Did you know, nutrition is one of the first-line treatments to improve the severity and symptoms of PCOS and can be used to enhance fertility?
In this article, we'll take a deep dive into PCOS, what it is, the symptoms, how it affects fertility and how it can be managed with nutrition.
What is PCOS?
PCOS, short for Polycystic Ovary Syndrome, is a chronic condition affecting up to 20% of females of reproductive age.
While it is a hormonal condition, whereby small cysts may grow on one or both of the ovaries, and mainly involves the reproductive hormones, the effects extend beyond the reproductive system.
Common symptoms of PCOS may include:
· Irregular menstrual cycles. Pain is not a feature of PCOS
· Lack of ovulation
· Difficulty conceiving
· Excess body hair growth e.g. facial hair (called hirsutism)
· Hair loss on the scalp
· Acne
· Darkening of the skin
· Weight gain and/or difficulty losing weight
· Anxiety and/or depression
Other common features of PCOS are insulin resistance, and elevated testosterone and androgen levels. It’s also important to remember that not all women will have all the signs and symptoms of PCOS.
How does PCOS affect fertility:
PCOS is commonly associated with fertility issues, but fear not, with the right care, this is treatable. Usually, fertility issues arise from a hormonal imbalance that interferes with the growth and release of eggs from the ovaries (anovulation).
Studies show that PCOS sufferers are more likely to seek fertility treatments, however poor data is available for successful spontaneous pregnancy outcomes.
Those living with PCOS should seek medical advice after 6 months of trying for a baby and not wait the 12 months that is advised for couples with no risk factors.
Can diet improve PCOS symptoms:
Nutrition is a very important aspect of managing PCOS and forms part of the first line of treatment options. Diet and lifestyle changes are key to reducing symptoms both in the short and long term and should be used to restore ovulation, rebalance hormones and manage insulin resistance to improve fertility outcomes.
Before we jump into the types of food to manage PCOS and boost fertility, let's delve into insulin resistance a little more.
What is insulin resistance and why is it an issue?
Insulin resistance is an impaired response to insulin, insulin being the hormone that regulates how much glucose (sugar) is in your blood. When cells don’t respond to insulin very well (resistance) glucose builds up in our blood and over time impacts many aspects of our health, including our fertility.
Around 70% of people with PCOS also have insulin resistance, high insulin is not just a symptom of PCOS—it is also a major driver of the condition. Firstly, insulin resistance disrupts our hormone balance as our bodies produce more testosterone and secondly, makes it more difficult to lose weight- which not only worsens the symptoms of PCOS but also impacts our menstruation.
Let's now take a look at how nutrition can help you manage PCOS and boost fertility.
Managing PCOS and boosting fertility with diet:
1. Carbohydrates:
Nope, you don’t need to cut out carbs. But to help with blood sugar control it's best to pair up your carbs with a source of fat and protein. This has the added benefit of keeping you fuller for longer. I.e., add chicken and avocado to your salad sandwich.
Try to also opt for carbohydrates with a lower glycemic index (GI). Low GI foods release energy slower and therefore have a slower effect on blood glucose- as we want to avoid blood sugar ‘spikes’.
Low GI options include wholemeal pasta and breads, rolled oats, legumes, brown rice, quinoa, buckwheat etc.
2. Include antioxidants and anti-inflammatory foods in your diet.
Research shows that those with PCOS may have higher levels of oxidative stress and inflammation. This can cause cell and DNA damage which not only contributes to the onset of chronic health conditions but impacts egg quality and fertility.
Consuming antioxidants and anti-inflammatory foods have shown promising results in women with PCOS by improving blood sugar and helping to restore ovulation.
Aim to incorporate as much colourful food into your diet as possible, actually for those with PCOS looking to fall pregnant we recommend +10 serve of vegetables and some fruit per day. This seems like a lot (especially as many people struggle with 5) but doable with the right strategies!
High antioxidants foods include blueberries, strawberries, artichokes, pecans, goji berries, beans, red cabbage, spinach and dark chocolate (yum).
High-inflammatory foods are Extra virgin olive oil, leafy greens, fatty fish, avocados, green tea, tomatoes, and berries.
3. Fibre-rich foods
Eating a fibre-rich diet helps promote healthy gut bacteria and helps to reduce inflammation and oxidative stress, normalises blood sugars and reduces insulin resistance.
Think lots of whole grains, legumes, fruits and vegetables.
4. Reduce intake of saturated fat and trans fats.
Food such as red meat, dairy products and coconut products contain saturated fats, and fried food and discretionary foods contain trans-fats which increase inflammation and oxidative stress.
These foods also produce more AGEs (advanced glycation end products), which are highly reactive molecules thought to speed up the aging process. Those with PCOS tend to have nearly twice the circulating AGE levels in their bloodstream, and high AGE levels are also associated with unfavourable fertility outcomes.
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Key points to manage PCOS and improve fertility outcomes:
· Pair carbohydrates with fats and proteins
· Opt for low GI carbohydrates
· Load up on antioxidants and anti-inflammatory foods
· Add high-fibre foods to your diet
· Reduce intake of saturated fat and trans fats
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