How to Get Pregnant with PCOS Quickly and Naturally
How to Get Pregnant with PCOS by Making Small Lifestyle Changes
Small lifestyle changes can reap big rewards when it comes to PCOS and help you get pregnant more quickly.
In 2021 a group of researchers found a significant reduction in testosterone and triglycerides in a group of women who participated in a 6 week Mind/Body intervention (I-BMS). Significant improvements were also found in anxiety, depression and quality of life.
What Foods to Avoid with PCOS? - Yes, you’re right, it’s sugar
If you’ve been diagnosed with PCOS cravings for sugary foods may be on your mind. High sugar intake is associated with more inflammation in the body as well as a host of other health disadvantages. (I know, I know I’m probably preaching to the choir here you’re probably well aware of this). However, PCOS is an insulin resistance issue. The most common endocrine and metabolic disorder in women affecting 5% to 15% of women is PCOS and has a big impact on fertility.
Reducing sugar intake is just one step towards improving your chances of conceiving. But that doesn’t mean you have to go cold turkey and cut out all sugar today (how miserable would that be!). There’s always a middle way to approach dietary and lifestyle changes that make it easier to incorporate into your normal everyday life so you can still enjoy life (infertility has already done enough damage in that respect). A high carb diet goes hand in hand with developing a high BMI and that’s one more barrier to getting pregnant fast.
What You Can Do To Get Pregnant with PCOS.
Adequate sleep (lack of sleep plays havoc with your hormones - see below).
Start a mindfulness practice.
A healthy diet low in refined sugar, high in fiber, healthy fats and protein and low-glycemic is ideal. Veg and proteins before carbs (give yourself at least a 15 minute gap). Start your day with plenty of protein to reduce cravings and increase satiety.
Reduce blue light at night - blue light is an endocrine disruptor.
Start an exercise program - start with a few minutes of exercise each day.
Medication.
Some of these are easier to change than others - and if you’re already feeling low with depression related to this uncontrollable ride called infertility then try not to give yourself a hard time. Start with sleep and your mindfulness practices as they’ll both have a significant knock on effect on your mood and motivation. Starting here allows you to build a foundation of other healthy habits. Experimental studies suggest that women with PCOS have an extra sensitive stress response so relaxation techniques can be difficult for some which is why the FertileMind app mindfulness practices are so helpful.
If you’re struggling with weight it’s likely that your vaginal flora may not be in the optimal state for a healthy pregnancy - mindful eating can be a brilliant strategy for you.
Getting Pregnant with PCOS by Optimizing Sleep
I’m starting with sleep because it’s one of the most important aspects that you need to get figured out. Why? Well if you are sleep deprived making any other lifestyle changes is a lot harder. You’ll have more cravings and won’t want to exercise and your patterns of thought will be more negative. In one study, sleep deprivation for just 2 nights resulted in enhanced appetite and increased caloric ingestion, with a preference for sweet and fatty foods (anyone who works nights will struggle with cravings). Use the Sleep collection in the app to help turn down a racing mind at the end of the day and help you sleep longer. 7-8 hrs is recommended in the most current research. So make those Zzzs a priority.
Artificial lighting causes an increase in glucose release so keep lighting low or use full spectrum lighting.
Getting Pregnant with PCOS with Mindfulness Practices
Once you’re sleeping better you’ll have more mental resources to engage in activities that will further improve your health and reduce the symptoms of PCOS. Mindfulness helps us to notice thoughts/emotions/behaviors that can sabotage health promoting activities. So it makes sense that your mindfulness practice will influence diet, exercise, mood (and sleep too). Mindfulness research demonstrates significant reductions in stress and increases quality of life whether you have PCOS or not. That sugar monster often shows up when when we’re not paying attention to our emotional state. How often do you find yourself reaching for a treat or standing in front of the fridge when you’re stressed, upset or just bored. As you become more aware of how you’re feeling and the thoughts that are leading you to the fridge you have an opportunity to check in with what’s really happening in this moment - are you really hungry or is there something else driving this craving. Awareness means you eat mindlessly a lot less (and without feeling deprived). As your mindfulness practice changes your relationship with stress it will have a knock on effect on diet, exercise, sleep, wellness and general quality of life.
In 2021 the results of a Texan research project published some promising results on mindfulness and teens with PCOS. The PCOS ‘Kind Mind Program’ improved self-efficacy in the key areas of nutrition and physical activity and increased physical activity strategies in adolescents and young people with PCOS.
Let’s Talk About Sugar and Getting Pregnant with PCOS.
In my recent posts about carbs and blood sugars during pregnancy I mentioned how recent research suggests that how you eat - not just what you eat or how much you eat can impact your blood glucose levels and insulin sensitivity. Protein and vegetables before carbs lowers blood sugar readings so it might take a bit of experimenting to see what works best for your metabolism. One pilot study on Type 2 diabetics on Metformin demonstrated that by eating protein and vegetables 15 minutes before carbs, post meal glucose levels were decreased by 28.6%. Postprandial insulin levels were also reduced. Full disclosure - I’m a midwife, I am not a nutritionist or dietician so do talk to your provider about your specific circumstances. Occasional spikes in your blood sugars are not a problem (so yes you CAN have that treat now and again) - it’s ongoing high levels that cause the most concern. Starting off a pregnancy with high blood sugars even if you don’t develop Gestational Diabetes isn’t the best start for your pregnancy or your baby.
Polycystic Ovary Syndrome and Exercise
Even gentle exercise can have an impact. A 2020 RCT of women who have been living with PCOS for several years and who attended mindful yoga classes showed a significant decrease in testosterone levels and reduced anxiety and depression. So if you’re trying to establish a new habit and want to ease yourself into it, try yoga (you can practice at home or online, but there is an increase in the sense of community when women attend yoga classes in person). 30-60 minutes a day is recommended; if you over-exercise, you can create more problems.
Start with The FertileMind App PCOS collection, which includes hypnosis sessions, meditations, and affirmations to cultivate more enjoyment of exercise, reduce cravings and improve hormonal balance (as well as a host of other benefits).
Resources:
C. Stefanaki, F. Bacopoulou, S. Livadas, A. Kandaraki, A. Karachalios, G.P. Chrousos, et al. Impact of a Mindfulness Stress Management Program on Stress, Anxiety, Depression and Quality of Life in Women with Polycystic Ovary Syndrome: a Randomized Controlled Trial Stress (2014), pp. 1-34
Nazia Raja-Khan, Katrina Agito, Julie Shah, Christy M. Stetter, Theresa S. Gustafson, Holly Socolow, Allen R. Kunselman, Diane K. Reibel, Richard S. Legro, Mindfulness-based stress reduction for overweight/obese women with and without polycystic ovary syndrome: Design and methods of a pilot randomized controlled trial, Contemporary Clinical Trials, Volume 41, 2015, Pages 287-297.
Tapper K. (2017). Can mindfulness influence weight management related eating behaviors? If so, how?. Clinical psychology review, 53, 122–134. https://doi.org/10.1016/j.cpr.2017.03.003
Patel, Vishesha, Menezes, Heather, Menezes, Christian, Bouwer, Stephanie, Bostick-Smith, Chevelta A. and Speelman, Diana L.. "Regular Mindful Yoga Practice as a Method to Improve Androgen Levels in Women With Polycystic Ovary Syndrome: A Randomized, Controlled Trial" Journal of Osteopathic Medicine, vol. 120, no. 5, 2020, pp. 323-335. https://doi.org/10.7556/jaoa.2020.050
Yin Margaret X. C., Du L. B., Zou X. N., Fung Y. L., Sun Y. Y., Chan Celia H. Y., Chan Cecilia L. W (2021). Can Psychosocial Intervention Suppress Testosterone and Triglycerides Among Women With Polycystic Ovary Syndrome? A Feasibility Trial. Frontiers in Psychology, Vol 12.
