Understanding PCOS: What Every Woman Trying to Conceive Should Know

If you're trying to conceive and have been diagnosed with Polycystic Ovary Syndrome (PCOS), you're not alone—and you're not without options. PCOS is one of the most common hormonal conditions affecting women of reproductive age. It can impact your menstrual cycle, hormones, metabolism, and most importantly—your fertility. But there’s good news: small, consistent changes in your diet and lifestyle can make a big difference.

What is PCOS?

PCOS is a condition that affects how your ovaries work. Common signs include irregular or absent periods, excess androgen levels (which can cause acne or unwanted hair growth), and the presence of multiple small follicles (often referred to as cysts) on the ovaries. Not everyone with PCOS has all of these symptoms—some have only one or two.

There’s no single test to diagnose PCOS, but a combination of symptoms, hormone levels, and sometimes an ultrasound are used. The condition often begins during adolescence but can go undiagnosed for years.

Why Does PCOS Happen?

While the exact cause of PCOS isn’t fully understood, it’s believed to be linked to a mix of genetics and environmental factors. Insulin resistance—a condition where the body struggles to use insulin effectively—is a key part of the picture. This can drive the ovaries to produce more androgens (male hormones), which can interfere with ovulation and hormone balance.

Some evidence suggests that PCOS can run in families, and it’s increasingly associated with metabolic issues like type 2 diabetes, weight gain (particularly around the abdomen), and high cholesterol.

How Does PCOS Affect Fertility?

PCOS can disrupt the natural rhythm of your menstrual cycle, which may mean you ovulate less frequently—or not at all. If you're not ovulating regularly, it becomes much harder to get pregnant. However, many women with PCOS do go on to conceive successfully, especially with the right support.

Managing PCOS: What Really Helps?

There’s no cure for PCOS, but lifestyle and nutritional changes are powerful tools in managing symptoms and improving your chances of conceiving. Here’s what the latest evidence shows:

1. Focus on Anti-Inflammatory, Nutrient-Rich Foods

Your diet can support hormonal balance, reduce insulin resistance, and lower inflammation—all important for managing PCOS. Two groups of nutrients to focus on include:

Polyphenols

These are powerful plant compounds found in foods like berries, olives, nuts, red grapes (and red wine), green tea, dark chocolate, and extra-virgin olive oil. They help reduce inflammation, improve insulin sensitivity, and may even help lower testosterone levels.

Fibre

Fibre plays a huge role in gut health, metabolism, and hormone balance. It helps regulate blood sugar, reduces cravings, and supports a healthy gut microbiome—which is closely tied to PCOS. Aim for a variety of vegetables, fruit, legumes, whole grains, nuts, and seeds daily.

2. Move Your Body in a Way That Feels Good

Exercise isn’t just for weight loss—it’s a vital part of managing insulin resistance and supporting regular ovulation. A combination of aerobic exercise (like brisk walking, cycling, or dancing) and strength training (like resistance bands, Pilates, or bodyweight exercises) can significantly improve your body’s response to insulin.

Even moderate movement, done consistently, has been shown to improve menstrual regularity, hormone levels, and metabolic health.

3. Support Your Hormones Naturally

Hormonal imbalances in PCOS—especially high androgens—can cause symptoms like acne, irregular cycles, or unwanted hair growth. Natural strategies to support hormone balance include:

• Eating regularly to stabilise blood sugar (keeping at least 3 hours between meals)

• Avoiding ultra-processed foods and added sugars

• Supporting liver health with foods like leafy greens, cruciferous veg (broccoli, cauliflower, kale), and adequate protein (good quality like organic or free range)

• Managing stress through breathwork, walking in nature, or gentle yoga—stress hormones can impact your reproductive hormones too.

The Emotional Side of PCOS

Struggling with PCOS when you’re trying to conceive can be deeply emotional. The uncertainty, the irregular cycles, and the feeling that your body isn’t doing what it’s “meant” to can be overwhelming. If this resonates, please know you’re not alone—and it’s okay to ask for support.

Nutritional therapy, coaching, and tailored support can help you feel more in control of your health and fertility journey. At Amy Swan Nutrition, I work with women who are navigating PCOS, helping them understand their bodies and take small, achievable steps that can have a big impact.

Final Thoughts

PCOS is complex, but it’s not unbeatable. With the right nutrition, lifestyle, and support, you can improve your symptoms—and increase your chances of a successful pregnancy.

Whether you’ve just been diagnosed or have been managing PCOS for years, the first step is understanding what’s happening in your body and taking action that feels doable for you.

If you're ready for personalised support, I’m here to help.

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