Support your fertility health
- nicolabrodie
- Oct 28
- 4 min read
Trying to support your fertility health can be confusing, there’s so much information out there, it’s easy to get overwhelmed. Whether you’re planning for a family now or want to optimise your wellbeing for the future, here are some strategies to help you on your fertility journey.
Understanding fertility health support
When we talk about fertility health support, it’s not just about conception. It’s about nurturing your body and mind to create the best environment for reproductive wellness. This involves looking at your lifestyle, diet, stress levels, and even your environment. Small changes can make a big difference.
For example, certain nutrients like folate, zinc, and omega-3 fatty acids play a crucial role in reproductive function. Including foods rich in these nutrients can boost your fertility naturally. Think leafy greens, nuts, seeds, and oily fish.
Another important factor is managing stress. Chronic stress can interfere with hormone balance, which is essential for ovulation. Techniques like mindfulness, yoga, or even a simple daily walk can help keep stress in check.
How can I improve my fertility?
Improving fertility is often about making consistent, manageable changes rather than drastic overhauls. Here are some expert-backed tips that you can start implementing right away:
Maintain a healthy weight
Both underweight and overweight conditions can disrupt hormone levels. Aim for a balanced weight through balanced nutrition and regular exercise.
Eat fertility-boosting foods
Incorporate foods rich in antioxidants, vitamins, and minerals. Berries, avocados, wholegrains, and good quality proteins are excellent choices.
Limit caffeine and alcohol
Excessive caffeine and alcohol intake can negatively affect fertility. Try to keep caffeine under 200 mg per day and limit your alcohol consumption.
Stay hydrated
Water supports all bodily functions, including reproductive health. Aim for at least 8 glasses a day.
Track your cycle
Understanding your menstrual cycle helps identify your fertile window. Apps or basal body temperature tracking can be useful tools.
Avoid environmental toxins
Reduce your exposure to pesticides, plastics, and other chemicals that may disrupt hormone function.
Get quality sleep
Sleep is when your body repairs and balances hormones. Aim for 7-9 hours of restful sleep each night.
Consider professional support
Sometimes, natural therapies like acupuncture or naturopathy can complement your fertility efforts. Consult with a specialist to get personalised guidance.
Habits that make a difference
Beyond diet and exercise, your daily habits play a huge role in fertility health. Here are some lifestyle tweaks that can support your reproductive system:
Quit smoking: Smoking damages eggs and sperm and reduces fertility. Quitting is one of the best things you can do.
Manage stress: Chronic stress can delay ovulation and reduce sperm quality. Find stress-relief methods that work for you.
Limit exposure to endocrine disruptors: These are chemicals found in some plastics, cosmetics, and household products that can interfere with hormones.
Stay active: Moderate exercise improves circulation and hormone balance. Avoid excessive high-intensity workouts that might disrupt your cycle.
Get regular check-ups: regular health screenings can catch issues early and keep you on track.
Remember, fertility is a team effort between your body and mind. Treat yourself with kindness and patience.
When to seek professional help
If you’ve been trying to conceive for a while without success, it’s important to know when to reach out for professional advice. Generally, if you’re under 35 and haven’t conceived after 12 months, or over 35 and haven’t conceived after 6 months, it’s time to consult a healthcare provider.
A fertility specialist can run tests to identify any underlying issues and recommend treatments or lifestyle changes. Sometimes, combining medical support with natural therapies can offer the best outcomes.
Also, if you have irregular periods, severe pain, or other reproductive health concerns, don’t hesitate to get checked. Early intervention can make a big difference.
Embracing a holistic approach
Supporting your fertility health is about more than just physical changes. It’s about embracing a holistic approach that includes emotional wellbeing, nutrition, and lifestyle. This means:
listening to your body - pay attention to signs and symptoms
building a support network - whether it’s friends, family, or professionals, having support makes the journey easier
staying informed - keep learning about your body and fertility
being patient and positive - fertility journeys can take time, and maintaining a hopeful outlook helps reduce stress.
Supporting your fertility health is a personal journey, and with the right strategies and mindset, you can establish a solid foundation for your reproductive wellbeing and overall health.
If you want to explore natural ways to support your fertility, consider visiting a Naturopath for advice tailored to your needs.
Information sources:
Silvestris, E., Lovero, D., & Palmirotta, R. (2019). Nutrition and female fertility: An interdependent correlation. Frontiers in Endocrinology, 10(JUN), 451315. https://doi.org/10.3389/
Zavala, E., Voliotis, M., Zerenner, T., Tabak, J., Walker, J. J., Li, X. F., Terry, J. R., Lightman, S. L., O’Byrne, K., & Tsaneva-Atanasova, K. (2020). Dynamic Hormone Control of Stress and Fertility. Frontiers in Physiology, 11, 598845. https://doi.org/10.3389/FPHYS.2020.598845/BIBTEX
Tricotteaux-Zarqaoui, S., Lahimer, M., Abou Diwan, M., Corona, A., Candela, P., Cabry, R., Bach, V., Khorsi-Cauet, H., & Benkhalifa, M. (2024). Endocrine disruptor chemicals exposure and female fertility declining: from pathophysiology to epigenetic risks. Frontiers in Public Health, 12, 1466967. https://doi.org/10.3389/FPUBH.2024.1466967/
Support Groups | Fertility NZ. (2022). https://www.fertilitynz.org.nz/support-groups
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