Do You Have PCOS? Learn How to Reduce the Effects of PCOS on Your Fertility with The PCOS Fertility Diet…
Eating a specific PCOS Fertility Diet is one of the best things you can do to improve your chances of becomming pregnant.
A big part of the problem with PCOS is the high insulin resistance. Resistance to insulin increases the bodies insulin levels which effects normal ovulation by preventing the body from ovulating or limiting the maturation process of the released egg.
This directly has an affect on your fertility and ability to conceive.
Women who are insulin resistant are also 4-5 times more likely to have a miscarriage. Imbalanced insulin levels due to PCOS make it difficult for the embryo to attach properly to the uterus.
PCOS is also a huge red flag for the beginning of type 2 diabetes.
I do not say all this to scare you, but I do want you to know that this is a serious matter. But there is a lot you can do to turn this all around, naturally. The biggest step is to change your diet to a PCOS diet.
The benefits of following a PCOS Diet are:
PCOS Diet Guidelines
1. Balance your daily protein with equal amount carbohydrates
This will help to eliminate the insulin yo-yo. When you eat equal amounts of proteins and carbohydrates this helps to keep your insulin at a balanced level, thus increasing your fertility.
Low-carbohydrate, high-protein diet helped insulin resistance. High-carbohydrate, low-protein diet made insulin resistance worse.
-Medical Journal Metabolism; no. 12: 1481-1487
A diet containing 25% carbohydrates improved insulin resistance, whereas a diet that included 45% carbohydrates did not
-International Journal of Obesity and Related metabolic Disorders 20 no. 12:1067-1072
Everything is measured in grams on labels, so measure your proteins and carbohydrates in grams.
For example it would look like this:
9 grams of protein and 9 grams of carbohydrates. You will need to do this with each meal and snack.
The types of carbohydrates you chose are also an important factor. Chose whole grain, or sprouted grain products. They contain more protein (thus balancing insulin better) than the processed counterparts. Avoid white processed carbohydrates which cause a spike in your insulin levels and provide no fiber, or nutrients.
Some examples of whole grain and sprouted grain products are:
Ezekiel breads
Whole spelt- pastas and breads
Quinoa - pastas, flour, grain
Millet- breads, grains, cereal
Brown Rice- cereals, breads, grain
The best place to find these foods are at your local health foods store or Whole Foods.
Make sure the proteins you are eating are complete and organic. Organic meats and dairy contain essential fatty acids and will not contribute to any hormonal imbalances.
2. Eat low glycemic index foods
Low glycemic index foods are carbohydrates that break down slowly in the system, not causing such a dramatic spike and drop in insulin levels.
Some examples of low glycemic index foods are:
Carbohydrates that break down quickly are likely to make the insulin levels jump dramatically.
Avoid foods that have a high glycemic index such as sugary and starchy foods: pancakes, syrups, sugar, white potatoes, jams, scones, white bread products, pasta.
3. Eat a diet high in fiber
Fiber helps in two ways with PCOS. The first way is it helps to slow down the sugars in the system so they get digested slowly, so there is no spike in insulin. The second is fiber helps to get excess estrogens out of the system and may help to reduce fibroids.
Great sources of fiber are: broccoli, celery, whole grains, Ezekiel bread, apples, and dark leafy greens.
4. Eat 5 meals a day
By eating more often, the body will not go into fasting mode. When you look at the way Americans eat, it is usually three big meals a day. With such a large gap of time between meals the body goes into fasting mode which causes the metabolism to become out of whack.
The five meals a day should be three meals and two snacks. The first snack being eaten in the mid-morning before lunch and the second snack to be eaten less than an hour before bed. Between eating 5 meals a day and eating equal protein and carbohydrates each meal, you will also experience weight loss.
Here is what the 5 meals a day could look like:
Breakfast - right away, when you wake up
Snack
Lunch
Dinner
Snack- less than an hour before bed
You could have your snack between lunch and dinner, eating your dinner right before bed. Find what works with your lifestyle.
5. Eat essential fatty acids daily
Eating essential fatty acids (EFA’s) helps to loose weight, produce balanced hormones, creates a healthy environment for conception and helps to make you feel full.
The best source of EFA’s is flax seed oil, Cod Liver Oil, and Evening Primrose oil.
Flax oil- Take 1 Table spoon daily with your snack. Rotate with cod liver oil.
Cod Liver Oil- Take 1 Table spoon daily with your snack. I like this oil the best because it contains DHA which is essential for the baby’s healthy brain. You can take this daily and during pregnancy.
Evening Primrose Oil- Take 1500mg of this oil from day one of your cycle (menstruation) till ovulation. Evening Primrose Oil helps to increase cervical mucous and metabolic function. Use in addition to the flax or cod liver oils.
6. Exercise 30 min. 5 days a week
Exercise helps PCOS by improving your insulin sensitivity, increasing your metabolism and helping to lose any excess weight. Both aerobic and resistance exercises are good. Researches found that participants showed more improvement in insulin sensitivity than with aerobic exercise alone.
You could walk and lift weights. Or take a Pilates class and run on the treadmill. Find what you enjoy doing and do this 5 days a week for thirty minutes.
7. Eat Organic
You will be eating a high protein diet, so it is essential that any animal proteins (meats and dairy) you are eating are organic. In commercial meats there are huge amounts of added hormones (estrogens) that make the animals grow bigger, faster, and produce more milk. With PCOS there is usually a progesterone deficiency and adding more estrogens makes it even worst.
Studies have shown that organic foods contain more vitamins, minerals and healthier proteins.
8. Quit Coffee
Caffeine increases estrogen levels, A study from Fertility and Sterility shows drinking just two cups of coffee a day boosts levels of estradiol, a natural estrogen. Women who drink 4-5 cups of coffee a day produce 70% more estrogen in the follicular phase of the menstrual cycle (when the body is trying to produce a viable follicle for ovulation, which is already and issue in women with PCOS.)
If you need help getting off the bean, check out Teeccino. It is a coffee alternative that tastes great and is alkalizing for the body.
9. Use herbs and supplements to help reduce the effects of PCOS on your fertility
In addition to eating this PCOS diet, supplements have been proven to be effective in helping those with PCOS boost there fertility and give birth to healthy babies. To help you on your journey to a healthy pregnancy despite PCOS I created the Fertility Success Formula for PCOS. This program shows you step-by-step how to boost your fertility, eat the PCOS diet, balance your hormones, and how to reduce the effect of PCOS on your fertility.
