Functional Approaches to PCOS Management For Improved Fertility

If you have been living with polycystic ovarian syndrome (PCOS), you have probably been told it will be difficult for you to get pregnant. Maybe even that there is little you can do to help improve that. PCOS is the most common endocrine disorder in premenopausal women with an estimated 1 in 7 women affected by PCOS. So it would be quite alarming to know that there is nothing we can do to support this large population of women!! We are here to tell you, that is not necessarily true! There are several things you can do naturally to support PCOS management for improved fertility. Now maybe you don’t know if you have PCOS, but maybe you suspect it due to common symptoms associated with PCOS like: 

• Irregular menstrual cycles 

• Lack of ovulation 

• Heavy menstrual cycles 

• Presence of ovarian cysts 

• Elevated androgens resulting in acne, oily skin, or dandruff 

• Insulin resistance 

• Recurrent miscarriages 

• Excess estrogen 

• Leptin imbalances 

• Thinning hair on the scalp

Whether you have a diagnosis of PCOS or just many of the symptoms listed above, there may be certain lifestyle/nutrition changes that may improve your fertility! Take a look below:

Lifestyle Changes: 

• Limit exposure to endocrine disrupting chemicals such as phthalates, pesticides, heavy metals, BPA, etc. 

• Choose soaps, toothpaste, mouthwashes, and cleaning supplies free of triclosan that has been found to decrease sex hormone production 

• Utilize an air filter within the home to improve air quality if in urban areas or if you live in an area that has frequent forest fires 

• Find ways to help manage and transform your stress to prevent disruption of your hormone balance 

• If you suffer from anxiety or depression, consider seeking out help if you haven’t already to help improve your chances of conception 

• Work with a qualified dietitian to reach optimal weight if you are overweight as even a 5% wt loss can improve metabolic and hormone balance 

Nutrition Changes: 

• Focus on choosing blood sugar balancing foods such as low glycemic index foods, whole grains, 20-30 grams protein and healthy fats at each meal, and movement after meals

• Limit your intake of alcohol and caffeine 

• Focus on eating hygiene like chewing each bite of food 10-15 times before swallowing, avoiding distracted eating, engaging your cephalic phase by smelling your food first, and eating slowly to optimize digestion

• Eat foods that support gut health: aim for >25 grams of fiber, fermented foods, 3 different colors of fruits/vegetables at each meal, and probiotic rich foods daily 

• Choose anti-inflammatory foods such as salmon, nuts, seeds, fruits, vegetables, avocado oils, etc. 

• Consider supplementation to address mineral or vitamin deficiencies or assist with metabolic imbalances if present (TEST don’t guess)

These are all general recommendations! If you are looking for personalized recommendations, please book a complimentary discovery call with our functional dietitians!