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The Natural Approach: 11 Tips to Get Pregnant with PCOS

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If you’re a woman with PCOS who wants to get pregnant, the good news is there are many natural ways to boost your fertility and make conceiving more likely. 

While no one approach guarantees success, taking a holistic approach will go a long way in helping you achieve your goal of pregnancy!

Here, we look at eleven tips designed specifically for women with PCOS on how to naturally get pregnant. 

Keep reading for practical advice about considering specific diet changes, supplements, and lifestyle changes – all tailored towards those striving for motherhood despite dealing with the unique challenges of having PCOS.

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What is PCOS?

PCOS stands for polycystic ovary syndrome, a hormonal disorder affecting up to 10% of women of reproductive age worldwide. 

It occurs when the ovaries produce high levels of androgens (a male hormone), leading to symptoms such as irregular periods, weight gain, acne, and excess hair growth.

While the exact cause of PCOS is unknown, it’s believed to be related to insulin resistance and genetics. 

Women with PCOS may also have a higher risk of developing other health problems such as type 2 diabetes, sleep apnea, and high blood pressure.

What are the Symptoms of PCOS?

Wondering if you might have PCOS?

Here are some common PCOS symptoms to look out for:

  • Irregular periods: Women with PCOS may experience irregular menstrual cycles or skip periods altogether.
  • Weight gain: PCOS can make it harder to lose body weight and easier to gain weight, especially around the midsection.
  • Acne: Hormonal imbalance can lead to pesky facial, chest, and back breakouts.
  • Excess hair growth: PCOS can cause excess hair growth in the face, chest, and back areas.
  • Hair loss: On the flip side, some women with PCOS may experience thinning hair or hair loss on the scalp.
  • Mood changes: Hormonal changes can take a toll on mental health, leading to mood swings, anxiety, and depression.
  • Fatigue: Feeling tired all the time? PCOS may be to blame.
  • Infertility: PCOS is a leading cause of infertility in women due to hormonal imbalances that can affect ovulation.

If you’re experiencing one or more of these symptoms, it’s important to talk to your healthcare provider to get a formal diagnosis. 

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Does PCOS Make Pregnancy More Difficult? 

If you have PCOS and are trying to conceive, you may be wondering if PCOS makes pregnancy more difficult. The short answer is yes – here’s why:

  • Hormonal imbalances: PCOS can cause high levels of androgen (a male hormone) and insulin, affecting ovulation and making it harder to get pregnant.
  • Irregular periods: Irregular menstrual cycles can make it difficult to pinpoint ovulation and time intercourse.
  • Excess weight: Women with PCOS are more likely to be overweight or obese, making it harder to conceive.
  • Stress: High levels of stress can disrupt hormone balance and decrease fertility.
  • Other factors: PCOS is also associated with a higher risk of miscarriage, gestational diabetes, and premature delivery.
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Studies show that women with PCOS are more likely to have trouble conceiving and may need more time or help to get pregnant. 

But don’t lose hope!

You can make lifestyle changes to increase your chances of conceiving naturally.

There is also medical treatment available that can help improve fertility and increase your chances of having a healthy pregnancy.

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11 Tips to Get Pregnant with PCOS Naturally

If you’re living with PCOS and trying to conceive, the good news is that there are natural ways to boost your fertility and increase your chances of getting pregnant! 

Before we dive into these tips, it’s important to note that everyone’s body is different, and what works for one person may not work for another. Also, while these tips can be helpful, they should not replace medical advice or treatment. Always consult with your healthcare provider before changing your diet or lifestyle. 

With that said, let’s explore 11 natural tips to help you on your journey to pregnancy with PCOS!

1.  Track Your Cycle 

If you’re trying to conceive with PCOS, tracking your cycle is a crucial step in increasing your chances of getting pregnant naturally. 

By monitoring your ovulation and period, you can pinpoint the best time to have intercourse and improve your odds of conception.

So, how do you track your cycle?

Here are some tips:

  • Track your period: Use a calendar or fertility app to track when your period starts and ends each month.
  • Monitor your basal body temperature (BBT): Taking your temperature first thing in the morning can help you identify when you’re ovulating.
  • Pay attention to cervical mucus: The consistency and color of your cervical mucus can indicate when you’re ovulating.
  • Use ovulation predictor kits: These kits can detect the luteinizing hormone (LH) surge that occurs before ovulation.
  • Watch for ovulation signs: Some common signs of ovulation include breast tenderness, bloating, and abdominal twinges.

>>> For more information on tracking ovulation, check out my blog post on 5 ways to track ovulation. 

2. Eat a Healthy Diet

Did you know that what you eat can affect your fertility with PCOS? 

Eating a healthy diet can improve hormone balance, regulate menstrual cycles, and increase your chances of getting pregnant naturally. 

Here are some tips to help you eat for fertility:

  • Focus on whole foods: Choose fresh fruits and vegetables, quality proteins, and whole grains instead of processed or packaged foods.
  • Get enough protein: Protein is essential for hormone production and egg development. Good sources include nuts, seeds, tofu, and legumes.
  • Include healthy fats: Omega-3 fatty acids in foods like walnuts can help improve insulin sensitivity and reduce inflammation.
  • Limit sugar and refined carbs: These can cause blood sugar spikes and contribute to insulin resistance.

Remember, making dietary changes can take time and effort, so don’t feel like you have to overhaul your diet overnight. 

Start by making small changes and incorporating more whole foods into your meals. 

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3. Supplements 

Want to know some supplements that can help you get pregnant naturally with PCOS? 

Check out these must-haves:

  • Omega-3: Omega-3 supplements can help improve insulin sensitivity, reduce inflammation, and support healthy hormone balance. I love the Deva omega-3 supplements because they are vegan, which means they are made with algae instead of fish oil!
  • CoQ-10: This antioxidant helps improve egg quality and may increase the chances of conception. It’s also great for overall heart health! >>> Shop CoQ10 HERE!
  • Prenatal vitamin: Even before you’re pregnant, it’s a good idea to start taking prenatal vitamins. Look for one with folic acid, iron, and other essential nutrients for a healthy pregnancy.
  • Vitamin D: Many women with PCOS are deficient in vitamin D, which can impact fertility. >>> Shop Vitamin D HERE!

Remember, supplements should never replace a healthy diet, but they can help fill the gaps and boost fertility.

Be sure to check out my blog post on more supplements that can help boost ovulation for more information on fertility-boosting supplements!

4.  Exercise

Regular exercise can help improve your fertility with PCOS. 

Here’s why getting active is a great idea:

  • It can help regulate your menstrual cycle. For many women with PCOS, irregular periods can make it harder to conceive. Exercise can help regulate your hormones and encourage more regular cycles, making it easier to predict ovulation and time intercourse.
  • It can improve insulin sensitivity. As I’m sure you’ve heard by now, insulin resistance is a big issue for women with PCOS. But exercise can help improve insulin sensitivity, which can, in turn, improve fertility.
  • It can reduce stress. Trying to get pregnant can be stressful, but exercise is a great way to combat stress and anxiety. When you’re less stressed, your body is better able to focus on reproductive function.

So, what kind of exercise should you be doing? The truth is, any kind of exercise is better than none. 

Whether you prefer running, yoga, swimming, or weightlifting, find something you enjoy and aim to do it for at least 30 minutes most days of the week. 

If you’re new to exercise or have any medical concerns, talk to your healthcare provider before starting a new routine.

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5. Manage Stress

Stress is a natural part of life, but it can be especially tough when trying to get pregnant with PCOS. 

Here are some tips for managing stress and boosting your fertility:

  • Try meditation: Meditation is a great way to calm your mind and reduce stress. I love the guided meditations from Circle & Bloom! These are great if you’re new to meditation. Circle & Bloom offers guided meditations specifically designed for fertility and PCOS. They help you tap into the mind-body connection and visualize your journey to motherhood. Plus, they’re a great way to relax and de-stress!
  • Get moving: Exercise isn’t just good for your body but also for your mind. Even a short walk or yoga session can help boost endorphins and reduce stress.
  • Practice self-care: Make time for activities that make you feel happy and relaxed, whether taking a bath, reading a book, or indulging in your favorite hobby.
  • Connect with others: Talking to others who are going through similar struggles can be incredibly comforting. Join a support group or get support from a fertility coach to share your experiences and find community.

Remember, managing stress isn’t just about feeling better at the moment. It can also improve your chances of getting pregnant naturally with PCOS. 

So take care of yourself, and don’t be afraid to ask for help when you need it!

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6. Get Adequate Sleep

Getting enough sleep can boost your fertility with PCOS. 

Here’s why catching some Z’s is so important:

  • It can help regulate your hormones. Sleep plays a key role in regulating the hormones that control your menstrual cycle, including estrogen, progesterone, and luteinizing hormone.  When you’re not getting enough sleep, these hormones can get out of whack, making it harder to conceive.
  • It can reduce stress. As we talked about earlier, stress can have a big impact on your fertility. But getting adequate sleep is one of the best ways to combat stress and anxiety.
  • It can improve insulin sensitivity. Yep, you guessed it – sleep also plays a role in insulin sensitivity.  In fact, just one night of poor sleep can impair insulin sensitivity by up to 25%. This can significantly impact fertility with PCOS since insulin resistance is such a common issue.

So, how much sleep do you need?

Experts recommend 7-8 hours per night for adults, but everyone is different. 

If you’re struggling with PCOS or trying to conceive, prioritizing your sleep is especially important. 

Here are some tips to help you get the rest you need:

  • Stick to a consistent bedtime and wake-up time, even on weekends.
  • Create a relaxing bedtime routine, such as taking a bath or reading a book.
  • Avoid screens (phones, TVs, laptops) for at least an hour before bed, as the blue light can interfere with sleep.
  • Make sure your bedroom is quiet, cool, and dark.

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7. Balance Your Blood Sugar 

Balancing your blood sugar can help improve your fertility with PCOS. 

Here’s why it’s so important:

  • It can regulate your menstrual cycles. Irregular periods are common for women with PCOS, but keeping your blood sugar levels stable can encourage regular cycles and improve ovulation.
  • It can improve insulin sensitivity. As we’ve talked about before, insulin resistance is a big problem for women with PCOS. Balancing your blood sugar can improve insulin sensitivity and reduce the risk of complications like diabetes.
  • It can boost energy and mood. When your blood sugar is all over the place, you might experience energy crashes and mood swings. But by keeping it steady, you’ll feel more energized and even-keeled throughout the day.

So, how can you balance your blood sugar?

Here are some tips:

  • Eat small, frequent meals throughout the day instead of three big ones.
  • Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains.
  • Avoid sugary or refined carbohydrates, which can cause blood sugar spikes and crashes.
  • Pair carbohydrates with protein and healthy fats to slow down digestion and keep blood sugar levels steady.
  • Consider adding supplements like inositol or chromium, which can improve insulin sensitivity.

8. Get to a Healthy Weight

Getting to a healthy weight is an important part of trying to conceive with PCOS. It’s not always easy, but it’s definitely doable. 

Here are some tips to help you get started:

  • Make small, sustainable changes. Trying to overhaul your entire diet and exercise routine all at once can be overwhelming. Instead, try making small changes you can stick to for the long haul, like swapping out sugary drinks for water or taking a daily walk.
  • Find an activity you love. Exercise doesn’t have to be a chore. Find something you enjoy – whether it’s dancing, hiking, or playing basketball – and make it a regular part of your routine.
  • Focus on whole, unprocessed foods. Eating a balanced diet with plenty of fresh fruits and vegetables, quality protein, and healthy fats can help keep you full and satisfied while nourishing your body.
  • Don’t forget about sleep and stress. Getting adequate sleep and managing stress are both important for maintaining a healthy weight. Aim for 7-8 hours of sleep per night and try techniques like meditation or yoga to reduce stress.
  • Be kind to yourself. Remember, getting to a healthy weight is a journey, not a destination. Don’t beat yourself up if you slip up or have an off day. Celebrate your successes and keep moving forward!

By making small, sustainable changes and focusing on overall health and wellness, you can get to a healthy weight in a way that feels good for your body and mind.

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9. Stop Smoking

When trying to get pregnant with PCOS, one of the best things you can do for your fertility (and overall health) is to stop smoking. 

Here’s why:

  • Smoking can damage your eggs. Tobacco smoke contains harmful chemicals that can damage DNA and affect reproductive function.
  • It can interfere with hormone levels. Smoking can disrupt the delicate balance of hormones, including those involved in the menstrual cycle and ovulation. This can make it harder to conceive and increase the risk of complications like miscarriage.
  • It can harm your baby. If you become pregnant while smoking, you’re putting your baby at risk for various health problems, including low birth weight and premature delivery.

So, if you’re trying to conceive with PCOS, now is the perfect time to kick the habit.

Here are some tips to help you get started:

  • Get support. Quitting smoking isn’t easy, but it’s easier with support from friends, family, or a professional. Don’t be afraid to reach out for help.
  • Find healthy coping mechanisms. Many people turn to cigarettes to deal with stress or anxiety. But there are plenty of healthier ways to cope, like exercise, meditation, or talking to a therapist.

>>> For more ideas, check out my blog post on 50 Ways to Cope with Infertility and Miscarriage!

  • Keep your eye on the prize. Remember why you’re quitting – to improve your fertility and increase your chances of having a healthy pregnancy and baby. Keeping this in mind can help you stay motivated and focused.

Quitting smoking is tough, but it’s worth it for your health and the health of your future baby. So take a deep breath, gather your support system, and start the journey towards a smoke-free life. 

10. Avoid Alcohol 

If you’re trying to get pregnant with PCOS, avoiding alcohol is a smart move. 

Here’s why:

  • It can interfere with ovulation. Alcohol can disrupt the hormonal balance in your body, making it harder to ovulate and conceive. In fact, even moderate alcohol consumption has been linked to decreased fertility.
  • It can increase the risk of complications. Drinking during pregnancy can increase the risk of miscarriage, stillbirth, and congenital disabilities. And even if you’re not pregnant yet, heavy drinking can have lasting effects on your health.

So, if you’re trying to conceive with PCOS, it’s wise to cut out alcohol altogether.

Here are some tips to help you stay on track:

  • Find a support system. Let your friends and family know that you’re not drinking for a while so they can support you. Or find a sober buddy to go through the process with you.
  • Experiment with non-alcoholic drinks. There are plenty of delicious mocktails and alcohol-free beers and wines out there. Try some out and find your favorite.
  • Find other ways to unwind. Instead of reaching for a drink after a long day, try taking a bath, practicing yoga, or going for a walk.

>>> For more ideas, check out my blog post on 50 Ways to Cope with Infertility and Miscarriage!

Remember, alcohol isn’t a necessary part of life. Cutting back (or cutting it out entirely) can greatly impact your fertility and overall health!

11. Consider Your Partner’s Fertility

It’s important to remember that it takes two to tango when trying to get pregnant with PCOS. 

While your own fertility is certainly a big piece of the puzzle, it’s also important to consider your partner’s fertility.

Here are a few things to keep in mind:

  • Get him checked out. If you’ve been trying to conceive for a while with no luck, it’s a good idea for both you and your partner to get checked out. Your doctor can do a semen analysis to check for any issues with sperm count, motility, or morphology.
  • Encourage healthy habits. Just like you’re making changes to support your own fertility, encourage your partner to do the same. Eating a healthy diet, exercising regularly, and avoiding drugs and alcohol can all help improve sperm health.
  • Keep the conversation open. It can be tough to talk about fertility. But it’s important to keep the lines of communication open with your partner. Let them know how you’re feeling, and ensure they feel comfortable sharing their concerns and questions with you.
  • Consider alternative options. If your partner does have fertility issues that can’t be easily addressed, don’t despair. There are plenty of alternative options for conceiving. From IVF to donor sperm, there are many paths to parenthood.

Remember, you’re in this together! By working as a team and supporting each other, you can increase your chances of conceiving and starting your family.

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Conventional Treatments for Infertility with PCOS

If you’ve been trying to get pregnant with PCOS and have already tried all the natural fertility boosters but still aren’t seeing results, don’t worry – conventional infertility treatments can help.

But first things first – just because you’re exploring conventional treatments doesn’t mean you should stop all your natural efforts. 

In fact, continuing to support your body with a healthy diet, exercise, and stress management can actually help improve your chances of success with fertility treatments.

So, when should you consider seeing a fertility specialist and exploring conventional treatments? 

Generally, if you’ve been actively trying to conceive for over a year without success (or six months if you’re over 35), making an appointment is a good idea. 

Your doctor can run some tests and help you explore your options.

Here are a few conventional treatments you might consider:

  • Intrauterine insemination (IUI): This involves placing sperm directly into the uterus during ovulation, increasing the chances of fertilization.
  • In vitro fertilization (IVF): With IVF, eggs are harvested from the ovaries and fertilized with sperm in a lab. The resulting embryos are then transferred into the uterus.
  • Medications to trigger ovulation: Certain medications can help stimulate ovulation, making it easier to time intercourse or other fertility treatments.

Remember, conventional treatments may not be right for everyone, and they can be expensive and emotionally taxing. But it’s worth exploring all your options if you’re struggling to conceive with PCOS.

Wrapping Up

Well, there you have it – a few tips and tricks for getting pregnant naturally with PCOS! While it can be challenging, remember you’re not alone. 

There are many resources available to help support you along the way, from healthcare professionals to online communities.

Whether you’re sticking to natural fertility boosters or exploring conventional treatments, stay positive and keep your eye on the prize – starting or expanding your family! 

With the right mindset, tools, and support, you can increase your chances of success and achieve your dreams.

So don’t give up hope – you’ve got this!

References:

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