Powerful Ways to Manage PCOS and Improve Fertility

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects multiple systems in the body. It impacts approximately 6–10% of women of reproductive age in Canada, making it one of the most common endocrine disorders and the leading cause of anovulatory infertility (infertility due to lack of ovulation).

PCOS can cause irregular periods, unwanted facial hair, and acne. Additionally, individuals with PCOS who are overweight or obese face a higher risk of pregnancy complications, including pregnancy-induced hypertension, gestational diabetes, longer hospital stays, and an increased likelihood of requiring a C-section.

Beyond reproductive health, PCOS is often associated with insulin resistance, weight gain, and a higher risk of metabolic conditions such as type 2 diabetes and heart disease.

Fortunately, diet and lifestyle modifications can play a significant role in managing PCOS and improving fertility outcomes. This article explores the benefits of a pro-fertility diet, particularly the Mediterranean Diet (MedDiet), in supporting reproductive health.

The Benefits of a Pro-Fertility Diet

Healthy eating habits are crucial for both the prevention and management of PCOS. Lifestyle changes, including a balanced diet and maintaining a healthy weight, are among the most effective treatment strategies. In fact, dietary modifications are considered a first-line approach to managing PCOS, with the goal of restoring metabolic health, regulating menstrual cycles, and improving reproductive health.

The studies are promising. One study of 244 Greek women found that high adherence to the MedDiet was associated with a greater likelihood of clinical pregnancy in women under 35. Another study found that women with the highest adherence to the Mediterranean Diet also had significantly higher rates of clinical pregnancy (50.0% vs. 29.1%), as well as live birth (48.8% vs. 26.6%) compared to those with the lowest adherence. While dietary studies on pregnancy rates can vary, this research suggests that diet can play a meaningful role in fertility.

Additionally, the MedDiet provides essential nutrients that support reproductive health, benefiting:

• Semen quality
• Egg quality and development
• Embryo quality
• The endometrial environment for implantation

Beyond fertility, the MedDiet also supports overall health by aiding weight management, improving metabolic markers, reducing inflammation, and lowering the risk of chronic diseases. These benefits extend to the health of future baby as well, reducing the risk of obesity and metabolic syndrome.

Key Benefits of the Mediterranean Diet

• Supports healthy weight management
• Reduces inflammation
• Improves insulin sensitivity
• Reduces cholesterol levels
• Lowers oxidative stress, which can damage DNA and reproductive cells

What to Eat More Of

The MedDiet emphasizes whole, nutrient-dense foods that promote reproductive and overall health. It is rich in antioxidants, fiber, healthy fats, and essential vitamins, all of which support metabolic function and reduce inflammation.

Key Components of the Mediterranean Diet:

• Plant-Based Foods: Vegetables, fruits, whole grains, nuts, and seeds provide fiber, antioxidants, and essential vitamins like C, E, and B-complex.
• Healthy Fats: Olive oil, nuts, and fatty fish (such as salmon and sardines) are rich in monounsaturated and polyunsaturated fats, which reduce inflammation and improve cardiovascular health.
• Lean Proteins: Moderate intake of fish, poultry, and plant-based proteins (such as legumes) supports overall metabolic balance.
• Whole Grains & Fiber: Whole grains supply B vitamins and improve gut and metabolic function.
• Herbs & Spices: Used to enhance flavor naturally while reducing excess salt intake.
  Polyphenol-Rich Foods: Found in vegetables, fruits, legumes, nuts, seeds, extra virgin olive oil, and red wine, these compounds have been linked to anti-inflammatory effects and fertility benefits.

Practical Tips for Adopting the Mediterranean Diet

Transitioning to a Mediterranean-style diet doesn’t have to be overwhelming. Small, consistent changes can lead to lasting habits and significant health benefits. Here are some simple, actionable steps:

• Prioritize Whole Foods: Base your meals around fresh, unprocessed ingredients like vegetables, fruits, whole grains, and legumes.
• Incorporate Healthy Fats: Use extra virgin olive oil, nuts, and fatty fish instead of butter and processed oils.
• Choose Lean Proteins: Opt for fish, poultry, eggs, and plant-based proteins like beans and lentils rather than processed or red meats.
• Use Herbs & Spices: Season meals with garlic, oregano, basil, and turmeric instead of excess salt.
• Eat More Fiber-Rich Foods: Whole grains, nuts, and legumes help regulate blood sugar and improve digestive health.
• Stay Hydrated: Drink plenty of water and enjoy herbal teas.

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References:

• Baroutis D, Kalampokas T, Katsianou E, et al. The Role of the Mediterranean Diet in Assisted Reproduction: A Literature Review. Nutrients. 2024;16(16):2807. doi:3390/nu16162807
• Karayiannis D, Kontogianni MD, Mendorou C, Mastrominas M, Yiannakouris N. Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Human Reproduction. 2018;33(3):494-502. doi:1093/humrep/dey003
• Meneghini C, Bianco C, Galanti F, et al. The Impact of Nutritional Therapy in the Management of Overweight/Obese PCOS Patient Candidates for IVF. Nutrients. 2023;15(20):4444. doi:3390/nu15204444