The link between sugar and fertility has long been debated, and its relevance could spread even further, as sugar intake doesn’t seem to show any signs of slowing down.
In fact, a 2019 study by Public Health England found that despite a drop in sugar levels in many products following the government crackdown, overall sugar consumption has increased by 2.6% in just three years.
Most of us are aware of the benefits of good nutrition and the impact of sugar on our health.
Not only can it increase your risk of type 2 diabetes, but the weight gain associated with eating too much sugar can make heart disease, stroke, and some cancers more likely.
It can also worsen the hormonal imbalance caused by PCOS (polycystic ovary syndrome).
How Does Sugar Affect Our Reproductive Health?
Research over the past few years has shown that consistently high sugar intake can negatively impact both male and female fertility.
A Boston University study found that just one sugary soda a day reduced fertilization rates by a quarter in women and by a third in men.
This is because it can affect reproductive hormones and affect the quality of eggs and sperm.
The more we eat sugar and refined carbohydrates, the more our blood sugar levels rise and the more insulin our bodies produce – designed to move that sugar from the bloodstream to energy-producing cells.
High blood sugar and insulin levels have the potential to significantly affect our reproductive health.
What is the link between sugar and polycystic ovary syndrome (PCOS)?
It is estimated that about 10% of women get PCOS.
This condition means you are more likely to need treatment to get pregnant and can put you at greater risk of pregnancy complications.
High sugar intake is the biggest dietary factor in PCOS, as most women with the condition have what is known as insulin resistance.
This means insulin can’t do its job properly and the body has to produce excess insulin to control blood sugar levels, which causes an excessive insulin response in women with PCOS when they consume sugar.
How does sugar affect egg and sperm quality?
Even in women without PCOS, high blood sugar levels negatively impact egg quality and reduce the chances of assisted and unaided fertilization.
A Japanese study found that the more sugar women consumed in the months leading up to an IVF cycle, the poorer the quality of their eggs.
It has been found that men with high blood sugar have higher levels of DNA damage in their semen, a factor that can negatively affect the chances of conception and increase the chances of miscarriage.
How’s can we reduce the impact of sugar on our fertility?
Look for whole grain carbohydrates
Replace refined carbohydrates with whole-grain carbohydrates like oats, which release sugar slowly into the bloodstream, preventing blood sugar levels from rising.
Think of sweets as cakes only as snacks and consume them a maximum of 2-3 times a week, not every day.
Make sure you exercise regularly.
Regular exercise is key to increasing insulin activity and achieving healthy blood sugar levels.
Resistance training is even better for insulin activity than cardio, so try a combination of the two.
Get adequate and consistent sleep patterns
Sleep deprivation of just one night (less than six hours) can lead to high blood sugar and insulin levels the next day, so aim to get at least seven hours of sleep a night.
Find a way to balance your body.
Dietary supplements can help maintain insulin resistance and promote ovulation.
Dietary Myo-Inositol, the main ingredient in Pharmasure’s Inofolic Alpha, has been shown to improve insulin resistance and help restore ovulation in women with PCOS.