Introduction
Just diagnosed with PCOS and already spiralling about whether you’ll ever become a mom? Take a deep breath, you’re not alone. 1 in 5 Indian women deals with PCOS. So, yes, you may experience irregular periods, but that’s not a clear indication that you cannot conceive. And with the proper natural remedies for PCOS and smart lifestyle changes, you can improve your chances of fertility.
To understand the relation between PCOS and Infertility, read the blog: How PCOS can affect your Infertility
A quick look at PCOS: Causes and Symptoms
According to the World Health Organisation (WHO), Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that commonly affects women of reproductive age. It can be defined as a combination of hormonal imbalances causing irregular periods, elevated androgen (male hormone) levels, insulin resistance, and the development of multiple cysts in the ovaries.
Now that the question, ‘why PCOS occurs,’ has been answered, let’s move on to the symptoms. Thus, the common symptoms of PCOS can be stated as follows:
- Irregular, missed, or heavy periods
- Excess facial or body hair
- Acne
- Thinning hair
- Weight gain or difficulty in losing weight
- Infertility
So, if you’re experiencing a few of these symptoms, you should contact your gynaecologist. Once you’re confirmed about having PCOS, here’s what you can do to get pregnant.
To know more about the early symptoms of PCOS, read this blog: How to spot early symptoms of PCOS
Diet for PCOS
First thing to do right when you want to manage PCOS and increase your chances of fertility is to focus on taking the proper diet. Thus, one of the most recommended dietary approaches you can try out for PCOS is the Mediterranean diet, and it can easily be adapted to fit an Indian lifestyle.
Foods to include in your diet:
- Choose whole grains: Switch from white rice and refined flour to brown rice, bajra, jowar, or whole-wheat roti. This shift will help stabilise your blood sugar level, prevent sudden spikes, and support weight loss in PCOS by keeping you full for longer.
- Use more legumes and pulses: Incorporate moong dal, masoor, chana, and rajma instead of red meats. Rich in fiber and plant protein, these improve digestion, regulate insulin, and curb weight gain in PCOS.
- Cook with healthy fats: Replace butter and ghee with extra-virgin olive oil, mustard oil, or groundnut oil. Healthy fats like these reduce inflammation and support metabolism, helping manage hormonal imbalance.
- Load up on non-starchy vegetables: Try to eat spinach, broccoli, methi, cauliflower, and capsicum in every meal. Such nutrient-dense foods are low in calories and high in antioxidants, aiding hormone regulation and preventing weight gain in PCOS.
- Add omega-3s: Include fatty fish like rohu or salmon, or sprinkle flaxseeds, chia seeds, and walnuts into meals. These can easily reduce chronic inflammation and support ovulation, which improves fertility in women with PCOS.
- Satisfy sweet cravings smartly: Opt for guava, apple, or berries instead of sugary sweets and desserts. Whole fruits are rich in fiber and help avoid insulin spikes. If you’ve put on weight, this will cause weight loss in PCOS naturally.
- Stay hydrated smartly: Drink water, coconut water, or unsweetened herbal teas instead of sugary drinks. Such a method keeps your cravings in check, flushes toxins, and supports metabolism, all essential for managing PCOS symptoms.
While adapting a particular diet for PCOS lays the foundation, exercise is equally important to increase your fertility in PCOS. Thus, in the next section, we will cover the most effective forms of exercise.
To know more about the diet plan for PCOS, read the blog: Diet plan for PCOS to boost fertility
Exercise in PCOS
As discussed earlier, moving your body isn’t just about burning calories; it’s one of the most powerful ways to take charge of your symptoms. Many women with PCOS struggle with insulin resistance, which can cause weight gain and irregular periods, which in turn lead to infertility. But here’s the twist: exercise can help break this cycle!
And the best part? You don’t have to spend hours at the gym or do only high-intensity workouts to start seeing results. So, instead of just focusing on your diet, pair it with the following exercise routine:
| Exercise Type | Examples | Duration | Frequency | Benefits for PCOS & Fertility |
| Aerobic or Cardio | Brisk walking, jogging, cycling, and swimming | 30–45 mins/session | 4–5 times/week | Improves heart health, promotes Weight loss in PCOS, boosts insulin sensitivity, reduces androgens |
| Strength Training | Bodyweight exercises, resistance bands, light weights, pilates | 20–30 mins/session | 2–3 times/week | Builds lean muscle, reduces insulin resistance, improves metabolism, and helps with Weight gain in PCOS |
| High-Intensity Interval Training (HIIT) | 20 sec sprint + 40 sec walk; circuits | 20–30 mins/session | 1–2 times/week | Increases fat burning, rapidly enhances insulin function, supports ovulation regulation |
| Mind-Body Exercise | Yoga, Tai Chi, guided stretching | 20–30 mins/session | 2–3 times/week | Aids stress management, regulates cortisol, and improves hormonal balance |
| Low-Impact Movement | Daily walking, dancing, and home chores | 15–30 mins/day | Daily | Keeps the body active, burns calories gently, and is easy to maintain with irregular cycles |
Before starting any form of exercise, it’s important to consult your doctor or a certified trainer. They can guide you in choosing the right workout plan so that it complements your diet, helping you improve chances of success during your IVF cycle.
Stress Management in PCOS
A four-week study published in 2024 showed that structured stress management and lifestyle interventions significantly improved the quality of life in young women with PCOS. These results are promising, and they can be yours too. By consistently practicing simple, evidence-based stress relief techniques, you may improve your hormonal balance, emotional well-being, and fertility potential. Here’s what the women in the study did to manage stress effectively:
| Technique Used | How It Was Practised | Recommended Frequency | Purpose & Clinical Benefit |
| Guided Deep Breathing | 4-7-8 technique (inhale 4 sec, hold 7 sec, exhale 8 sec) | 10 minutes/day | Reduced anxiety, promoted parasympathetic response, improved mood |
| Progressive Muscle Relaxation (PMR) | Tensing and releasing muscle groups one by one | 10–15 minutes/day | Lowered physical stress markers, eased body tension, improved sleep |
| Mindfulness Meditation | Focused breathing, body scan, or silent observation | 15 minutes/day | Improved emotional regulation, reduced cortisol levels |
| Nature Walks | Brisk walking in green spaces (parks, gardens) | 30 minutes, 3–4 times/week | Reduced mental fatigue, elevated mood, boosted motivation |
| Social Support Circles | Sharing experiences with peers/friends/family | 1–2 times/week or as needed | Provided emotional validation, reduced feelings of isolation |
| Creative Outlets | Drawing, journaling, crafting | 2–3 times/week | Supported self-expression, relieved anxiety, and mental tension |
Incorporating these stress-reduction strategies into your daily routine can make a meaningful difference in managing PCOS. As the study showed, even simple, consistent efforts over just four weeks led to measurable improvements. So start small, stay consistent, and let these practices become a part of your healing journey.
Your fertility journey doesn’t just deserve aftercare but thoughtful pre-care too
Getting pregnant with PCOS isn’t a one-day journey; it’s a process that requires small, consistent efforts well before your first IVF cycle. From managing weight and balancing hormones to practicing natural remedies for PCOS, each step brings you closer to your goal. Remember, fertility is a shared responsibility. As a woman, it’s not just your role alone; your partner plays an equal part. Approach this journey as a team, and follow every aspect of your treatment plan together as advised by your IVF expert.
So if you’re still stuck choosing the right centre, trust Femcare Fertility, the best fertility centre in Kolkata and Pune. Because we don’t just support the process and aftercare, but the pre-care too!