PCOS & Pregnancy: Managing Fertility with Confidence

For many women with PCOS (Polycystic Ovary Syndrome), approaching fertility can feel overwhelming. However, with the right support and approach, achieving a healthy pregnancy is absolutely possible. In this blog, we'll explore how PCOS affects fertility and share steps you can take to improve your chances of conceiving.

How PCOS Affects Fertility and What You Can Do About It:

PCOS is a hormonal condition that can affect how the ovaries work, leading to irregular periods, hormonal imbalances, and ovulation issues. Since ovulation is key to getting pregnant, PCOS can sometimes make conception take a bit longer. But here’s the great news: lots of women with PCOS go on to have healthy pregnancies! With a little extra planning and some simple lifestyle tweaks, you can really boost your chances of success.

Practical Tips for Enhancing Fertility with PCOS

Nutrition & Exercise:

• Balance Blood Sugar: Choose low glycemic index (GI) foods like whole grains, leafy greens, legumes, and lean proteins to help regulate insulin levels and improve ovulation. Always start your day with a protein rich breakfast to keep blood sugar levels stable.
• Gut & Liver Health: Fill your diet with fibre rich fruits and vegetables, such as cruciferous veg and raw carrots with the skin on. Incorporate fermented foods like yogurt, kimchi, and sauerkraut to nourish your gut. Plus, a warm glass of water with lemon in the morning offers gentle support for liver detoxification.
• Healthy Fats: Omega 3’s found in fish like salmon, sardines and mackerel, or plant based sources like flaxseeds, chia seeds and walnuts, reduce inflammation and support hormone balance.
• Exercise Smartly: Aim for 30 minutes of moderate exercise (e.g. walking, cycling, or yoga) most days of the week. This helps manage weight, improve insulin sensitivity, and lower stress levels. Avoid intense workouts that might stress the body further.

Align with Your Natural Rhythm:

• Small lifestyle tweaks can make a big impact. Start your day with natural sunlight to signal your body to wake up and suppress melatonin production. In the evenings, wind down with dim lighting, limit screen time, or wear blue light blocking glasses. This helps regulate your circadian rhythm, improve sleep quality, and support hormonal balance.

Manage Stress Effectively:

• Stress management is key for improving fertility with PCOS. Chronic stress triggers cortisol production, which can suppress ovulation and disrupt hormone balance. Take time to relax, whether through meditation, deep breathing exercises, or simply taking a peaceful walk in nature. When stress is lower, progesterone levels stabilise, improving your chances of conceiving.

Supplements for Supporting Fertility with PCOS:

Supplements can offer great support in managing insulin resistance, hormonal imbalances, and inflammation, all common concerns in PCOS. We’ve created a PCOS Support bundle that’s ideal for preconception. Once you’re ready to start trying, we also have a Fertility and Pregnancy bundle that supports both you and your growing baby.

What you will find in our PCOS support bundle:

• Omega 3 (Fish or Vegan): Reduces inflammation and supports brain health.
• Sulforaphane: Aids liver detoxification, reduces bloating, and supports weight management.
• B Complex: Boosts energy, mood, metabolism and hormone balance.
• Magnesium: Reduces sugar cravings, supports restful sleep, eases cramps and headaches.
• Vitamin D: Strengthens immunity, bone health and mood.
• Zinc: Supports fertility, blood sugar balance, and gut health.

For the next step, our Fertility and Pregnancy bundle includes:

• Omega 3: Supports baby’s brain and eye development, and promotes mum’s mental health.
• Prenatal Complex: Provides essential nutrients for conception and pregnancy.
• Magnesium: Reduces restless legs, balances blood sugar, and supports energy.
• Vitamin D: Crucial for bone development and immune health for both baby and mum.

Supporting Your Emotional Wellbeing:

PCOS can also take an emotional toll from the stress of trying to conceive. Emotional wellbeing is just as vital as physical health when it comes to fertility. Be kind to yourself, and don’t hesitate to get support from friends and family.

Managing Stress: Fertility challenges can be stressful. Practice self-compassion, take it one step at a time, and remember you’re not alone.

Mental Health Support: Consider breathwork, meditation, or yoga to help manage anxiety, build resilience, and maintain a positive mindset.

Support Network: Surround yourself with people who understand your journey. A strong support system makes the path feel less daunting.

1:1 Health Coaching for Your PCOS and Pregnancy Goals:

Every woman’s journey with PCOS and pregnancy is unique, and sometimes, having personalised guidance can make all the difference. With Kate’s 1:1 Vitality & Longevity Health Coaching, you’ll receive tailored advice on nutrition, lifestyle, and fertility strategies that are designed to support your individual goals. Plus, having someone by your side cheering you on can be incredibly reassuring.

At Kate Living, we feel huge joy in working with families on their fertility journeys. There’s no greater reward than hearing the news of a successful pregnancy after working together, and we are grateful to have shared that moment with so many clients. 

Our approach is built on three key pillars: reducing chronic inflammation, balancing blood sugar, and lowering cortisol. By addressing these areas, we help you create an internal environment that supports both conception and a healthy pregnancy.

Through 1:1 coaching, we’ll work together on three main areas that are vital to your journey:

• Nutrition: We’ll create a fertility enhancing plan that balances hormones, improves insulin sensitivity, and promotes overall wellness.
• Lifestyle Adjustments: From managing stress to finding the right exercise routine, we’ll guide you in making small, sustainable changes that have a big impact on your fertility.
• Emotional Resilience: Fertility journeys can be emotionally challenging. We’ll help you stay motivated, navigate any bumps along the way, and build the mindset you need to thrive.

Our aim is to make your journey as smooth, stress free, and empowering as possible, providing you with the tools, knowledge, and support to feel confident every step of the way. We’d love to be part of your story and help you take control of your fertility.

Your Fertility Journey with PCOS and Beyond:

PCOS may present unique challenges, but with the right support, information, and mindset, achieving a healthy pregnancy is absolutely possible. Remember, your path to parenthood is deeply personal - there’s no one size fits all approach. By focusing on nurturing your body, managing stress, and making lifestyle adjustments, you’re already taking important steps towards your goal.

If you’re ready for extra guidance and a personalised plan to help you on your journey, we’re here for you. Whether it’s balancing blood sugar, lowering cortisol, reducing inflammation, or finding emotional support, each small effort you make can lead to big, meaningful progress. 

At Kate Living, we’re committed to walking alongside you with care and compassion, celebrating your successes, and helping you overcome the hurdles. You’re not alone in this journey. Your dream of becoming a parent is absolutely within reach, and we’re here to support you every step of the way.