How To Help Improve PCOS Symptoms and Fertility
PCOS affects 1 in 10 women in the UK and 15% of women in the US. Over 70% of women are unaware that they have the condition, as PCOS is one of the most under-diagnosed, underfunded and neglected areas of healthcare. When you are trying to conceive with PCOS, it can be incredibly difficult to know what fertility advice, both holistic and medical, can help. Trying to conceive can be especially difficult if you are unaware of your condition.
But rest assured, PCOS is considered a treatable cause of infertility. To guide you in the right direction, The Ribbon Box wants to show you a few ways that you can try to improve your fertility while managing the symptoms of your PCOS along the way. Read on for simple ways to increase your chances of conception.
Words by Katherine Compton
What is PCOS?
PCOS is a highly common reproductive disorder caused by an underlying hormonal imbalance in women, which affects the function of their ovaries and can lead to irregular or no periods. This can affect fertility, as ovulation is challenging to track. Plus, women with PCOS are more prone to weight gain, which can negatively impact fertility. Other symptoms of PCOS include:
- Producing an excessive amount of the androgen hormone, which leads to excessive hair growth, thinning hair, oily skin and acne
- Developing insulin resistance, which can lead to diabetes
- Developing small, cyst-like sacks in the ovaries.
The condition may also lead to other serious health complications in later life, if left undetected and untreated.
What vitamins can help to increase fertility?
Regardless of whether or not you are trying to conceive, studies suggest that supplementation can help improve symptoms associated with PCOS. The following vitamins are some of the most valuable to women with PCOS who would like to improve their fertility.
Vitamin D has been studied for its benefits to the regulation of hormones in women with PCOS, and the results are promising. Six studies showed that after supplementing with Vitamin D at a high dose for a minimum of 12 weeks, glucose levels and insulin resistance improved. The hormonal function of all hormones including androgen hormones like testosterone, became regulated.
Zinc, much like Vitamin D, can help to improve insulin resistance and glucose levels, while also helping with lipid balance.
Vitamin B6 & B12 are great for reducing inflammation, which can help ease the symptoms of bloating that PCOS can cause. B vitamins can also help regulate hormones.
Magnesium deficiency can make women 19 times more likely to have PCOS as a low level of magnesium has a negative impact on insulin resistance and can lead to hormonal imbalances. Adequate and measured amounts of magnesium can help to regulate both.
Folate can help to improve the metabolism of women with PCOS when consumed in its active form.
Inositol can lower insulin levels and improve insulin sensitivity and may restore ovulation and menstrual cycles.
CoQ10 supports egg growth by increasing energy levels found in our cells.
NAC can help to lower the levels of male hormones being produced to support ovulation, while also providing antioxidant benefits.
Supplementing with Beli
While the nutrients described above can improve fertility in women who have been diagnosed with PCOS, the right quantity is required for any supplement to be effective. Beli for Women is a supplement that contains well-researched vitamins vital for increased fertility. Beli uses a scientifically aligned formula with ingredients that has been proven to support women with PCOS.
The great thing about Beli is that they use the dosage of key nutrients recommended for fertility to ensure that you are reaping the benefits that each vitamin can provide. This can be a great prenatal base for women who have been diagnosed with PCOS, as some of the vitamins can help in regulation of hormones and help with insulin levels, while also improving your fertility.
If you are trying to conceive with a male partner, it would be beneficial for them to try Beli for Men. This men’s multivitamin is designed with key nutrients to improve sperm quality and quantity for a greater chance of conception.
Click here to get your 15% off Beli now with code FHH15
How to help improve PCOS symptoms naturally
Lifestyle changes are a simple and effective way to regain a sense of control over your health and fertility by helping to manage some of the symptoms of PCOS that can affect day-to-day life. Below is a list of some lifestyle factors you could take into account when trying to manage your PCOS symptoms. The following can be beneficial for fertility, but are generally helpful to anyone who is struggling with PCOS.
Exercise
Thirty minutes of low to moderate exercise every day can help prevent weight gain and diabetes, plus it can regulate hormones. Some exercises to consider for this could be yoga, cycling, running and swimming. A few resistance training sessions per week can also be useful for reducing insulin resistance and helping to regulate androgen hormones.
Diet
Some foods may offer fertility benefits due to the specific nutrients they contain. Reducing refined foods such as sugar, alcohol and processed foods, whilst increasing your protein and fat consumption by eating ingredients such as eggs, chicken, fish, avocado and seeds can help you maintain stable blood sugar throughout the day. A fiber-rich diet, which would include lentils, beans, nuts and grains, may also help to improve fertility.
Sleep
Making sure you get enough sleep (roughly 7 to 9 hours per night) can be beneficial for managing PCOS symptoms on multiple levels. Sleep can reduce stress levels. Having too much stress can interfere with hormone regulation. Sleep can regulate your appetite, as sleep deprivation can trigger the ghrelin hormone which causes a hunger response.
Limit Environmental Toxins
Environmental toxins such as those found in beauty and cleaning products, plastic food containers and some foods such as meat and fish can interfere with hormone production. Limiting your exposure to these (i.e. by only eating fish twice a week or double checking the ingredients on your beauty products) may help to improve your hormone balance.
How to help reduce PCOS symptoms and improve fertility medically
Your fertility specialist may recommend some or all of the following if you are TTC and you have tried the above suggestions:
- IVF
- Surgery (such as a laparoscopic ovarian drilling (LOD), which uses a laser or heat to destroy areas of ovarian tissue that are producing androgens)
- Medications to help with ovulation such as Clomid, medicines containing a follicle-stimulating hormone (FSH) and medicines containing a luteinizing hormone (LH)
Small changes such as some moderate, daily exercise, some dietary tweaks and supplementation may be just the thing you need to regain a sense of control over your fertility and health. If you would like to learn more about how you can improve your fertility through supplementing with Beli vitamins, visit their store here with code FHH15 at checkout for 15% off.
If you are interested in exploring any of the holistic approaches to improving your PCOS symptoms, check out our other articles that focus on these topics in more detail by subscribe to our newsletter or downloading the FHH App.
