Polycystic ovary syndrome is frustratingly common and often misunderstood as yes, it can make cycles irregular and conception slower but it does not mean pregnancy is impossible. PCOS is often surrounded by myths and misconceptions that it automatically means infertility , that only overweight women get it or that birth-control pills always worsen it. However, health experts assert that lifestyle is the first line of treatment and the good news for anyone trying to conceive is that the evidence from studies show diet, weight loss and exercise really move the needle on ovulation and fertility in people with PCOS.
In an interview with the Times of India, Dr Hina Shaikh, Consultant Gynaecologist and Obstetrician at Fortis Hiranandani Hospital in Vashi, explained, “One in five women have PCOS these days, mostly because of our unhealthy lifestyle, stress and lack of exercise. Women with PCOS cannot get pregnant – it’s not true; if there is ovulation despite irregular periods pregnancy is possible. It might take time and treatment — but it’s not impossible.” The key word is possible. With the right lifestyle changes, many women with PCOS can and do conceive.
The real reason PCOS messes with fertility
PCOS is a hormonal imbalance characterised by increased androgen levels and insulin-resistance. These mechanisms can lead to irregular cycles or anovulation (no egg release), which in turn make fertility more difficult. Bringing her expertise to the same, Dr Kiran Coelho, Consultant - Obstetrics and Gynaecology at PD Hinduja Hospital and MRC in Khar, noted that PCOS “affects skin — darkening of neck and under-arms (acanthosis nigricans), increased hair growth (hirsutism), acne-prone skin, increased weight” and long-term risks such as gestational diabetes, type 2 diabetes and endometrial cancer.
The good news is that diet and exercise are first-line treatments, not just for symptoms but for fertility. Dr Coelho added, “The ovaries have a few small immature follicles — not real cysts, as the name suggests.” She clarified that diagnosis requires two out of three factors: irregular ovulation, excess androgens and polycystic ovaries on ultrasound.
Interestingly, many women with PCOS also show high AMH levels, which sound alarming but aren’t necessarily bad news. “Contrary to what people assume, women with PCOS can conceive naturally,” says Dr. Coelho. “With the right examination, lifestyle change and medical support, motherhood is absolutely achievable.”
Myths you need to stop believing
“Obesity is the cause of PCOS — false. PCOD is common in lean women too — it’s called lean PCOS,” said Dr Shaikh. “Birth control pills worsen PCOS — another myth. They’re actually one of the main treatments and even if your periods are regular, that doesn’t mean PCOS isn’t there,” she added.
Beyond hormones: The body’s silent signals
PCOS does not just alter your cycle. It changes how your body feels and looks, from darkened skin on the neck and underarms (acanthosis nigricans) to excess hair growth (hirsutism) and acne. Left unmanaged, it can raise the risk of gestational diabetes, type 2 diabetes, high cholesterol and even endometrial cancer later in life. That is why lifestyle changes are not optional, they are essential.
Eat smart: The fertility-friendly PCOS diet
“The basic management of PCOS is a change in lifestyle,” Dr Shaikh said. “Eat healthy food, include more complex carbohydrates than simple ones, avoid maida, dairy products, sugary and processed foods. Avoid soft drinks or canned juices.”
Research agrees. A 2021 meta-analysis published in Nutrients found that low-carb, calorie-conscious diets improved menstrual regularity and ovulation rates in women with PCOS. Another 2020 review in Nutrients confirmed that eating balanced meals and cutting back on sugar and processed food enhanced insulin sensitivity and hormonal balance.
These studies reinforce the role of diet quality and caloric management in supporting fertility and metabolic health in PCOS. Dr Coelho summed it up simply, “A 5–10% weight reduction can restore cycles and promote fertility.”
Move more: The workout that rewires your hormones
If you needed another reason to put on those sneakers, this is it. A 2024 meta-analysis in BMC Women’s Health showed that moderate-intensity aerobic exercise (think brisk walking, cycling, dancing) was the most effective way to reduce BMI and regulate hormones in women with PCOS.
A 2020 study in Exercise Interventions in PCOS found that at least 120 minutes of vigorous exercise per week significantly improved insulin resistance, which is a key factor in PCOS-related infertility. Together, these studies highlight that both moderate- and vigorous-intensity exercise improve key PCOS-related outcomes including BMI, hormonal balance, ovulation, and insulin sensitivity. The evidence supports clinical guidelines emphasizing tailored exercise prescriptions as a cornerstone of PCOS treatment to boost fertility and overall health.
The science of small wins
Sometimes, even tiny changes matter. A 2015 randomised controlled trial published in The Journal of Clinical Endocrinology & Metabolism found that structured lifestyle interventions before conception improved ovulation and pregnancy rates in overweight women with PCOS, even before medical treatments began.
Dr Coelho echoed, “With lifestyle changes and regular monitoring, most women with PCOS can conceive naturally. Medical treatment like ovulation-inducing drugs or insulin-sensitising agents can help, but lifestyle comes first.”
Your action plan for hormonal harmony
The experts suggested -
Bottom line: Fertility begins with you
“Most PCOS patients conceive successfully if they commit to lifestyle changes and regular follow-up,” said Dr Shaikh. “It takes discipline, not despair.” The truth is that genes may load the gun but lifestyle pulls the trigger and in the story of PCOS, small but sustainable choices of what you eat, how you move and how you rest may just be your most powerful fertility medicine.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
In an interview with the Times of India, Dr Hina Shaikh, Consultant Gynaecologist and Obstetrician at Fortis Hiranandani Hospital in Vashi, explained, “One in five women have PCOS these days, mostly because of our unhealthy lifestyle, stress and lack of exercise. Women with PCOS cannot get pregnant – it’s not true; if there is ovulation despite irregular periods pregnancy is possible. It might take time and treatment — but it’s not impossible.” The key word is possible. With the right lifestyle changes, many women with PCOS can and do conceive.
The real reason PCOS messes with fertility
PCOS is a hormonal imbalance characterised by increased androgen levels and insulin-resistance. These mechanisms can lead to irregular cycles or anovulation (no egg release), which in turn make fertility more difficult. Bringing her expertise to the same, Dr Kiran Coelho, Consultant - Obstetrics and Gynaecology at PD Hinduja Hospital and MRC in Khar, noted that PCOS “affects skin — darkening of neck and under-arms (acanthosis nigricans), increased hair growth (hirsutism), acne-prone skin, increased weight” and long-term risks such as gestational diabetes, type 2 diabetes and endometrial cancer.
The good news is that diet and exercise are first-line treatments, not just for symptoms but for fertility. Dr Coelho added, “The ovaries have a few small immature follicles — not real cysts, as the name suggests.” She clarified that diagnosis requires two out of three factors: irregular ovulation, excess androgens and polycystic ovaries on ultrasound.
Interestingly, many women with PCOS also show high AMH levels, which sound alarming but aren’t necessarily bad news. “Contrary to what people assume, women with PCOS can conceive naturally,” says Dr. Coelho. “With the right examination, lifestyle change and medical support, motherhood is absolutely achievable.”
Myths you need to stop believing
“Obesity is the cause of PCOS — false. PCOD is common in lean women too — it’s called lean PCOS,” said Dr Shaikh. “Birth control pills worsen PCOS — another myth. They’re actually one of the main treatments and even if your periods are regular, that doesn’t mean PCOS isn’t there,” she added.
Beyond hormones: The body’s silent signals
PCOS does not just alter your cycle. It changes how your body feels and looks, from darkened skin on the neck and underarms (acanthosis nigricans) to excess hair growth (hirsutism) and acne. Left unmanaged, it can raise the risk of gestational diabetes, type 2 diabetes, high cholesterol and even endometrial cancer later in life. That is why lifestyle changes are not optional, they are essential.
Eat smart: The fertility-friendly PCOS diet
“The basic management of PCOS is a change in lifestyle,” Dr Shaikh said. “Eat healthy food, include more complex carbohydrates than simple ones, avoid maida, dairy products, sugary and processed foods. Avoid soft drinks or canned juices.”
Research agrees. A 2021 meta-analysis published in Nutrients found that low-carb, calorie-conscious diets improved menstrual regularity and ovulation rates in women with PCOS. Another 2020 review in Nutrients confirmed that eating balanced meals and cutting back on sugar and processed food enhanced insulin sensitivity and hormonal balance.
These studies reinforce the role of diet quality and caloric management in supporting fertility and metabolic health in PCOS. Dr Coelho summed it up simply, “A 5–10% weight reduction can restore cycles and promote fertility.”
Move more: The workout that rewires your hormones
If you needed another reason to put on those sneakers, this is it. A 2024 meta-analysis in BMC Women’s Health showed that moderate-intensity aerobic exercise (think brisk walking, cycling, dancing) was the most effective way to reduce BMI and regulate hormones in women with PCOS.
A 2020 study in Exercise Interventions in PCOS found that at least 120 minutes of vigorous exercise per week significantly improved insulin resistance, which is a key factor in PCOS-related infertility. Together, these studies highlight that both moderate- and vigorous-intensity exercise improve key PCOS-related outcomes including BMI, hormonal balance, ovulation, and insulin sensitivity. The evidence supports clinical guidelines emphasizing tailored exercise prescriptions as a cornerstone of PCOS treatment to boost fertility and overall health.
The science of small wins
Sometimes, even tiny changes matter. A 2015 randomised controlled trial published in The Journal of Clinical Endocrinology & Metabolism found that structured lifestyle interventions before conception improved ovulation and pregnancy rates in overweight women with PCOS, even before medical treatments began.
Dr Coelho echoed, “With lifestyle changes and regular monitoring, most women with PCOS can conceive naturally. Medical treatment like ovulation-inducing drugs or insulin-sensitising agents can help, but lifestyle comes first.”
Your action plan for hormonal harmony
The experts suggested -
- Choose complex carbs like whole grains, vegetables and lentils.
- Limit processed, sugary and high-dairy foods.
- Get at least 150–300 minutes of exercise per week.
- Stay consistent for three months to start seeing changes.
- Schedule regular follow-ups with your doctor for monitoring weight, sugar and cholesterol.
Bottom line: Fertility begins with you
“Most PCOS patients conceive successfully if they commit to lifestyle changes and regular follow-up,” said Dr Shaikh. “It takes discipline, not despair.” The truth is that genes may load the gun but lifestyle pulls the trigger and in the story of PCOS, small but sustainable choices of what you eat, how you move and how you rest may just be your most powerful fertility medicine.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
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