5 Natural Ways to Improve Fertility in Women

Are you struggling with fertility due to Polycystic Ovary Syndrome (PCOS)? PCOS (polycystic ovarian syndrome) affects hormone levels, ovulation, and overall reproductive health (1, 2, 3). Therefore, it makes conception difficult.

Did you know that most women seeking fertility treatments have PCOS? It is one of the most common causes of infertility (4, 5, 6). In this blog post, we'll explore practical diet tips for women with PCOS to improve fertility. These useful tips are easy to follow. Let's take a look.

5 Lifestyle Tips for PCOS

1. Low GI diet for Fertility in PCOS

I have worked with hundreds of women with PCOS. One of the key strategies is focusing on eating foods with a low glycemic index (GI). Of course, there is another precise indicator called Glycemic Load. Click to read more on GL.

Low GI foods are great because they don't cause sudden spikes in blood sugar levels. Instead, they release sugar into the bloodstream more slowly and steadily. This can help you in a few ways:

a. Steadier Insulin Levels:

Insulin plays a big role in how your body processes sugar from the foods you eat (7, 8, 9, 10, 11). It does so by NPY neurons. When you eat high-GI foods (sweets, white bread, cakes, cookies), your blood sugar can increase quickly. Hence, your insulin levels will increase to take up more glucose.

But when the overload repeats, this and other factors (excess fat, mitochondrial dysfunction, inflammation and defects in insulin signalling) can lead to insulin resistance.

b. Improving Insulin Sensitivity:

When you eat a low-GI diet, your insulin resistance reduces (12, 13, 14, 15). This is important because insulin resistance can impact hormone balance and disrupt ovulation and fertility. Therefore, eating a low-glycemic index (GI) diet is beneficial.

c. Supporting Hormone Balance:

Many women have irregular periods due to PCOS. Stable insulin levels can help reduce the production of hormones like testosterone, which are often high in PCOS. This can help make hormones more balanced and might regularise periods.

Some examples of low-GI foods that you can include in your diet are:

• Whole grains like brown rice, millet, whole wheat, oats and quinoa,

• Legumes like lentils, chickpeas, rajma, peas

• Low GI fruits (apple, pears, pomegranate, oranges, guava, amla) and

• Vegetables (carrot, beans, drumstick, moringa leaves, palak, radish, chow chow, cabbage, bhindi).

Focusing on low-GI foods is beneficial; it's also important to consider other aspects of a healthy diet, such as getting enough protein, healthy fats, vitamins, and minerals.

Eat a balanced diet with complex carbohydrates, protein and healthy fats.

2. Exercise Benefits for Fertility in PCOS

Exercise is beneficial for women with PCOS as it helps manage weight, improve insulin sensitivity, and regulate hormone levels. Physical activity can also reduce stress levels and promote overall well-being. Both are essential for reproductive health.

Try aerobic exercises (like brisk walking or jogging) and strength training to maximise benefits.

Women over 35 must start strength training to support muscle and bone health.

3. Stress Management Techniques

Chronic stress can worsen PCOS symptoms and negatively affect fertility. Stress hormones like cortisol can disrupt reproductive hormones and ovulation. Adding stress management techniques such as meditation, deep breathing exercises, yoga, or spending time in nature can help reduce stress levels and promote relaxation.

Tip: Schedule regular relaxation sessions into your daily routine. Practice mindfulness techniques or engage in hobbies that bring you joy and relaxation.

4. Sleep Tip for PCOS

Sleep plays a crucial role in hormone regulation, metabolism, and overall health. Poor sleep quality or insufficient sleep can contribute to hormonal imbalances and insulin resistance, which are common in PCOS. Aim for 7-9 hours of restful sleep each night to support reproductive health and overall well-being.

Tip: Create a bedtime routine and optimise your sleep environment for relaxation. Avoid screens and stimulating activities before bed, and practice relaxation techniques to improve sleep quality.

5. Mind-Body Techniques: Yoga and Meditation

Mind-body techniques such as yoga and meditation can be highly beneficial for women with PCOS seeking to improve fertility. Yoga helps reduce stress, improve flexibility, and promote hormonal balance. Meditation, on the other hand, helps with relaxation, reduces cortisol levels, and enhances overall emotional well-being. This can positively impact reproductive health.

Tip: Join yoga classes designed for women with PCOS, focusing on poses that support reproductive health. Practice meditation regularly to cultivate a sense of calm and balance. Reap the benefits of yoga and meditation for fertility in PCOS.

Which Foods to Avoid for PCOS?

1. Refined Carbohydrates

• Why avoid them: Refined carbohydrates, like white bread, pasta, and white rice, are quickly digested, causing blood sugar spikes. This can increase insulin resistance, a common issue in PCOS.

• Healthy alternatives: Opt for whole grains like brown rice, quinoa, and whole-wheat bread.

  
  

2. Sugary Drinks

• Why avoid them: Sugary drinks, including soda, sports drinks, and fruit juice, are packed with added sugar. Excessive sugar intake can worsen insulin resistance and contribute to weight gain.

• Healthy alternatives: Drink water, unsweetened tea, or infused water with fruits and herbs.

  
  

3. Processed Foods

• Why avoid them: Processed foods are often high in unhealthy fats, added sugars, and sodium. These can lead to inflammation, weight gain, and hormonal imbalances.

• Healthy alternatives: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.  Include anti-inflammatory foods in the diet.

  
  

4. Red Meat

• Why avoid them: Red meat can be high in saturated fats, contributing to inflammation and insulin resistance.

• Healthy alternatives: Choose lean proteins like chicken, fish, and plant-based options like tofu and lentils.

  
  

5. Dairy Products (in some cases)

• Why avoid them: While dairy products can be a good source of nutrients, some women with PCOS may find that they worsen their symptoms due to lactose intolerance. If you don't have lactose intolerance, and dairy still causes issues, try A2 milk.

  
  

Many women find they have PCOS only when they try to conceive. In PCOS, hormone levels are imbalanced. The luteinizing hormone is often high, follicle-stimulating hormone is low, and androgens and insulin are elevated. These changes can lead to irregular or missed periods.

The ovaries may produce less estrogen but more male hormones like testosterone. This can cause symptoms such as small ovarian cysts, excess hair growth, and skin problems.

Pregnant women with PCOS face higher risks, including gestational diabetes and early miscarriage, compared to women without PCOS.

Remember: It's essential to consult with a nutritionist before making significant dietary changes. They can offer personalised advice based on your individual symptoms. By avoiding these foods and incorporating healthy alternatives into your diet, you can help manage PCOS and improve your overall well-being.   

Conclusion

To support your fertility and overall well-being, consider these five lifestyle changes: eat a balanced diet, stick to a regular exercise routine, manage stress, get enough sleep, and try mind-body techniques.

Keep in mind that every woman's experience with PCOS is different. Approach these tips with a positive mindset. Even small adjustments can have a big impact on your fertility journey with PCOS.

Explore our holistic nutrition and yoga plans to manage PCOS symptoms and regularise periods effectively.