The best thing you can do to make your path to conception easy is to understand your hormones and menstrual cycle. Did you forget everything you learned in sex-ed about female hormones and optimizing fertility? Don’t worry, we got you.
Your formal education probably didn’t teach you what you need to know about your reproductive system… so here is some key information about your cycle:
Sex Hormones 101
Ovulation: when a mature egg is released from the ovaries and descends the reproductive tract. Fertility is only possible during the 5 days before ovulation and up to 24 hours post-ovulation.
Ovulation normally occurs around day 14 in a 28-day menstrual cycle.
Signs that you are in your fertile window include fertile cervical mucus (similar consistency to an egg white, clear or white in colour, and stretchy) and a slight elevation in temperature post-ovulation.
Tracking your cycle: Check out this great resource on how to track your cycle and determine your fertile window. LH strips are also a good way to check if you are ovulating.
Certain conditions, like PCOS, can prevent ovulation, and therefore decrease fertility. If you cannot detect ovulation, it is best to be evaluated by a doctor or healthcare professional.
Holistic Lifestyle Tips for Fertility
Decrease Stress: Whether the stressor is work, family issues, lack of sleep, too much exercise, or not enough food, your body will think it’s not the right time to support a baby and shut down the reproductive cycle.
Nutrient-dense foods: a whole foods diet helps the body run optimally, including the reproductive system. Eating sufficient calories (about 1500-2000 calories for the average person) is also key!
Sleep: getting enough sleep impacts all areas of health, including fertility. Aim for 7-8 hours of uninterrupted sleep per night.
Exercise: movement is great for the body and can be a big stress reliever. However, too much exercise and higher intensity exercise can place too much strain on the body and interfere with the menstrual cycle.
Top Up Tonic: staying topped up on key nutrients for fertility, such as zinc, B vitamins, and CoQ10 is essential.
Balance your hormones, harness the power of your menstrual cycle, and live life on top.