Nutrition and Stress Management for Optimal Fertility Health
Many couples begin their course toward parenthood with enthusiasm and high expectations. Still, for more than ten percent of those couples, the blissful voyage to parenting is obstructed by the diagnosis no one wants to hear—"infertility."
Infertility is diagnosed after one year of trying to conceive (or six months for women over 35). It can stem from several reasons, including hormone imbalances, polycystic ovarian syndrome, endometriosis, tumor or cyst growth, thyroid gland problems, eating disorders, alcohol or drug use, excess weight, and high stress.
Reproduction for the modern woman looks quite different than it did for our foremothers of the early 20th century, who most commonly have children in their early twenties. Women make up half of the workforce and have seen dramatic educational, economic, and leadership progress. These successes are huge wins for women but can often delay pregnancy, making it more difficult to conceive. However, many women achieve successful pregnancies into their thirties and forties. The number of eggs and overall egg quality decline with age, which can present a speed bump on the road to pregnancy. This fact contributes to the $5.8 billion fertility industry, including interventions like in-vitro fertilization (IVF), intrauterine insemination (IUI), and various fertility drugs.
Women who conceive should work with a fertility specialist to address any underlying medical conditions. Focusing on nutrition, stress management, and a healthy lifestyle is also essential for optimal fertility health.
Nutrition
Eating a diet rich in fruits, vegetables, whole grains, and lean meats will supply you with vitamins and minerals necessary for proper reproductive function. Here are some of the significant players in reproductive health:
Vitamin D is needed to help the body create sex hormones that affect ovulation and hormonal balance. Sources include eggs, fatty fish, dairy, and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day.
Vitamin B6 may be used as a hormone regulator and has also been shown to help with luteal phase defects. Sources include tuna, bananas, turkey, liver, salmon, cod, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, and chard.
Vitamin B12 may decrease the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation. Sources include clams, oysters, muscles, liver, fish, crab, lobster, beef, lamb, cheese, and eggs.
Folic acid helps prevent neural tube defects, congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of going into preterm delivery, infant low birth weight, and fetal growth retardation. Food sources include liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens.
Iron is also essential; a deficiency can cause a lack of ovulation and poor egg quality. Food sources include lentils, spinach, tofu, sesame seeds, kidney beans, pumpkin seeds, venison, garbanzo beans, navy beans, molasses, and beef.
Selenium is an antioxidant that helps to protect the egg from free radicals and chromosomal damage, which is known to cause miscarriages and congenital disabilities. Food sources: liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, and turkey.
Zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly; your estrogen and progesterone levels can get out of balance, and your reproductive system may not fully function. Low zinc levels have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control's Assisted Reproductive Technology Report. Sources include oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, and shrimp.
Essential Fatty Acids have been shown to help fertility by helping to regulate hormones in the body, increasing cervical mucus, promoting ovulation, and improving the quality of the uterus by increasing the blood flow to the reproductive organs. Sources include flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, and chia seeds.
Navigating fertility's emotional and physical journey can be a roller coaster ride for many couples. Stress can lead to hormonal disturbances, which can disrupt regular ovulation cycles. This is why some women may stop having a menstrual cycle during particularly stressful times in their lives. How is your body supposed to get pregnant in fight or flight mode?
Wherever you are on your path to fertility, it is important to keep essential nutrition and stress reduction techniques in mind to create an internal landscape best suited for conception and healthy pregnancy. Some stress-reducing activities include spending more time in nature and with friends, journaling, cooking, music, art, and talk therapy. Exercise is another way to reduce stress and boost fertility. Ideally, you want to have 45 minutes of exercise three times a week with a mix of cardio, stretching, and strengthening such as yoga, Pilates, swimming, dancing, and hiking. Other forms of relaxation include massage, acupuncture, and meditation.
