Is PCOS the End of the Road in Your Fertility Journey?
Receiving a PCOS (Polycystic Ovary Syndrome) diagnosis can feel overwhelming.
Not only is the condition complex, but the sheer volume of (often conflicting) information online can add to the confusion. One of the first thoughts many women have is:
“If my ovaries don’t work properly, will I ever be able to get pregnant?”
The short answer is: PCOS is not the end of your fertility journey. It can present challenges, but with the right approach—nutritional, lifestyle, and medical support—many women with PCOS go on to conceive and have healthy pregnancies.
In this post, we’ll cover what PCOS is, how it’s diagnosed, whether it truly means infertility, the four main PCOS types, and practical nutrition and lifestyle tips to help you move forward.
What Is PCOS and How Is It Diagnosed?
PCOS is a common hormonal disorder that affects people with ovaries, particularly during their reproductive years. In fact, up to 20% of women may have PCOS—making it one of the most common endocrine disorders worldwide.
Diagnosis is usually made using the Rotterdam criteria, recently updated to improve clarity and consistency. For women over 20, PCOS may be diagnosed when two or more of the following are present:
Irregular periods plus higher levels of male hormones (androgens), either confirmed by blood test or seen in symptoms like acne or excess hair growth.
Ovarian features on ultrasound (partly developed eggs, often seen as dark circles) or a high AMH blood test result, which can indicate an abundance of immature follicles.
The latest international guidelines involved over 3,000 health professionals and lived-experience experts from across 71 countries. This is a huge step forward, especially since around 70% of PCOS cases remain underdiagnosed.
The Four Types of PCOS
While the Rotterdam criteria help with diagnosis, PCOS is not a one-size-fits-all condition. Understanding your subtype of PCOS can help guide more effective treatment:
Insulin-Resistant PCOS
The most common type. Elevated insulin levels overstimulate the ovaries, leading to higher testosterone, irregular cycles, and symptoms such as weight gain, acne, and hair growth.
Addressed through blood sugar regulation, balanced nutrition, and physical activity.
Adrenal PCOS
Driven by an overproduction of DHEA-S (an adrenal androgen) often in response to stress.
Symptoms may include anxiety, sleep disruption, and high-stress tolerance alongside irregular cycles.
Stress management is key here, along with supporting adrenal health.
Inflammatory PCOS
Chronic inflammation disrupts ovulation and hormone balance. Markers may include fatigue, digestive issues, headaches, and unexplained aches.
Anti-inflammatory foods and lifestyle practices play a crucial role in symptom management.
Post-Pill PCOS
Temporary symptoms that mimic PCOS after stopping hormonal birth control.
Usually resolves within 3–12 months, but may need support with nutrition, supplements, and cycle tracking in the meantime.
Does PCOS Mean Infertility?
Not necessarily. PCOS does affect fertility, mainly because it disrupts ovulation and hormone balance. Regular ovulation is necessary to conceive, as it ensures healthy production of progesterone (the “pro-gestation” hormone).
The good news? PCOS is often more of a fertility challenge than an infertility sentence. Once the root drivers of your symptoms are identified, many women respond very well to targeted changes in nutrition, lifestyle, and supplementation.
Do You Need Extreme Diets to Manage PCOS?
You might have heard that you need to:
Cut out all carbs
Follow keto or vegan diets
Drastically restrict your calories
But here’s the truth: extreme or restrictive diets aren’t necessary to improve PCOS symptoms or support fertility. Sustainable, balanced changes are far more effective long-term.
5 Nutrition and Lifestyle Tips for PCOS
Here are some practical steps to get you started:
1. Build a Balanced Plate
Aim for meals that stabilize blood sugar and provide steady energy:
½ plate: colourful vegetables and fruits
¼ plate: lean protein (fish, chicken, tofu, legumes)
¼ plate: wholegrains or low-GI carbs (quinoa, oats, brown rice)
+ healthy fats: avocados, nuts, seeds, olive oil
A simple trick from nutrition researcher Jessie Inchauspe (aka The Glucose Goddess): “dress your carbs” by pairing them with protein, fibre, and fat to avoid blood sugar spikes.
2. Move Your Body
Exercise helps regulate insulin sensitivity, which is key in PCOS. Try combining:
Aerobic activity: walking, cycling, jogging
Strength/resistance training: weights, Pilates, yoga
Even a short walk after meals can make a big difference in blood sugar control.
3. Manage Stress
Chronic stress raises cortisol, which can worsen insulin resistance and disrupt ovulation. Build a mental wellbeing toolkit that could include:
Yoga or meditation
Journaling or creative hobbies
Social time with friends
Breathing exercises
Scheduling “me-time” regularly is essential, not optional.
4. Prioritise Sleep
Quality sleep reduces cortisol, improves insulin sensitivity, and supports hormone balance. Try:
Avoiding screens 30+ minutes before bed
Evening wind-down (reading, journaling, meditation)
Morning sunlight exposure (10–15 min outdoors) to reset your body clock
5. Consider Targeted Supplements
Always check with your healthcare provider first, but research suggests these may support PCOS management:
Vitamin D – often low in women with PCOS
Inositol – shown to improve insulin resistance and ovarian function
Magnesium – supports blood sugar balance (needs regular intake, as it isn’t stored in the body)
Zinc – may help with ovulation, inflammation, and excess androgen symptoms
Anti-Inflammatory Foods for PCOS
For women with inflammatory PCOS—and really, for anyone with PCOS—an anti-inflammatory diet can reduce symptoms and support hormone balance. Try including:
Turmeric & ginger – natural anti-inflammatory spices
Oily fish (salmon, sardines, mackerel) – rich in omega-3s
Colourful fruits & vegetables – antioxidants and fibre
Plant-based foods – legumes, nuts, seeds, whole grains
Shifting towards a more plant-forward diet with a variety of whole, colourful foods can be incredibly beneficial for managing inflammation, supporting ovulation, and improving fertility.
Final Thoughts
A PCOS diagnosis can feel daunting, but it is not the end of the road for your fertility. With the right support, many women find their cycles become more regular, ovulation occurs more consistently, symptoms improve, and their chances of pregnancy increase.
The key is to focus on sustainable, balanced changes in nutrition, lifestyle, and supplementation—and to work closely with healthcare professionals who understand PCOS.
Remember: your fertility journey is unique, and a diagnosis of PCOS is just the beginning of a new, informed chapter.
