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Things to help manage PCOS
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items I’ve been dealing with pcos for years and didn’t know what was going on until a few years ago. These are things I’ve been adding into my daily routine to help manage symptoms.
**not a health professional**
Sections
5
Nutrition
Tea
Supplements
Skin, excess hair & hair loss
Exercise
Nutrition
Foods that arent inflammatory and that contain antioxidants can help manage
Cinnamon helps with weight loss, improves insulin resistance, improves hormone imbalance
Simply Organic Ground Cinnamon, Shelf-Stable, 2.45 oz Bottle
Turmeric is anti inflammatory, can help with weight loss and hormones
Simply Organic Ground Turmeric, Shelf-Stable, 2.38 oz Bottle
Adding lemon to your water is great for hydration, digestion, antioxidants and vitamin c
Fresh Organic Lemons, 2 lb Bag
High fiber, lean protein, healthy fats, non starchy fruits & vegetables are essential for pcos management. You want to eat foods that won’t spike cortisol and cause inflammation
What To Eat for PCOS
Tea
Teas are great for pcos. There’s a variety of teas you can drink to help mange your symptoms
Spearmint can help reduce testosterone. Helps with hair loss and hormone imbalance. Definitely a must have!
Organic Spearmint Tea
Green tea is great on its own but with ginger it can help with weight loss and inflammation
Organic Green Tea Ginger
Helps detox liver and helps with bloat/digestion. Coffee-like flavor. Can affect certain medications so consult a doctor!
Roasted Dandelion Root Tea
Turmeric and ginger are great for inflammation and digestion
Turmeric & Ginger with Meadowsweet Tea
Supplements
A variety or supplement to mange your symptoms. Use what’s specific for your needs
A whole food vitamin is so important to cover the nutrient gaps. I’ve been using this brand for years
MegaFood Womens Multivitamin One Daily
A probiotic is essential! Helps with digestion and this one has cranberry in it which is good for vaginal health
Women's Daily 3-in-1 Prebiotics & Probiotics
Omega 3s are great for pcos. They can help with insulin resistance, energy, and reducing inflammation
Nordic Naturals Ultimate Omega Lemon 180 Softgels
This supplement has spearmint and inositol which are 2 essentials for pcos management. Although this may not work for everyone, it’s definitely worth the try
PCOS RELIEF
This brand is very popular. Inositol is great for balancing insulin, improving mood, helps ovulation, and helps boost metabolism
Ovasitol® Inositol Powder Supplement
This is very popular on TikTok. Has omega 3s, zinc, vitamin d, and magnesium which are all great supplements for pcos management
Peach Perfect Inositol Multivitamin Capsules
Many women with pcos are deficient is vitamin d. This is k2 in it which helps with absorption
Vitamin D3 5000 IU (125 mcg) plus K & K2
Berberine is great for for testosterone and insulin resistance. Has cinnamon & green tea which are also great for pcos management. This really helped regulate my blood sugar. If you don’t have insulin resistance I would suggest not taking. Take b...
Ancient Bliss Berberine HCL 1200mg - 120 Caps
Skin, excess hair & hair loss
Products to help with facial hair and dark spots
Great product to slow hair growth and you don’t need much. There’s a sensitive version too. It’s on the expensive side but it works!
Hair Reducing Fade Oil (Best Seller)
Can reduce hair growth. Add a a drop or 2 when putting on face moisturizer
HIQILI 100ML Spearmint Oil for Skin Care
Helps even out skin tone and gets rid of dark spots from ingrowns. Can dry out skin only use 1-2 times week. WEAR SUNSCREEN!
SKIN PERFECTING 2% BHA Liquid Exfoliant
Been using this once or twice a week and it’s helped reduce the amount of ingrown hairs. It also helps with dark spots.
High Roller Ingrown Hair Tonic with AHA and BHA - Topicals | Sephora
This works! I didn’t use it every day like it say and still noticed a difference. It’s made for help hair regrow after hair loss. Contains Saw palmetto, peppermint and castor which all help regrow hair.
Rejuva-Drops Grow Back Serum - Camille Rose | Ulta Beauty
Exercise
Being active is so important for PCOS. I try to do 30-45 minutes, 4 days a week
Walking is so helpful for pcos because it’s low impact. Try to walk 5,000-10,000 steps a day. Do incline when walking the treadmill
Walking: Trim your waistline, improve your health
Pilates is low impact but still gives you a great workout. I’ve been going for a year. There’s a variety of studios you can go to incase there’s not a club Pilates near you.
Club Pilates
Lifting weights is helpful for pcos because you’re building muscle. Muscle helps metabolism
Lifting Weights: A Beginner’s Guide