If you’re a woman with polycystic ovary syndrome (PCOS), you’re probably no stranger to high blood sugar! You may even know that up to 80% of women with PCOS have insulin resistance, which is when your body can’t process glucose correctly instead of converting sugar to energy, your body stores it as fat and absorbs it into the bloodstream. These high insulin levels contribute to a bunch of PCOS symptoms like weight gain, cravings, fatigue, darkened skin, and more. It also increases your risk of long-term complications like type 2 diabetes and heart disease!
But, can people with PCOS experience LOW blood sugar (also known as hypoglycemia) as well as high blood sugar? That’s what I’m going through today! I’ll explain how to pick up on the signs of low blood sugar and how to fix it if you do have it! Here’s what you need to know about hypoglycemia and PCOS:
What You Need to Know About PCOS And Low Blood Sugar
Hypoglycemia (AKA low blood sugar) happens when the glucose levels in your blood drops below the normal range for blood sugar levels. That means your blood glucose levels would be below 70 mg/dL.
Can PCOS Cause Hypoglycemia?
Yes! In some instances, though rare, PCOS can play a role in low blood sugar! Women with PCOS are at a higher risk of “reactive hypoglycemia” where your body produces an excessive amount of insulin while eating to sort of prepare your body for all the sugar it plans to receive. You’re more likely to have reactive hypoglycemia if you eat meals that have a higher proportion of carbs, you have insulin resistance, or both.
After your body produces all that extra insulin, your body’s glucose levels abruptly drop right after your meal. This can make you feel sweaty, shaking, irritable, and even hungry despite just having a big meal. In case it wasn’t clear, these big fluctuations are not normal! We need to get to the root of the problem to maintain blood sugar levels without all the sharp peaks and valleys.
List of Hypoglycemia PCOS Symptoms
Shakiness or Tremors
Sweating
Dizziness
Fatigue
Headaches
Hunger
Irritability
Anxiety
Heart Palpitations
Confusion
Blurred Vision
Sweating and Anxiety
Increased Pulse Rate
Increased Blood Pressure
Brain Fog
Memory Issues
Mood Swings
Tingling Sensation in Hands and Feet
Darkening of Skin
Frequent Urination
Increased Thirst
Increased Hunger
Hypoglycemia PCOS Treatments
Eat 3-4 balanced meals a day.
One of the best ways to keep your blood sugar stabilized is by making sure you don’t skip your meals. You want to avoid letting your blood sugar drop too low between meals, so eat breakfast, lunch, dinner, and snacks in between. In addition to that, finding your Carb Tolerance Range can be helpful in knowing how much carbs you need to feel good and satisfied. Eating below your Carb Tolerance Range and even more than that can worsen that drop in blood sugar after eating and intensify those cravings.
I recommend trying a gluten- and dairy-free anti-inflammatory diet that focuses on high protein and healthy fats. And, don’t worry, this isn’t at all restrictive! You can still eat delicious food like pizza, brownies, and chicken nuggets, but with intentional ingredients that help you maintain your blood sugar levels, reduce your insulin resistance, and relieve PCOS symptoms! Download The Cysterhood app where we can help you find your Carb Tolerance Range and PCOS-friendly meal plans that align with the different carb levels!
Stay hydrated.
You need to be hydrated so that your kidneys can secrete excess blood sugar in your bloodstream and maintain healthy blood sugar levels. It also helps support healthy levels of hormones and reduce insulin resistance. So, drink plenty of water throughout the day to give your body the best chance at blood sugar regulation!
Reduce your stress levels.
Stress can negatively impact your PCOS symptoms, but I probably don’t have to tell you that! However, do you know that stress isn’t just hard on your mind, but it’s hard only on your body, too? Stress can cause hormone imbalance and worsen insulin resistance. And. remember, insulin resistance can lead to hypoglycemia! So, try to reduce your stress levels by cutting back your busy schedule, meditating, getting out in nature, practicing daily self-care, and anything else to improve your state of mind.
Take helpful supplements.
There are plenty of supplements that can help with blood sugar balance. They essentially work by filling nutrition gaps to allow your body to function optimally to better manage glucose levels. Some supplements that have been shown to help with hypoglycemia are Inositol, omega-3, and vitamin D3. These supplements have even more benefits beyond blood sugar balance for PCOS, so you should definitely consider adding them to your routine! You can get all three from my NSF-certified PCOS-friendly supplement line Ovafit!
Consider monitoring your blood sugar.
If you continue to struggle with your insulin levels, talk to your doctor about glucose monitoring. It can be a hassle and is usually only necessary if you’ve been diagnosed with type 2 diabetes, however, if you’re having consistent issues, it can be helpful to use a continuous glucose monitor to keep your levels in check and respond appropriately. Here’s more on CGM and PCOS!
Tackle hypoglycemia with the right natural remedies!
No matter what, you should first consult your doctor if you think you may be hypoglycemic. However, remember that high or low blood sugar and insulin resistance can be reversed naturally using intentional lifestyle changes to things like diet and exercise.
As many of us Cysters have unfortunately experienced, getting pregnant and staying pregnant can be a heartbreaking struggle. Some women with polycystic ovarian syndrome (PCOS) even experience multiple miscarriages or the inability to get pregnant at all. Studies show that the miscarriage rate of women with PCOS is between 30% – 50%, whereas women without PCOS experience miscarriage only 10% – 15% of the time.
First of all, if this is you, know that I am here for you and we hope the information here helps and gives you the support you need. Second, know that there are SO many ways to naturally improve your fertility and pregnancy success rate without all the invasive procedures and medications. (But remember, there’s no shame in going that route if you’ve tried other avenues and you and your doctor think that would be best.)
If you’ve had a miscarriage or you’re just aware of the risk factors, have finally become pregnant, and are understandably worried about the outcome of your pregnancy as a woman with PCOS, this post will help give you the tools to help you carry your baby safely to term. Today, I am going to walk you through some steps you can take to help you increase your chances of a successful pregnancy.
How To Avoid Miscarriage With PCOS
Before you can start taking steps to have a healthier and more successful pregnancy, you need to understand how PCOS affects pregnancy in the first place. Knowing where your body may need extra support will help you fill those gaps and potentially help you prevent miscarriages.
*Remember, miscarriages don’t always have a cause, and no matter what, don’t blame yourself for your miscarriage. Your condition is not your fault and oftentimes when miscarriages occur, they can’t be 100% explained or attributed to a single cause. So, don’t overthink this or let yourself harbor any guilt if the outcome is negative. You are doing your best!
How Can PCOS Cause Miscarriage
Though polycystic ovary syndrome (PCOS) doesn’t directly cause miscarriage, the way it impacts your body can make a less than favorable place for a fetus to thrive. This is due mostly to hormonal imbalances that can cause high levels of androgens (male sex hormones) and luteinizing hormone (LH). Higher levels of these hormones can prevent your body from achieving the balance it needs to create a healthy mature egg and support the growth of a fetus.
Insulin resistance is another contributing factor that many women with PCOS deal with daily. This is when your body doesn’t process glucose into energy, but instead stores it as fat and it’s absorbed into the bloodstream. This can increase your risk of gestational diabetes and obesity (which makes pregnancy complications more likely) and actually impacts your endometrial lining. Without a thick and healthy uterine lining, implantation can be difficult, increasing the risk of early miscarriages.
The link between PCOS and miscarriage isn’t direct, however, the issues of imbalanced insulin levels and hormone levels that come with PCOS can worsen your reproductive and metabolic health, increasing your risk of miscarriage. But, we can naturally improve hormone balance and insulin sensitivity to relieve your PCOS symptoms and reduce those increased risks of miscarriage!
How To Prevent Miscarriage With PCOS
Try a gluten and dairy-free diet.
An intentional, balanced diet can help boost insulin sensitivity and balance hormones! I recommend trying a gluten- and dairy-free anti-inflammatory diet that’ll support your PCOS body all around by reducing inflammation. Try it for 30 days to see if your symptoms improve. And, yes, I know that cravings during pregnancy can be INTENSE and food aversions can make things difficult too, however, a PCOS diet doesn’t have to be restrictive. I recommend swapping the ingredients of your favorite meals with PCOS-friendly alternatives, that way you get the best of both worlds.
Whether you’re craving ice cream or pizza . . . or you can only stomach oatmeal I have delicious and healthy PCOS-friendly versions of meals, snacks, and desserts on The Cysterhood app!
Find an exercise schedule that works for you.
Doing slow, weighted exercises is also key to reducing insulin levels and balancing hormones! It can even be stress-relieving, and keeping our cortisol levels low is important for healthy pregnancies. Although the workouts we recommend are low intensity, it’s recommended you don’t start any new exercises when you’re pregnant. We recommend talking to your doctor about which exercise movements are right for your pregnancy.
One of the first things you do when you get pregnant is jump on a multivitamin if you’re not already! It helps fill nutrition gaps that may be preventing your body from running optimally. Because having PCOS means that we already have nutrient deficiencies, these gaps may be contributing to our hormonal imbalances and insulin resistance. Talk to your doctor before starting any new vitamins. Check out the MetaMulti from Ovafit. It’s made specifically to fill the nutrient gaps of PCOS and includes some of the essential vitamins for pregnancy like iron and folic acid!
Practice self-care and stress management.
It’s no secret that high stress increases the risk of miscarriage in women. High stress can aggravate hormone imbalance, raise blood pressure, hinder immune function, and worsen insulin resistance. None of that is good for PCOS symptoms or a healthy pregnancy!
Hydration is another key component of any healthy pregnancy. It helps with amniotic fluid production, nutrient transport to the baby, oxygen delivery to the baby, temperature regulation, and hormone balance. Plus, dehydration can cause pregnancy complications, including miscarriage, if it’s severe enough or there are other mitigating factors. So, stay hydrated to help you reduce your risk!
Prioritize your prenatal care.
The most important step is to see a good OBGYN right away. Make sure you’re seeing someone who listens to you, understands your condition, and will help ease any anxiety or worries through specialized care. Your doctor can help monitor your baby’s health and keep you both on the right track.
To reduce the chance of miscarriage, work on healing your PCOS body naturally!
PCOS is connected to a lot of chronic symptoms and can worsen reproductive health. That means getting pregnant and staying pregnant is a struggle for many women with PCOS. However, with the right lifestyle changes, you can heal your PCOS, reduce your symptoms, and increase your chances of having a successful pregnancy.
For more on pregnancy and PCOS, check out these posts and podcast episodes:
Polycystic ovary syndrome (PCOS) is usually marked by three common root issues: hormonal imbalances, insulin resistance, and inflammation. Most people know all about the hormonal side of things, but the other two issues can be just as problematic. Insulin resistance, for example, is one of the main reasons why Cysters struggle to lose weight, constantly feel fatigued, develop skin tags, and are at an increased risk of type 2 diabetes and heart disease.
Insulin resistance is when your cells don’t respond properly to glucose. Instead of converting the sugar into energy like it’s supposed to, it’s absorbed into the bloodstream and stored in the body as fat. (Hello weight gain and high blood sugar levels!) Because of this issue, women with PCOS sometimes go hyperglycemic if the insulin resistance is not well-managed. This is when blood glucose is too high and can cause those long-term complications like diabetes.
But . . . what about hypoglycemia? Can women with PCOS experience low blood sugar as a result of their condition? That’s what we’re going to explore today!
What’s the Relationship Between PCOS and Hypoglycemia?
Women with PCOS actually CAN experience hypoglycemia. The specific type of hypoglycemia that Cysters should watch out for is reactive hypoglycemia. This is when your body produces an excessive amount of insulin while eating. This can sometimes happen when you eat meals with lots of carbs or you have insulin resistance or both!
Basically, all that excess insulin in your body post-meal causes your glucose levels to tank right after a meal. This may make you feel shaky, sweaty, dizzy, irritable, fatigued, and even hungry despite the heavy meal. It’s not normal to have these big fluctuations in fasting insulin levels, but it can happen if you have PCOS due to insulin resistance and hormonal imbalances that prevent insulin sensitivity and insulin stability.
Does PCOS Cause Hypoglycemia?
Usually, no. A Cyster is way more likely to experience hyperglycemia than hypoglycemia. However, the circumstances that can make your insulin levels way too high can actually make your insulin levels fall way too low too. The problem is with the body’s overproduction of insulin and your cell’s lack of response to insulin. It’s a bad combination that can have your blood sugar levels spiking and dropping all the time!
Not only can these peaks and valleys further increase your risk of long-term complications like heart disease and type 2 diabetes, but they can also cause a lot of unpleasant symptoms. Fatigue, headaches, brain fog, memory issues, and mood swings are all super common with women experiencing hypoglycemia or hyperglycemia.
How To Manage Hypoglycemia When You Have PCOS
Eat 3-4 balanced meals a day.
A good way to keep your blood sugar stabilized is to eat regular meals! I recommend 3-4 meals a day. Essentially, breakfast, lunch, and dinner with a snack in there somewhere. This will keep your blood sugar from dipping too low between eating times. Don’t skip meals!
If you’ve wondered about intermittent fasting, know that it still can work for someone with PCOS! I recommend fasting for no longer than 12 hours (most of that you’d be sleeping). For more on this, check out the episode of A Cyster and Her Mister about intermittent fasting and PCOS.
Opt for meals that are high in protein and healthy fats.
Protein and healthy fats are digested more slowly in the body. That means that carbs are absorbed slower too, which leads to a gradual release of glucose into the bloodstream. This can help prevent those spikes and dips! Because of the slower digestion, protein and healthy fats usually make you feel fuller longer, help you maintain energy levels, and actually help improve insulin sensitivity!
Be cautious of sugary foods and drinks.
I definitely am not here to say don’t eat any carbs. That’s just not sustainable! However, it’s a good idea to discover you carb tolerance and reduce your sugar intake.
If you want to learn how to discover your carb tolerance, or get ideas on how to get your sweet fix without compromising your health goals or you need more protein-rich meal ideas, download The Cysterhood app for all of my PCOS-friendly recipes and meal plans!
Stay hydrated.
Dehydration can worsen both hypoglycemia and hyperglycemia. Water is essential for diluting blood sugar in your bloodstream, supporting proper kidney function, balancing hormones, and increasing insulin sensitivity. Keep drinking water to keep your body in a healthy state.
Do slow, weighted workouts every day.
Exercise has been shown to help boost insulin sensitivity. Since insulin resistance is a main cause of hyperglycemia or hypoglycemia, regularly exercising is super important to prevent problems! However, you don’t want to do anything that increases your cortisol (stress levels), so slow-weighted or meditative workouts are best. You can find all the best PCOS-friendly workout routines on The Cysterhood app!
Consider taking Ovasitol, omega-3, and vitamin D3.
Supplements can be a big help to support your body in proper blood sugar regulation! Studies show that Ovasitol, omega-3, and vitamin D3 can all improve insulin sensitivity. You can get all of those from Ovafit!
PCOS can lead to spikes and drops in blood sugar, but you can naturally regulate your levels!
Polycystic ovary syndrome (PCOS) can really impact your metabolic health. Insulin resistance is probably a cause of lots of your chronic symptoms! Luckily, you can naturally regulate your blood sugar levels and reverse your symptoms.
Polycystic ovary syndrome (PCOS) is a common hormonal condition that can cause a lot of chronic symptoms. It’s a good idea for Cysters with PCOS to try and understand what’s going on in your body, so that you can identify symptoms and learn how to manage them.
Some common symptoms of PCOS are irregular periods, acne, excess hair growth, darkened skin patches, and weight gain. Cysters also experience gut issues like gas and bloating that can fluctuate during certain parts of the cycle. In fact, many women report feeling bloated and actually gaining 1-5 pounds during ovulation!
Is PCOS to blame for this? That’s what we’re going to discuss today. We’re going to talk about bloating and PCOS. We’ll explain what could be causing it and how you can fix it naturally.
What to Do About PCOS Bloating During Ovulation
Bloating is actually common during ovulation for all women! Women who are ovulating experience bloating for a few reasons. First of all, as hormones like estrogen and luteinizing hormone (LH) spike during ovulation, it can cause water retention, which of course leads to bloating.
Additionally, during ovulation your digestion can slow way down, causing gas and bloating. Finally, the increased blood flow to the pelvic area can cause swelling and that bloated feeling! This is why women ovulating can gain between 1-5 lbs during ovulation. However, if your cycles are normal, the weight should go back down.
But, can PCOS make this process worse? Can bloating be more severe with PCOS? Let’s talk about it!
Does PCOS Cause Bloating?
Hormonal Imbalances
So, I said that the extra weight that comes during ovulation goes away with a normal menstrual cycle. However, we all know that Cysters often don’t have normal menstrual cycles! The hormonal imbalances associated with PCOS can lengthen your cycles or even prevent ovulation. Since the hormones don’t stabilize, sometimes the bloating persists!
Particularly, high androgen levels and low progesterone levels can cause problems. Progesterone helps regulate fluid balance, so if it’s too low, bloating and water retention is normal!
Insulin Resistance
Insulin resistance is common with women with PCOS. In fact, up to 80% of women with PCOS have insulin resistance! It’s where your body can’t correctly process glucose, so instead of turning sugar to energy, it’s absorbed as fat and into the bloodstream. This is one of the main causes of PCOS weight gain, but it also causes you to retain water and bloat!
Chronic Inflammation
Hormonal imbalances and insulin resistance can lead to chronic low-grade inflammation, which is where your immune system attacks your healthy cells instead of toxins and bacteria. This can cause symptoms like fatigue, body pain, digestive issues, skin problems, frequent illness, and bloating!
Gut Health
Inflammation and insulin resistance can throw off the balance of gut bacteria in your body. When your digestive system isn’t working the way it’s supposed to, it can lead to bloating, food intolerances, diarrhea, constipation, and more! Here’s more on gut health and PCOS.
How To Get Rid of PCOS Bloating During Ovulation
Take probiotics and supplements.
Probiotics are great for gut health! They help balance the gut bacteria to prompt healthy digestion and reduce inflammation. Both are great to reduce PCOS bloating! Other supplements can help with bloating too like b vitamins, vitamin D, iron, magnesium, and Ovasitol! You can get all of these from my PCOS-friendly supplements at Ovafit.
Stay hydrated.
It may seem like drinking more water when you’re having water retention issues is a bad idea, but it’s not! When you’re dehydrated, your body will start to take on water to compensate. So, staying hydrated will actually keep everything moving, detox your body, and reduce bloating!
Do regular slow, weighted workouts.
Want to know a great way of getting rid of excess fluid? SWEATING! Working out is not only great for sweating to reduce water retention, but it can also increase circulation, balance hormones, and reduce inflammation! For the most beneficial exercises for PCOS, I recommend slow, weighted workouts! You can find lots of workouts to follow on The Cysterhood app!
Eat a balanced diet and be mindful of certain foods.
What we eat can have a big impact on bloat. For Cysters I recommend trying a gluten- and dairy-free anti-inflammatory diet that’ll help support your body in reducing inflammation and androgen levels. You still get to eat delicious food!
To help specifically with bloating, I recommend incorporating natural diuretics into your diet like cucumbers, nettle tea, lemon tea, ginger tea, and green tea. Upping fiber and protein intake can help as well! Eating PCOS-friendly foods and avoiding eating too much sugar and salt can also be helpful. And, again, a balanced diet isn’t made to be restrictive, just intentional! With my plan, which you can find on The Cysterhood app, you can still eat everything from pizza and brownies to pancakes and tacos!
Practice stress management.
Stress can worsen a lot of PCOS symptoms, including bloating. It can worsen hormone balance by increasing cortisol levels, disrupting communication between your gut and brain, diverting blood flow away from your digestive system, and worsening inflammation. Try stress management techniques like yoga, meditation, getting out in nature, doing things you love, and just taking good care of yourself. You deserve it!
You can naturally reduce bloating during ovulation!
Can PCOS cause bloating during ovulation and other parts of the menstrual cycle? YES! However, there are ways to naturally reduce bloating and ease your symptoms. You can find out more about that on the PCOS Weight Loss blog and the A Cyster and Her Mister podcast! I’m here to help you live symptom-free with PCOS!
Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause a variety of symptoms. Some of the common symptoms of PCOS are things like weight gain, menstrual irregularity, fatigue, hirsutism, hair loss, and acne. However, there are lots of other symptoms of PCOS you don’t often hear about! Hormonal imbalances can impact pretty much every system in the body, from our metabolism to our brain. (Here are some of those unusual symptoms of PCOS.) So, many chronic symptoms can be due to PCOS.
The symptoms we’re going to talk about today are abdominal pain! PCOS can cause lots of aches and pains, but pain in the lower abdomen can be sourced to specific root issues caused by PCOS. So, today, we’re going to discuss why women with PCOS have lower abdominal pain and what you Cysters can do about it!
What To Do About PCOS Pain in Lower Abdomen?
So, we all know about menstrual cramps, but what about when the lower abdominal pain stretches beyond the period window? What could that be about? That’s what we’re going to look into. There are actually a few reasons you could be experiencing PCOS pelvic pain or lower abdominal pain!
Does PCOS Cause Pain in Lower Abdomen?
Polycystic ovarian syndrome (PCOS) can be a cause of lower abdominal pain. It could also be related to a similar condition. Here are some common reasons for pain in the lower abdomen with PCOS:
Ovarian Cysts
One of the most common reasons for lower abdominal pain is ovarian cysts. Cysts are fluid-filled sacs that form on the ovaries. Often they disappear on their own without treatment and you may never know they were there to begin with. However, in some cases, they grow larger and rupture, causing abdominal pain, bloating, nausea, and pain during sex and bowel movements.
Ovarian cysts can happen due to problems with the menstrual cycle that we Cysters often face! High levels of androgens (male sex hormones) and other sex hormone imbalances can prevent our bodies from properly ovulating. When this happens, eggs aren’t released and the follicles stay in the ovaries and potentially grow into cysts. So, if you have irregular periods (more than 35 days apart) cysts could be the cause of your pain!
GI Issues
Another reason you may feel lower abdominal pain is gut issues! GI problems are super common with women with PCOS because of inflammation and insulin resistance. Insulin resistance is when your body doesn’t correctly process glucose. Instead of converting the sugar to energy, it stores it as fat and the excess is absorbed into your bloodstream. When this happens, it worsens hormonal balance and inflammation as your body tries to produce enough insulin to get your levels back down. All of this causes a mess for your gut!
When your gut bacteria are imbalanced because of insulin resistance and inflammation, it can cause headaches, joint pain, weight gain, fatigue, food sensitivities, digestive issues, and even lower abdominal pain. If you have these other symptoms of GI issues, your poor gut health may be to blame for your lower abdominal pain! Here’s more on gut issues and PCOS.
Endometriosis
Endometriosis and PCOS aren’t the same, and one doesn’t cause the other. However, sometimes the symptoms can be confused, so it’s a good idea to understand the difference to ensure you have the right diagnosis! Here’s my full post on endometriosis vs. PCOS, but essentially endometriosis is more of a physical condition whereas PCOS is hormonal.
Women with endometriosis experience a lot of pelvic pain because endometrial tissue grows outside the uterus and binds organs and pelvis tissue together. Of course, this creates lots of inflammation and pain! It can also cause ovarian cycles, chronic lower back pain, painful periods, heavy periods, pain during sex, pain during bowel movements and urination, infertility, fatigue, and nausea. If your lower abdominal pain is severe, it may be a good idea to reassess your PCOS diagnosis and ensure that you don’t actually have endometriosis!
Treatments for PCOS Pain in Lower Abdomen
Stay hydrated.
Of course, we all know that staying hydrated is important for overall health! However, it’s specifically helpful for abdominal pain, because hydration can help improve gut health. It helps maintain proper digestion, increase nutrient absorption, and balance the bacteria to prevent inflammation. Staying hydrated can also help potentially with ovarian cysts by helping keep your hormones balanced and immune health optimized!
Try heat therapy or warm baths.
Heat can help relax your muscles to ease abdominal pain from any source. So, try drawing a warm bath for yourself or using a heating pad. If you’re taking a bath, I also recommend adding a few drops of essential oils that are known for easing pain, like clary sage, lavender, or sandalwood. Here’s more on how to use essential oils with PCOS.
Eat a balanced diet.
The right foods can make all the difference when it comes to insulin resistance and inflammation—two of the primary causes of PCOS abdominal pain! Your diet doesn’t need to be restrictive, just intentional. I recommend a gluten- and dairy-free anti-inflammatory diet that centers on nutrient-dense and DELICIOUS foods! You can find meal plans full of tasty meal options that’ll support your healing goals on The Cysterhood app.
Exercise can not only help your overall wellness, it can have direct pain relieving benefits by releasing endorphins and enkephalins that naturally block pain signals and alleviate anxiety and depression. Pretty amazing what a little physical activity can do!
Practice good stress management techniques.
Stress can be a big contributor to high insulin resistance. So, reducing your stress levels is critical to relieving pain that comes from PCOS! You can do this by practicing self-care, mediating, getting out in nature, and just making overall positive lifestyle changes that make you happier and more relaxed!
Try castor oil packs.
If ovarian cysts are your problem, many Cyster feel relief with castor oil packs! They’re thought to reduce inflammation, promote good circulation, soften the cysts, and boost your overall immune response. Here’s how you make a castor oil pack for ovarian cysts.
Take the right supplements.
Cysters who want to heal their PCOS need to give their body the right support to keep insulin resistance low, inflammation managed, and hormone balance regulated. One way to do this is by taking intentional supplements! First of all, a quality probiotic can help with the gut health side of things, keeping inflammation and GI issues at bay.
Additionally, I recommend a good multivitamin, curcumin, omega-3, and Ovasitol. A multivitamin will give you whole-body support while curcumin and omega-3 can help a ton with inflammation. Lastly, Ovasitol can help with all three major issues with PCOS: inflammation, hormone balance, and insulin resistance. You can find all these on Ovafit, the supplement line made specifically for women with PCOS.
PCOS can contribute to pain in the lower abdomen, but there are things that can help!
PCOS can come with a lot of unpleasant symptoms to say the least. However, these chronic symptoms don’t have to be your every day. With the right healing strategy, you can live totally symptom-free with PCOS. You can find all the best ways to reverse your symptoms and heal on the PCOS Weight Loss blog and on the A Cyster and Her Mister podcast! We can’t wait for you to join us!
Polycystic ovary syndrome (PCOS) is very common in women of reproductive age. Pretty much everyone has heard of it! However, few people know the full list of symptoms. They know the big ones like irregular periods, infertility, weight gain, and hormonal imbalance. However, there’s a lot more that women with PCOS deal with on a daily basis.
One unusual symptom of PCOS you may not have heard of is skin darkening. It can happen anywhere on the body, but often shows up in creases and on the inner thighs. But, why??? How is this related to PCOS? That’s what I’m going to discuss today! I’ll break down why skin darkening occurs and how you can fix it to look and feel your best!
PCOS Dark Inner Thighs: What it is and Why it Happens
There are a lot of natural treatment options for PCOS and the dark skin patches that it causes, but you’ve got to know what causes this symptom before you can treat it! Interestingly enough, insulin resistance is to blame. Here’s how…
How Does PCOS Cause Dark Inner Thighs?
Up to 80% of women with PCOS have insulin resistance. This is where your body doesn’t process glucose correctly, and instead of converting the sugar into energy, it’s stored in your bloodstream and in your body as fat. Of course, this adds weight and raises your blood sugar levels, but that’s not all it does. High insulin levels can prompt the ovaries to produce more androgens (like testosterone), causing a lot of PCOS problems.
Insulin resistance and hormonal imbalance trigger many common symptoms, including fatigue, intense cravings, irregular menstrual cycles, excessive hair growth on the face, head hair loss, mood swings, sleeping problems, and conditions like acanthosis nigricans. Acanthosis nigricans occurs when high insulin levels stimulate the growth of skin cells and melanin, leading to hyperpigmentation. This results in thick, dark patches and skin tags, often appearing on the inner thighs and in skin folds. So, the key to improving your skin texture and evening the skin tone is improving your insulin sensitivity!
PCOS Hyperpigmentation Treatment Tips
Do slow-weighted or meditative exercises every day.
Exercise is essential to increasing insulin sensitivity to lower those blood sugar levels. As you workout, your muscles require more energy. So, instead of storing sugar as fat or pumping it into the bloodstream, your body uses that glucose for workout fuel! Over time, working out actually makes your body more responsive to insulin, so even on the days you miss a workout your insulin resistance won’t worsen. When you make working out a routine, your insulin sensitivity just gets better and better!
High stress triggers the hormone cortisol, our stress hormone, and it tells our brain that we’re stressed, which creates a vicious cycle because our blood sugar goes up when we’re stressed…making us more stressed! Not managing daily stress can make our brain think that we’re in danger, this is one of the many things our body does to protect itself. In order to protect ourselves, our body stores insulin and fat. We don’t want that! (Here’s more on the relationship between stress and insulin resistance.)
So, reducing stress is important for lowering insulin resistance and improving those dark patches. Try relieving stress by practicing self-care, getting outside, doing something you love, meditating, or anything else that helps you relax!
Eat a balanced diet.
I don’t think you’ll be surprised to hear that eating well can lower your blood sugar levels! I recommend an anti-inflammatory gluten- and dairy-free diet packed with nutrient-dense foods that’ll support your healing! Though you should avoid gluten, dairy, processed food, sugar, red meat, and alcohol, a PCOS-friendly diet doesn’t have to feel restrictive at all!
You don’t have to give up what you love. With just a few ingredient swaps, you can still eat pizza, cupcakes, ice cream, chicken nuggets, pancakes, and more! You can find all of my fave PCOS-friendly recipes on The Cysterhood app!
Take helpful vitamins and supplements.
No matter how solid your diet is, it’s hard to get all your necessary vitamins and minerals because just having PCOS and inflammation makes us nutrient deficient! Nutrient deficiencies are common, and when we have them, it’s difficult for our body to do what it’s supposed to, including processing glucose. Some of the most helpful vitamins for skin darkening are vitamin C, vitamin E, zinc, omega-3, and Inositol! You can grab any of these supplements on Ovafit, where we have high-quality, PCOS-friendly supplements made specifically for you and your unique body!
Drink plenty of water.
Staying hydrated can help your skin in more ways than one. Not only can it help with hormone balance and inflammation, which can help improve insulin sensitivity, but it can also ensure your skin is soft, healthy, and able to properly filter out environmental toxins. So, for skin health (and your overall health) drink plenty of water!
Get better quality sleep.
Sleep is essential for hormone balance and healthy metabolic function. When we don’t get enough quality rest, the body struggles to regulate insulin, cortisol, testosterone, and other key hormones. So, prioritize better sleep hygiene to give your hormones the support they need.
Protect your skin from the sun.
No, sunscreen, protective clothing, and other topical treatments won’t lower insulin resistance. However, UV rays can have a similarly negative effect on your skin, triggering your body to produce more melanin. More sun means MORE skin discoloration. So, protect your body from the sun and especially protect it around the areas where you already have thick, dark patches of skin.
Establish a good skincare routine.
Taking care of your skin externally is just as important as taking care of internally. So, if you’re struggling with PCOS-related skin issues, it may be time to update or establish a good skincare routine. I recommend glycolic or hyaluronic acid cleanser, toner, serum, moisturizer, and sunscreen in that order. Then, I suggest you gently exfoliate once a week to even your skin tone, improve skin texture, and encourage cell turnover. For more on this, listen to our episode of A Cyster and Her Mister all about PCOS skincare!
Heal the dark skin patches by improving your insulin sensitivity!
A treatment plan for dark skin patches starts with addressing insulin resistance. The best part is, improving insulin sensitivity will not only help your skin, but it’ll help a lot of other PCOS symptoms too, like cravings! You’ll also see improvements in losing weight, fighting fatigue, treating cystic acne, and more.
If you’re a woman with polycystic ovary syndrome (PCOS), it is so important to have protein in all your meals! I always say that having adequate protein is the “secret” for Cysters to thrive with PCOS. Of course, you probably know that protein is good for muscle growth and repair, but it’s also great for relieving insulin resistance and the symptoms that come with it!
Up to 80% of women with PCOS have insulin resistance. This is a condition where your body doesn’t correctly respond to glucose. Instead of the sugar you consume converting to energy, it’s stored as fat and raises your blood sugar levels. That error in sugar processing can cause symptoms like intense cravings, weight gain, darkened skin patches, fatigue, and more! So, by managing insulin resistance, you can help reverse a lot of symptoms for your body.
Protein helps you do just that! Complete protein minimizes glucose impact and digests slowly. Why does this matter? It actually allows you to feel full for longer periods and improve how your body absorbs nutrients. This is why, I always recommend a variety of protein sources in meals and snacks for women with PCOS! However, sometimes it’s hard to get enough protein from food alone to manage our symptoms. That’s where gluten- and dairy-free protein powders can come in handy.
6 Protein Powders for PCOS
There are lots of different types of protein powders out there. It’s hard to know which one to use! You want something high-quality and also PCOS-friendly… that means, no dairy, no gluten, low sugar, no additives . . . and third-party tested if possible!
Once you choose a protein powder, you can incorporate it into your diet in lots of ways! Smoothies, desserts, chia pudding, overnight oats, waffles, and more are all PERFECT vessels for getting extra protein. (You can find lots of recipes that include protein powder on The Cysterhood app.)
Is Protein Powder Good for PCOS?
If you’re a woman with PCOS, you likely know how difficult weight loss and symptom management can be. With fluctuating hormones affecting everything from your metabolism to your reproductive health, relief can feel like an uphill battle. But protein can help. Because of this, most PCOS-diet plans tell you to eat more protein. Some find it hard to hit their intake goals, but protein powder can be a big help.
Eating more protein can help manage blood sugar, reduce cravings, promote muscle growth, and aid calorie burning. All these benefits can lead to weight loss and natural PCOS symptoms relief! To reach optimal protein levels in your diet, I recommend including multiple sources of protein, one of them being protein powders!
Remember that protein powder is a supplement and not a replacement for other protein sources. You should still aim to eat lean, whole-food protein each meal. But, adding protein powder to breakfasts and snacks will make it easier to hit your daily protein goal. I typically aim for 30g of protein for each meal, especially breakfast. And if I eat carbs for a snack, I pair it with protein to increase feelings of fullness and prevent overeating.
With consistent protein intake, many Cysters report fewer cravings, better energy, and improved appetite control. Adding protein powder to meals or snacks can be an easy way to support those changes. Especially on busy days when hitting your protein goals feels harder! Over time, increasing your daily protein can have a meaningful impact in how you feel.
If you’re looking for the best protein powder for PCOS, Crave Control Protein Powder checks every box. It’s great for hormone health, blood sugar balance, and cravings. As a Registered Dietitian who specializes in PCOS, I created Crave Control to go beyond basic protein. One serving delivers 20 grams of pea, pumpkin seed, and chia protein to support fullness, blood sugar balance, and steady energy. All without dairy, gluten, soy, or artificial ingredients!
What truly sets Crave Control apart is that it doesn’t stop at protein. The formula includes clinically studied ingredients like DygloFit® extract and chromium picolinate. These support GLP-1 pathways, appetite regulation, and insulin sensitivity. Most protein powders focus only on muscle recovery or calories. That’s not really what Cysters need. Instead, Crave Control targets the root causes of PCOS-related cravings and metabolic issues.
Crave Control avoids the overly sweet taste that can fuel sugar cravings. Instead, it has a twinge of natural sweetness from fermented Reb M (plant-based stevia). Then, it’s lightly flavored with real vanilla and cinnamon. Its flavor and formulation blends easily into smoothies, oats, or coffee and works especially well in a high-protein breakfast!
Bottom line: While many protein powders can help you hit your protein goals, Crave Control Protein Powder is the best option for PCOS. It’s one of the only powders designed with hormone balance, blood sugar, and cravings in mind—not just macros.
The Garden of Life Organic Vegan Sport Protein Powder is jam-packed with great ingredients to help PCOS bodies. One scoop of this vegan protein powder provides 30 grams of protein, jump-starting your daily intake. (As a bonus, I recommend 30 grams of protein for breakfast, so this is perfect for your morning smoothie!)
Just one serving of Orgain Sport Organic Vegan Protein Powder contains 30 grams of protein and a whopping four grams of fiber. (Another great breakfast choice!) And, if you’ve listened to my podcast or read any of my other blogs, you know just how important fiber is for Cysters like us!
Promoting nine essential amino acids, this powder gets its protein source from organic peas, chia seeds, and brown rice…plus it’s gluten- and dairy-free!
Available in vanilla and chocolate, this protein powder easily blends into your desserts, snacks, and smoothies. Brownie batter overnight oats, anyone? (PS. This recipe is in the Cysterhood app if you’re craving it right now!)
A note on added sweeteners and flavors: I prefer buying lightly sweetened or unsweetened protein powder. Artificial sweeteners tend to be hundreds of times sweeter than sugar, which can trick your body into thinking you are eating something sweet and cause a higher insulin response. I’ve seen patients who are addicted to sweeteners because PCOS causes such intense sugar cravings. They thought that eating sweeteners would be helpful in kicking the cravings, but it only made it worse. That’s why I don’t feel it’s the best alternative, rather we should heal our insulin resistance. One way to do that is to eat more protein 🙂
Nuzest Clean Lean Protein Powder is another gluten- and dairy-free protein powder. It’d go great in my strawberry colada smoothie on The Cysterhood app! This protein powder, packed with amino acids, L-glutamine for gut health, and plant-based protein sources, could be great for your morning routine.
In just a single scoop, you’ll get 18 to 25 grams of protein and just 2 grams of carbs. Its focus is on digestive health and metabolic benefits.
When you add a scoop of Sunwarrior Vegan Protein Powder to your recipe, you’ll add a whopping 30 grams of protein just like that. This protein powder is ideal for Cysters who love a good workout and want to recover fast with BCAAs and minerals.
It isn’t all just protein and muscle mass in this powder, though. You’ll also find gut-healthy probiotics and enzyme blends to promote a healthy gut microbiome and good digestion, all essential for us Cysters.
Choose from cake batter, chocolate, chocolate peanut butter, or vanilla to enhance your meals and snacks. Yum!
For Cysters on a budget who still prioritize protein intake and managing their symptoms, this one is for you. 365 Whole Foods Market Organic Pea Protein Powder works well for women with PCOS. With 15 grams of protein in one serving, you can boost your protein intake without breaking the grocery budget.
This unflavored protein powder mixes well with juice, smoothies, or chia seed pudding without changing the flavor. It’s one protein powder that can work in any dish, from waffles and muffins to shakes and desserts.
How Is Protein Powder Made: Ovafit’s Crave Control Protein Powder
1) Professionals select the ingredients and formulation.
As a Registered Dietitian who specializes in PCOS, I formulated Crave Control Protein Powder with trusted industry professionals. I wanted to ensure that the blend included only ingredients that are pure, organic, and highly strategic. (As well as gluten-, soy-, and dairy-free.)
Here’s what we developed:
Protein base: pea protein, pumpkin seed protein, chia protein
Actives: DygloFit® extract and chromium picolinate
Flavor/support ingredients: vanilla extract powder, cinnamon, pink salt, and fermented Reb M
2) We sourced and verified the raw ingredients.
Next, our team sourced each ingredient from trusted suppliers that met strict safety and quality standards. We required every supplier to maintain systems that prevented high-risk contaminants or adulterants.
During the qualification process, our quality team reviewed every ingredient a supplier provided. They carefully assessed certificates of analysis and confirmed their accuracy through independent testing. We approved a supplier only after completing this full verification process.
3) Trusted manufacturers produce the protein.
Before the ingredients ever reach the blending facility, each plant protein goes through its own production process. This manufacturing system extracts and concentrates the protein for use. For my Crave Control Protein Powder, this includes:
Pea protein: Manufacturers mill yellow peas, separate the protein from the starch and fiber, then gently dry the protein into a fine powder. This process creates a highly digestible, neutral-tasting protein that supports blood sugar balance and keeps you feeling full.
Pumpkin seed protein: Producers cold-press pumpkin seeds to remove most of the fat, then mill the remaining seed material into a protein-rich powder that provides minerals and a robust amino acid profile.
Chia protein: Manufacturers press and mill chia seeds to concentrate their protein content while preserving naturally occurring fiber and micronutrients.
By sourcing proteins that undergo minimal processing, we preserve the nutrient’s integrity. The final result is a blended plant-based protein that digests well, supports fullness, and aligns with the needs of women with PCOS.
4) Manufacturers prepare ingredients for consistent blending.
Before blending begins, manufacturers examine each ingredient to ensure they’re consistent across the whole batch. Then, a team sifts powders to remove clumps, standardize particle size, and carefully manage humidity to prevent moisture from affecting texture or flow. To meet our guidelines, manufacturers calibrate equipment, monitor environmental conditions, and document each preparation step for accuracy and traceability.
5) Manufacturers blend the formula.
Now that all the ingredients are ready, manufacturers premix the smaller, more concentrated ingredients like chromium picolinate and DygloFit® in a little protein powder. This step ensures even distribution and prevents uneven dosing from scoop to scoop. Next, they use an industrial blender to combine everything else.
Under our strict processing standards, they blend the formula at a validated speed and duration to create a uniform texture, flavor, and nutrient profile. Each completed batch comes with detailed records that show it meets consistency and quality standards before moving forward.
6) Facilities monitor and check the blend’s quality and safety.
Throughout production, quality teams monitor the blend to ensure consistency and safety. They collect samples from multiple points in the batch to evaluate appearance, aroma, texture, and flowability. The facility will also ensure there’s no cross-contact with products that include allergens we don’t want in the blend like dairy or gluten.
7) Teams package the pouches and code everything.
After blending and safety checks, teams fill the finished powder into our Ovafit packaging. Then, they assign each unit a lot number and production date. This allows each product to be traced back to its ingredient sources.
8) Independent labs verify the final product.
To make sure our Cysters can completely trust Ovafit’s Crave Control Protein Powder, manufacturers send samples from each batch to our labs for testing. There, we evaluate potency, purity, heavy metals, and contaminants. We’ll also confirm that the final product matches these claims on our label:
Formulated specifically for women with PCOS.
Supports GLP-1 pathways involved in appetite regulation.
Helps reduce cravings and blood sugar balance.
Contains clinically studied ingredients.
Made with a plant-based protein blend.
Vegan, dairy-free, gluten-free, and soy-free.
Made without artificial flavors, colors, or added sugars.
Independently tested for purity and potency.
How Long Are Protein Powders Good For?
Protein powders are usually good for 12-24 months if stored properly. However, check the product label for exact shelf life estimations. The package should also note best storage conditions to increase the longevity of your protein powder.
Do Protein Powders Contain Gluten?
Most protein powders, including Crave Control Protein Powder, are naturally gluten-free. I’ve formulated my plant-based protein powder with organic pea, chia, and pumpkin protein. This makes it free from wheat, barley, rye, and other gluten-containing grains.
Do Protein Powders Contain Dairy?
Many protein powders do contain dairy—which is a problem for Cysters. A lot of women cut dairy to reduce inflammation, balance hormones, and regulate blood sugars. As a PCOS dietitian, I always recommend Cysters try cutting dairy, because it can help bring SO much symptom relief!
For this reason, I’ve not included any dairy in Crave Control Protein Powder. Instead of popular whey and casein powders, the proteins in Crave Control are all plant-based and naturally gluten-, soy- and dairy-free. This is one of the reasons it’s the best PCOS-friendly protein powder on the market.
Do Protein Powders Have Sugar?
Yes, protein powders usually contain at least a little sugar or artificial sweeteners. It’s often added to improve the taste and texture of protein powders. Crave Control Protein Powder uses 1 gram of plant-based stevia, cinnamon, fermented Reb M, and real vanilla extract (no artificial flavors) to keep your protein-packed smoothies, oats, beverages, and desserts delicious.
Protein powder is a great way to support your PCOS healing goals!
Adding a scoop of protein powder to your balanced PCOS-friendly recipes can be one helpful way to manage your PCOS symptoms naturally. And, if you still aren’t sure which to pick, here’s my guide to choosing the right protein powder. It’s important you find the best one for you, your body, your taste, and your budget! For more options, read my guide for the best protein for women with PCOS.
Polycystic ovarian syndrome (PCOS) is a common hormonal condition that impacts 1 in 10 women—it’s more common than we realize! What most people know about PCOS is that it can cause irregular and heavy periods, ovarian cysts, infertility, and weight gain. However, those aren’t the only symptoms of PCOS (and not every person experiences all the symptoms). If you think you might have PCOS, it’s super important to know if your chronic issues may be due to this condition.
So, today, I’m going to tell you some unusual symptoms of PCOS. These are the symptoms you probably didn’t realize had any connection with PCOS. I should note that you can’t diagnose PCOS with symptoms alone. You typically need at least 2 out of 3 of these common symptoms for your doctor to diagnose you: 1) irregular menstrual cycles, 2) ovarian cysts and/or 3) hyperandrogenism. Beyond that, you may also need some lab work to determine if the problems are PCOS are other health conditions. However, that doesn’t mean you can’t research and start making a plan to reverse your symptoms today!
As a PCOS registered dietitian and a fellow Cyster, I am a big advocate for women listening to their bodies and investigating their health. Here are some unusual symptoms of polycystic ovary syndrome (PCOS):
5 Unusual Symptoms of PCOS
Excess Hair Growth in Unwanted Places
Many women with PCOS experience dark, coarse hair growing on their upper lip, chin, chest, abdomen, and other unusual places. Of course, as women we all see this from time-to-time, but with PCOS it’s excessive! Like some of us are shaving our face every day, which can be unusual. (But no shame in it, either!)
This happens to Cysters because of high levels of androgen hormones (male hormones) in our bodies. It’s one of the many common hormone imbalances people with PCOS face! While causing excess hair growth in areas you DON’T want thick hair, it can also cause hair loss where you DO want thick hair. Male pattern baldness is very common with PCOS! Luckily, there are lots of ways to naturally lower testosterone and balance hormone levels with PCOS using things like a balanced diet, zinc supplementation, Ovasitol, and Testosterone Relief Tea.
Hormonal imbalances and insulin resistance are two of the root causes of PCOS, and also two big influences on our sleep disturbances. The imbalances of sex hormones impact the body’s natural sleep-wake cycle. Even your melatonin production gets thrown way off! Plus, body pain, anxiety, and depression can contribute too. But this quality of sleep is something we can manage and get control over, so don’t stress about this being a forever thing! Here are some tips on how to get better sleep with PCOS.
Darkened Skin Patches and Skin Tags
High blood pressure and insulin resistance can trigger a condition known as “acanthosis nigricans.” Insulin resistance is where high insulin levels in your blood stimulate the growth of skin cells and melanin, which creates thick, dark skin patches and skin tags mostly in your body folds and creases. Since up to 80% of women with PCOS have insulin resistance and darkened skin patches, so skin tags are not at all uncommon!
So, if you have velvety dark patches of skin and/or skin tags, those could be signs of PCOS. You can tackle this issue by increasing your insulin sensitivity to balance blood sugar levels through proper nutrition, exercise, stress management, and other PCOS skin care techniques! (This will also help decrease your risk of type 2 diabetes, which is a common long-term complication of PCOS.)
Gut Health Issues
Inflammation from hormonal imbalances and insulin resistance is another common struggle for Cysters! Chronic low-grade inflammation can cause headaches, joint pain, weight gain, fatigue, food sensitivities, bloating, constipation, and diarrhea. Yeah, not the most fun list to read. But stay with me, I can help!
Our body’s glucose metabolism is essential for our cognitive health. However, we already know that many Cysters struggle to lose weight and maintain insulin sensitivity! On top of that, increased stress levels, mood problems, and fatigue from hormonal imbalances can further contribute to poor brain health . . . AKA brain fog.
If you struggle with focus, mood swings, and low energy, and can’t pinpoint the cause….it might be connected to PCOS. Stress management through exercise, eating well, self-care, and other lifestyle changes is essential to boosting your cognitive health and could be your biggest tool to reversing your symptoms and getting control back of your health!
Pelvic and Abdominal Pain
Pelvic pain and abdominal pain are common but often overlooked symptoms of PCOS. There are several possible causes behind this discomfort, and identifying the root issue may take time. Ovarian cysts, hormonal imbalances (like elevated androgens), chronic inflammation, severe menstrual cramps, and digestive issues can all contribute to ongoing pain in women with PCOS.
PCOS could be to the cause for many of your chronic health problems!
Knowing the symptoms of PCOS can help you determine if there’s a possibility you have this condition. Or, if you already know you have PCOS, knowing the resulting symptoms is fundamental to making a plan to reverse your PCOS and live symptom-free.
I invite you to download The Cysterhood app! It’s a whole community of Cysters like you who are taking one step at a time toward their symptom-free life. Beyond a supportive community, there are PCOS-friendly recipes, workout plans, and helpful resources. It’s an important component of your healing process. You don’t have to feel alone in this process, and we’ll work along your PCOS, together!
Polycystic ovary syndrome (PCOS) is a hormonal condition that impacts 1 in 10 women of reproductive age. It’s more common than you think! It affects up to 20% of the female population, though the exact numbers are hard to find since upwards of 70% of cases go undiagnosed! Beyond the fact that PCOS is difficult to diagnose, there are also a lot of unpleasant symptoms that can impact our daily routines.
But, don’t let that discourage you. In fact, you don’t need to rely on medications to manage your PCOS if you choose not to! You can use natural methods to reverse all your symptoms, including weight gain, excess facial hair growth, hair loss, acne, fatigue, mood swings, irregular periods, infertility, sleeping problems, and headaches. Natural healing gets to the root of your symptoms, to not just mask them, but actually fix them!
Getting to the root of things like inflammation, insulin resistance, and hormone imbalance, can not only reverse symptoms, but it can also reduce your risk of plenty of long-term complications of PCOS like type 2 diabetes, heart disease, and endometrial cancer. So, it’s so important to make the lifestyle changes you need in order to live your best life with PCOS!
So. let’s get into my guide on how to naturally get control of your body to live symptom-free with PCOS!
The Essential Guide to Managing PCOS Naturally
When you want to find a sustainable way to manage PCOS symptoms, you have to consider your metabolic syndrome’s three primary factors impacting your health. These are inflammation, insulin resistance, and hormonal imbalance. These three things are responsible for most of your symptoms, and they all feed into each other in a vicious cycle. Sometimes, by treating just one symptom at a time you’re able to influence the improvement of another!
First, let’s break this down in more detail:
Inflammation: Inflammation happens when our immune system is activating to eliminate a threat like bacteria, viruses, or other toxic substances that can affect our hormones. However, chronic inflammation is when your immune system remains active and actually starts attacking healthy cells. This is called “auto-immunity” and it hinders insulin signaling, leading to insulin resistance.
Insulin Resistance: Insulin resistance is when your body doesn’t respond properly to glucose. Instead of converting it to energy, it stores it as fat and raises your blood sugar levels. This stimulates your ovaries to produce more androgens (male sex hormones) and prompt your body to release cortisol, the stress hormone.
Hormonal Imbalance: High cortisol and testosterone levels can lead to other hormonal imbalances as well. The body senses these imbalances, and can go into survival mode, triggering inflammation and insulin resistance.
See how this chain just leaves you in an endless loop of problems? When treating PCOS, it is possible to make lifestyle changes to address each of these issues.
In our post, “Can PCOS Be Cured?“, learn how lifestyle changes and treatment can help reduce symptoms and restore hormonal balance.
How To Manage PCOS Symptoms Naturally
Try going gluten and dairy free for 30 days to see how you feel.
Maintaining a PCOS-friendly diet can do wonders for your symptoms! Eating balanced and intentional meals improves insulin sensitivity and inflammation. But with that being said, many foods can actually trigger high insulin levels and chronic inflammation, such as gluten and dairy. So choosing to find substitutes for these foods that trigger us is not just about weight loss, it’s for our overall health!
I recommend women with PCOS to try a gluten and dairy-free anti-inflammatory diet for 30 days to see how you feel. When you find a way to replace ingredients with gluten and dairy free versions, it doesn’t become a restrictive diet, instead it becomes a lifestyle. (PS. We still fit pizza and dessert in this diet, Cysters.) It’s all about avoiding foods with trans fats, saturated fats, processed foods, gluten, dairy, and sugar while prioritizing foods that are high in protein, high fiber, and full of essential vitamins and nutrients.
If you’re not sure where to start, download The Cysterhood app and start exploring all the delicious recipes! Chances are, many of the foods you love can be made with just a few minor adjustments. Check it out and start hitting your goals!
Cut back on alcohol.
We all know that alcohol isn’t great for our liver. But, did you know that our liver is essential for maintaining our body’s hormone balance? So, people with PCOS should avoid limiting the liver’s functioning with alcohol, if at all possible. Plus, alcohol can contain lots of sugar, so it won’t help your insulin resistance or inflammation either. Here’s more on alcohol with PCOS.
Avoid caffeine.
I know what you’re thinking: “But I need it!” Just remember what the goal here is to target the root causes of our symptoms (such as low energy), instead of masking them (like relying on caffeinated drinks). Caffeine works by prompting the body to produce more adrenaline and cortisol (yes, stress hormones.) Your body does this to a certain point, but after you’ve produced so much stress hormone, your body can experience adrenal fatigue. That’s right, caffeine can not only make you feel wired and anxious, but it can actually make you feel more tired! It’s an addicting cycle.
So, when managing PCOS symptoms, you should avoid caffeine and things that increase stress (because that can contribute to inflammation, insulin resistance, and hormonal imbalance.) If you can, try a new morning pick-me-up that doesn’t involve a high amount of caffeine (such as going on a morning walk for sunlight or having a high protein breakfast)—you’ll probably feel MORE focused and awake!
Drink tea instead!
My recommended replacement for coffee and other caffeinated beverages? Decaf tea! It can provide the same satisfying experience without the negative side effects. Additionally, certain types of tea (like the Testosterone Relief Tea from Ovafit) can actually help with hormonal imbalance and other PCOS symptoms like facial hair, acne and hair loss. So, pour yourself a cup and ditch the coffee, soda, and energy drinks!
Just make sure you choose the right exercises for PCOS. I recommend slow-weighted workouts that exercise your whole body in a way that doesn’t pump up that adrenaline and cortisol. Take it from me– I used to do kickboxing, and I actually gained weight instead of losing body fat because of the stress hormones! You can find all my slow-weighted workout routines on The Cysterhood app!
Get better sleep.
Sleep is essential for energy, of course, but it’s also been shown to help improve all three big PCOS symptom triggers. During certain stages of sleep, your body undergoes important hormone balancing processes that it can’t carry out if you don’t get a good night’s rest. When your body can’t undergo its usual processes, it can also worsen inflammation and insulin resistance.
It’s better said than done, so here are some ways to try and get better sleep. Start by setting a sleep schedule that allows you to get at least 7 hours of sleep. Ensure it’s good quality sleep by getting out in nature during the day, creating a wind down routine, turning off screens long before bed, and consider taking CBD. Here’s more on how to sleep better with PCOS.
Take high-quality, PCOS-friendly supplements.
Even with a well thought-out balanced diet, it’s hard to get all the recommended daily vitamins and minerals. That’s where supplements come in! The right ones can really help improve your symptoms because your body finally has the fuel it needs to carry out processes optimally. I recommend fish oil, curcumin, CoQ10, multivitamins, and Inositol!
You can find all of these in my personal supplement line: Ovafit! All of the supplements were meticulously formulated to be the highest quality possible and specifically made to be PCOS-friendly! They’re also third-party tested, so you know you’re getting the best of the best.
Try probiotics.
Probiotics are another good supplement to add to the list! Insulin resistance, inflammation, and hormonal imbalance can lead to poor gut health. This means headaches, joint pain, weight gain, fatigue, food sensitivities, digestive issues, and more! However, probiotics are a great way to help balance your gut microbiome and improve your digestive health, which can positively impact inflammation and other root issues of PCOS! Here’s more on gut health and PCOS and here are my recommended probiotics for PCOS.
This wouldn’t be a healthy living post without reminding you to drink your water! Staying hydrated can help support hormone regulation and insulin sensitivity by supporting your metabolism in digestion/absorption and supporting your liver in detoxification! Plus, staying hydrated is great for your skin!
Avoid endocrine-disrupting chemicals in products
Many women with PCOS have estrogen dominance, and this is made worse by chemicals in our environment that mess with our estrogen receptors. These include household products, plastics, and personal care products. We have to watch what we put on our skin, hair, and household surfaces for our PCOS! You can learn more about this in the episode of A Cyster and Her Mister called How to Remove PCOS Endocrine Disruptors.
Tracking your cycle may seem like a lost cause if you’re struggling with period irregularity. However, your menstrual cycle is a great indication of your overall health! So, as your period becomes more regular, it can be a sign that your lifestyle changes are having a real impact. On that note, don’t just track improvements in your period, but keep tabs on other symptoms, too. When you can measure progress, it’s super motivating to keep on going!
Stay educated and maintain communication with your doctor.
It’s always a good idea to continually explore your PCOS journey and to listen to your body to see what is working best for you. Keep researching your PCOS and remember that if you’re unsure about making a new change, you can always talk to a trusted healthcare provider before taking the next steps.
You can manage PCOS naturally with these lifestyle changes!
All the symptoms that come with PCOS can be really overwhelming. But, there are plenty of ways to mend these problems through a lifestyle that works with your PCOS instead of against it. These natural healing methods can help you find relief without side effects, so you can finally reach your health goals and feel amazing!
For additional information, check these PMOS treatments that can help you experience real relief.
Polycystic ovary syndrome (PCOS) is a common condition that affects hormone levels in women of reproductive health. It’s not easy to diagnose PCOS and it usually takes a few doctor visits and a few blood tests to get confirmation. However, you can better advocate for yourself to your healthcare team by getting to know the symptoms of PCOS!
If you ever wondered if your pelvic pain could be a result of PCOS, I’ve got the answers for you. Did you know that it is possible to reverse your symptoms and manage PCOS using natural methods? There’s a way to live symptom-free with PCOS!
Here’s what you need to know about PCOS and pelvic pain:
PCOS Pelvic Pain: What You Need to Know
Pelvic pain can be incredibly difficult to live with. Even if it’s something you only experience on your period, that’s still a quarter of the year in pain. (Or ten years over an entire lifetime!) If you’ve investigated your pain and gotten a pelvic exam, you may have heard a lot of potential causes like endometriosis, adenomyosis, fibroids, and PCOS. But you probably didn’t hear many treatment options outside of hormonal birth control or other prescriptions. However, none of these medications get to the root of the issue.
Does PCOS Cause Pelvic Pain?
YES! Polycystic ovarian syndrome (PCOS) can cause pelvic pain in a few ways. First of all, as the name suggests, women with PCOS can get ovarian cysts. They’re actually not cysts at all, but actually follicles that develop when your body doesn’t release eggs during your menstrual cycles. (AKA you don’t ovulate.)
These follicles continue to grow until they become painful fluid-filled sacs commonly called polycystic ovaries. Over time, these cysts can also progress and grow into adhesions. An adhesion is scar tissue that binds your reproductive organs to the pelvic walls. This causes lots of inflammation and can be extremely painful.
The ovaries can also be irritated and painful due to high levels of androgens (male sex hormones) in the body. Cysters often have high androgens/high testosterone that can be to blame for quite a few symptoms, including pelvic pain.
The last way PCOS can contribute to pelvic pain is via inflammation. Chronic inflammation is common with PCOS and it’s associated with body aches and pains among other negative symptoms. So, inflammation alone can cause pelvic pain or inflammation can worsen the other driving factors of pelvic pain like cysts and high testosterone.
But don’t get discouraged, we can fix this!
Natural PCOS Pelvic Pain Treatments
Practicing a Balanced Diet
A balanced diet isn’t just to help you lose weight. Eating well can give you full-body healing and relief from even your worst symptoms! I recommend an anti-inflammatory gluten- and dairy-free diet that can help with three primary problems contributing to your PCOS symptoms: insulin resistance, inflammation, and hormonal imbalances.
By eating the right foods that won’t spike your insulin levels, worsen inflammation, or exacerbate hormonal issues, you can stop masking your pain and difficult symptoms and actually target them. It’s so freeing! Here are more details on my recommended PCOS-diet as a dietitian and for tons of PCOS-friendly meal plans download The Cysterhood app.
Managing Stress Levels
Stress isn’t just a bad feeling, it’s bad for your body! Stress can contribute to lots of symptoms of PCOS including inflammation and high androgens. Both worsen pelvic pain! So, to keep inflammation and hormones in check, make sure you’re taking time to care for yourself. Don’t overextend yourself, spend time in nature, practice your favorite hobby, start meditating, keep a journal, go to a therapist– whatever you need to de-stress and find peace. You and your body deserve it!
Like eating well, exercise is for a lot more than just weight loss. Exercising can help improve insulin sensitivity and insulin resistance which can contribute to inflammation and hormone imbalances. So, exercise can literally help with all the contributing factors of pelvic pain. However, be mindful of the type of exercise you do. Stay away from anything high intensity that’ll pump your body full of adrenaline and cortisol (AKA stress hormones), which could worsen symptoms.
Herbs are one of the best things for natural medicine! There are lots of herbs that can potentially help with inflammation, insulin resistance, and hormonal imbalances that contribute to pelvic pain. Here are herbs to try for PCOS healing that you can look for in loose-leaf teas.
Intentional diets are great for ensuring you’re getting the right nutrients. However, it’d be almost impossible to get all the necessary vitamins and minerals even from the best meal planning, especially with all the gaps in nutrients we experience from having PCOS. That’s where supplements come in! All natural supplements can help give your body the support it needs to keep pelvic pain at bay without any negative side effects.
You can get high-quality, NSF-certified, PCOS-specific supplements from Ovafit! It’s my supplement line that’s specifically curated for a Cyster’s body. Ovasitol, omega-3 fatty acids, vitamin D, magnesium, and curcumin are all available from Ovafit and can have a huge impact on your PCOS symptoms including pelvic pain!
Trying Acupuncture
Acupuncture can be AMAZING for PCOS and pain management. Research finds that acupuncture can reduce inflammation, regulate hormones, improve blood flow, relax muscles, and reduce stress to improve body pain. It’s a powerful tool that can double as a self-care activity. If you want more on acupuncture from an expert acupuncturist with PCOS, listen to this episode of my podcast called “How Acupuncture Can Help with PCOS.”
Pelvic pain with PCOS can be managed naturally!
PCOS can cause a lot of difficult chronic symptoms that make life hard. However, you can naturally heal and live symptom-free with PCOS. Use these tips to change your lifestyle and finally get some relief from pelvic pain and other PCOS symptoms.
