbalances:

Both PCOS and IBS have similar imbalances of sex hormones. Testosterone, estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH) are often dysregulated in both conditions. Ultimately, these hormones can all impact gut motility and sensitivity. 

Inflammation: 

Inflammation is natural. It’s how the body fights off injury, infection, and stress. However, when inflammation is constant, it does more harm than good. In both IBS and PCOS, inflammation is chronic. This means it disrupts the balance of gut bacteria, weakens the intestinal lining, increases foot sensitivities, and makes the digest system more reactive overall. 

Gut-Brain-Hormone Axis Connection:

Remember when I said the gut is the central hub of communication for the whole body? Well, in both PCOS and IBS, the gut-brain-hormone axis (the system that allows your gut, brain, and hormones to “talk” to each other) can become disrupted. 

As stress increases, this communication breakdown gets worse, creating a vicious cycle. Mood issues (like anxiety or depression) can trigger gut symptoms, while digestive problems can worsen mental health. It becomes a constant feedback loop that makes both conditions harder to manage unless the root problem is addressed. 

Overlapping Symptoms: 

There are a lot of overlapping symptoms of PCOS and IBS. This, of course, suggests similar root issues, which is good news! Similar root issues mean similar treatment plans, too. Here are the overlapping symptoms of PCOS and IBS:

• Bloating
• Abdominal Pain
• Pelvic pain or Pressure
• Constipation
• Diarrhea 
• Gas
• Fatigue 
• Brain Fog
• Mood Swings
• Food Sensitivities or Intolerances
• Weight Gain or Difficulty Losing Weight
• Sugar Cravings
• Irregular Bowel Movements
• Sleep Disturbances
• Skin Issues 

Does PCOS Cause IBS Symptoms? 

Short answer? No, PCOS doesn’t directly cause IBS symptoms. However, if you’re a woman dealing with both, the root issues behind PCOS can worsen IBS symptoms—and vice versa. The two conditions often feed off each other, making symptom management more complex if both aren’t addressed. 

So, IBS in women with PCOS is often harder to manage than in women with IBS alone. One of the biggest reasons this combination is so challenging is because of insulin resistance, which is common in PCOS. Insulin resistance can negatively affect gut health, hormone imbalance, and inflammation—all of which fuels IBS symptoms.

When we eat glucose (AKA sugar), our cells convert that glucose into energy and release insulin to manage everything else. However, when you have insulin resistance, your body doesn’t respond effectively. Instead of converting the sugar into energy, your body stores it as fat and absorbs it into the bloodstream. This process can lead to high levels of testosterone, trigger inflammation, and worsen gut health. And from this, you can experience gut dysbiosis, gut motility issues, worsened gut sensitivity, and more. As I said, it’s all one big feedback loop. 

Additionally, high insulin levels lead to intense sugar cravings. If you give in to those cravings and eat a lot of highly processed carbs, that can be bad for gut health, too. Other reasons for worsened symptoms are the prevalence of stress, changes in the menstrual cycle, inflammation, and imbalances of male and female sex hormones in both conditions. Needless to say, living with both IBS and PCOS can seriously impact your quality of life—especially if the conditions are left unmanaged.

How To Manage PCOS And Irritable Bowel Syndrome

Adopt a gluten- and dairy-free, anti-inflammatory diet.

One of the best ways to manage the root issues of IBS and PCOS is with an intentional diet! You can experience HUGE symptom relief from both conditions just by changing the way you nourish your body. Many women looking for symptom relief often turn to the FODmap diet, but it doesn’t always work for everyone. I recommend a gluten- and dairy-free anti-inflammatory diet to balance hormones, reduce inflammation, and boost insulin sensitivity. You can find all of my favorite PCOS-friendly (and IBS-friendly!) recipes on The Cysterhood app.

Keep a journal to identify trigger foods. 

Though a gluten- and dairy-free diet is a good start, several other foods could be triggering your gut symptoms as well. Keep a food journal to track how your symptoms are impacted by what you eat. Here’s a physical food sensitivity journal, but there are great apps for food sensitivity tracking, too! 

Be mindful of your macros. 

To support your digestion, it’s important to eat balanced meals that include a good ratio of fat, carbs, and protein (macros). This can help with many gut issues of PCOS and IBS, including bloating, blood sugar crashes, constipation, and even food cravings. Balanced meals also support hormone regulation, steady energy, and a more resilient gut-brain connection—key to managing both conditions long-term.

Need help with this? Here’s how to track your macros. 

Include prebiotic and probiotic foods. 

Prebiotic- and probiotic-rich foods can also be beneficial for digestive health. Think of foods like onions, garlic, asparagus, artichokes, apples, oats, kimchi, miso, kombucha, and coconut yogurt. If you’ve downloaded The Cysterhood app, there are tons of recipes on there that include these nutrient-dense ingredients.  

Take strategic vitamins and supplements. 

Supporting your digestion nutritionally is so important when managing IBS and PCOS. However, nutrient gaps are inevitable even with a healthy diet. This is why it’s essential to talk to your doctor about supplements that can improve your gut health, hormone balance, insulin resistance, and inflammation.

Here’s what I recommend:

• Probiotics (Here are the top probiotics for women with PCOS)
• Inositol
• Berberine
• Omega-3
• Multivitamin with Vitamin D3, Zinc, B-Vitamins, and Magnesium

Stay hydrated with water and herbal teas. 

Hydration plays a key role in hormone balance, digestion, and inflammation, so be sure to drink plenty of water. However, herbal teas can offer additional benefits including calming inflammation, supporting liver detox, easing bloating, and promoting proper adrenal health. For a powerful herbal tea blend, drink a cup of Testosterone Relief Tea twice a day for significant symptom improvement! 

Do daily, gentle, slow-weighted workouts. 

The right type of exercise can also give your body a big boost if you’re dealing with IBS and PCOS. I recommend gentle, slow-weighted workouts. These don’t just help you work out the muscles and improve insulin sensitivity—they calm the body for better gut-brain communication. You can find workout routines on The Cysterhood app that are great for IBS and PCOS. 

Prioritize good quality sleep. 

Poor quality sleep can have a domino effect on almost every part of the body, including the metabolic, adrenal, and digestive system. Prioritize getting the best 7-10 hours of good quality sleep possible. If you’re not sure where to start, here’s how to get better sleep with PCOS and IBS. 

Incorporate stress management techniques. 

We’ll say it one more time: stress is BAD for gut-brain communication! So, work on incorporating stress management techniques into your daily routine. Things like mediation, walking, deep breathing, acupuncture, creative expression, aromatherapy, and mindful eating are all great places to start. 

PCOS and IBS are connected and can be managed naturally—together!

Getting to know how PCOS and IBS are connected is the first step to symptom relief. When you tackle things like inflammation, hormonal imbalances, and insulin resistance with natural lifestyle tweaks, you can ease and even reverse your conditions. Managing both doesn’t have to be overwhelming; it’s totally doable. And, when you join The Cysterhood, you’ve got everything you need to make it happen! 

There are so many ways to reverse polycystic ovary syndrome (PCOS) and reverse your symptoms naturally. The key is getting to the core of your symptoms by making one intentional lifestyle change at a time. One of the best ways to get to those root issues? Nutrition. As a PCOS dietitian, I am so passionate about helping Cysters make a real impact on their body using delicious, but strategic, foods and eating habits. A gluten- and dairy-free anti-inflammatory diet can improve insulin sensitivity, reduce inflammation, and balance hormones, reversing symptoms of PCOS like weight gain, difficulty losing weight, fatigue, and cravings. 

If you’ve been researching nutrition for a while, you know that eating well isn’t just about what you eat. It’s mostly about that, yes! But, it’s also about being intentional with our meals and exercises that target the root causes of our symptoms. This is why The Cysterhood app not only includes hundreds of recipes, but it also has a handy meal planner, a carb and calorie tracker, and routine builder. It’s also why I recommend tracking your macros! 

Not sure what tracking macros is? That’s what I’m going to discuss today! I’ll break down what macros are, what your macros need to be, and how to track them to level-up your nutrition habits! 

Macros for PCOS: Fueling Your Body the Right Way 

Not all foods are created equal—you know that! But, foods aren’t simply good for you or bad for you. It’s a lot more nuanced than that! Instead of focusing on restrictive dieting, you should instead focus on eating balanced foods. You want a variety of protein, fats, and carbs in your carb tolerance range in the right ratios to best support your body and manage PCOS. This is what tracking macros is all about!

Here’s what you need to know:

What Are Macros & Why Are Macros Important For PCOS?

Macronutrients (macros) are the name for the three main nutrients that support our body: carbohydrates, protein, and fat. Carbs help give you energy. Protein is essential for muscle tissue repair, hormone production, and immune health. And, fats help with cognitive function, cellular health, and hormone balance. You need all of them for a healthy body! However, too much of one and not enough of another can make it hard for you to reach your health goals, even when you’re eating PCOS-friendly foods. 

Too many carbs can worsen insulin resistance (which is already super common in women with PCOS) and contribute to belly fat, but too little will have you feeling fatigued. That’s why we recommend discovering your unique Carb Tolerance Range (we help you find this in The Cysterhood App!). Too much protein can displace other nutrients, but too little can make it difficult to balance blood sugar levels, fight cravings, and feel energized. And, too much fat can increase inflammation and delay digestion, but too little can throw off hormones and decrease vitamin absorption.

So, to lose weight, improve symptoms, and reverse PCOS, it’s a good idea to be mindful of macronutrient balance! 

What Should Macros Be For PCOS?

Protein: 30-35%

Protein should make up 30-35% of your daily calorie intake. For PCOS, I recommend you aim on the higher side! Some great high-protein foods include salmon, lentils and beans, chicken, turkey, and eggs. 

Fat 30-35%

Healthy fats like olive oil, avocados, nuts, nut butters, coconut flakes, and chia seeds should make up 30-35% of your macronutrient balance. Skip fats from fried foods, processed meats, and packaged baked goods. 

Carbs 30-40%

For carbohydrates, aim for 30-40%. The total percentage depends on your carb tolerance, but you should generally aim for the lower side of things to manage insulin levels. And, for your daily carb intake, don’t jump to processed foods and sugar drinks. Instead, choose low-glycemic fruits (like berries), starchy vegetables (like squash and sweet potatoes), and whole grains (like quinoa). A little dark chocolate is good, too!

How To Count Macros When You Have PCOS

Step 1: Calculate your calorie needs. 

Before you can calculate your macros, you need to know your goal total calories for the day. It has to do with your weight, height, physical activity levels, and goals! Here’s an in-depth calorie calculator from the Mayo Clinic. 

Step 2: Set your macro goals. 

Next, break up your macros based on the percentages above! For protein, aim for about 1 gram of protein per pound of your body weight. Then, aim for 30-35% of your calorie intake coming from fat, which will shake out to 60-80 grams of fat. Any calories you have left after that should go to carbs!

Step 3: Find a macro tracking app. 

Tracking macros can be done on pen and paper, but it’s not always easy to know whether a food is fat, protein, or carbs. Use a macro tracking app to keep it all straight for you! Here are some popular ones:

• MyFitnessPal
• Cronometer
• Carb Manager

Step 4: Eat PCOS-friendly foods.

Now that you know how your macronutrients break down, it’s time to fill your plate (or your meal planner.) You can build out your plan on The Cysterhood app, which is full of PCOS- friendly foods and delicious meals that will keep you on track without giving up your favorite dishes. I’m talking pizza, brownies, burgers—it’s all about intentional ingredients and nutrient balance! 

Step 5: Pair macros strategically. 

Every meal or snack should include all three macros. Protein and fat help slow down the digestion of carbs, which prevent blood sugar spikes and crashes that can lead to cravings, fatigue, and insulin resistance. When your meals are balanced with all three, you’ll enjoy steady energy, feel fuller for longer, and support more stable hormones. 

Step 6: Prep and plan your meals.

It’s hard to follow any diet without a plan. When you’re hungry, and aren’t sure what to eat, it’s easy to grab processed, quick foods that don’t offer great nutritional value or macro balance. So, to set yourself up for success, plan your meals in advance! Here’s a 7-day PCOS diet plan to get you started, then you can build your own meal plan on The Cysterhood app! 

Step 7: Track your symptoms, too. 

Remember, the goal of your anti-inflammatory, gluten- and dairy-free diet is to help reverse PCOS and live symptom-free. So, as you’re logging your macros and eating well, also track the improvements in your symptoms. Seeing real progress will keep you motivated and help turn these healthy habits into long-term lifestyle change.

Step 8: Adjust your macros when needed.  

Your macro needs may change over time. Here are some signs it may be time to change things up:

• You stop seeing progress in symptoms or weight loss. (Lower carbs and fat. Increase protein.) 
• Your physical activity levels change. (Increase carbs and protein.)  
• You start experiencing new symptoms. (Reevaluate macro balance.)
• Your goals change. Like, you shift to muscle building over weight loss. (Increase protein and carbs.) 
• You’ve increased your carb tolerance. (Add more complex carbs.) 
• You’re feeling too hungry or too full. (Reevaluate macro balance.)

What Should I Add to My PCOS Grocery List for Balanced Macros?

Dairy-Free Alternatives

• Unsweetened almond milk, oat milk, or coconut milk
• Dairy-free cheeses
• Dairy-free yogurts (coconut or almond-based, unsweetened)
• Nutritional yeast (for cheesy flavor)

Gluten-Free Grains & Grain Alternatives

• Oats
• Quinoa
• Almond flour, coconut flour, cassava flour
• Brown rice, wild rice
• Buckwheat

Protein

• Organic chicken
• Grass-fed lean beef
• Wild salmon
• Lentils and chickpeas
• Canned or dried beans (black beans, kidney beans)
• Organic tofu or tempeh (if you can tolerate soy with PCOS)
• Collagen peptides (dairy-free)
• Grass-fed beef jerky or turkey sticks (no added sugar)

Vegetables

• Zucchini, bell peppers, and cucumbers
• Sweet potatoes
• Garlic and onions
• Avocado
• Leafy greens (spinach, kale, arugula)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

Fruits

• Berries (blueberries, raspberries, blackberries)
• Lemons and limes
• Apples
• Pears

Oils, Nuts, and Seeds

• Avocado oil
• Coconut oil
• Extra virgin olive oil
• Chia seeds, flaxseeds
• Walnuts, almonds, pumpkin seeds, sunflower seeds
• Nut butters (almond, cashew, sunflower—no sugar added)

Treats & Sweeteners

• Dark chocolate (70%+ cacao, dairy-free)
• Raw cacao powder
• Coconut flakes (unsweetened)

Condiments & Sauces

• Coconut aminos
• Tahini
• Mustard, hummus (check for additives)
• Tomato paste, salsa (sugar-free)

Herbs & Spices

• Turmeric
• Cinnamon
• Ginger
• Oregano
• Thyme
• Rosemary
• Parsley
• Cilantro
• Cumin
• Coriander
• Paprika
• Basil
• Sea salt

Beverages

• Herbal teas (Testosterone Relief Tea)
• Bone broth
• Sparkling water

Macros are a great way to get the most out of your meals!

The bottom line? Macros aren’t just numbers—they’re tools. When used with intention, they can help you stop guessing and start truly nourishing your body. For women with PCOS, this means fewer symptoms, more energy, and finally feeling in control of your health. You don’t need to eat perfectly. You just need to eat with purpose. And, when you do, food becomes your most powerful form of medicine! That, along with other lifestyle changes that naturally manage PCOS, can make a big BIG difference in your health. 

Though a gluten- and dairy-free, anti-inflammatory diet and macro tracking is great for healing PCOS, it can still be hard to get all your recommended, daily vitamins and minerals. That’s why I recommend taking PCOS-friendly supplements to fill the gaps. You can find the full line on Ovafit! And, for more on how to use nutrition to reverse PCOS, browse the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast. 

If you have polycystic ovarian syndrome (PCOS), you know that this hormonal disorder does more than cause cysts on the ovaries. There are a ton of PCOS symptoms from weight gain and irregular menstrual cycles to mood swings and excessive hair growth. Tackling the long list of side effects of this condition can feel completely overwhelming, which is one of the big reasons I started my blog and podcast to take Cysters like you step-by-step through the natural healing process. 

One of the symptoms that can really be frustrating is excessive facial hair growth. For many women, the dark, coarse facial hair that often comes with PCOS is annoying, time-consuming, and can be embarrassing. And, beyond its appearance, this type of facial hair in women often signals an underlying condition that contributes to many other common PCOS symptoms.

Thankfully, there is a way to get rid of PCOS facial hair naturally by treating the root cause. That’s what I’m going to be discussing today! 

Skincare Routine For PCOS Facial Hair: How to Treat Your Hirsutism Inside and Out 

In this post, I’ll explain what PCOS facial hair is, what it looks like, and the options you have to treat it! Of course, I’ll also get into a solid skincare routine for managing day-to-day PCOS facial hair. Let’s get into it:

What Is PCOS Facial Hair?

Hirsutism is a condition where women grow excessive, coarse, and dark hair in areas where it typically appears on men like the chin, upper lip, sideburns, and beard area (and sometimes the body, too).

It’s especially common in people with PCOS, because it’s linked to elevated levels of androgens (male hormones like testosterone). Since one of the root issues in PCOS is a hormonal imbalance, hirsutism ends up being a pretty common symptom.

What Does PCOS Facial Hair Look Like?

PCOS facial hair is usually wiry, dark, and thick—nothing like peach fuzz that’s barely visible and hardly has any texture. It’s usually longer, coarser, and more noticeable. And, if that wasn’t frustrating enough, PCOS facial hair also grows back fast even after shaving, plucking, or waxing, which can make it feel like a constant battle.

So, do you just have to accept a daily date with a razor and the bathroom mirror? No! There are lots of ways to get rid of PCOS facial hair. Here are some things you can try!

Why Does PCOS Cause Facial Hair?

High levels of androgens actually stimulate hair follicles on certain areas of the body. The hormones bond to receptors in the hair follicles and tell them to produce thicker, darker, more coarse hair. This mimics male-pattern hair growth—even in women! 

How to Stop Facial Hair Growth Due to PCOS?

Focus on blood sugar balance. 

If you want to reduce facial hair, you have to stabilize your blood sugar. Why? Because high insulin leads to high androgens. To keep blood sugar levels in check, build meals with protein, healthy fats, and fiber. It’s also best to avoid long gaps between meals and limit refined carbs, sugar, alcohol, and processed foods. 

Build a hormone-supportive routine. 

Unwanted hair growth comes from irregular hormone levels. So, it’s essential that you adopt daily habits to support a more hormone-friendly environment. Prioritize consistent sleep, do daily slow-weighted exercises, and practice good stress management techniques. 

Use supplements that target the root causes.

Food is important, but it can’t meet every nutritional need. Take supplements like inositol, berberine, omega-3s, zinc, vitamin D, and magnesium for the best support! (All available at Ovafit’s shop.) These vitamins and minerals can lower insulin levels, reduce inflammation, and support healthier androgen levels over time. 

Support detox and hormone clearance. 

Your body needs to properly process and eliminate excess hormones, including androgens. If this system isn’t working well, those hormones can build up and worsen symptoms. You can support this process by staying hydrated, eating fiber-rich foods, supporting gut health, and minimizing exposure to endocrine disruptors in your environment.

Pair internal healing with external care.

While you work on internal balance, use external methods to manage symptoms in the short term. Gentle shaving, dermaplaning, or laser treatments are all viable hair removal options for PCOS. However, remember results aren’t permanent until you address the root cause. 

Stay consistent long enough to see results. 

Facial hair growth doesn’t change overnight. Hair cycles take time, and your hormones need time to rebalance. Stay consistent with your habits, even when progress feels slow. Over time, as insulin levels improve and androgens decrease, you’ll start to notice slower growth, finer hair, and fewer new hairs forming.

Reconsider prescription medications. 

Often, doctors will suggest hormonal birth control pills or anti-androgen medications to manage unwanted hair, oily skin, and acne. These medications can seem like a quick-fix on the surface, but they only mask the problem—and usually come with their own list of side effects. When it comes time to wean off the medications, facial and body hair and all the other high androgen symptoms will probably come back. (And

Why Do Women Get Facial Hair​ Outside of PCOS?

PCOS isn’t the only reason women develop facial hair. In many cases, it still comes down to hormones—specifically androgen levels—but there are several other factors that can play a role.

Hormonal Changes

Natural shifts in hormones can increase facial hair growth, especially during puberty, pregnancy, or menopause. As estrogen levels drop and androgens become more dominant, hair can grow thicker and darker.

Genetics

For some women, facial hair is simply genetic. If the women in your family tend to have more body or facial hair, you may experience the same pattern regardless of hormone conditions.

Insulin Resistance

Even without a PCOS diagnosis, insulin resistance can still raise androgen levels. This can trigger similar symptoms, including unwanted facial hair growth.

Thyroid Disorders

An underactive or overactive thyroid can disrupt hormone balance, which may contribute to changes in hair growth patterns.

Medications

Certain medications can increase androgen levels or affect how your body responds to hormones. These may include steroids, some fertility treatments, or medications that impact hormone regulation.

Adrenal Gland Issues

Your adrenal glands also produce androgens. Conditions that affect adrenal function can lead to excess androgen production and increased facial hair.

What Helps With PCOS Facial Hair?

Increase insulin sensitivity.

When managing PCOS facial hair, it’s important to get to the root causes of this symptom. One of the main culprits is insulin resistance, which is where your body isn’t able to process glucose properly, raising your insulin levels. However, it doesn’t just throw off insulin; it sends other hormones out of balance, too. 

These shifts contribute to PCOS facial hair and other skin issues like skin tags and acanthosis nigricans (skin darkening). Luckily, you can increase insulin sensitivity and improve these symptoms with an anti-inflammatory, gluten- and dairy-free diet, regular slow-weighted workouts, and supplements like Inositol and berberine. 

Lower androgen levels. 

As mentioned, another core issue leading to facial hair in women with PCOS is high androgen levels. Androgens are male sex hormones, and when they’re high in women, they lead to male-pattern facial hair growth as well as hormonal acne, head hair thinning, and other PCOS symptoms. 

Insulin resistance is actually part of the reason Cysters have high androgens, so addressing that will help with androgen levels, too. Other things you can do is manage stress levels, get high-quality sleep, remove endocrine disruptors, and drink Testosterone Relief Tea. The supplement Inositol will also really help with elevated androgens, but so do zinc, omega-3, and vitamin D. 

Reduce inflammation. 

Chronic inflammation interrupts normal hormone signaling, sending plenty of hormones out of whack, including insulin, cortisol, and androgens. Inflammation basically means your body is in constant survival mode, prioritizing only the essential processes and ignoring things like hormone regulation and metabolic function. 

A gluten- and dairy-free diet, the slow weighted exercise, managing stress, and good sleep can be a big help! You also want to ensure you’re staying hydrated and taking omega-3 fatty acids, curcumin, magnesium, vitamin D, and zinc! (You can find all of these in Ovafit’s Metabolism Plus bundle.) 

Address nutrient deficiencies. 

Any time we’re low on essential vitamins and minerals, it can disrupt normal bodily functions. So, consider getting labs done to identify potential nutrient deficiencies to set yourself up for success! Addressing inflammation, insulin resistance, and hormone imbalance is much easier with the right support in place. You can likely address most of your nutrient gaps by taking what’s included in our Metabolism Plus bundle along with Inositol Complete 4:1 and Berberine Advanced! 

Improve gut health. 

Poor gut health can trigger chronic inflammation, worsen insulin resistance, and make it harder for your body to detox excess androgens so it needs to be addressed to get rid of PCOS facial hair! To support the gut, consider taking a probiotic and adding fermented foods to your diet, as well as implementing the lifestyle changes already mentioned above. 

How To Manage PCOS Facial Hair With Skincare

Remember that skin health starts within. 

Though you maybe came here for a good skincare routine, remember that the root of all good skincare starts within! You can find resources including PCOS-friendly recipes and workout guides on The Cysterhood app that can help you make the lifestyle changes needed to get to the root of your PCOS facial hair. 

Use products that are strategic and gentle. 

Skincare products are packed with various active ingredients that address different skin concerns. If you’re dealing with PCOS facial hair, it’s important to choose products that not only soothe the skin after hair removal but also help balance the effects of excess oil (that clogs pores) and inflammation caused by high androgen levels. Look for ingredients that gently support skin recovery, prevent breakouts, and keep your skin hydrated and calm.

Here are ingredients to look for:

• Niacinamide: balances oil production, calms inflammation, and supports skin barrier
• Salicylic acid: unclogs pores, prevents clogging, and helps prevent acne 
• Azelaic acid: reduces redness, evens skin tone, and may help with post-shave bumps
• Benzoyl Peroxide: targets acne-causing bacteria and reduces breakouts, especially around shaved or waxed areas
• Retinols: boost cell turnover, prevent clogged pores, and fade dark spots from repeated hair removal
• Squalane: lightweight, non-comedogenic hydrator that helps support the skin barrier

Establish a sustainable, intentional routine. 

If you really want your skincare to have an effect, it’s important that you have a solid skincare routine that you do every day. Not only should your routine address PCOS facial hair, but other PCOS skin issues, too!

Example PCOS Morning Skincare Routine:

• Step 1: Gentle Cleanser – Use a non-foaming, hydrating formula with salicylic acid or azelaic acid to balance oil and prevent breakouts.
• Step 2: Toner – Choose one with niacinamide or green tea extract. This will soothe and prep the skin.
• Step 3: Serum – Apply a niacinamide (5–10%) serum to reduce oil, calm inflammation, and minimize pores; add azelaic acid for bumps or redness.
• Step 4: Moisturizer – Go for a lightweight, non-comedogenic cream with ceramides or squalane. The purpose here is to hydrate and support the skin barrier.
• Step 5: Sunscreen – Use SPF 30+, preferably mineral-based (zinc oxide or titanium dioxide) to protect from sun damage and post-shave sensitivity.

Example PCOS Evening Skincare Routine:

• Step 1: Cleanser – Repeat your gentle cleanser or switch to a richer one if your skin feels dry or tight.
• Step 2: Treatment (rotate every other night) – Use retinol, salicylic acid, or benzoyl peroxide depending on your skin’s needs. (Avoid on freshly shaved skin).
• Step 3: Soothing Serum – Apply one with Centella Asiatica, panthenol, or licorice root to calm and heal irritated areas or dry skin.
• Step 4: Moisturizer – Use a richer non-comedogenic moisturizer to lock in hydration and repair overnight.

Don’t feel shame about shaving!

You should never feel shame about shaving if you have PCOS facial hair. It’s a completely normal way to manage unwanted hair, and contrary to old myths, shaving doesn’t make hair grow back darker, thicker, or faster.

In fact, shaving gently exfoliates the skin by removing dead skin cells, which can help brighten your complexion and prevent clogged pores. It may also support lymphatic drainage by stimulating circulation, promoting healthier, glowing skin. Plus, a smooth surface lets your skincare products absorb better, making your routine more effective. So, don’t stress—shave away!

Remember: laser hair removal works best with hormonal support!

Laser hair removal can be a helpful tool for managing facial hair with PCOS—it can lighten the hair, reduce coarseness, and slow regrowth. However, because PCOS is driven by hormonal imbalances, new hair may continue to grow unless the root cause is addressed. That’s why combining laser treatments with a holistic approach to managing your hormones can lead to better, longer-lasting results. If you’re looking for a natural way to support your body and tackle hirsutism from within, check out my essential guide to managing PCOS naturally and how to stop facial hair growth due to PCOS naturally!

You don’t have to live with PCOS facial hair, reverse it naturally!

Dealing with PCOS facial hair can feel frustrating, but remember: it’s more than just a cosmetic issue. It’s a sign of deeper hormonal imbalances that you can work on naturally. By focusing on your overall health and reversing PCOS, nourishing your skin with gentle, targeted products, and building a consistent routine, you’re giving yourself the best chance to feel confident and comfortable in your own skin. 

It can be a long process, but it’s absolutely worth it to feel better and reverse your PCOS symptoms for good! Find more Cysters going through the same healing journey (and lots of support and resources) on The Cysterhood app! We can’t wait to see you there. 

Living with Polycystic Ovary Syndrome (PCOS) often means managing a long list of chronic symptoms, everything from stubborn weight gain, infertility, excessive hair growth on the face and body, acne, mood swings, fatigue, and and hormonal imbalances that can throw your whole system off. But one symptom that doesn’t get talked about enough? Pain. For many Cysters, PCOS pain (especially cramping) can be sharp, persistent, and sometimes completely debilitating.

If that’s you, know this: you’re not imagining it, and you don’t have to just “deal with it.” While most people experience some mild cramping around their cycle, PCOS-related pain can be much more intense and far less predictable. But there’s good news…there are ways to address the root cause and find real, lasting relief.

In this post, we’re breaking down exactly why PCOS can cause cramping, what makes this pain different, and the natural strategies that can help you feel better.

Cramps And PCOS: Understanding the Link and Finding Relief

Most women feel some period pain or mild cramping from time to time. Maybe you didn’t hydrate enough, you’re recovering from an illness, or maybe you ate something that just didn’t agree with you. It happens. But for women with PCOS, pain can be a lot more than occasional; it can be daily, and periods can bring cramps so intense they completely wipe you out.

If that sounds like you, take a deep breath. You don’t have to live with chronic pain! And, you also don’t need to always rely on prescription painkillers or invasive procedures to feel better. There are natural, holistic ways to get to the root cause of PCOS-related pain and actually work toward long-term relief, not just a temporary fix.

But, before we talk about how to ease the pain, let’s first understand why PCOS can cause cramping in the first place.

Can PCOS Cause Cramping?

Yes! Many Cysters experience cramping throughout their cycle and particularly during their periods because of PCOS hormonal imbalance. (Here’s more on what periods are like with PCOS.)

How Does PCOS Cause Cramps?

Hormone balance is essential for a healthy menstrual cycle. Each phase of the menstrual cycle relies on precise shifts in sex hormones to keep things moving along. When even one hormone is out of balance, it can throw off the entire cycle. In PCOS, excess androgen levels (male sex hormones) often interfere with this hormonal rhythm, which interferes with the menstrual cycle and causes cramping in a few ways. Here’s how:

Irregular Ovulation and Ovarian Cysts

Ovulation is when a mature follicle in the ovary releases an egg into the fallopian tube, where it can either be fertilized or eventually shed during your period. But with PCOS, your body might delay or skip ovulation altogether. When that happens, the follicles that were supposed to release an egg can just keep growing, sometimes turning into ovarian cysts. 

That buildup can stretch and put pressure on the ovaries, which is why you might feel cramping or a dull ache, even when you’re not on your period. In some cases, the cysts can even rupture, leading to severe pain in the lower abdomen. 

Endometrial Build-Up

Remember how each phase of the menstrual cycle depends on precise hormonal shifts? Ovulation plays a key role by triggering the production of progesterone, which helps stabilize the uterine lining. Estrogen naturally builds up that lining to prepare for a potential pregnancy (which is totally normal), but without enough progesterone to balance it out, estrogen keeps thickening the lining beyond what’s needed. Not only can this have a negative effect on fertility, but all that endometrial build-up has to be shed during menstruation, which can lead to a heavier, longer period and more severe menstrual cramps. 

Inflammation 

High androgen levels can trigger insulin resistance, which is when your body struggles to process glucose and carry out metabolic functioning correctly. When this happens, our body’s immune system overreacts, prompting chronic, low-grade inflammation. It’s like a domino effect! 

This inflammation can make the pelvic area more sensitive and reactive, increasing the pain and discomfort especially around the ovaries and uterus. It can also trigger the release of certain chemicals, like prostaglandins, which cause the uterus to contract more strongly. These stronger-than-usual contractions can lead to more noticeable or painful cramping, even outside of your period. Over time, this inflammation can also worsen hormonal imbalances, creating a cycle of ongoing pain and discomfort. 

Other Causes of Cramping

There are other issues that could cause severe cramping that may not have to do with PCOS. So, if you’re really struggling and no remedies are working, seek medical attention and talk to your doctor about endometriosis, pelvic inflammatory disease, uterine fibroids, irritable bowel syndrome, pelvic floor injuries, and other potentially painful disorders that could explain your cramps. 

You can read more about PCOS ovulation pain and how to ease discomfort in this post.

What Do PCOS Cramps Feel Like?

What cramping and menstrual pain feels like really varies from person-to-person based on the severity of their underlying issues. However, this is what each type of pain could be signalling;

• Dull, Persistent Pain in the Pelvic Area: This kind of ache often comes from inflammation or the pressure of growing ovarian cysts. 
• Strong, Intense Waves of Pain in the Pelvic Area: Many women with PCOS describe menstrual cramps like this, especially when the uterine lining has gotten thicker than usual because of low progesterone.
• Sharp, Stabbing Pains to One Side of the Pelvis: When ovarian cysts get bigger or are about to rupture, you might feel sudden, sharp pains on one side of your pelvis.

If these don’t describe your pain well, there could be another issue. Read our other posts on PCOS abdominal pain and PCOS pelvic pain.

How To Relieve PCOS Cramps for Good

Try an anti-inflammatory, gluten- and dairy-free diet. 

And give it time! Inflammation and excess androgens are two major root causes behind PCOS pain, and the good news is, both can be supported naturally through the right nutrition. While dietary changes aren’t an overnight fix, they can create long-term relief as your hormones gradually begin to rebalance.

That’s why I often recommend trying a gluten- and dairy-free anti-inflammatory diet for at least 30 days. This gives your body time to calm inflammation, improve insulin sensitivity, and regulate hormone levels in a more sustainable way. After those 30 days, you can try reintroducing certain foods slowly and see how your body responds, because everyone’s symptoms and sensitivities are different.

And don’t worry—this isn’t about restriction. It’s about finding delicious, nourishing foods that actually help you feel better. Inside The Cysterhood app, you’ll find meal plans, recipes, and grocery lists made just for Cysters. So if you’re ready to reduce cramping and other symptoms at the root, we’ve got your back!

Take inositol, berberine, and other strategic supplements.

Your body needs the right nutrients to function properly, and when you’re dealing with PCOS, some of those needs are even higher. Chronic inflammation, hormonal imbalances, and blood sugar dysregulation can all contribute to painful cramps. That’s where the right supplements can make a big difference. These are my go-to recommendations for supporting your PCOS symptoms from the inside out:

• Inositol Complete 40:1: This combination of myo- and d-chiro-inositol in the body’s natural 40:1 ratio helps improve insulin sensitivity and hormone balance. Better blood sugar balance = less inflammation and more regular ovulation.
• Berberine: A natural compound that supports blood sugar regulation, improves insulin sensitivity, and lowers inflammation—three key players in PCOS pain.
• Omega-3: This anti-inflammatory powerhouse can help reduce prostaglandin levels—chemicals that cause uterine contractions. High levels can lead to more intense cramps, so balancing them can ease period pain.
• Curcumin: The active ingredient in turmeric, curcumin is known to calm chronic inflammation, which can help reduce discomfort during your cycle.
• Multivitamin: When you’re not getting enough of the essential nutrients your body needs, it can worsen hormone imbalance and make PCOS symptoms more difficult to manage. A high-quality multivitamin fills in those gaps and supports your body on a cellular level.

You can find all of these in our OvaFit line! These supplements are NSF-certified, PCOS-friendly, and formulated with research-backed ingredients to help Cysters feel their best.

Drink hormone-balancing teas. 

Herbs are another helpful way to naturally support your body and balance hormones! There are quite a few teas that have been shown to reduce androgen and testosterone levels: spearmint, lemon balm, orange peel, chamomile, rosehip, peppermint, cinnamon, nettle, lavender, and calendula tea all have powerful hormone balancing effects! 

That’s why they’re all included in my Testosterone Relief Tea blend. With just two cups a day over time, you can experience relief from lots of PCOS symptoms related to high androgens, including cramping!

Do regular, slow-weighted workouts even when on your period.

Movement is medicine, especially for PCOS. Regular, slow-weighted workouts can help lower inflammation, build lean muscle, improve insulin sensitivity, and support hormone balance without the cortisol spike that can come from intense cardio or HIIT. But here’s the key: how you move matters.

With PCOS, your workouts should be gentle, intentional, and cortisol-conscious. That means slow, controlled strength exercises with 60-second rest breaks between sets. These pauses give your body time to reset and keep your stress hormones in check, which is especially important if you’re dealing with cramps, fatigue, or irritability during your cycle.

While you might not feel like moving when cramps hit, light movement can actually help. Exercise releases endorphins (your body’s natural pain relievers!) and supports circulation, which can ease discomfort. But always listen to your body. Some days you may need movement, and other days, you may need extra rest, and that’s okay too.

You can find a whole library of PCOS-friendly, slow-weighted workouts inside The Cysterhood app, including full-length routines that support your cycle, hormones, and energy levels.

Drink plenty of water.

Staying hydrated might seem simple, but it’s one of the most powerful (and underrated!) ways to help relieve cramps and PCOS-related pain. When your body is properly hydrated, your muscles (including the uterus) are less likely to spasm and cramp. This is because water keeps muscles soft and pliable, and hydration is essential to proper nerve communication in the body! 

Water also helps flush out excess hormones, reduce bloating, and support better circulation, which can ease inflammation and pelvic discomfort. Dehydration, on the other hand, can make cramps feel sharper and more intense. So, sipping water throughout the day (especially during your period) is a small habit that can make a big difference in how you feel.

Get plenty of quality rest. 

Prioritize rest, even when sleep feels hard. If you’ve ever tossed and turned all night with PCOS, you’re not alone. Sleep struggles are common for Cysters, thanks to hormone imbalances that can disrupt melatonin, increase cortisol, or cause blood sugar crashes in the middle of the night.

But here’s the thing: sleep is when your body does its deepest healing. It’s when hormones rebalance, inflammation calms, and your metabolism resets. So even though getting good sleep with PCOS can feel frustrating, it’s still one of the most powerful tools you have for reducing symptoms like cramps, fatigue, and mood swings.

Instead of aiming for perfection, start by building a calming nighttime routine: reduce screen time before bed, enjoy a cup of Testosterone Relief Tea, try box breathing to lower cortisol, and create a consistent sleep schedule that helps your body wind down naturally.

And if sleep doesn’t come easily every night? Be kind to yourself. Prioritizing rest in any form (whether it’s sleep or simply slowing down) is a meaningful part of your PCOS healing journey. Here’s more on how to get better sleep with PCOS.

Reduce stress and practice stress management. 

Managing stress isn’t just good for your mind, it’s essential for easing PCOS cramps and pain, too. When your body is under chronic stress, it produces more cortisol, a hormone that can throw off your entire hormonal balance, increase inflammation, and make cramping worse. 

High stress levels can also disrupt ovulation and worsen pain sensitivity, making you feel more achy and tense. Practicing stress-reducing habits like deep breathing, gentle movement, meditation, journaling, getting out in nature, or even a quiet cup of Testosterone Relief Tea can help calm your nervous system, lower cortisol, and support a more balanced, less painful cycle. Small moments of calm really do make a difference!

Use pain management techniques in the meantime. 

All of these steps are designed to holistically target the root causes of your PCOS cramping and, over time, they can make a big difference in how you feel. That said, healing is a process, and results won’t happen overnight. So while you’re working on the long-term, here are some pain-relief tools to help you manage cramping in the moment and get through those tougher days with more comfort.

• Use a TENS machine.
• Try heat therapy like heating pads or warm baths. 
• Rest in the fetal position to relieve tension on your pelvis. 
• Practice gentle stretching and yoga.
• Get a lower back or abdominal massage.
• Do deep breathing and guided meditation.
• Consider acupuncture. (This can have long-term gains, too!) 

PCOS can cause cramping, but you can naturally relieve your pain!

Living with PCOS cramps can be tough, but relief is definitely within reach. By addressing the underlying causes and caring for your body, you can gradually ease the pain and improve other PCOS-symptoms, too! It’s a journey that takes time, but with patience and the right approach, you’ll find yourself feeling stronger, more balanced, and more in control of your cycle, and that makes all the difference.

For more ways to reverse your condition and live symptom-free with PCOS, head to the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast! I’ve got so much more to tell you about how you can naturally address the root issues of PCOS for long-term relief!