Enhancing and Maintaining your Fertility

Part 9 of the harmonising hormones series. This is a worthwhile delve for anyone who is trying to conceive, plans to conceive one day (even if that is 10 years from now) or anyone wanting to reach greater health outcomes. Fertility is a proxy for general health as infertility is often a sign of disregulated hormones, excess stress or metabolic disease.

This post offers direction for your own focused research efforts, how you could be thinking about exercise, what you should be considering for your nutrition, helpful behaviours (including the importance of flirting and intimacy).
I will also present a detailed list of the supplements recommended by experts in this field and links for you to do your own research to determine if these are right and appropriate for you.

The next post in this series focuses on testosterone excess, PCOS and the steps you can take to make real health improvements with these conditions. There are a total of five articles left! Thyroid function and peri-menopause, healthy pregnancy (including how you can naturally defend against pregnancy insomnia and excessive morning sickness), progesterone and oestrogen deep dives are all on the way! Yes. I am writing a book too. 🙂 We are looking at an April release date for all things women’s health!

The power of movement
Movement is a gift, for you and making the most of life now and later, for leaning into more of life with your partner and friends and for getting the most out of the days and adventures to come with your children.
To simplify:
– full body resistance training 2-3 times a week
– 150 minutes/ week cardio (fast walking, cycling, running)
– 5-10 minutes of mobility/ stretching a day
– some sort of reaction based exercise such as ball sports or boxing twice/month

A little more complicated:
– If you are already a bit stressed, opt for yoga, pilates or low intensity weight training and avoid cortisol spiking long distance running or HIIT workouts.
– Ensure you are building muscle, engage a personal trainer if possible.
– If you are trying to conceive or pregnant, ensure you are training your hips, core, pelvic floor, back and legs appropriately. There are amazing exercise routines to support against pain, promote a healthy delivery and help you recover faster. Do your research or reach out to a professional in this space.

The importance of stress management

Part 1 and 7 have already touched on the effects excess cortisol (product of stress) has on the rest of your hormones and how this may har your fertility. Other things to keep in mind are: Child rearing can be stressful and so increasing your resilience and learning stress management techniques now will put you in a better spot.

Some helpful tools and strategies:
– Connect with others and invest in positive, warm relationships with others to buffer stress.
– Take time to transition between tasks and events, to cool down, reset and reduce the tendency to rush and react.
– Find a practice such as breath work, meditation or walking to unwind and enhance your ability to settle your mind in the moment.
– Work on how you appraise stress, the voice in your head. When you are challenged, speak positively to yourself ‘you can do this!’, ‘you can absolutely take on this challenge!’ or ‘I’m so excited to see how I grow and improve through this.’
‘Oh S***, I’m F***ed is a tempting response sometimes but not helpful. Tame the voice in your head and let it be a tool, not a hinderance.

Eating for fertility, healthy hormones and fabulous metabolic health.

Your food choices are either going to deliver the nutrients you need for your body to unleash energy, perform, take on challenges and improve your sleep and hormones or destroy your health. Excess body fat, disregulated blood sugar and hormonal imbalance will all affect your hormones and therefore your fertility. Eating well delivers a load of benefits for your quality of life now and your longevity.

To simplify:
– Eat whole foods, avoid packaged and processed foods, opt for fruit, vegetables, nuts, seeds, quality meat and seafood
If you can afford it:
– Get tested to see if you are deficient in anything and take steps to top yourself up.
– Aim for organic produce.
– Salmon, grass fed butter, organic eggs, moderate amounts of red meat and oysters are incredibly nutrient dense options.

Five tips for building intimacy
The foundational relationship of the family you will create is key for buffering stress, enjoying the process and creating the warmest, most loving and nurturing environment possible for the child to come. You will never regret making every effort you can to build something truely special and solid with the person you will start a family with.

• Exchange massage. Turn off the TV, light a candle and exchange massage whilst you take turns really listening and tuning into the thoughts and discourse of your significant other.
• Flirting! It is vital for setting the scene for intimacy, building each others confidence and bonding. Whether you are newly dating, thinking about the next life stage or 50 years married, never give up on the art of flirting.
  – Be specific, what is something unique about them you find attractive? Communicate this!
  – Use touch! Know what is comfortable for them, wether it is grabbing their muscley arm, tapping their cute bum or kissing them on the shoulders. Use affection to communicate your desire and attraction.
  
• Plan dates. These don’t have to be expensive but try to demonstrate your knowledge of what they like or find something novel to enjoy together. If they mentioned they loved dinosaurs as a kid, seek out a palaeontology exhibit at your local museum. Loved holidays to Thailand when they were a kid? Book a nice Thai restaurant. The thought is what counts the most and making time for each other will always be important. Inspire romance! The rush and thrill of paint balling, the decadent scenes of a trip out of town, the peace and tranquility of a hike and getting to dress up for each other over a candle lit dinner all make excellent options.
  
• Show appreciation and recognition. Don’t hesitate to say thank you with meaning and sincerity, be it for taking out the bins, running an errand for you or for the simple gift of their time. Show your partner you see their acts of kindness and that their efforts are appreciated.
• Encourage freedom of expression and practice your own. You are simply a more interesting person if you have your own interests, hobbies and a healthy dose of independence. Let your partner influence you, but don’t lose what made them fall in love with you. Encourage the maintenance of your other friendships and differences in thoughts and hobbies.
• Try not to patholagise sex. Yes, it is important to plan sex around your ovulation and this can create some anxiety and pressure but it doesn’t have to. Try to remember the first few times you made love; the rush and thrill the intimacy and desire you felt and let these feelings continue to guide you throughout your relationship. Have fun and enjoy the process by focusing on each other’s pleasure and your own.

If you need a holistically minded guide to support you with exercise training and nutrition through this beautiful journey, reach out to the details below.