Research has shown that specific diet and lifestyle changes can help relieve the symptoms of PCOS and also improve fertility rates.
Have you been told you will struggle to get pregnant with PCOS?
Unfortunately this is common practice and women are routinely passed over to fertility clinics for further intervention. What if there was another way, to not only improve your chances of getting pregnant but to improve your overall health. Here's where you can start........
1.ARE YOU OVULATING?
Determining whether you are ovulating is crucial, if you are trying to conceive with polycystic ovary syndrome (PCOS). Ovulation occurs when your ovaries release an egg, but this can be more difficult to determine with PCOS, tracking your cycle is essential
Ways to determine ovulation:
BBT charting: Take your temperature each morning before getting up to track slight increases during ovulation.
Cervical mucus monitoring: Observe changes in cervical mucus consistency and volume, with thin and slippery mucus indicating ovulation.
Ovulation predictor kits: Test urine for a surge in LH (luteinising hormone), which typically happens 24-48 hours before ovulation. However with PCOS, LH surges can occur throughout the cycle, without any ovulation. These predictor kits are not a reliable stand alone method to track ovulation in PCOS.
2. INSULIN RESISTANCE
One common symptom of PCOS is insulin resistance. Insulin is a hormone secreted by your pancreas that regulates how much sugar is in your blood; it helps your cells take in glucose from the food you eat and use it for energy. Insulin Resistance (IR) affects approximately 35-85% of women with PCOS. High insulin levels are responsible for a range of symptoms, including
Irregular periods
Acne
Unwanted hair growth
Difficulty ovulating
The key to counteracting IR is to follow a diet that prevents excessive insulin production, supports a healthy metabolism and hormone balance.
This is where diet can be a game changer! Eating good quality protein and fats with a moderate intake of low glycemic index (GI) carbs (are absorbed slower and less likely to trigger insulin production) is recommended. Examples of low GI carbs include rolled oats, wholegrain rather than white foods, quinoa and sweet potatoes.
3. OXIDATIVE STRESS
Women with PCOS mayhave higher levels of oxidative stress and persistent low-grade inflammation than those without PCOS.
Oxidative stress plays a key role in PCOS. Oxidative stress leads to damage to cells and DNA, including your eggs. An anti-inflammatory diet has shown promising results in improving blood sugar, regulating menstrual cycles, improved ovulation rate and improved egg quality anlower androgens levels.
The Mediterranean diet has been used as a base for anti-inflammatory diets and has shown positive results for PCOS. Some of its features are whole-grains, olive oil, oily fish, legumes, vegetables, fruits, and nuts. For example
Breakfast: 2 egg, vegetable omelete
Lunch: Mackerel pate on wholegrain toast with a green leaf salad+olive oil dressing
Dinner: Home made turkey burgers, sweet potato chips, sauted green beans
Download my ebook Fertility Food Plan now, for quick, tasty recipes that take the overwhelm out of 'what to eat' when trying to conceive..
In conclusion, diet plays a crucial role in managing PCOS symptoms. Women with PCOS should avoid a diet that is high in refined carbohydrates and instead choose a moderate carbohydrate intake with protein and fats. Following an anti-inflammatory diet may also help, especially the Mediterranean diet which is rich in whole-grains, legumes, vegetables, fruits, and nuts. While these nutrition strategies help manage PCOS, it is important to consult a health professional for personalised advice.
If you think you need 1:1 support, to support your fertility, arrange a complimentary chat with Aisling hello@aislingfourienutrition.com
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