NOW-fertility in conversation with Claire Innes, Founder, The Fertility Mentor
If you are reading this, you have probably been on what feels like an uphill battle for some time, especially when you’re juggling stress, self-doubt, and the complexities of hormones.
There’s no denying it’s a minefield but fear not, because we are here to empower you with practical strategies to help bring your hormones into balance, naturally boosting your chances of a successful outcome. From understanding the roles of oestrogen and progesterone to managing cortisol and insulin levels, in this collaboration with NOW-fertility we’ll dive into real-life tips that you can start implementing today. Whether it’s through sustainable nutrition, mindful rest, or avoiding hormone-disrupting chemicals like BPA and phthalates, we’re breaking it all down. So, let’s cut through the nonsense and arm you with the knowledge and tools to take charge of your fertility journey with confidence and optimism.
Understanding Hormonal Homeostasis
The Role of Oestrogen and Progesterone
Oestrogen and progesterone play pivotal roles in maintaining hormonal homeostasis (homeostasis = just a fancy word for balance), crucial for fertility. Oestrogen is responsible for thickening the uterine lining, making it a welcoming environment for a fertilised egg. Conversely, progesterone stabilises this lining, ensuring it remains intact during the early stages of pregnancy. Balancing these hormones is key to regular ovulation and successful conception. High levels of oestrogen can lead to symptoms like irregular periods or mood swings, often exacerbated by stress or a diet high in refined sugars. Meanwhile, low progesterone levels can result in miscarriages or difficulty conceiving. To naturally balance these hormones, consider incorporating whole foods rich in omega-3 fatty acids, like flaxseeds or walnuts, into your diet. Make healthy proteins your new best friend, your body needs protein for cell creation after all. Regular physical activity and stress reduction techniques, such as yoga or meditation, can also support hormonal equilibrium. Remember, achieving balance in these hormones isn’t just vital for conception—it’s essential for overall health.
Top tip – look to consume fatty fish twice a week and consider supplementing with omega fish oils.
Insulin and Its Impact on Fertility
Insulin, a hormone central to regulating blood sugar levels, surprisingly affects fertility and specifically impacts IVF outcomes. When insulin levels spike due to high intake of refined carbohydrates, it can disrupt the delicate balance of reproductive hormones, which is critical for successful IVF. This imbalance may lead to conditions like Polycystic Ovary Syndrome (PCOS), a common cause of infertility, and other issues such as anovulation (where the ovaries do not release an egg), both of which can compromise IVF success. The insulin surge prompts the ovaries to produce excessive testosterone, potentially disrupting maturation of eggs crucial for IVF procedures, reducing chances of conception. It’s essential to maintain stable insulin levels to support optimal fertility and improve IVF outcomes. This can be achieved by choosing low-glycemic carbohydrates such as whole grains over refined options like white bread. Regular exercise helps enhance insulin sensitivity, ensuring glucose is efficiently used by the body. Moreover, incorporating proteins and healthy fats in your meals can slow sugar absorption, preventing insulin spikes. Understanding and managing insulin’s impact is crucial for achieving hormonal homeostasis and enhancing fertility, especially in the context of IVF.
Top tip – ensure each meal has a healthy portion of protein and healthy fats to help stabilise blood sugars. Go for a brisk walk after the largest meal of the day for the same reason. It doesn’t need to be miles – start where you are and build from there.
Managing Cortisol and Stress Levels
Cortisol, often called the stress hormone, can significantly affect fertility when imbalanced. High cortisol levels, stemming from chronic stress, interfere with progesterone production and can lead to irregular cycles or anovulation. Managing stress is thus crucial for hormonal homeostasis. Begin by integrating relaxation techniques into your daily routine. Practices like daily gratitude or yoga, even walking in nature can promote a sense of calm and therefore reduce cortisol levels. Regular, moderate exercise is another effective way to reduce stress, but avoid over-exercising as it can elevate cortisol. Adequate rest and sleep are equally important; aim for 7-9 hours of quality sleep per night to support hormone balance. Additionally, consider reducing caffeine and sugar intake, as both can exacerbate stress responses. By actively managing stress and cortisol levels, you not only support your fertility journey but also enhance overall wellbeing. Sadly, stress rarely goes away overnight, so the best thing you can do for yourself is appreciate that it will be an ongoing process to manage, not a quick fix.
Top tip – start each day by listing three things you are grateful for in your life right now. It will be hard to begin with, and get much easier every day.
About Claire Innes
Claire Innes is a media featured fertility coach based in Scotland, whose life goal is to help more women conceive and carry healthy babies.
To learn more about her work and download her free recipe pack – https://thefertilitymentor.org.uk/free-stuff/
If you are ready to start on your own fertility journey or to find out how we can help you to have the treatment that you need, please contact us here.
