Has welcoming in a new year (and a new decade!) got you thinking about welcoming something else into your life…? If you’re thinking about starting (or adding to) your family, taking steps to support your fertility can make a huge difference. We caught up with Clinical Nutritionist, Gabriella to get her advice on 5 natural ways to help boost your fertility. 💖
Taking charge of your fertility instant rocket science. It’s about finding balance, and feeling well. Nutrition really is key but lifestyle choices matter too. It doesn’t have to be burdensome, looking after yourself is a rewarding journey and can often help lead to other little “rewards. Some studies show that diet and lifestyle can boost fertility by up to 60%!
So, here are my top 5 ways to start boosting your fertility.
1: Eat for fertility
The first steps are to cut down on refined sugars and carbohydrates, as well as vegetable oil and trans fats. Not only do these lead to weight gain, they also lead to inflammation. Taking measure to decrease inflammation can be a crucial measure in increasing fertility. Inflammation can disrupt ovulation, can affect hormonal balance and affect how an egg implants itself. Foods to include to lower inflammation are: wild salmon, dark leafy greens, ginger and turmeric.
2: Increase fats
No fats don’t make you fat, sugar and refined carbohydrates do. Historically, we have always eaten food just as it comes. When there was no skim milk or low fat yogurt, generally women were a lot more fertile than they are today. There are a number of factors relating to this but, healthy fats are essential for healthy hormones and healthy brain function (for us and for baby). Every organ and cell in our body requires fat for optimal functioning. Healthy fats help support ovulation, sperm production and blood flow to all the reproductive organs. Fill up on: Avocados, coconut oil, olive oil, full fat dairy, organic eggs, seeds and nuts.
To have normal reproductive cycles, you need to have a the right amount of weight on your body. Being either over or under weight may lead to fertility problems. Being at a fertile weight is essential. Insulin resistance, which is often an issue for people who are overweight can also contribute to PCOS (polycystic ovarian syndrome), a hormone imbalance that can affect fertility.
4: Fix your gut
Gut health is the root of your overall health. Your digestive tract houses most of your immune system, gut health effects your brain health and of course hormonal health. Your gut micro biome can make a big deference to fertility levels. This can be due to various hormonal imbalances. An imbalance of bacteria in your gut can lead to dysbiosis which can affect the way your body breaks down specific hormones like estrogen. A healthy gut also helps you absorb all the essential nutrients you need for fertility and a healthy pregnancy. Foods for a healthy gut are full of probiotics and prebiotics ( these feed to healthy bacteria) . Prebiotics include garlic, onion, leeks, bananas, asparagus. Probiotics are fermented or cultured such as yogurt, sauerkraut, kombucha, kimchi and miso.
Being stressed and tired, can reduce your chances of conceiving. Managing stress levels though meditation, exercise, massage… or whatever works for you can increase fertility. Lack of sleep can also affect fertility by messing with circadian rhythms – our inner body clocks that help regulate hormone production. Lack of sleep can have a flow on effect. Studies show that women who sleep less than 5 hours per night are hungrier and consume more coffee. Lack of sleep affects men too with a lack of sleep affecting testosterone levels.
Gabriella Ratner is a Clinical Nutritionist, Health Coach and Founder of Intuitive Health Hub.
Intuitive Health Hub in Bondi Junction Gabriella specialises in mental, digestive and female reproductive health, however she likes to do things a little bit differently in that instead of treating problems and symptoms, she treats people.