🩸Inflamed, bloated, and stuck?

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Good morning. It’s Saturday, June 7, we’re talking about the invisible culprit behind many PCOS symptoms: inflammation.

It’s not the red-hot, swollen kind you see when you twist your ankle—it’s the slow, quiet kind that simmers beneath the surface and throws your hormones into chaos.

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The Essentials

The Inflammation Cycle (and how to break it)

PCOS isn’t just a hormonal disorder—it’s also an inflammatory one.

Chronic low-grade inflammation is common in women with PCOS and may be driving symptoms like acne, bloating, fatigue, stubborn weight, irregular periods, and even anxiety. It can also worsen insulin resistance and androgen production, creating a vicious cycle that’s hard to break.

The tricky part? You won’t always “feel” inflamed. But your body knows—and it responds by producing stress hormones, disrupting ovulation, and holding on to belly fat.

The good news: you can cool the fire naturally.

What to Know
Reducing inflammation starts with small daily shifts—not expensive protocols or mystery powders. Here’s where to begin:

• Eat more color – Berries, leafy greens, sweet potatoes, beets, and cruciferous veggies all fight inflammation.

• Cut refined sugar – Hidden sugar in sauces, granola, and oat milk can spike your glucose and inflammation.

• Upgrade your fats – Swap seed oils for olive oil, avocado, ghee, and coconut oil.

• Manage your gut – Inflammation often starts in the gut. Add fermented foods like kimchi, kombucha or probiotic-rich yogurt a few times a week.

Movement, sleep, and stress management matter just as much as food. Think: a gentle walk, a magnesium bath, or simply going to bed 30 minutes earlier.

Study Spotlight: Curcumin & PCOS
A recent meta-analysis (2023) found that curcumin—a natural anti-inflammatory compound in turmeric—may significantly improve insulin resistance, lipid levels, and inflammation markers in women with PCOS.

Researchers noted it may be especially effective when paired with lifestyle changes like diet and exercise.

Curcumin supplements with black pepper extract (piperine) increase absorption by up to 2,000%. Just don’t rely on golden milk lattes alone—get therapeutic doses if supplementing.

This weeks Grocery List:
Here are a few must-haves to toss in your cart:

🔵 Blueberries
🥬 Kale or arugula
🐟 Wild salmon or sardines
🥑 Avocados
🌰 Walnuts
🧄 Garlic
🍠 Sweet potatoes
🌿 Turmeric (with black pepper)
💛 Extra virgin olive oil

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PCOS Updates You Can Use

> When Period Pain Isn't Just a Monthly Nuisance. Crippling cramps and irregular cycles might be more than just "that time of the month"—they could signal underlying conditions like PCOS or endometriosis. These disorders are linked to serious health issues, including infertility, metabolic complications, and mental health challenges, underscoring the importance of not dismissing persistent menstrual pain as routine. (More)

> Thinning Hair from PCOS? There's Hope! If you're noticing more hair in your brush than usual, PCOS might be the culprit. The good news? Treatments like minoxidil (Rogaine™) and platelet-rich plasma (PRP) therapy are showing promise in promoting hair regrowth and restoring confidence. With consistent use, minoxidil can lead to noticeable improvements in hair thickness within a few months. (More)

Recipe of the Week

PCOS Friendly Greek Chicken Bowl

The Greek Chicken Bowls recipe from The Healthy Epicurean is a fresh, flavorful meal featuring marinated grilled chicken served over a bed of brown rice or quinoa. It's topped with classic Mediterranean ingredients like cucumber, cherry tomatoes, Kalamata olives, red onion, and creamy tzatziki. Finished with crumbled feta and a squeeze of lemon, it’s a wholesome, protein-packed dish that’s perfect for lunch or dinner. Full Recipe Available HERE.

PCOS Confessions

“I finally found a doctor who listens. It took three tries — but it changed everything.”
— Nadia, 35

“For the first time in years, I had two cycles in a row. I never thought I’d be excited about PMS.”
— Elena, 29

“My cravings used to control me. Learning about insulin resistance helped me take back control.”
— Lena, 32

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.