What is PCOS?
Polycystic Ovary Syndrome (PCOS) affects 1 in 5 women in the UK, and over half of these women will have no symptoms. The cause of PCOS is unknown but it often runs in families and is related to abnormal hormonal levels in the body including high insulin levels. Insulin controls sugar levels in the body, and can contribute to the increased level of hormones such as testosterone. Unfortunately there is no cure for PCOS BUT being a healthy weight and eating a balanced, healthy diet can improve symptoms which include weight gain, irregular periods or no periods at all, excessive hair growth, thinning hair, oily skin, acne and difficulty getting pregnant.
How does PCOS affect falling pregnant?
PCOS causes an imbalance in hormones, this imbalance can affect a woman's periods making them irregular or not occur at all. Irregular periods may mean a woman is not ovulating, which means she cannot get pregnant.
Can you still get pregnant if diagnosed with PCOS?
The good news is women with PCOS can get pregnant. If you are ovulating, which means regulating those periods, which in turn means controlling those hormones levels then you can still conceive naturally or with the help of fertility treatment.
How can nutrition help you conceive with PCOS?
Many women with PCOS are resistant to insulin reacting in their body, so their body reacts by producing higher insulin levels. This contributes to a greater hormonal imbalance with higher levels of hormones such as testosterone. Being overweight or obese increases how much insulin the body is producing, so although there is no cure for PCOS, it can be controlled. Eating a balanced, healthy diet to help control those hormone levels and losing weight if you are overweight will reduce the symptoms of PCOS. It is all about reducing the hormone imbalance.
What foods will help improve my PCOS symptoms and boost my fertility?
Eating a healthy, well balanced diet to help balance those hormones and prevent insulin spikes will help reduce PCOS symptoms, regulate your menstrual cycle and aid ovulation as well as create a healthy pre-conception body ready for pregnancy.
Eat these foods to help reduce PCOS symptoms and boost your fertility at the same time:
1. Whole Grains
Natural, unprocessed carbohydrates with no refined sugar typically have a low Glycemic Index (GI) and are high in fibre helping the body regulate those blood sugar levels. Wholegrains are slow release carbohydrates meaning they will not cause blood sugar spikes. Good sources include oats, lentils, brown rice, freekeh, buckwheat and quinoa.
2. Nuts & Seeds
Boosting your daily intake of nuts and seeds including walnuts, almonds, pistachios, pine nuts, pumpkin seeds and flaxseed are all beneficial for anyone trying for a baby particularly for women with PCOS. Most are packed with protein, fiber, folate, healthy fats and many antioxidants to help balance hormones and improve cholesterol and insulin.
3. Dark Red Fruits
Dark red fruits, in particular anything from the berry family - blueberries, blackberries, strawberries, cherries are all low GI. This means they are less likely to cause blood sugar levels to spike, meaning no rising insulin levels. Plus they are packed to the brim with antioxidants, often praised as a 'superfood', meaning your getting all that healthy goodness your body needs pre-conception.
4. Dark Leafy Vegetables
Veggies especially the dark leafy variety including kale, spinach and brocolli, are packed with nutrients and are low in calories making them ideal for weight loss and good nutrition. Vitamin B is important pre conception, and those leafy vegetables are packed with this wonderful vitamin which is linked to reducing PCOS symptoms including insulin resistance and irregular periods.
5. Fatty Fish
Fatty fish including salmon, mackerel and sardines are a very good source of omega 3 fatty acids. Omega 3's are linked to helping reduce the symptoms of PCOS. It is important to limit consumption to two servings per week, as many fatty fish also contain high levels of mercury. For women who are vegetarian or vegan it may be worth considering supplementation of omega 3 to reap the benefits.
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