Embracing Holistic Wellness: PCOS and Enhancing Fertility

As a nutritionist, I’ve had the privilege of working with many women navigating the challenges of Polycystic Ovary Syndrome (PCOS). One of the most common concerns I hear from women is how PCOS affects their ability to conceive. While PCOS can complicate the journey toward motherhood, with a balanced, mindful approach rooted in holistic nutrition and lifestyle changes, many women have successfully improved their fertility. Let’s explore how you can work with your body to enhance your chances of conceiving.

PCOS is when the body struggles to maintain a natural hormonal balance. This often leads to irregular periods, elevated androgen (male hormone) levels, Hirsutism( facial hair) and insulin resistance—all of which can interfere with ovulation and fertility.

I view PCOS not just as a reproductive issue but as a reflection of systemic imbalance. The goal isn’t just to get pregnant but to restore harmony within the body, making conception a natural outcome of overall wellness.

Step 1: Heal Through Food and Nourishment

In holistic nutrition, food is seen as medicine. What you eat directly impacts your hormones, energy levels, and reproductive health. Here are some dietary guidelines tailored for Goan and Indian women dealing with PCOS:

Eat balanced meals

Insulin resistance is a core issue for many women with PCOS, and balancing blood sugar is crucial for managing the condition. Here’s how you can do it:

● Prioritise complex carbohydrates: Instead of refined grains like maida-based foods, opt for whole grains like local rice, jowar, bajra, and ragi. These slow-releasing carbs stabilise blood sugar and prevent insulin spikes.

● Protein with every meal: Whether it’s a handful of boiled chana, moong dal, or fresh seafood like mackerel or an egg ensure you’re getting adequate protein to regulate blood sugar

● Healthy fats for hormonal balance: Fats are essential for hormone production. Include sources like ghee, coconut oil, and omega-rich fish in your meals. Goan cuisine naturally includes these healthy fats—just be mindful of portion sizes.

Anti-inflammatory Foods

PCOS is linked to low-grade inflammation, which can further disrupt hormonal balance. Focus on foods that reduce inflammation:

● Local vegetables and fruits: Papaya, guava, and amaranth greens (tambdi bhaji) are packed with vitamins and antioxidants that fight inflammation.

Support Your Gut Health

A healthy gut is key to managing PCOS. An imbalanced gut microbiome can exacerbate insulin resistance and inflammation. Include these in your diet

● Fermented foods: Homemade curd, buttermilk (chaas), and pickles in moderation can help maintain healthy gut flora.

● Fibre-rich foods: Local vegetables like bhindi (okra), drumsticks, and leafy greens, along with pulses, can support digestive health and regular detoxification.

Step 2: Embrace Movement and Mind-Body Practices

Exercise is a cornerstone of PCOS management, but it’s important to choose activities that nourish, not deplete your body.

Gentle, Consistent Movement

Incorporate regular physical activity that you enjoy. Long walks or a brisk early morning stroll in your neighbourhood can improve insulin sensitivity. Strength training (even bodyweight exercises) helps to build lean muscle, further improving hormone balance.

Mindful Practices Like Yoga

Yoga is not only great for physical fitness but also for reducing stress—a major trigger for hormonal imbalances in PCOS. Poses like Baddha Konasana (Butterfly Pose) and Supta Baddha Konasana (Reclining Butterfly) stimulate the reproductive organs and support relaxation. These poses stimulate blood flow to the pelvic area, aiding in reproductive health.

Step 3: Natural Supplements and Herbal Remedies

Sometimes, our modern diets don’t provide enough of the essential nutrients needed for hormone health. As a nutritionist, I recommend a few carefully chosen supplements and natural remedies that align with traditional Goan and Indian wellness practices.

Omega-3 Fatty Acids for Inflammation

Omega-3s, found in fish like mackerel and sardines (both staples of the Goan diet), are excellent for reducing inflammation and balancing hormones. If you’re vegetarian, consider adding flaxseeds and chia seeds to your diet.

Ayurvedic Herbs

Ayurvedic remedies have long been used to support fertility. Herbs like Shatavari and Ashwagandha are known to balance hormones and improve reproductive health. These can be taken under the guidance of a medical practitioner.

One of the beautiful aspects of holistic healing is syncing your lifestyle with nature’s rhythms. PCOS can disrupt your natural cycle, but tuning in to nature’s cycles can help restore balance.

Sleep and Stress Management

A regular sleep routine supports hormone production. Aim for 7-8 hours of sleep, ideally winding down with calming rituals like herbal teas or meditation. Stress is another major disruptor of hormonal health, so incorporate deep breathing exercises or mindfulness practices into your daily life.

Sunlight and Vitamin D

Many Indian women, despite abundant sunshine, are deficient in Vitamin D, which is essential for reproductive health. Try to get at least 20-30 minutes of sunlight exposure every day, especially in the early morning hours when the sun is gentle.

Conceiving with PCOS can sometimes require a combination of natural and medical approaches. Working with a nutritionist can ensure you’re supporting your body naturally while also exploring fertility treatments if necessary.

Trust Your Body’s Wisdom

PCOS may make the journey to motherhood more challenging, but it’s important to remember that your body has the innate ability to heal and balance itself when given the right tools. By focusing on nourishing food, mindful movement, stress management, and targeted natural remedies, you can restore harmony to your hormones and support your fertility.

Be patient, trust your body, and remember that conception is part of a larger picture of holistic health. Healing is not just about achieving pregnancy but about feeling vibrant and connected to your body throughout the journey.

For more personalised advice on managing PCOS, fertility, and holistic wellness, visit Dr. Joline’s website or connect with her for expert consultations.