The PCOS self-care ritual you need to start now.
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Why small, consistent actions - not extremes - can change everything
For women with PCOS, self-care isn’t a luxury - it’s a form of medicine. Not the glossy, candle-lit version that gets romanticised on social media, but something far more powerful - consistent, grounding rituals that help your body feel safe, balanced and supported.
As someone who’s worked in the beauty and wellness industry for over two decades, and who’s personally walked the path of fertility and hormone imbalance, I know just how deeply PCOS can affect every part of your life - physically, emotionally and mentally. The truth is, managing PCOS isn’t about quick fixes. It’s about building rhythm and routine.
The daily rituals that really work
The most effective PCOS routine isn’t extreme - it’s repeatable. Mornings can start gently with a high-quality supplement like OVAPlus, taken with a protein-rich breakfast to support blood sugar from the outset. A short yoga session, stretch, or simply stepping outside into daylight helps lower cortisol levels, setting the tone for a calmer day ahead.
Midday movement - whether a walk, light weights, or swimming - helps improve insulin sensitivity and supports energy levels. But just as important are the quieter breaks. Five minutes of breathwork between meetings or a mindful tea break allows the nervous system to reset and prevents stress from accumulating.
Evenings are where deeper restoration begins. A nourishing, balanced meal signals safety to your body. A calming ritual like Gua Sha or facial massage reduces inflammation and reconnects you with your skin. Whether you meditate, or take a magnesium bath before bed, make it consistent.
What’s really going on with PCOS?
PCOS is incredibly common - affecting around one in ten women in the UK - yet still largely misunderstood. The symptoms vary - irregular cycles, acne, facial hair, unexplained weight changes, difficulty conceiving. But often, they all trace back to three root issues - insulin resistance, inflammation, and hormonal imbalance.
When left unmanaged, these imbalances ripple out into other areas of life: energy, mood, skin, fertility, metabolism. That’s why surface-level self-care often doesn’t cut it. PCOS requires us to go deeper - and meet the body where it is.
The power of Inositol.
Among all the emerging research around PCOS, one nutrient continues to stand out: inositol. Specifically, the combination of myo-inositol and D-chiro-inositol in a clinically backed 40:1 ratio. This pairing helps the body process insulin more effectively, which is essential when insulin resistance is a core part of the condition.
When your body becomes more insulin-sensitive, hormone levels begin to stabilise. That often means fewer breakouts, less hair growth, and - for many women - a return to regular ovulation. Inositol has also been linked to improved egg quality, making it a crucial ally for those trying to conceive.
NAC and CoQ10: Supporting inflammation and egg health.
Inositol is even more powerful when combined with NAC and CoQ10 - two antioxidants that help reduce inflammation and support mitochondrial health.
NAC (N-acetyl cysteine) is known for replenishing glutathione, the body’s master antioxidant. It’s been shown to improve insulin sensitivity, lower inflammation, and support ovulation. For women with PCOS, especially those managing fatigue or irregular cycles, NAC can help bring the body back into a state of calm.
CoQ10 supports cellular energy - particularly in the mitochondria, which power every cell in the body, including eggs. It’s been linked to improved egg quality and better overall energy metabolism, both of which are often depleted in PCOS.
Together, these three ingredients create a holistic approach. That’s why I recommend supplements like OVAPlus, which combine them into a single, easy-to-integrate daily ritual.
Rituals that calm cortisol and inflammation.
The right supplements can only go so far without a lifestyle that supports them. Daily movement is one of the most powerful anti-inflammatories available - but it has to be the right kind. Strength training builds lean muscle, which helps with insulin regulation. Gentle cardio like walking or swimming supports inflammation and mental clarity, without putting the body under stress.
Managing cortisol is equally important. Stress hormones are closely linked to blood sugar, and high cortisol can undo even the best nutritional support. That’s why small rituals - breathwork, time in nature, meditation, or simply slowing your morning routine - create a huge ripple effect over time.
Even skincare becomes a part of this ritual. With PCOS, inflammation often appears on the skin. Facial massage, Gua Sha, or simply slowing down your skincare routine can reduce puffiness, support circulation, and signal safety to the nervous system. It’s not just about aesthetics - it’s about reconnecting with your body.
What to let go of.
One of the most common mistakes I see - and have made myself - is doing too much, too intensely. With PCOS, that usually looks like cutting out entire food groups, over-exercising, skipping meals, or throwing a cocktail of skincare acids at inflamed skin.
This approach doesn’t heal. It often adds more stress. Blood sugar becomes more unstable. Cortisol rises. The skin becomes more reactive. Instead of pushing harder, we need to support more gently - with balanced meals, regular movement, daily supplementation, and rituals that regulate rather than punish.
