What’s happening inside your body is more complicated. Your hormones, insulin levels, and reproductive system are not working together properly. It becomes an uneven game, where one thing affects the other in the wrong way.
Let’s break this down in a simple way and understand it better.
Understanding PCOS
PCOS is a hormonal disorder that can affect the way your ovaries function. You normally have an egg released each month from your ovaries at ovulation. PCOS, often known as "disordered ovulation," disrupts the process. Your ovaries may produce excess male hormones (androgens), which can inhibit normal egg development/or finalisation and/or egg release. You can have irregular or no periods (an ovulation). Cysts over time can develop within your ovaries (i.e., cysts, as in the name of the syndrome, Polycystic Ovary Syndrome).
But PCOS is not only about your ovaries; it is also about your body's use of insulin.
Understanding Insulin Resistance
Insulin is a hormone that enables your body to use the sugar (glucose) from food for energy. But with PCOS, your cells may not respond as easily to insulin. This is called insulin resistance.The human body overproduces insulin as a result of your cells' incapacity to react to insulin. Increased levels of insulin can create more androgens in the ovaries, which can worsen your PCOS symptoms.
Insulin resistance affects more than just your blood sugar. It also contributes to hormonal imbalance, contributes to weight and reduces the chances of ovulation.
How Fertility Gets Affected
You may already be feeling the frustration of irregular cycles and missed periods. But there's more happening internally. Due to high androgens and disrupted ovulation, releasing a healthy egg becomes difficult.You might not ovulate regularly or at all, making it harder to conceive naturally.
Also, insulin resistance can lead to weight gain, and excess body fat further disrupts the hormonal balance. It's a cycle, PCOS leads to insulin resistance, insulin resistance worsens PCOS, and together they reduce fertility.
But the good news? You can manage this triad.
Managing PCOS, Insulin Resistance, and Fertility
This is more than just one treatment or a miracle diet. It's about taking a step-by-step approach to bring balance back into your body.1. Nutrition: Eating for Hormonal Balance
Extreme dieting and starvation are not necessary. Instead, focus on eating in a way that supports insulin sensitivity and hormone regulation.- Choose complex carbs: Whole grains, legumes, and vegetables help prevent sugar spikes.
- Add lean protein: Eggs, chicken, fish, and plant proteins stabilise blood sugar.
- Consume healthy fats: Avocado, olive oil, nuts, and seeds can all help lower inflammation.
- Avoid sugary and processed foods: These increase insulin levels and worsen symptoms.
2. Physical Activity: Moving to Heal
- Going to the gym for hours is not required. Just 30 minutes of regular movement, like brisk walking, cycling, or yoga, can make a big difference.
- Exercise helps your body use insulin better, lowers androgen levels, and supports weight loss, all of which improve ovulation and fertility.
- Adopt a routine you feel is enjoyable and manageable. Even light movement is better than none.
3. Stress Management: Calming Your Hormones
Chronic stress increases cortisol (your stress hormone), which interferes with insulin and reproductive hormones.Simple stress management techniques like:
- Deep breathing,
- Meditation,
- Prayer or journaling,
- Gentle yoga,
4. Sleep: The Forgotten Pillar
You might not think sleep has much to do with hormones, but it does. Hormones associated with stress, hunger, and insulin sensitivity are all impacted by inadequate sleep.Aim for at least 7-8 hours of good quality sleep. Don't alter your sleep schedule; instead, stick to it every day.
5. Weight Management: Small Changes, Big Impact
You don't have to aim for extreme weight loss. Even losing 5-10% of your body weight can significantly improve your insulin sensitivity and chances of ovulating.This isn't about appearance, it's about helping your hormones find their natural rhythm again.
Don't Lose Hope, PCOS is Manageable
Managing PCOS, insulin resistance, and infertility can feel daunting. However, many women with a diagnosis of PCOS have had healthy pregnancies with the appropriate support and consistency in their approach.It may take time, but by getting to know your body and making lifestyle changes that support your body, you can take control again. You are not broken—you need an approach that fits you.
FAQs on PCOS and Pregnancy: How Blood Sugar Problems Can Get in the Way
- Can I get pregnant naturally with PCOS?
Undoubtedly, with a few lifestyle adjustments, many PCOS-afflicted women have conceived successfully. Eating healthy, maintaining a healthy weight, and managing your insulin resistance will improve your chances of ovulation first and then conceiving. - What foods should I avoid if I have PCOS and insulin resistance?
You need to limit or avoid refined sugar, white bread, sugary drinks, fried foods, and heavily processed snacks. All these foods will increase your blood sugar and insulin levels and worsen your symptoms. - Is PCOS curable?
PCOS is not curable, but it can easily be managed. You can manage your symptoms and improve your fertility with proper diet, exercise, medication, and support.
