Managing PCOS and PCOD through dietary and lifestyle changes - Dr Megha Garg

Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) are no longer rare issues – occurring in 1 out of every 10 women of reproductive age.

In regular clinics, conversations around PCOS and PCOD often begin with skin, weight, or irregular cycles. A fertility specialist reads those signals differently: as a story about ovulation, insulin handling, and androgen excess, and therefore about timelines for conception.

Nutrition: The key to hormone balance

Diet is the most potent lever to stabilise insulin and, by extension, ovarian function. This is not about drastic restriction but continued balance. A diet aimed at fertility prioritises:

• High-fibre foods (vegetables, fruit, whole grains) to level out insulin and maintain gut health

• Protein in each meal to help control appetite and metabolic stability

• Nuts, seeds, and healthy oils in moderation, assisting hormone production

• Decreased processed foods and refined sugars, as these exacerbate insulin elevations and inflammation

Movement as medicine

Exercise in PCOS is not calorie burn; it's a metabolic reset. Aerobic exercise like brisk walking, swimming, or cycling, mixed with strength training two to three times a week, has been found to enhance insulin sensitivity and decrease androgen levels.

Consistency is the key. Even 150 minutes a week of moderate activity can tip the hormonal balance toward normal ovulation and enhanced fertility potential.

Stress and sleep: The forgotten variables

The stress hormone cortisol does not trigger PCOS but enhances its impact. Habitual stress, poor sleep, and midnight habits destabilise reproductive hormones even more. Minimal practices of mindfulness, breathwork, or even a rigid sleep-wake schedule may restore rhythm.

Studies indicate that females with PCOS who have healthier sleep quality exhibit improved insulin regulation and reduced inflammation markers.

Weight management: A refined approach

A modest weight loss of 5–10% body weight in overweight PCOS women has been demonstrated in many instances to restore ovulation. However, weight alone does not measure success.

Some women with "lean PCOS" experience cycle and symptom improvement solely through dietary and lifestyle modifications without significant weight change.

Why is early fertility consultation important?

Lifestyle modification is potent, yet sometimes not sufficient. Fertility specialists urge initial testing on a baseline level that includes cycle monitoring, ultrasound for ovarian anatomy, and hormone tests.

In planning pregnancy, semen analysis and ovarian reserve assessment are also critical. This initial mapping supports a customised timeline, where younger women can use lifestyle interventions for longer, and while older ones may require early medical intervention.

Disclaimer: The views expressed in this article are of the author and not of Health Dialogues. The Editorial/Content team of Health Dialogues has not contributed to the writing/editing/packaging of this article.