According to the NIH, PCOS affects approximately 1 in 5 Indian women of reproductive age and is one of the most common causes of infertility. The main challenge? Irregular or missing ovulation, meaning that your ovaries often don’t release eggs regularly, making conception harder. But here’s the good news: with the right strategies, many women with PCOS do successfully conceive, naturally or with help. Here are 10 ways to improve fertility so you can plan your pregnancy journey with confidence.

1. Manage Your Weight: Even Small Changes Matter

Just a modest 5 to 10 per cent body weight reduction can improve hormone balance, insulin sensitivity, and restore regular ovulation, all key to increasing your chances of getting pregnant.

Why it works: Excess fat worsens insulin resistance and hormone imbalance, two major barriers to ovulation in PCOS.

Tips:

• Combine balanced meals with gentle exercise
• Focus on long-term lifestyle changes instead of crash diets

Related Story: Tips to Boost Your Fertility in 30s

2. Choose a Fertility-Friendly Diet

A balanced, whole-food diet helps regulate blood sugar and hormones.

PCOS-friendly foods include:

• Whole grains and vegetables
• Lean proteins (fish, chicken, legumes)
• Healthy fats (avocado, nuts, seeds)
• Fruits that have low to moderate sugar content

Avoid: Ultra-processed foods, sugary drinks, and refined carbs; these spike insulin and disrupt ovulation.

3. Make Exercise a Habit, But Smartly

Regular exercise improves insulin sensitivity, reduces stress, and supports hormonal balance, all of which help fertility. Aim for 30 to 45 minutes most days.

Best options:

• Brisk walking or cycling
• Yoga for stress reduction
• Low-impact workouts

Pro tip: Don’t overtrain; too much intense exercise can worsen hormonal balance in PCOS. Make movement part of your everyday life. Join UR.Life digital classes and take the first step towards feeling stronger.

Related Story: 5 Common Myths About PCOS—Debunked

4. Track Ovulation Intelligently

Many women with PCOS don’t ovulate regularly. Using tools like ovulation predictor kits, fertility apps, or basal body temperature tracking can help pinpoint your fertile window or alert you when you might need medical help.

Personalised guidance, real results. Book a consult with an expert and get the support you need.

5. Reduce Stress and Prioritise Sleep

Chronic stress raises cortisol levels, which can disrupt reproductive hormones. And sleep? It’s vital, aim for 7 to 9 hours nightly. Adequate sleep helps regulate the hormones that control your menstrual cycle.

Try:

• Meditation or deep breathing
• Cutting screens an hour before bed
• Consistent sleep schedule

6. Consider Supplements (With Doctor Guidance)

Some supplements have evidence showing support for PCOS and fertility. Never start them without consulting your doctor.

Common options:

• Myo-inositol: helps insulin and ovulation
• Vitamin D: often low in women with PCOS
• Folic acid: essential when trying to conceive
• Omega-3 fatty acids: good for inflammation

Related Story: Are You Taking Supplements At The Right Time?

7. Avoid Alcohol and Smoking

Alcohol can disrupt hormones and ovulation. Smoking has been linked to lower fertility and worse reproductive outcomes.

Tip: Cutting back on both can improve overall reproductive health and support treatment success.

Getting pregnant with PCOS is absolutely possible with the right combination of lifestyle, diet, monitoring, and medical support. Each woman’s journey is unique, but by focusing on hormone balance, empowered choices, and listening to your body, many women successfully conceive and carry healthy pregnancies.