PCOS Self Care

Polycystic Ovary Syndrome (PCOS), now called polyendocrine metabolic ovarian syndrome (PMOS), is a hormone disorder affecting women of reproductive age. When we think of PMOS, we think of the uncomfortable symptoms. From fatigue and excessive hair growth to bloating and oily skin, women with the condition have to deal with a lot. It can be pretty exhausting, right?

Here’s the good news. 

You can manage the symptoms of PMOS and lead a happy, healthy life. I’m Tallene, a Registered Dietitian with PMOS, and I understand how difficult it can feel to really nail down a self-care routine that you feel like support your symptoms.

Contrary to the blanket ‘one-size-fits-all’ advice you may have heard, it’s not just about losing weight; it’s about taking care of yourself from the inside-out, so you can ease your symptoms, boost your self-esteem, and learn what works for your mind and body. 

Let’s take a look at the top self care tips to help manage PCOS symptoms. 

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first who will be able to advise you on appropriate treatment options. 

PCOS got a name change! In May 2026, PCOS was renamed to PMOS by international consensus published in The Lancet. The name change reflects the hormonal and metabolic side of the condition beyond the ovaries alone. This is why you’ll continue to see us use both names interchangeably through the 2028 decision.

PCOS (PMOS) Self Care Tips 

Eat the right foods 

Women with PMOS are often insulin resistant, which is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. The pancreas produces even more insulin to lower blood sugar levels. That extra insulin promotes weight gain and increases cravings, which can lead to binge-eating or consuming too much sugar. It can also increase your risk of developing type 2 diabetes and heart disease.

A PMOS-friendly diet is a varied diet that satisfies your hunger and helps you maintain a healthy weight. If you’ve been diagnosed with PCOS, you may have been told to cut out carbs altogether because they spike your blood sugar. This isn’t a sustainable approach. If you’re curious what foods to keep around for PCOS, check out our pantry must-haves HERE and our roundup of PMOS-fighting foods HERE.

Foods To Avoid With PCOS

Here is a list of common foods known to contribute to, trigger, and / or worsen symptoms of PCOS:

• Refined carbs, including white bread, muffins, pastries, sugary desserts, and pasta
• Processed sugars like high fructose corn syrup
• Gluten and dairy
• Excess alcohol and/or caffeine
• Other inflammatory foods

Carbs

You can eat carbs, but the way you eat them makes a big difference in how your body digests the food and absorbs the sugar into your bloodstream. It’s a good idea to balance carbs with protein, healthy fats, and fiber. For example, if you’re having fish and salad, you could add a side of rice. The healthy fats in the fish and the fiber in the salad will slow down how quickly the carbs make your blood sugar rise, and control how quickly it comes back down. 

To learn more about how many carbs are right for your body, I can help you Discover Your Carb Tolerance in The Cysterhood.

Fiber 

As well as relieving constipation and filtering out excess hormones, fiber plays a key role in lowering cholesterol and keeping your blood sugar stable, which can aid in weight management and improve whole-body insulin sensitivity. 

Fiber-rich foods not only provide volume but also take longer to digest, making you feel fuller and energized for longer and on fewer calories.

Protein and Healthy Fats 

Protein helps to stabilize blood sugar levels, lower high blood pressure, and keep insulin down by blunting the absorption of carbohydrates/sugars. Healthy fats like avocado, nuts, flax seeds, and olive oil are also great additions to a PMOS-friendly diet as they have strong anti-inflammatory properties.

PMOS is strongly linked to chronic, low-grade inflammation. You might be dealing with inflammation if you’re experiencing digestive issues, headaches, joint pain, weight gain, inexplicable fatigue, or food sensitivities (e.g. gluten intolerance).

Supplements for PMOS

Along with a balanced diet, certain supplements can help fill nutritional gaps and support some of the underlying issues associated with PMOS (PCOS). However, know that supplements aren’t a replacement for a personalized treatment plan. And what you need ultimately depends on your symptoms, lab results, and other health conditions. This is why it’s always a good idea to consult your healthcare provider before adding something new. But if you are looking for meaningful supplements to add, here’s what I recommend:

• Omega-3 Fatty Acids: Known for their anti-inflammatory benefits and may support metabolic and cardiovascular health. You can get omega-3s through foods like salmon, sardines, chia seeds, and walnuts, or through a quality supplement!
• Inositol: One of my go-to supplements for women with PMOS, particularly when insulin resistance is part of the picture. Myo-inositol and D-chiro-inositol can support insulin signaling, menstrual regularity, and ovarian function. Skip the guesswork with our Inositol Complete 40:1, which is formulated to the exact ratio your body naturally uses.
• Vitamin D: Plays an important role in bone and immune health and may be relevant to metabolic and reproductive health. Ask your provider to check your vitamin D levels and recommend an appropriate amount if you’re deficient.

Supplements work best as exactly that: supplements to the nutrition, low-impact movement, and stress-management habits you’re already building to help manage symptoms.

Remember to Eat 3-4 PMOS Meals Per Day

As a registered dietitian with PCOS, I suggest eating 3 balanced meals (breakfast, lunch, and dinner) along with one PCOS-friendly snack. You’re less likely to have cravings throughout the day when your meals and snacks are balanced and you’re preparing some of your food in advance.

Drink Herbal Tea

Drinking unsweetened herbal tea has a plethora of benefits, especially for women with PCOS. Just to name a few, certain types of herbal tea can: help keep you hydrated, provide essential vitamins and minerals, be a good source of antioxidants, help jump start your metabolism, provide stress relief, promote good sleep, and so on. Here are some of the best herbal tea for PCOS and what they’re good for:

• Green, white, and black: Antioxidants and anti-inflammatory properties
• Peppermint and spearmint: Anti-androgenic effects
• Cinnamon: Improving insulin resistance and relieving stress
• Ginger: Anti-inflammatory properties and female hormone regulation
• Licorice root: Reducing testosterone and helping reduce cravings

Regular Exercise 

Regular exercise can support both the metabolic and reproductive sides of PMOS. Movement helps your muscles use glucose more effectively, which can support insulin sensitivity. Most importantly, finding an exercise you genuinely enjoy can make it much easier to stay consistent.

I especially love slow-weighted and lower-impact movement for women with PMOS, including strength training, Pilates, and yoga. If you’ve ever wondered: “Is Yoga good for PCOS (PMOS)?“ The answer is yes, yes, and yes again.

You don’t have to make yourself suffer through an intense workout routine just to feel like you’re properly caring for your symptoms. (In fact, I actually recommend avoiding strenuous or intense workouts!) Slow-weighted workouts can help reduce the stress hormone cortisol, making you feel calmer and happier.

Even better, exercises can be an important form of self-care. Instead of viewing every workout as a way to burn calories, think about movement as time you’re setting aside to support your strength, energy, mood, and long-term health.

Spending Time in Nature 

In a world that’s always “on”, it’s easy to stay glued to our phones and computers for hours on end. Before we know it, we’ve spent the whole day staring at a screen. And we wonder why we feel so sluggish! 

Never underestimate the calming and rejuvenating powers of nature. Go for a walk, eat lunch outside, and swap 20-minutes of screen time with sitting in the garden or local park. It’ll work wonders for your mind, help to combat fatigue, and give you a well-deserved boost. 

Get Enough Sleep 

Quality sleep is the very foundation of self-care. You should aim for 8-9 hours of sleep a night to reduce stress, maintain a healthy weight, boost your immune system and lower your risk of serious health problems, like diabetes and heart disease. 

If you struggle with falling or staying asleep, start by creating a nighttime routine that signals to your body that it’s time to wind down. Put away devices before bed, dim the lights, take a warm bath, read, or listen to something relaxing. Keeping your sleep and wake times relatively consistent can help, too.

And if sleep is an ongoing struggle, you’re not alone! That’s why I put together a full guide how to sleep better with PCOS (PMOS), with more ways to improve your sleep habits.

If you struggle with dozing off, try to implement a nighttime routine that gets you in a more relaxed state. This could include turning off your devices an hour before bedtime, taking a warm bubble bath, drinking herbal tea, or listening to a relaxing playlist.

Essential Oils

Essential oils are known for their self-care benefits and, in turn, have become more and more popular over the years. Some essential oils, like lavender and rosemary, are known to calm the nervous system and reduce stress and anxiety. Other essential oils, like cinnamon and thyme, may even help improve insulin resistance and balance progesterone levels (respectively).

Consider adding essential oils to your daily routine via lotions, carrier oils, relaxing soaks, and diffusers. For a full roundup of the best essential oils for PCOS and how to use them, click HERE.

Practice Mindfulness and Meditation

It’s easy to rush through a demanding schedule without stopping to notice what’s going on around you. Mindfulness is about bringing your attention back to the present moment. It helps you focus on your thoughts, feelings, breathing, and immediate surroundings rather than constantly operating on autopilot.

This can be as simple as noticing your breathing for a minute, paying attention the the light coming through your window, or actually focusing on the flavors and textures of your food while you eat. And if you’re new to meditation, start with just a simple 5 minutes a day.

Sit somewhere comfortable, close your eyes, and focus on slow, steady breaths. When your thoughts wander (and they will!), simply notice it and bring your attention back to your breathing. A short guided meditation can also be helpful if sitting in silence feels difficult.

Not only can this help you feel better mentally, but it can have a domino effect on PMOS symptoms. Ultimately, the goal isn’t to be “good” at meditation. Instead, it’s to give your nervous system a few quiet minutes and create a routine that helps you feel more grounded.

Caring for Your Mental Health with PMOS

Self-care with PMOS isn’t only about what you eat or how often you exercise. Mental health deserves just as much attention.

Anxiety and depression are more common among women with PMOS, and there are several possible reasons for that connection. Hormonal and metabolic factors may play a role, but so can the reality of living with symptoms such as infertility, weight changes, acne, hair loss, excess facial hair, and irregular periods. Managing a chronic condition itself can be emotionally exhausting.

That’s why struggling emotionally after a PMOS diagnosis shouldn’t simply be brushed off as “common stress.” Make mental health part of your overall PMOS care. That might mean working with a therapist, talking openly with people you trust, joining a supportive community, spending time doing things that make you feel like yourself, or discussing persistent anxiety or depression with your healthcare provider.

If you’re experiencing ongoing sadness, loss of interest in things you normally enjoy, or other changes that are interfering with daily life, reach out to a qualified mental health professional. Your emotional well- being is part of you health, and getting support can be just as important as addressing physical symptoms.

Managing Your Stress Levels

Stress isn’t something any of us can completely eliminate, and you don’t need a perfectly peaceful life to manage PMOS. What you can do, however, is create regular opportunities for your mind and body to recover.

Cortisol is a normal and necessary hormone involved in your body’s stress response. The goal isn’t to “get rid of” cortisol. Instead, it’s to focus on habits that help keep your stress levels manageable and give you space to recover from everyday stressors.

Try building a few realistic stress-relieving habits into your routine. Take a walk outside, practice slow breathing for a few minutes, journal before bed, stretch, meditate, listen to music, call a friend, or set aside time for a hobby that has absolutely nothing to do with being productive.

Setting boundaries can also count as stress management. If your schedule is constantly overflowing, look for responsibilities you can delegate, decline, or simplify. Self-care doesn’t always look like adding another wellness activity to your day. Sometimes, it’s taking something unnecessary off your plate.

PMOS Cravings and How to Handle Them

If intense cravings are one of your PMOS symptoms, they’re not necessarily a sign that you need more willpower. Insulin resistance can make blood sugar regulation more difficult, which may contribute to energy dips, increased hunger, and cravings for quick sources of energy like surgery or carbohydrate-rich foods.

Instead of trying to ignore a craving, look at what you’ve eaten so far that day. Did you skip breakfast? Has it been six hours since your last meal? Did your lunch contain a blend of nutrients? In the moment, try pairing the food you’re craving with protein, fiber, or healthy fat. If you want something sweet, for example, you don’t necessarily need to tell yourself you can’t have it! You could pair it with nuts, seeds, or another source of protein and fat to make your snack more satisfying.

Most importantly, don’t turn cravings into a personal attack. They’re information. Pay attention to when they happen and what makes them better or worse, and use those patterns to adjust your meals and routine.

What Does Self Care Look for You with PMOS?

Living with PCOS (PMOS) doesn’t mean you have to stick to strict, unrealistic, unsustainable schedules. Prioritize rest, incorporate a gluten- and dairy-free diet, enjoy low-impact movement, make time for stress management habits, and treat yourself with kindness. When you build a routine that works with your body, you can slowly reduce symptoms and find real relief.

Don’t know where to start? You can download The Cysterhood App, full of PMOS-friendly recipes and workouts and a community of supportive women who know exactly what you’re experiencing. And of course, take my free “What’s Your PMOS Type?” quiz to learn more about what may be driving your symptoms.

You got this,

Tallene, RD

Medical disclaimer: This content is for educational purposes only and is not medical advice. Always talk to your doctor before starting any supplement, especially if you take medications, are pregnant, or are trying to conceive.

Supplement disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.