Whether it’s to balance hormones, regulate your menstrual cycle, say goodbye to painful periods, optimize egg quality, get pregnant faster…the list goes on, there are so many options when it comes to supporting your fertility with nutrition. From supplements to detox teas to special diets and more, we get bombarded with things that we supposedly “need.” And while these can provide value, it’s important not to miss the forest for the trees.
Written by Guest Blogger: Loren de la Cruz, a Functional Nutritional Therapy Practitioner, Root Cause Protocol Consultant, and Functional Diagnostic Nutrition Practitioner that specializes in preconception nutrition.
In this blog post, I’m taking you back to the basics of fertility nutrition. These are tried and true, and scientifically backed, tips that can help you build a more fertile nutrition foundation, no matter your goal. Because at the end of the day, we are women and we need to eat!
1. Eat the Food
The female pituitary gland — which regulates our reproductive, thyroid and stress hormones — is VERY sensitive to changes in calories, especially decreases. If we don’t get enough calories consistently, we can potentially create some major hormonal imbalances.
2. Balance Blood Sugar
Drops in blood sugar cause our bodies to release stress hormones to raise it again. This can block our ability to utilize the progesterone we make.
“…progesterone receptors do not transport progesterone molecules into the nucleus of cells if adrenaline is present. This is most likely to happen in everyday life when we miss a meal and our blood sugar level drops.” (Dalton)
Over time, these mini-emergencies can make our body think it needs to go into survival mode, in which it will de-prioritize reproduction and manufacturing important hormones for fertility.
Minerals are the spark plugs of the body. They run enzymes which run hormones. If we want to support our hormonal balance, we need to first make sure we’re getting enough minerals. Muscle meats, bone broths, shellfish, dairy, fruits and root vegetables are all mineral-rich.
4. Don’t Skimp On Fat-Soluble Vitamins |
Many fat-soluble vitamins like A, D, E and K work synergistically. Did you know that Vitamin E is also known as Fertility Factor X? It was first discovered in 1922 by Dr Herbet Evans and Dr Katharine Bishop. They also realized that it was essential to reproductive health and it became known as “fertility factor X” and “antisterility factor X.”
Vitamin A is also critical for egg and sperm health.
“…the relative vitamin A status of the female, both at the time of conception and throughout pregnancy, is a critical determinant in reproductive outcome, and deficiency can lead to either a complete failure of reproduction prior to implantation or fetal resorption or malformation.” (Knutson et al)
You can get these nutrients in foods like grass-fed butter, meats, and dairy.
5. Create Consistency
Our bodies love consistency. It makes us feel safe. And when we feel safe, our bodies can move on from only focusing on the things it needs to survive and actually focus on things like reproduction. New habits can be hard to create, but they’re so worth it. As you start to create new habits, be kind to yourself too.
Of course, there are additional things you can do to support your fertility. Never underestimate the power of sunlight, a good night’s sleep, and the word “no.” When fostering our fertility, which is inextricably tied with our health, we have to have the basics in place. And having this foundation can serve as a jumping point for other things we might want to experiment with, and can allow them to be more effective.
Loren de la Cruz
Loren de la Cruz is a Functional Nutritional Therapy Practitioner, Root Cause Protocol Consultant, and Functional Diagnostic Nutrition Practitioner that specializes in preconception nutrition. Her mission is to empower women with the tools and the knowledge they need to regulate their cycles, balance their hormones, heal their metabolism, optimize their fertility, and have a thriving pregnancy. Her approach is rooted in deep understanding and respect for the physiology of the body, combining the wisdom of traditional nutrition with a bio-energetic, pro metabolic, and bioindividual approach. Through her eCourse, Conscious Conception, and coaching she is helping hundreds of women transition through the magic of maidenhood to motherhood.
P.S. Catch Loren’s interview in this week’s episode of The Hormone P.U.Z.Z.L.E Podcast – Preconception Care and Minerals for Fertility. You can also find the episode on this podcast page as well as Spotify, and Stitcher. Don’t forget to subscribe, follow, and write us a review on Apple Podcast (if you LOVE it).