Blood sugar and fertility: understanding the connection
Around 11.6% of the US population has diabetes, with 8.6 million people unaware that they have it. This statistic highlights the widespread nature of blood sugar imbalances and their often-hidden presence. While diabetes and its associated health risks are commonly discussed, the impact of blood sugar management extends beyond general health, significantly influencing reproductive health as well. For those trying to conceive, understanding the relationship between blood sugar levels and fertility is crucial. In this blog post, we'll explore the connection between blood sugar management and reproductive health, shedding light on how managing your glucose levels can support your fertility journey.
What’s the connection between blood sugar and fertility?
Blood sugar, or glucose, is a vital energy source for our bodies. After eating, our bodies convert carbohydrates into glucose, which enters the bloodstream. Insulin, a hormone produced by the pancreas, helps cells absorb glucose for energy. Have a genetic predisposition to insulin resistance, where cells don't respond effectively to insulin. This can result in higher blood glucose and insulin levels and, over time, may lead to type 2 diabetes.
However, insulin is not just a blood sugar regulator; it also influences other hormones, including those involved in reproduction. High insulin levels can disrupt the balance of reproductive hormones, which is the underlying mechanism for many people with polycystic ovary syndrome (PCOS), a common cause of female infertility. PCOS is characterized by irregular menstrual cycles, high levels of androgens (“male” sex hormones), excessive facial hair, and a specific presentation of cysts on the ovaries. Insulin resistance is very common among those with PCOS. Elevated insulin levels stimulate the ovaries to produce more androgens, which can interfere with ovulation. In addition, high blood glucose levels may negatively impact egg quality. This hormonal imbalance can make it difficult for people with PCOS to conceive. Talk to your doctor if you think you might have PCOS.
How to Manage Blood Sugar while trying to Conceive
Incorporate Fiber-Rich Foods: Fiber slows the absorption of glucose, helping to prevent blood sugar spikes. Include plenty of vegetables, fruits, whole grains, and legumes in your diet.
Balance Carbohydrates with Protein and Fat: Combining carbohydrates with protein and healthy fats can slow glucose absorption and keep blood sugar levels stable. In addition to fiber, consider meals that pair carbs with protein and fat.
Regular, Balanced Meals and Snacks: Eating regular meals with balanced macronutrients can help maintain steady blood sugar levels. Avoid skipping meals, which can lead to blood sugar dips and subsequent spikes. Snacks can help keep your blood sugar stable when there are more than 4 hours between your meals, or when you notice you are hungry before you’re ready for a meal.
What else can I do outside of food?
Regular Exercise: Physical activity helps improve insulin sensitivity, allowing your cells to use glucose more effectively. Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise per week. Start with activities that match your current fitness level and gradually increase the duration and intensity. Choose exercises that you enjoy, such as brisk walking, swimming, running, cycling, yoga, Pilates, or weightlifting, and work towards making them a regular part of your routine. Remember, the key is to find what you enjoy and slowly build up to a consistent exercise habit that suits your abilities. Read more about exercise for fertility and pregnancy here!
Stress Management: As discussed in my previous post, chronic stress can elevate blood sugar levels through the release of cortisol, a stress hormone. Incorporate stress-reducing practices such as yoga, meditation, or deep-breathing exercises into your routine.
Adequate Sleep: Poor sleep can affect insulin sensitivity and blood sugar regulation. Aim for 7-9 hours of quality sleep per night.
Maintaining stable blood sugar levels is crucial for both overall health and reproductive health. Understanding the connection between blood sugar management and hormonal balance allows you to make informed dietary and lifestyle choices to support fertility. As fertility dietitians, we aim to empower our clients with this knowledge to enhance blood sugar management and improve conception chances. Every step towards better blood sugar management supports improved reproductive health, guiding clients towards fertility and overall well-being.
Need further support? Apply for 1:1 nutrition coaching here, or check out our Insulin Resistance Mini Course - a comprehensive guide to balancing your blood sugar for fertility and pregnancy at an affordable price point.