5 top tips to support fertility
Fertility is a subject that is sensitive to me. When I was struggling to get my period back after coming off the contraceptive pill, I was convinced that I was not fertile and that I wouldn’t be able to be pregnant. One of the doctors that I saw actually told me that I had “premature ovarian failure” which means that I couldn’t become pregnant. Well, fast forward to a couple of years later: I got my period, and I became pregnant naturally! (Take that doc!)
Everyone’s fertility and pregnancy journey is different and sometimes it can be complicated, frustrating, unfair, scary and so very painful. I don’t know if it’s just me or perhaps because of my age group, but I do read or hear stories almost every day about women who are opening up about their difficulties conceiving, experience with IVF, or miscarriages, and every time I can’t help but get a pinch in my heart. I feel the pain. I want to help them, tell them to keep trusting their bodies and be hopeful.
There is a lot to think about when it comes to fertility. If you’ve been trying to conceive for a while, then you might want to visit your doctor and carry out some blood tests to find out if there aren’t any underlying conditions. Sadly, there is no magic cure, but these nutrition and lifestyle tips are a good place to start. They are simple but effective and will also improve your overall health. Ask your partner to join in!
EAT MORE FAT: It looks to me that people still fear fat following the 90’s “low fat” and “skinny latte” era. Fair enough, there is still a lot of contradictory information in the media today. But rest assured fat doesn’t make you fat*. I’m talking about healthy and high-quality fats here. Avoid trans fats (the ones you find in chips, pastries, baked goods) because studies have shown that these will increase infertility. Instead go for avocados, olive oil and omega 3 sources like oily fish (salmon, mackerel, anchovies, sardines, herring). These will increase fertility. Eggs are great too because they are rich in choline which is crucial for babies’ brains development. Try adding more seeds in your diet as well. Pumpkin, sunflower, sesame, and flax seeds contain omega 3s and 6s as well as plenty of micronutrients such as zinc, vitamin E and selenium – all beneficial for hormonal balance.
PRESS PAUSE: You might be extremely busy with your work and other important activities or projects, but it is essential that you find moments to relax and de-stress every day. If your body and mind think that you are constantly under attack, then it won’t feel that it is safe to have a baby in this threatening environment. Pausing will look different for everybody; Yoga, breathing exercises, meditation, evening out with friends, a hot bath with Epsom salt, lighting a candle, listening to your favourite music, reading a novel, getting a massage, dancing, journaling, psychotherapy, CBT, reflexology, acupuncture…Find what works for you.
WALK OUTSIDE: Step outside and go for a walk in the daytime. This is a 3-win activity! As you are doing your exercise + boosting your mental health + encouraging a good night sleep, so hitting 3 pillars of health in one go. We spend too much time indoors. Get some natural light and fresh air. Nature is very powerful and has a calming effect. Vitamin D from sunshine is also important for fertility. Move your body regularly and do something you like. Don’t force yourself to run a marathon or do an HIIT every day. Too little or too much exercise can impact fertility. It’s all about balance. Have fun!
PRIORITIZE SLEEP: As mentioned in a previous article, sleep is crucial for our overall health and well-being. That also includes our reproductive health. Your body and mind need a rest. It is non-negotiable. Aim for a minimum of 7 hours of sleep. Less than that might interfere with egg quality and ovulation. See my article here for more tips.
SUPERCHARGE WITH SUPPLEMENTS: In an ideal world, we would get all the vitamins and minerals from our food, but times have changed, and our soils contain less nutrients than before. Adding to that our busy and stressful lifestyles, things like the contraceptive pill and other medication, our toxic environment, and so on, can leave many people depleted even if they are eating a healthy diet. Some people also fail at absorbing the nutrients from foods effectively. I would recommend a high-quality prenatal or multi to make sure vitamin and mineral levels are optimal. Look for ones that contain methylfolate (folic acid), iron, zinc and choline. Be aware that not all supplements are made equally. Some contain nasties and doses that are too low. Additional supplementation might be to consider depending on the individual and their needs.
If you’d like a personalised nutrition, lifestyle, and supplement plan to support you to get pregnant, I would be happy to hear from you here.
* see: https://drhyman.com/blog/2016/01/08/why-fat-doesnt-make-you-fat/
