3 Steps To Optimizing Your Fertility Health
For many women, optimizing their fertility health is not at the top of their to do list…until it is. And once it is, often they wish they had started years earlier. Fertility health is something that I believe is vitally important for every woman in her child bearing years to be cognizant of. In this article I will be sharing three important steps you can take today to set yourself up for success when it comes to your fertility. Whether you are someone who has been trying to conceive for a while or someone who would like to start trying in the next year, two, or even ten. These simple steps can go a long way when it comes to settling yourself up for success when it comes to your fertility and carrying a healthy pregnancy to term.
I would like to give the disclaimer that, if you are someone who is navigating long term infertility or recurrent pregnancy loss, while each of these tips can be a root cause of infertility for some, I advice working with a functional fertility practitioner or reproductive immunologist. Often times when it comes to recurrent miscarriage or long term infertility there are much more complex issues at play such as MTHFR gene mutations, thyroid issues, PCOS, or a complex immune issue. With the proper testing, you can get to the bottom of what the issue may be. These tips are merely a starting point that for some could make all of the difference in their fertility journey. With that said, let’s dive into tip #1
1. Balance Your Blood Sugar & Cortisol Levels
Blood sugar balance is a foundation of health and fertility. I think most people assume that if they are not diabetic, they don’t need to be concerned with their blood sugar. Nothing could be further from the truth. Blood sugar balance is important for fertility because elevated blood sugar levels can disrupt reproductive hormones and damage egg and sperm quality. This is because chronically elevated blood sugar can lead to insulin resistance. Insulin resistance is a condition in which the body becomes less sensitive to insulin, a hormone that helps regulate blood sugar levels. Insulin resistance can increase the levels of insulin and androgens (male hormones) in the body, which can disrupt ovulation and lead to irregular menstrual cycles. High blood sugar levels can also cause inflammation in the body, which can impair the development of follicles (structures in the ovaries that contain eggs) and interfere with the implantation of a fertilized egg. High blood sugar levels can also affect the quality of eggs (and sperm in males).
It’s also important to note that chronically elevated cortisol levels alone can lead to insulin resistance. So while diet is a massive factor in balancing your blood sugar. Managing your stress levels is as well. That is because, when the body is in this chronic fight or flight state and cortisol levels are elevated for too long, the body will begin to prioritize the biological processes necessary for survival. And therefore will down regulate your sex hormones and often your thyroid function, both of which are essential for optimal fertility.
In addition, progesterone is the primary hormone responsible for building up a healthy uterine lining and therefore maintaining a healthy pregnancy. When cortisol levels are chronically elevated, progesterone levels drop and can lead to infertility or recurrent miscarriage. So managing your stress levels is a massively important aspect of your fertility.
2. Cut out the toxins in both your lifestyle & diet
It’s so important to be cognizant of the products that you are putting on and in your body. What many people don’t realize is that the food they are eating and the household products they are using are often loaded with toxins known as Endocrine disrupting chemicals (EDCs). EDCs are environmental toxins and substances in the environment, usually man-made, that mimic, block or interfere with hormones in the bodies endocrine system. The endocrine system oversees and orchestrates nearly every bodily function. Problems arise when EDCs in our environment interfere with the signaling of the endocrine system, thereby throwing the normal functioning of the hormone system out of whack. Products that contain EDCs are, unfortunately, all around us. Hormone-disrupting chemicals can be found in many everyday products, such as cosmetics, food and beverage packaging, toys, clothing, and even our drinking water. Research has shown that these chemicals have the potential to mimic estrogen and interfere with the body’s hormone levels.
One class of Endocrine Disrupting Chemicals is known as PFAS. According to the first known study on the effect of PFAS on female fertility, women with higher levels of so-called “forever chemicals” in their blood have a 40% lower chance of becoming pregnant within a year of trying to conceive. Researchers from this study reported that “higher blood concentrations of PFAS were associated with a significant reduction in the likelihood of pregnancy and live birth among a reproductive-age cohort of women in Singapore who were trying to conceive.” Lead author Nathan Cohen, PhD, a postdoctoral research fellow at the Icahn School of Medicine at Mount Sinai said, “Our study strongly implies that women who are planning pregnancy should be aware of the harmful effects of PFAS and take precautions to avoid exposure to this class of chemicals, especially when they are trying to conceive.”
Some ways you can reduce your exposure to PFAS and EDCs in general is… through filtering your water with a quality filter (such as an RO Filter), opting for clean brands when it comes to cosmetics, personal care, household cleaning products, etc. And limiting your consumption of ultra-processed foods. For some of my top recommendations when it comes to clean brands you can refer to my free Clean Living Swaps Guide here. Or for more info on EDCs and how they can impact your health, you can check out this article.
3. Eat a nutrient dense anti-inflammatory diet, high in nutrients that promote egg quality and quantity
Nutrition plays a significant role in supporting fertility. Many women don’t realize that certain foods can literally help enhance their egg quality and ovarian reserves. A 2023 study found that women who ate a diet rich in healthy fats, whole foods, and antioxidants for 100 days saw a 65% increase in their AMH levels (ovarian reserves).
Nutrient density is the key here. So let’s break this down a bit more and take a look at specific nutrients that can support fertility. First off, B vitamins are crucial, particularity folate (B9), vitamin B12, and vitamin B6. Some great sources of folate and other B vitamins include grass fed beef, liver and organ meats, wild salmon, eggs, dairy, and dark leafy greens. Other key nutrients involved in fertility include Zinc, Iron, and Vitamin D. Some great sources of zinc include oysters, eggs, poultry, beans, and nuts. Iron is crucial as it helps to deliver oxygen throughout the body (including to the ovaries). Good sources of iron include oysters, dark leafy greens, and red meat. Vitamin D and K have also been found to play a key role in fertility as they help produce sex hormones and regulate cell growth. Sources of Vitamin D include salmon, mushrooms, eggs, dairy, and sardines. Sources of Vitamin K include dark leafy greens such as spinach and kale, cabbage, and broccoli.
Another factor to keep in mind when it comes to the role of nutrition in fertility health is the fact that one of the leading causes of infertility and recurrent miscarriages is sub-optimal progesterone levels. So it’s important to think about how to keep your progesterone levels optimized. Some foods that can help you do this are cruciferous veggies such as broccoli, kale, cauliflower, brussel sprouts. As well as vitamins and minerals such as magnesium, zinc, B vitamins, L-arganine and vitamin C. Some foods that are high in these include grass fed beef, pasture raised eggs, wild salmon, dark leafy greens, flaxseeds, and nuts.
Protein is also a huge component of fertility health. That is because it plays a crucial role in the production of hormones that regulate the menstrual cycle (LH and FSH) but it’s also needed to produce healthy eggs and sperm. So getting high quality protein in your diet is so important, as well as incorporating healthy fats such as extra virgin olive oil, avocados, and coconut oil. This is because sex hormones are made from fat, and cholesterol.
Some foods to avoid are refined sugar, refined seed oils (canola oil, sunflower oil, etc), processed food and fast food. These foods mess with your insulin sensitivity and metabolic health overall. Which can throw off your delicate hormone balance.
There you have it! 3 steps to improving your fertility health naturally. I really hope these steps have been helpful. Please don’t hesitate to reach out or leave me a message in the comments if you have any thoughts or questions. Best of luck on your fertility journey!
