In an era where fertility rates are declining for both men and women, conceiving has become increasingly challenging for many couples. This is a topic that is multifaceted, and not everything is clear-cut. Whether or not you’re trying to conceive (or want to ever have kids), fertility is a vital pillar of overall health. Understanding and optimizing fertility has benefits beyond getting pregnant.

1. Prioritize Nutrition

Nutrition has to be a foundational piece. Consuming a whole-foods (and minimally processed) based diet will do wonders to provide you with the nutrients you need to support your fertility as well as decreasing inflammation. Another aspect of nutrition is to balance your blood sugar. I can’t tell you how often I work with clients where this one change made a significant difference in their health. This is also CRUCIAL for fertility. Incorporate carbs, fats, and proteins at each meal and snack to support stable blood sugar, energy levels, and hormonal balance. 

2. Eat Enough Food & Protein

Inadequate calorie intake and insufficient protein can disrupt hormone production, regular ovulation, cycle health, and therefore affect fertility. Be sure you're consuming enough calories to support your body's needs, especially if you're physically active or trying to conceive. Aim for a balance of macronutrients, with a particular emphasis on protein-rich foods like grass-fed beef, poultry, pasture raised eggs, fatty fish, and full fat or minimally processed dairy.

3. Manage Stress

Stress impacts how you utilize minerals, your thyroid, your adrenals, your hormones, your cycles, and more. Chronic stress can wreak havoc on your fertility. Incorporating stress-reduction techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy can help you be more resilient to stress. You also HAVE to take an honest assessment at where your stress is coming from and make changes where you can. Proper nutrition & mineral work go FAR in helping your body increase that resiliency. 

4. Optimize Sleep

Quality sleep is essential for hormone balance and overall well-being, including fertility. Aim for 7-9 hours of uninterrupted sleep each night and establish a relaxing bedtime routine. Creating a conducive sleep environment that is free from distractions, cool, & relaxing can help you fall asleep faster and get better quality sleep. Both will help improve your fertility.

5. Come Off Hormonal Birth Control

If you’re actively TTC, this most likely doesn’t apply to you. But, if you’re thinking of TTC in the future or are taking a proactive approach to your fertility, you may want to consider coming off of hormonal birth control. Hormonal birth control works by providing your body with synthetic hormones that stop ovulation from happening. Great if you don’t want to get pregnant, BUT regular ovulation and natural hormone production is essential for fertility. I could (and probably will) write a whole blog post on just this topic.

6. Minimize Exposure to Endocrine-Disrupting Chemicals (EDCs) 

Endocrine-disrupting chemicals (EDCs) are substances that interfere with the body's hormonal systems, including those involved in reproductive health and fertility. Common sources of EDCs include plastics, pesticides, certain personal care products, and industrial chemicals. Minimizing exposure to EDCs by choosing organic foods, using glass or stainless steel containers instead of plastic, and selecting natural household and personal care products can help support balanced hormones and optimize fertility. Additionally, avoiding canned foods lined with bisphenol A (BPA) and opting for fresh or frozen alternatives can reduce exposure to this known EDC.

7. Seek Professional Guidance

Every person is unique, and fertility challenges can stem from various underlying factors. Working with a fertility specialist can provide personalized insights and recommendations tailored to your specific needs. As a fertility dietitian, I can offer guidance on optimizing your nutrition to support reproductive health and address any dietary & lifestyle factors that may be impacting fertility. 

In a world where fertility rates are on the decline, know that you have A LOT that is within your control. You can take proactive steps to boost your fertility and therefore, improve your health.

If you’ve already done the above steps and have been at this for a while, maybe your next step is to get personalized advice. When I work 1:1 with clients, we dig deep into lab work to understand the full picture (and root cause) of what’s going on. If you’re ready to get answers, book a free consultation call here!