September 2024

Polycystic Ovary Syndrome (PCOS), also known as Polycystic Ovarian Disease (PCOD), is a common condition that affects women of reproductive age. It can cause irregular periods, weight gain, and difficulty conceiving. However, many women with PCOS can conceive naturally by making lifestyle changes and understanding their bodies better. How Lifestyle Changes Help Manage PCOS and Infertility The Importance of Lifestyle Changes in Improving PCOS Symptoms Lifestyle changes are essential for managing PCOS and boosting fertility. They help regulate periods, manage weight, and improve insulin sensitivity, all of which are crucial for ovulation and conception. Healthy habits can also reduce symptoms like acne, excess hair growth, and irregular periods, leading to better overall reproductive health. How Healthy Habits Improve Fertility and Hormonal Balance A healthy diet and regular exercise can greatly impact hormone levels, especially insulin and androgens, which are often high in women with PCOS. Insulin resistance is common in PCOS and can lead to weight gain, which further disrupts hormones. By controlling insulin through diet and exercise, women can improve ovulation and increase their chances of conceiving. Long-Term Benefits of a Healthy Lifestyle for Reproductive Health Maintaining a healthy lifestyle not only helps with conception but also benefits long-term health. It reduces the risk of type 2 diabetes, heart disease, and other health issues linked to PCOS. Keeping a healthy weight and balanced hormones also contributes to a healthier pregnancy and lowers the risk of complications during childbirth. Diet and Exercise for PCOS and Fertility What Should Be Included in the Diet? A balanced diet for PCOS should include:       Complex Carbohydrates: Whole grains, oats, and brown rice help maintain steady blood sugar levels.       Lean Proteins: Chicken, fish, and plant-based proteins like lentils and beans support muscle health and fullness.       Healthy Fats: Avocados, nuts, seeds, and olive oil help produce hormones and reduce inflammation.       Fiber-Rich Foods: Vegetables, fruits, and legumes help regulate blood sugar and improve digestion.       Anti-inflammatory Foods: Berries, turmeric, and green leafy vegetables can reduce inflammation linked to PCOS. Avoid refined sugars, processed foods, and high-glycemic foods, as they can raise insulin levels and worsen PCOS symptoms. What Kind of Exercise is Beneficial? Exercise is key to managing PCOS. A mix of activities can be particularly helpful:       Cardio: Activities like walking, jogging, cycling, and swimming help with weight management and improve heart health.       Strength Training: Lifting weights or doing body-weight exercises like squats and lunges builds muscle and boosts metabolism.       Yoga and Pilates: These exercises improve flexibility, reduce stress, and balance hormones, promoting overall well-being. Aim for at least 30 minutes of moderate exercise most days to see improvements in PCOS symptoms and fertility. How Diet and Exercise Aid Conception: The Science Behind It The Role of Diet in Conception A balanced diet helps maintain optimal reproductive hormone levels. For example, foods rich in omega-3 fatty acids can reduce inflammation and regulate menstrual cycles. A low-glycemic diet prevents insulin spikes, which is important because high insulin can raise androgens, disrupting ovulation. Getting enough vitamins and minerals, like Vitamin D, B vitamins, and folic acid, also supports reproductive health.   The Role of Exercise in Fertility Exercise not only helps with weight management but also reduces stress, which can impact fertility. Regular exercise improves insulin sensitivity, lowers androgen levels, and promotes regular periods. Stress-relieving activities like yoga can also improve blood flow to reproductive organs and boost the chances of conception. Additional Information Importance of Regular Medical Checkups While lifestyle changes are effective, regular checkups and consultations with a healthcare provider are important. A doctor can offer personalized advice and treatment options, such as medications to induce ovulation if needed. Monitoring ovulation through tests or tracking body temperature can also be helpful when trying to conceive. Understanding Your Body Being aware of your body’s signals is crucial. Keeping track of your menstrual cycles, ovulation, and symptoms can help you plan the best time to conceive. Apps and fertility trackers are useful tools for this. Managing Stress and Mental Health Living with PCOS can be stressful, and stress itself can affect fertility. Practices like meditation, mindfulness, and seeking support from a counselor or support group can help. A healthy mind is just as important as a healthy body when trying to conceive. Conceiving naturally with PCOS may require some lifestyle changes and patience, but it is possible. A balanced diet, regular exercise, and stress management are key to improving reproductive health. Regular consultations with a healthcare provider ensure that you are on the right path to achieving your fertility goals. With the right approach, you can overcome PCOS challenges and start your journey to parenthood. For personalized guidance, consult Dr. Sharmistha Sarkar, MBBS, MS (Obstetrics & Gynaecology), MCh (Reproductive Medicine and Surgery), CMC, Vellore, who specializes in reproductive health in North Bengal and can offer expert advice & treatments according to your needs.

In the journey to boost fertility, many women look for natural ways to improve their reproductive health. While age and genetics play important roles, your lifestyle choices, particularly regular exercise, can greatly affect egg quality and overall fertility. Dr. Sharmistha Sarkar, a top female fertility doctor and IVF gynecologist in Siliguri, explains how making exercise a regular part of your life can make a big difference in your fertility. The Link Between Egg Quality and Fertility Egg quality is crucial for getting pregnant. Good-quality eggs are more likely to be fertilized and turn into healthy embryos. Things like age, hormone levels, and general health affect egg quality. Regular exercise helps keep your body healthy, which in turn supports better egg quality and overall reproductive health. How Regular Exercise Supports Fertility Regulating Hormones Regular exercise helps keep your hormones balanced, which is important for fertility. It improves how your body handles insulin and lowers blood sugar, which is helpful for conditions like PCOS that can affect egg quality and ovulation.   Boosting Blood Circulation Exercise gets your blood flowing better, including to the pelvic area. This improved blood flow can benefit the health of your eggs and the lining of your uterus, making it easier for an embryo to implant and grow.   Maintaining Healthy Weight Managing your weight is key for fertility. Being either too heavy or too light can mess with your menstrual cycle and ovulation. Exercise helps control weight by burning calories and building muscle, which supports healthy hormone levels and reproductive function.   Reducing Stress Stress can hurt your fertility by affecting hormone levels and ovulation. Exercise helps reduce stress by boosting your mood with endorphins, creating a more relaxed state that supports better chances of conception. Recommended Exercise Routines for Fertility For those undergoing fertility treatments such as IVF, Dr. Sharmistha Sarkar can guide you on how exercise can complement your treatment plan. Balancing physical activity with the demands of fertility treatments is crucial for maintaining overall health and achieving the best outcomes.   To maximize the benefits of exercise for fertility, aim for a well-rounded routine that includes cardiovascular activities, strength training, and flexibility exercises. Dr. Sharmistha Sarkar recommends the following:   Cardiovascular Activities Try activities like brisk walking, jogging, cycling, or swimming. Aim to do at least 150 minutes of these moderate exercises each week. These exercises improve cardiovascular health and overall stamina.   Strength Training Incorporate strength training exercises like weight lifting or bodyweight workouts two to three times a week. Building muscle mass supports a healthy metabolism and hormone balance, which is crucial for reproductive health.   Flexibility and Relaxation Include yoga or stretching routines to improve flexibility and manage stress. Yoga, in particular, can promote relaxation and overall well-being, contributing positively to reproductive health. Personalized Guidance from Dr. Sharmistha Sarkar Regular exercise is great for fertility, but it’s important to get advice tailored to your needs. Dr. Sharmistha Sarkar, a top fertility doctor in Siliguri, can give you personalized recommendations based on your health. She will look at your health, discuss any issues, and help you create an exercise plan that fits your fertility goals. Regular check-ins with her will ensure your exercise routine is effective and adjusted as needed.   Including regular exercise in your lifestyle can significantly enhance egg quality and improve fertility. By promoting hormonal balance, boosting blood circulation, managing weight, and reducing stress, exercise supports overall reproductive health.   Consulting with Dr. Sharmistha Sarkar, a leading female fertility doctor and IVF gynecologist in Siliguri, offers valuable personalized guidance to optimize your fertility journey. Embrace a balanced exercise routine and professional advice for a healthier and more successful path to conception. Dr. Sharmistha Sarkar MBBS, MS (Obstetrics & Gynaecology), MCh(Reproductive Medicine and Surgery),  CMC, Vellore Contact Us Today

When you’re planning to conceive, every decision matters, and that includes the timing of your fertility supplements. Proper timing can maximize the effectiveness of fertility vitamins and increase your chances of conception. In this guide, we’ll explore the best practices for taking fertility supplements for women and prenatal vitamins, ensuring you’re on the right track with your fertility vitamins timing. Folic Acid: It is recommended to take 400 micrograms of folic acid everyday when trying to get pregnant.Folic acid deficiency can affect fertility, but this is usually temporary and can be reversed with folate supplements. Folic acid should be started at least three months before you start trying for pregnancy and continue till 12 weeks of your pregnancy. The best time to take it is in the morning with your other prenatal vitamins to help your body use it better. Iron supplements: Iron is supplemented for women with low haemoglobin levels prior to conception. Low haemoglobin levels can cause ovulatory problems, irregular periods and other reproductive health issues. Anemia can cause female subfertility. Furthermore, anemia also increases the risk of complications during pregnancy and childbirth. It is best to take iron when your stomach is empty for better absorption, but if it makes you feel unwell, you can take it after food. Ideally, Iron levels should be supplemented 3 months prior to pregnancy Calcium supplements: In women, calcium helps to maintain healthy estrogen levels and regulates the menstrual cycle. Whereas in men, calcium is involved in sperm production and it regulates sperm motility. Calcium deficiency has been  linked to male infertility. The recommended daily amount of calcium for adults is 1000mg.You can take calcium at any time during the day.   It is ideal to take calcium and iron at different times of the day, to avoid stomach problems and for better absorption. Vitamin D: Vitamin D is also very important if you’re trying to get pregnant. Various studies have proven that women with higher levels of Vitamin D in their blood have higher chances of conceiving and giving birth to a healthy child. Vitamin D can also improve the efficacy of IVF treatment by increasing the number of euploid embryos. Start taking Vitamin D at least three months before you start trying. Additionally, Vitamin D helps your body absorb calcium, which is important for you and your developing baby. The best time to take Vitamin D is in the morning with a meal once a week for three months before planning pregnancy. Omega-3 Fatty Acids: These healthy fats are known to improve egg quality and support overall reproductive health.They increase the blood flow to the uterus. Omega-3 also contribute to reducing inflammation and promoting a balanced hormonal environment, which is beneficial for conception. In an IVF cycle, omega-3 improves the egg quality and enhances embryo implantation. There is also evidence showing that omega -3 are essential for sperm function as well. What not to take Do not take cod liver oil or any supplements containing vitamin A (Retinol) when you are trying to get pregnant. Always check the label. Fertility Vitamins Timing Guide: Key Takeaways Start Early: Begin taking prenatal vitamins and folic acid at least three months before trying to conceive. Morning Routine: Take your prenatal vitamins and folic acid in the morning with a meal to improve absorption and reduce nausea. Meal Timing: For omega-3 and calcium supplements, taking them with meals can help with absorption and minimize side effects. Iron Supplementation: Best taken on an empty stomach but can be adjusted based on personal comfort. Taking your fertility supplements at the right times can really help them work better. Start taking prenatal vitamins and folic acid at least three months before you start trying to get pregnant. This helps prepare your body. Take these in the morning with a meal to help your body use them better and avoid any stomach issues. Taking Vitamin D and omega-3 in the morning can be helpful. Iron is best taken on an empty stomach, but if it makes you feel sick, you can take it with food. Remember, everyone is different, so ask your IVF doctor for advice that’s right for you. Following these tips can help you feel more ready and confident as you start trying to get pregnant.

Infertility is a deeply personal and often painful experience, and when combined with depression, it can feel overwhelming. Dr. Sharmistha Sarkar, an infertility specialist in reproductive health, offers valuable advice on managing both infertility and depression, including essential strategies for infertility support and infertility and depression treatment. By addressing mental health and fertility issues, Dr.Sharmistha Sarkar helps you find a path to healing and hope. Understanding the Connection Between Infertility and Depression Infertility isn’t just about physical health—it can also deeply affect your emotions. The stress of trying to get pregnant, along with pressure from society and personal hopes, can lead to feelings of sadness and not feeling good enough. Depression can come from and make infertility even harder, so it’s important to address both issues together for better overall well-being. Strategies for Managing Infertility and Depression 1. Consult with a Specialist Dr. Sharmistha Sarkar, a gynecologist and fertility specialist, provides essential medical support for infertility. To address the emotional impact, it’s important to also consult a mental health professional who can help manage stress and depression. Integrating both medical and emotional care is key to a comprehensive approach. 2. Build a Support Network Connecting with others who understand what you’re going through can be incredibly comforting. Support groups, either in person or online, offer a space to share experiences and gain encouragement from others facing similar challenges. 3. Explore Fertility Treatment Dr. Sharmistha Sarkar, a specialist in fertility, recommends discussing all available treatment options. Understanding your choices and having a clear plan can help Dr. Sharmistha Sarkar provides the best support, reduces anxiety, and gives you a sense of control over the process. 4. Practice Self-Care Physical Health: Engage in regular physical activity, maintain a balanced diet, and ensure adequate sleep. Physical well-being can positively impact mental health. Mindfulness and Relaxation: Techniques such as mindfulness, meditation, and deep-breathing exercises can help manage stress and promote emotional balance. Hobbies and Interests: Engage in activities that bring joy and relaxation. Pursuing interests outside of infertility can provide a much-needed emotional break. 5. Set Realistic Goals Focus on Small Steps: Set achievable short-term goals rather than focusing solely on the end result. Celebrate small victories and progress along the way. Be Kind to Yourself: Acknowledge that it’s okay to have difficult days. Be kind to yourself and remember that your feelings are okay. It’s normal to feel how you’re feeling. 6. Communicate Openly With Your Partner: Regular, honest communication with your partner is crucial. Share your feelings, discuss your needs, and work together to support each other. With Your Healthcare Provider: Keep an open line of communication with your fertility specialist. Discuss any emotional or psychological concerns you have; they may be able to offer additional resources or referrals. The Impact of Infertility on Mental Health Emotional Ups and Downs: Going through infertility treatments often involves a lot of hope and disappointment. This constant cycle can be very draining and may lead to feelings of sadness and inadequacy. Feeling Isolated: People dealing with infertility might avoid social situations, especially those involving children or pregnant friends. This can make them feel even lonelier and more depressed. Strain on Relationships: Infertility can put a lot of stress on relationships. Couples might argue more, have trouble communicating, and cope with the situation in different ways. Dealing with infertility and depression is undoubtedly challenging, but with the right support and strategies, it’s possible to navigate this journey with resilience and hope. Dr. Sharmistha Sarkar is dedicated to providing compassionate care and expert advice to support you through this difficult time. Dr. Sharmistha Sarkar MBBS, MS (Obstetrics & Gynaecology), MCh(Reproductive Medicine and Surgery),  CMC, Vellore