NOW-fertility in conversation with Claire Innes, Founder, The Fertility Mentor
Foods for Hormonal Health
Nutrition plays a pivotal role in maintaining hormonal balance. Consuming a diet rich in whole foods can support your fertility journey by stabilising hormone levels. Incorporate plenty of berries and vegetables, which are high in antioxidants and fibre, aiding in detoxifying hormone-disrupting substances like BPA and phthalates. Lean proteins such as fish, chicken, and legumes provide essential amino acids that support hormone production. Healthy fats, found in avocados, nuts, and olive oil, are crucial for synthesizing hormones like oestrogen and progesterone. Whole grains like quinoa and brown rice maintain stable insulin levels, preventing hormonal imbalances. Additionally, seeds like flaxseeds and chia seeds are rich in omega-3 fatty acids, known for their anti-inflammatory properties. Avoid highly processed foods and trans fats, which can disrupt hormonal homeostasis. By selecting these nutrient-dense foods, you can create a sustainable foundation for optimal hormonal health and fertility.
Top tip – DO NOT try to do it overnight. Pick one change, let that embed for a week, then add in another. If we try to do too much at once we make it impossible. Progress over perfection, always.
Importance of Water and Hydration
Staying well-hydrated is essential for hormonal balance and overall health. Water plays a crucial role in flushing out toxins, including hormone-disrupting chemicals like BPA and phthalates, from your body. Adequate hydration supports the transport of nutrients and hormones throughout your system, ensuring that your body functions optimally. Dehydration can lead to fatigue and stress, which elevate cortisol levels and potentially disrupt other hormones like oestrogen and progesterone. Aim for 2.5 to 3 litres of water a day, and adjust based on your activity level and climate. Herbal teas and foods with high water content, such as cucumbers and watermelon, can also contribute to your hydration needs. Avoid excessive caffeine and alcohol, as they can dehydrate and affect hormone balance. By prioritising hydration, you support your body’s natural detoxification processes and maintain a stable environment for hormone regulation.
Top tip – don’t just ‘try to drink more water’, have a system and stick to it. Whether a certain number of glasses, a certain size of bottle etc. And don’t worry, the excessive peeing will settle down after about two weeks as your body learns to actually absorb the water.
Supplements to Support Balance
While whole foods are the cornerstone of hormonal health, supplements can help fill nutritional gaps and support balance. Omega-3 fatty acids, found in fish oil supplements, are known for their anti-inflammatory benefits and can aid in hormone regulation. Vitamin D is another key player; it supports reproductive health and helps regulate insulin and oestrogen levels. Magnesium supplements can assist in reducing stress and improving sleep, both of which are vital for maintaining hormonal homeostasis.
Though not specifically related to hormone balance, I can’t talk about supplements without mentioning CoQ10 for egg quality and energy, and good old-fashioned folate for cell production and embryo development.
Always consult with a healthcare professional before starting any supplement regimen to ensure it’s suitable for your individual needs. By strategically incorporating supplements, you can support your body’s natural processes and enhance your fertility journey.
Top tip – if you struggle to remember your supplements in the morning, sit them next to your kettle or coffee machine, and habit stack the thing you want to start (the supplements) with the thing you are already doing (morning hot drink).
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 here.
If you are ready to start on your fertility journey, contact NOW-fertility here to find out how we can help you to have the treatment that you need.
Published by NOW-fertility’s Communication Department.
Communication Manager: Annette Eckersley
E: annetteeckersley@now-fertility.com
This information was correct at the time of publishing and may not reflect our current practices, prices or regulations.
