Blood-Sugar, Hormones and Fertility
The Critical Link Between Nutrition, Blood Sugar & Conception
It has been well established that diet and healthy blood-sugar levels impact fertility. This is even more significant if you are carrying excess weight, have PCOS or a family history of Type 2 Diabetes. Diet also impacts sperm quality which consequently significantly decreases a couple’s chance of conception.
You may be predisposed to blood-sugar problems if you have:
PCOS - with irregular periods
Had Gestational Diabetes in a previous pregnancy
Have a Family History of Type 2 Diabetes
Signs and symptoms of poor blood-sugar control:
regular headaches
sugar cravings
craving carbohydrates
episodes of feeling faint or brain-fog
episodes of feeling shaky
energy slump in the afternoon
a diet high in carbohydrates
you often become ‘hangry” (angry when your are hungry)
extra weight carried around the stomach (“apple” body type)
Research shows that’s poor blood-sugar control is related to suboptimal reproductive health and infertility by impacting your hormones and creating inflammation. This leads to compromised ovulation and egg quality in women and impaired sperm production in men. Managing your blood-glucose levels through exercise, diet and supplements can help you loose weight, improve insulin sensitivity and optimise fertility.
Managing your blood-sugar levels also helps manage PMS symptoms and may benefit early pregnancy outcomes (i.e. nausea) if you fall pregnant in that cycle.
Stress impacts blood-sugar control
A poor diet high in refined carbohydrates triggers a stress reposes in the body by triggering the adrenal glands to produce higher levels of cortisol. High cortisol levels then impact fertility by “switching off” the hypothalamic-pituitary-ovarian axis which controls the menstrual cycle.
Tips to manage blood-sugar levels
Follow a low GI diet
Eat protein-rich meals
Eat healthy carbs such as vegetables, wholegrain and legumes
Avoid sugar, sweeteners, commercial/packaged foods, pastries, cakes, white processed bread and pasta
Exercise and move your body everyday
Supplements such as cinnamon, chromium, myo-inositol, zinc, vitamin D
The Research
A high quality 2019 review of the evidence concluded that lifestyle interventions such as diet, nutritional supplements, exercise, acupuncture and lifestyle modifications in women with PCOS improves blood glucose and insulin levels, decreases androgenic symptoms such as hirsutism and acne and assists with weight loss.
Mandi’s tips to QUIT the sugar cravings
SLEEP - when you are tired you are more likely to reach for the quick energy boost which is most likely high in sugar. Fatigue also decreases will power.
EAT REGULARLY - plan meals and snacks that are easily available to eat before you get hungry. Include protein in each meal and snack
PROTEIN - raw, unsalted nuts and seeds including nut butters and tahini, natural unsweetened yoghurt, a slice of cheese, eggs, miso soup with tofu, veggie sticks with hummus, chickpeas
EXERCISE - get moving to help combat the sugar cravings especially if it is during the afternoon slump when you are most likely going to reach for a high sugar snack
LOW GI FRUIT - 2 serves max per day with a handful of nuts and seeds or unsweetened natural yoghurt. Low GI fruits are berries, grapefruit, peaches, plums, cherries and “sour” apples like Granny Smiths
EMOTIONS - be aware of when you are emotional eating and rather get your body moving or talk to a psychologist for strategies
Written by Mandi Azoulay
Mandi Azoulay is a Doctor of Chinese Medicine with an innovative approach to diagnosis and treatment. With a special interest in women’s health, Mandi supports patients though all life cycles by integrating the philosophies of Traditional Chinese Medicine with the research and modern advancements of Western Medicine.