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PCOS (Polycystic Ovary Syndrome) is a type of hormone imbalance in women that affects how the ovaries work, leading to a wide range of symptoms. Many women with PCOS experience hirsutism, which is excess facial and body hair growth. A lesser-discussed symptom of PCOS is hair thinning and hair loss, otherwise known as female pattern hair loss. 

Hair loss can be an upsetting and unsettling experience for anyone, regardless of gender. However, generally speaking, hair loss is more widely accepted in men. Due to deeply ingrained societal beauty standards, many women feel that lustrous, healthy hair is a facet of their identity. Losing it can be especially difficult to come to terms with. 

But it doesn’t have to be all doom and gloom!

Let’s explore the reasons why PCOS hair loss happens and what you can do to grow your hair back.

Hair Loss With PCOS

Does PCOS cause hair loss? 

The female body produces male sex hormones called androgens; this includes testosterone and dihydrotestosterone (DHT). High levels of androgens, particularly DHT, and low levels of sex hormone-binding globulin (SHBG), can shrink hair follicles, leading to thinning hair, hair loss, and limp, brittle hair. Hair thinning due to the effects of increased androgen production is known as androgenetic alopecia. 

Telltale signs of androgenic alopecia include: 

• Hair falling out mainly in the frontal and side (parietal) areas of the scalp 
• Hair thinning around the parting area 
• Hair receding above the temples 

What’s more, hypothyroidism (underactive thyroid) is believed to be more common in people with PCOS. It occurs in women with PCOS at three to four times higher than those without PCOS. 

Severe and prolonged hypothyroidism can cause hair loss across the entire scalp. Studies suggest that the condition can also exacerbate the side effects of PCOS along with high androgen levels, creating the perfect storm for female hair loss and hair thinning. 

Want to learn more? Listen to this podcast episode to learn more about reversing PCOS Hair Loss.

How to treat PCOS hair loss naturally 

Don’t worry: we’re not going to tell you that the only option is a hair transplant! 

Thankfully, PCOS-related hair loss can be treated at the root – in a literal and figurative sense. In addition to medical treatments for PCOS approved by your doctor, such as oral contraceptives, there are a host of natural treatment options that you can try to improve the overall health of your hair. 

Let’s take a look at the simple home remedies and dietary recommendations for fuller, healthier, treated hair. 

Please note that these tips do not substitute official medical advice or prescribed treatment from your doctor. You should always consult your doctor before trying a natural remedy, particularly if you are pregnant or nursing, have allergies or intolerances, or if you have any other known medical condition. 

Rosemary oil 

Rosemary oil is widely believed to prevent hair loss, reduce breakage and split ends, and stimulate hair growth. For centuries, rosemary oil has been used as a natural remedy to improve blood circulation in the scalp. Slow down graying hair, and ease dry scalp and dandruff. 

In a scientific study, researchers compared the effects of rosemary oil extract as a topical solution and minoxidil (prescription medication for hair loss-related problems) on people with genetic androgen-related hair loss. They found that both treatments resulted in a similar efficacy, and rosemary oil was more effective in reducing scalp irritation. 

Here’s how to use rosemary oil for hair regrowth

• Source a hair care product already formulated with rosemary and follow the manufacturer’s instructions. 

OR

• Dilute pure rosemary oil in a carrier oil such as jojoba or coconut oil. This must be done to reduce the rosemary oil’s potency, which can cause skin irritation. Mix around five drops of rosemary oil in the carrier oil. Massage into the scalp for 5-10 minutes, and rinse thoroughly. You can do this a few times a week. But make sure you’re also thoroughly washing your hair between treatments to avoid clogging your hair follicles. 

OR

• Mix rosemary oil with your shampoo or conditioner. This ensures you get the benefits of rosemary oil while washing your hair. Two to three drops of rosemary oil per one almond-sized amount of product will suffice. Make sure you thoroughly rinse your hair afterward.

Spearmint 

As well as being a deliciously refreshing ingredient, studies have shown that spearmint is also a powerful anti-androgen. It’s believed to reduce testosterone levels, which can lessen the severity of female hair loss caused by excessive DHT. 

Here’s how to incorporate spearmint into your hair care routine. 

• Drink anti-androgenic tea. Grab my Testosterone Relief Tea, which is a tea blend that includes a number of teas that can relieve high testosterone. This one includes spearmint tea, peppermint tea, lemon balm tea, orange peel tea, chamomile tea, rosehip tea, cinnamon tea, nettle tea, lavender tea, and calendula tea!

OR

• Take it as a capsule supplement by following the manufacturer’s instructions. 

OR 

• Apply spearmint oil to your scalp. Much like rosemary oil, spearmint oil must be diluted properly to reduce the risk of skin irritation. As a guideline, roughly 1 drop of essential oil should be mixed with every 5ml of carrier oil (such as canola or coconut). To apply to the scalp, add 10 drops of spearmint oil to 3.5 tablespoons of carrier oil. Mix the solution, and then massage the mixture directly into your scalp with the tips of your fingers. Leave it for 10 minutes before rinsing thoroughly with lukewarm water. 

Pumpkin seeds

Small but mighty, pumpkin seeds offer an array of nutritional benefits for a PCOS diet. Research indicates that they can block the 5-alpha reductase enzyme from producing DHT while simulating the follicles and delivering nutrients to the scalp. 

Pumpkin seeds have been shown to increase hair count, thanks to their powerful concoction of iron, zinc, magnesium, beta-sitosterol, and essential fatty acids. 

You’ll have no problem finding pumpkin seeds at your local grocery store. You can eat them raw, but they’re especially delicious when roasted in olive oil or butter. And seasoned with salt, pepper, or a seasoning of your choice. 

Palmetto supplement

Palmetto is a plant with small berries packed with potential health benefits. Much like pumpkin seeds, there is some evidence to suggest that palmetto berries block 5-alpha-reductase, the enzyme that converts testosterone to DHT and accelerates hair loss. 

You’ll be able to find palmetto supplement capsules in your local health and wellness retailer. Make sure you consult your doctor about the recommended dosage and read the manufacturer’s instructions before ingesting. 

Reducing stress levels

I think we’re all aware that stress causes hair loss! This happens for a few reasons: stress pushes hair follicles into the resting phase, leading to lots of extra shedding. Plus, it can increase inflammation that causes the immune system to attack hair follicles and it can worsen hormonal imbalances like high androgen levels. Reducing stress by spending time in nature, doing mediative or slow-weighted workouts, getting more sleep, and limiting your caffeine intake can have a big impact on your hair health!

Managing insulin resistance 

Women with PCOS are often insulin resistant, which can cause insulin and sugar to build up in the bloodstream. 

High levels of insulin are known to increase the production of androgens, which can lead to hair loss. Treating insulin resistance has been shown to combat hair loss and thinning in certain women with PCOS. 

Ultimately, you can’t out-supplement a poor diet. For the additional natural remedies to work their magic, you need to manage insulin resistance through specific dietary choices. Basically, you just need an intentional, balanced diet for PCOS! They might look like this: 

• Reducing your gluten and dairy intake. 
• Cutting down on carbs and figuring out your tolerance. 
• Taking Ovasitol – a medical-grade supplement to help alleviate PCOS symptoms, including insulin resistance. 

Read this post for more ways to reverse PCOS hair loss naturally.

Once again, please consult your doctor before trying any of the above, as individuals can respond differently to dietary changes. 

For more information on how to combat insulin resistance through your diet and get PCOS-friendly recipes, download The Cysterhood app.  

Unlock your hair’s potential and embrace confidence with PCOS haircare!

Remember, female pattern baldness is a common symptom of polycystic ovary syndrome (PCOS), but there are treatments available to help restore your hair. Whether it’s weight loss, medication, or a combination of treatments, there’s hope for treating your hair loss and feeling like your fabulous self again. Make sure to consult with your healthcare provider for the best course of action. And don’t forget, there are FDA-approved (Food and Drug Administration) options for treating PCOS-related hair loss.

You don’t have to accept PCOS-related hair loss as a permanent problem or submit to birth control as your only option for hormone balance. There are a host of treatments, remedies, and dietary changes that, when used together, can help you keep a full, healthy head of hair. 

One of the first signs of PCOS is irregular periods. Most of us Cysters realize there’s a problem when we’re teenagers and our cycle length is 35 days or longer. Of course, this can be inconvenient, but it’s also a sign that other things might not be right inside your body! The same root issues that are causing your irregular menstrual cycles are likely causing your other chronic PCOS symptoms, too! 

However, when you decide you want to have a baby, irregular periods aren’t just annoying– they’re getting in the way of optimal fertility. This is because ovulation with irregular periods is hard to track and sometimes doesn’t even occur at all. To conceive, you NEED to know when you’re ovulating! 

So, today, I’m going to discuss how exactly ovulation tracking works with irregular periods! If you’re careful about monitoring your menstrual cycle and can identify ovulation, your chances of getting pregnant are much better.

Here’s what you need to do:

How To Track Ovulation With Irregular Periods From PCOS

Periods with PCOS are a struggle for many of us Cysters. Many of the root issues of PCOS domino into symptoms impacting your period, fertility, and overall women’s health. Heavy, painful, and irregular (and even non-existent) periods are all super common with PCOS! Understanding the factors impacting your cycles can help you regulate your periods, ovulate consistently, and achieve your health goals! 

What Causes Irregular Periods with PCOS?

• Elevated Androgens and Other Reproductive Hormones
• Insulin Resistance 
• Obesity 
• Stress
• Thyroid Problems 
• Medications 
• Polycystic Ovaries 

Do Irregular Periods Affect Ovulation? 

Definitely! When your period isn’t regulated, ovulation may happen at irregular intervals (making it hard to predict), or you may not ovulate altogether! Beyond infrequent or absent ovulation, irregular periods can also worsen egg quality, increase insulin resistance, and prompt cysts to grow on the ovaries. All of this makes conceiving and carrying a child difficult for Cysters! 

How To Track Ovulation With An Irregular Period

Understand the menstrual cycle. 

Before you can track your ovulation, you need to understand your period. There are four stages of your menstrual cycle: your period, the follicular phase, ovulation, and the luteal phase. If you can keep track of where you are in the cycle, it’ll make predicting ovulation much easier! 

Use period-tracking apps. 

Most women track their periods using an app. If your period is regular, a period-tracking app can give you a really good predictor of where you are in the menstrual cycle. However, women with irregular periods may find these apps less reliable. When your period and ovulation occur at different times every month, the app won’t be able to distinguish patterns and therefore isn’t a very reliable method for tracking on its own.

That being said, our goal as Cysters is to heal our PCOS and regulate those periods through lifestyle changes! Even if you’re at the beginning of your PCOS journey, I recommend you still use an app and log when you get your period starts. This way, you’ll hopefully be able to track patterns and any improvements you’re making in getting your period back on track. Plus, a lot of these apps have technology that adjusts the cycle length and other aspects of its predictions based on the data you input. So, on the first day of your period, log that date and start tracking your cycles each month!

Keep an eye on your cervical mucus. 

During each phase of the menstrual cycle, different things are happening internally. Because of this, our bodies produce different types of discharge (AKA cervical mucus). If you pay attention to the color and texture of the discharge, you can get a good indicator of where you are in the menstrual cycle! Here’s our guide: 

• Menstruation: Of course, what you’ll experience more than anything during your period is bleeding! However, just before or right after the bleeding, you may have brownish or reddish discharge. 
• Follicular Phase: Right after your period, your discharge may be white and sticky or slightly damp. Closer to the end of the follicular phase, the cervical mucus will thicken up and turn more creamy in consistency. Expect it to be wet and cloudy. This means you’re getting more fertile! 
• Ovulation: Your discharge will become the consistency of raw egg whites stretchy and clear. This is when you know you’re ovulating!
• Luteal Phase: Once that thicker mucus goes away, the mucus will become more dry or sticky. The color will likely be white or yellow. Then, the cycle starts over again! 

Track your basal body temperature (BBT). 

Cervical mucus is a good indicator of where you are in your menstrual cycle, but it can still be difficult for some women to track. Plus, you won’t be able to determine exactly when you ovulate you’ll just know your general fertile window. 

To get a better indicator of when ovulation occurs, track your basal body temperature! Using a special basal thermometer, take your temperature every morning before getting out of bed at exactly the same time. Your temperature will stay pretty consistent until ovulation, where you’ll see a slight drop in temperature. Then just after ovulation you’ll see the temperature rise up to 1 degree higher than normal.  

By tracking when the temperature drops slightly, you can get a pretty accurate read on when you’re ovulating (which is the ideal time to conceive!) Seeing that temperature rise again will show you did, in fact, ovulate, which is also great for tracking purposes.

Test luteinizing hormone (LH) and pregnanediol glucuronide (PdG) regularly. 

You may be asking: “But is there a way to know 100% that I am ovulating?” YES! Ovulation predictor kits (OPKs) use urine sticks (like pregnancy tests) to measure hormones that indicate whether or not ovulation is occurring. 

When your cervical mucus and basal body temperature indicate you may be ovulating or entering that fertile window, it’s time to start testing! An ovulation test will measure the luteinizing hormone (LH) that will rise during the start of your fertile window, peak at ovulation, and then taper off again. How dark the dye is on your test will give you an indication if you’re moving toward ovulation, ovulating, or moving away from ovulation. It’s the best way to know when it’s time to try conceiving! 

That being said, sometimes women with PCOS experience that spike in luteinizing hormone (LH), but due to other hormonal imbalances, still don’t ovulate. The egg doesn’t release and attempts at conceiving won’t be fruitful. So, it’s a good idea for Cysters to also track pregnanediol glucuronide (PdG) after you believe you ovulated. This test will confirm your body not only produced the hormones to ovulate, but an egg was actually released and ovulation did occur. 

There are ovulation predictor kits (OPKs) at all price ranges, but I recommend the Predict & Confirm Kit from Proov that provides tests for LH and PdG. 

Work towards regulating your periods.

At the end of the day, if your periods are irregular, tracking ovulation is hard! Plus, the abnormal menstrual cycles are an indication of other fertility problems and internal issues, including hormonal imbalance, inflammation, and insulin resistance. Luckily, you can reverse all these issues using natural methods like adopting a PCOS-friendly diet, taking the right supplements, and committing to small lifestyle changes. 

For all the best PCOS resources, recipes, and workout routines, download The Cysterhood app and browse the blog for everything you need to know about how to create a life where you thrive even with PCOS! To get you started, begin tracking your period month-to-month and jump into A Cyster and Her Mister Podcast episodes, as well as these blog posts: 

• Period Repair Manual 
• How to Regulate Periods with PCOS
• How to Master Your Cycle & Fertility 
• Fix Your Period with PCOS 
• Tips to Regulate Your Period with PCOS 

There are lots of ways to successfully track ovulation with irregular periods!

There’s no doubt that one of the most difficult symptoms of PCOS for many Cysters is infertility. When you long for a baby, there’s nothing harder than realizing your body is working against you or doctors giving you more bad news. But I’m here to assure you, there is hope! We’ve helped so many women in The Cysterhood app have healthy pregnancies through our method, and we believe this is possible for all our Cysters.

Tracking ovulation is a great first step, but remember that managing all your PCOS symptoms is possible! Take back your fertility, increase ovulation, and live symptom-free with PCOS with the help of PCOS Weight Loss!

Women with PCOS (polycystic ovary syndrome) experience a ton of challenging chronic symptoms. If you’re a Cyster out there, you know what I’m talking about. Symptoms of PCOS including inflammation, fatigue, digestive issues, acne, menstrual cycle irregularities, ovarian cysts, infertility, and more are likely to appear on a daily basis. Living with all these PCOS symptoms makes it really difficult to enjoy a balanced lifestyle. 

Like always, today I want to get you one step closer to finding relief from some of your most debilitating symptoms. Your gut health is a huge piece of the puzzle when treating your PCOS! Poor gut health can snowball into a slew of other issues. So, to improve your PCOS symptoms and overall health, examining the connection between PCOS and your gut is vital. Here’s what’s up and what you can do about it:

Gut Health and PCOS Connection

Let’s dive into the fascinating connection between gut health and PCOS. Picture your gut as a bustling metropolis filled with trillions of bacteria, all living their best lives and ensuring the smooth functioning of your digestive system. When this microbial harmony gets disrupted, it’s referred to as dysbiosis, where the balance of gut bacteria goes a bit wonky.

As a result, dysbiosis and less diverse gut bacteria can take center stage, playing a role in the hormonal imbalance that often accompanies PCOS. Your gut bacteria actually have a hand in balancing hormones, so when they’re not in tip-top shape, it can impact your body’s delicate hormonal dance. What’s more, dysbiosis has been linked to increased intestinal permeability, meaning your intestinal walls may become more porous, allowing unwanted substances to slip through.

But fear not, Cyster! By nourishing your gut with a healthy diet and supporting the growth of diverse gut bacteria, you can embark on a journey towards better gut health and potentially find some harmony in the realm of PCOS.

It starts with inflammation. 

Your gut health and PCOS are totally connected. Essentially, it starts with inflammation, which is one of the main symptoms of PCOS. Two major inflammatory foods that may be fueling some of your symptoms are gluten and dairy. Every time you eat gluten, small tears are created in the gut, this is called leaky gut. This allows particles to get through and into your bloodstream, creating chronic inflammation.

If you’re sensitive to gluten, you may have a noticeable immune response, like headaches, joint pain, weight gain, fatigue, acne, and of course, digestive issues! You wouldn’t know if gluten (or dairy) is causing issues for you unless you tried cutting them out for 30 days to see how you feel. Need support? We got you!

Inflammation overworks your adrenal system. 

All this inflammation sends a message to the brain that there’s something wrong with the body, which raises your stress levels. To alleviate the inflammation, your body’s adrenal system pours out more cortisol and other hormones. It’s trying to fight the perceived threat (inflammation), but it’s really making everything worse and making you feel more fatigued.

The extra hormones increase glucose and insulin resistance. 

All that cortisol, estrogen, progesterone, testosterone, and other stress and sex hormones level spiking in the body reduces your ability to handle glucose. The high glucose levels over time increase your resistance to insulin. All that, then puts you at risk of diabetes and critical heart disease. 

Wow, all that started with your gut. This news is overwhelming, but it also means that solving one issue could be all you need to have significant relief. To hear way more about how your gut health and PCOS are connected, listen to this episode of my podcast A Cyster & Her Mister.

Ways to Improve Gut Health Naturally

Go gluten-free. 

Remember what I said about inflammation as your body’s response to a threat? If you’re gluten intolerant, your immune system may respond to gluten by attacking it. So, instead of eating tons of wheat, rye, and other carbs, try going gluten-free. You may see tons of symptom relief and a healthier gut! Check out more on gluten and gut health on my podcast here. 

Go dairy-free.

Dairy is known to promote unhealthy bacteria in your gut due to its inflammatory properties. Cow’s milk products cause an overreaction of the immune system, which wreaks havoc on your body. Cutting dairy out can do wonders for your gut health, Cysters! 

Take vitamin A. 

Vitamin A is a key nutrient in a good multivitamin to support a healthy gut. It reduces inflammation, which helps with digestive issues, reproductive health, immune health, and hormonal acne.

Eat more fruits and vegetables. 

Fruits and vegetables are naturally prebiotic. Prebiotics stimulate the growth of healthy bacteria your gut needs to function properly. Additionally, vegetables and fruit are high in fiber, which increases the size of your stool and softens it up. This means healthy bowel movements!

Go low carb (but not too low).

A low-carb diet helps with your gut health in a number of ways! Eating fewer carb-heavy foods means less inflammation, increased insulin levels, and lower blood pressure! With less junk in your body, your gut won’t grow as much bad bacteria that cause so many tummy and weight issues. 

I caution you, though, don’t go too low carb! Restricting your carb intake too much can lead to increased stress. That release of cortisol will actually reverse the benefits of a low-carb diet. Plus, eating too few calories can worsen period irregularity, acne, and weight loss. Learn more about discovering your carb tolerance with us in The Cysterhood.

Eat foods with polyphenols.

Polyphenols are good for you, and really good for Cysters with PCOS. They’re known to reduce blood pressure, cholesterol levels, stress hormone growth, AND inflammation. Eating foods high in polyphenols like pomegranates, beans, green tea, lemons, and grapefruit will improve your gut health, lower your blood sugar, and reduce your risk for type 2 diabetes. 

Practice good oral hygiene. 

This is a strange one, but hear me out. Your oral microbiome can absolutely affect your gut microbiome. Your mouth has good and harmful bacteria like your gut, but you can prevent some of that bad bacteria from ever reaching your gut by brushing, flossing, and using organic mouthwash. And, of course, don’t forget those regular cleanings!

Add fermented foods to your diet. 

Fermented foods are about to become your new BFF in the world of gut health and digestion. Not only do these little gems taste like a flavor explosion in your mouth, but they’re also essential for keeping your gut in tip-top shape.

Fermented foods are full of good bacteria that help support your gut health and digestion, and they come in all sorts of tasty forms like kombucha, miso, kimchi, sauerkraut, and pickles! Keep these goodies on your PCOS grocery list!

Take probiotics. 

Your gut microbiome always needs the appropriate balance between good bacteria and bad bacteria. When your body loses too much good bacteria, you’ll start experiencing all negative GI symptoms. Take a quality probiotic daily! (We’ve got some good ones below.)  

Role of Probiotics in Gut Health

As we mentioned, probiotics are an important part of maintaining a healthy gut. As the good bacteria cleanse your microbiome. Symptoms of irritable bowel syndrome, inflammatory bowel disease, skin conditions, and diarrhea. Additionally, you’ll find yourself getting sick less frequently as your immune system strengthens. 

A probiotic is so essential to your wellness routine! You can get them by taking supplements or by eating naturally probiotic foods. Any of those fermented foods will do! If you’re dairy free, just try to avoid dairy probiotic foods like yogurt and raw cheeses.

7 Best Probiotics in Gut Health

I’ve compiled a list of the best probiotic supplements. These are high-quality probiotics from trusted sources. The good news is, any of these will help you fortify your gut and improve your symptoms: 

• MegaSporeBiotic
• Amy Myers Primal Earth Probiotic
• Klaire Labs Biospora
• Designs for Health ProbioSpore 
• Smarter Nutrition Gut Health Restore Balance
• Codeage SBO Probiotic
• Root Microbiome Balance

What Type Of Tea Is For Gut Health?

Peppermint/Spearmint Tea

Both spearmint and peppermint tea have antispasmodic effects, which essentially means they can help relax the muscles of the intestinal tract to make digestion much smoother and healthier. Plus, these teas can also help you maintain gut bacteria balance with its antimicrobial properties. They can also alleviate indigestion, bloating, and gas to relieve any discomfort you may have!

Chamomile Tea

Chamomile shares many of the same beneficial properties as peppermint and spearmint. It has the muscle relaxing and antimicrobial effects! In addition to that, chamomile is anti-inflammatory, which is good for overall gut health too.

Ginger Tumeric Tea

You probably already know that ginger relieves nausea, but there are other gut benefits too. It’s anti-inflammatory and relaxes the intestinal tract. Ginger also helps produce digestive juices and enzymes that help break down food! If all that wasn’t enough, tumeric is a powerful antioxidant that can protect the gut lining from damage, helping keep your gut in good health.

Green Tea

We’ve already discussed probiotics, but prebiotics are good for you too! Prebiotics encourage the growth of good bacteria to improve digestion and improve the health of your gut microbiome. It’s also antimicrobial, so while growing all the good bacteria, it can kill the bad too. Green tea is also an antioxidant and has lots of anti-inflammatory properties!

Testosterone Relief Tea

My Testosterone Relief Tea from my Ovafit supplement line is the perfect blend of multiple organic PCOS-friendly teas that can help give you all-over symptom relief! My blend includes spearmint tea, lemon balm tea, orange peel tea, chamomile tea, rosehip tea, peppermint tea, cinnamon tea, nettle tea, lavender tea, and calendula tea in convenient plastic-free tea bags! Here’s how each one can help you with digestive health:

• Calendula Tea: Soothes the digestive tract, reduces inflammation, and promotes healing.
• Spearmint Tea: Aids digestion, relieves bloating, and eases stomach cramps.
• Lemon Balm Tea: Reduces gastrointestinal discomfort, alleviates bloating, and promotes relaxation.
• Orange Peel Tea: Stimulates digestion, acts as a prebiotic, and reduces bloating.
• Chamomile Tea: Improves digestion, alleviates indigestion, and soothes gastrointestinal issues.
• Rosehip Tea: Rich in antioxidants, supports digestive health, and may help with constipation.
• Peppermint Tea: Relieves digestive spasms, reduces bloating, and eases gas.
• Cinnamon Tea: Enhances digestion, reduces bloating, and may help with gastrointestinal discomfort.
• Nettle Tea: Supports digestive health, reduces bloating, and may help with urinary tract health.
• Lavender Tea: Calms the digestive system, reduces bloating, and alleviates stress-related digestive issues.

How Long Does It Take To Restore Gut Health?

Restoring gut health naturally with PCOS can for every Cysters, but small dietary and lifestyle changes can start improving gut function in as little as 24 hours. For more significant improvements, it might take several weeks to a few months of being super consistent with these health habits!

Improve your PCOS symptoms by taking care of your gut! 

Managing PCOS symptoms can be frustrating. When there are so many ways Cysters like you are affected by this disorder, it’s difficult to know where to start when seeking relief. Luckily, something like improving your gut health can domino and alleviate many symptoms. Start here, and join The Cysterhood for essential next steps. We’ll show you how to thrive with PCOS. Let’s go, girls!

Polycystic ovarian syndrome (PCOS) affects women with the hormonal disorder in a variety of ways. Those who suffer with PCOS can experience ovarian cysts, weight gain, irregular periods, infertility, and a whole lot more. But, one of the most debilitating symptoms isn’t one often regarded as serious or severe: chronic fatigue. 

Experiencing chronic low energy levels is anything but an insignificant symptom. When you’re overly tired, you lack motivation, you miss out on important events, and you’re robbed of joy. When you experience fatigue daily, it’s hard to ever enjoy anything that’s happening in your life. 

You suddenly dread the job you once loved. Quality family time after school feels impossible. And, no one should even think of inviting you to anything. You’re. Too. Tired. PCOS directly affects your energy, but how? Today, we’re discussing all things fatigue. You’ll learn where the low energy comes from and how to relieve the symptoms. Let’s get into it:

Does PCOS Cause Fatigue?

As we discussed, polycystic ovarian syndrome causes chronic fatigue, but it’s not quite that simple! No one PCOS diagnosis is the same. Each woman experiences a different array of issues and symptoms; there’s no single cause or treatment. So, before we jump into how to rid yourself of this burdening, yet common symptom, let’s get into some reasons PCOS causes extreme fatigue. 

Irregular Sleeping Patterns

This one’s easy. If you don’t sleep well, you’ll be tired in the morning! If you suffer from sleep problems, you probably already know this is a contributing factor to your daytime fatigue. This is because sleep disorders are more common in women with PCOS. 

Women with PCOS are more likely to have obstructive sleep apnea, excessive daytime sleepiness, and other sleep disturbances. When you don’t have a regular sleep schedule, you’ll feel more tired. As sleeping issues worsen, your fatigue will increase too. 

Underactive Thyroid 

Hypothyroidism and PCOS go hand-in-hand. The endocrine disorders are very similar, so it’s not uncommon for women with PCOS to also have an underactive thyroid. When your thyroid is underperforming, it doesn’t produce the hormones your body needs to thrive. Hypothyroidism symptoms include dry skin and hair, body aches, weight gain, depression, hot and cold sensitivity, and, you guessed it, excessive tiredness! 

Iron Deficiency Anemia 

Irregular, heavy periods aren’t just annoying, but they’re also bad for your health. The excessive blood loss can lead to an iron deficiency. And, when your iron levels are low, chronic fatigue follows. 

Low Vitamin B12 or Vitamin D

Vitamin B12 is a vital nutrient that produces energy in your body. Your cells use vitamin B12 to function. So, without the proper intake, oxygen delivery and red blood cell production are both hindered. Since your tissues aren’t receiving the proper oxygen, you’ll feel weak and tired. Additionally, vitamin D deficiencies have also been linked to chronic fatigue! 

Insulin Resistance 

Many women with PCOS struggle to manage their blood sugar levels due to increased insulin resistance. When your body is insulin resistant, it means it doesn’t store and process glucose properly. It will store the glucose as fat, rather than delivering the necessary nutrients to your cells. This leads to weight gain and tiredness. Then, you’ll feel especially fatigued after meals! 

Chronic Inflammation

Inflammation is all too common for Cysters. This is when your immune system runs on overdrive, even attacking healthy cells. This constant activation of the immune system and the autoimmune response to healthy cells can use up a lot of energy and have you feel exhausted.

Stress

In the body, stress triggers cortisol release, which is the “stress hormone.” This is the hormone that’s meant to keep us alert and focused, but too much can have us feeling wired and anxious—plus, it can disrupt sleep. Poor sleep, as I’ve mentioned, is not good for fatigue! Beyond that, stress can also worsen insulin resistance leading to more energy crashes.

PCOS Medications

A drug known as “metformin” is often prescribed to women with PCOS to increase their insulin sensitivity and reduce androgens. Unfortunately, this drug has also been linked to vitamin B12 deficiencies Talk with your doctor about Ovasitol (15% OFF prc code 292660) and consider taking supplements with B12! ! 

Depression

The psychological stress of PCOS is abundant. There are a lot of reasons to feel overwhelmed, unhappy, and anxious. Acne, extra hair growth on the face and body, obesity, hair loss, infertility, and other physical changes can lead to enough mental turmoil that women with PCOS develop depression. Depression fuels fatigue. And, unfortunately, fatigue fuels depression. 

How to Treat PCOS Fatigue

Knowing there are a lot of reasons why you may feel fatigued can be both relieving and overwhelming. Where do you start? How do you begin to relieve this symptom if there are so many reasons PCOS is dragging you down. Hang tight, Cyster, I’m here for you:

Maintain a balanced PCOS diet. 

Food is powerful. If you eat a balanced diet to maintain proper nutritional health AND keep insulin resistance in mind, you can work wonders on your PCOS fatigue. Eating nutrient-rich foods and going gluten-free, dairy-free, and discovering your carb tolerance can increase insulin sensitivity, provide your needed vitamins and minerals, relieve inflammation, and balance hormones. For more support in this realm, we’ve created The Cysterhood, a hub where cysters can find meal and workout plans as well as our 5 Steps to PCOS Weight Loss video series to help you learn along the way.

What does all this mean? It means you’ll see a ton of relief by just changing your diet! Not only will you see an improvement in your fatigue, but you’ll see improvements in other symptoms too. (Ehm. No more weight gain!) Check out this article for PCOS pantry essentials and this post for the top PCOS fighting foods! 

Maintain a good sleep schedule. 

This one is tough if you have a sleeping disorder connected to PCOS. But, if you can change your sleeping patterns over time, you’ll experience a ton of long term gain. Try setting a bedtime alarm as well as a morning alarm. Keeping yourself on a consistent schedule will help develop those circadian rhythms! 

Before you go to bed, you should also practice some relaxation techniques. Try mediating, breathing techniques, or even a warm bath. Additionally, avoid caffeine, sleeping pills, blue light, and naps that only contribute further to the poor sleep issue. If this is intimidating, try a complete bedroom makeover. Make your room a fresh and positive place to sleep in again! (Trust me, it helps!)

Stay hydrated. 

Bodies function using fluid balance. Any slight imbalance of fluid means your blood volume drops and your heart has to work overdrive to get nutrients and oxygen to your muscles. Your body working this hard will leave you feeling constantly fatigued. Drink lots of water. Don’t let yourself get dehydrated! 

Reduce your caffeine intake. 

Did you know that caffeine can actually make you more tired? This is true when stress is in the mix. When you drink caffeine, it stimulates your nervous system and makes you more alert and awake. Additionally, when you’re stressed, your nervous system is stimulated as well. This is to prepare your body for flight or fight mode to deal with whatever the stressor is. 

Your body must release cortisol when you’re stressed to help your body regulate. When you’re really stressed over a long period of time, your adrenal glands can’t keep up with the needed cortisol. So, if you add caffeine on top of that, you further overwork your body. This leads to a hormonal imbalance and adrenal fatigue. 

Get outside. 

The sun’s rays help us with so many vital body functions! It helps calibrate our body’s internal clock (those circadian rhythms we discussed earlier), which leads to improved sleep and, thus, less fatigue! Additionally, vitamin D from the sun can boost your physical and mental energy by almost 40%! That means you’ll feel more awake and you’ll be in a better mood. 

Reduce stress.

We’ve already discussed how stress can lead to hormonal imbalances as your body releases more and more cortisol. This stress hormone wreaks havoc on the body, leading to fatigue, high blood pressure, sleep problems, anxiety, weight gain, and more! So, evaluate your life and see where you can minimize stress. 

This may look like better self-care practices. It may also look like cutting things out of your schedule. Or, maybe it’s ending a toxic relationship. Delete what you can to give yourself a more peaceful, stress-free life. 

Exercise regularly. 

I know what you’re thinking: Exercise is going to make me less tired? It’s true! Doing regular low intensity workouts can increase your energy levels by 20% and reduce fatigue by 65%! WOW! This is because exercise doesn’t just workout your body, but it works out your central nervous system too. If you’re looking for a place to start, here are some great exercises for PCOS. 

Take supplements.

Taking the right supplements will replenish the nutrients your body is lacking to stay energized and focused. You can try to get all your essential vitamins through your diet, but it’s really tough. I recommend curcumin, coenzyme Q10, omega-3,and MetaMulti from my supplements line. You can read more about these collections of vitamins here. 

Fatigue is a common, debilitating symptom of PCOS, but with the right lifestyle changes, you can experience relief! 

Living your life with low energy makes EVERYTHING difficult. Then, when you pile on other PCOS symptoms, life can feel impossible. Luckily, there are a lot of things you can do to help manage your PCOS symptoms, get back to your ideal weight, and live your life to the fullest again. Check out my blog and podcast to learn all about living and thriving with PCOS.