Author Archives: Nadine

It’s estimated that as many as 1 in 10 women have endometriosis in the UK and that 10% of women worldwide suffer from the condition.

Today, we’re going to explore why endometriosis occurs, the impact on fertility and what you can do to manage endometriosis and boost your fertility.

By understanding the link between endometriosis and fertility, you can take proactive steps to manage endometriosis symptoms and increase your chances of getting pregnant with endometriosis naturally.

What endometriosis is and why it’s so hard to diagnose

The symptoms of endometriosis can be similar to conditions such as adenomyosis (where endometrial tissue grows into the womb and causes similar symptoms), fibroids and Pelvic Inflammatory Disease (PID). These types of conditions need to be ruled out first.

Endometriosis is, unfortunately, a condition that is often dismissed as being ‘normal’ or treated the same as other menstrual issues. It’s very common to be prescribed hormonal medications (such as the Pill) to ‘regulate’ the menstrual cycle before further investigations are considered.

There’s no specific test that can diagnose endometriosis, which can delay diagnosis for many years even when symptoms are investigated. In the UK, it can take an average of 8-9 years to be diagnosed with endometriosis, and many of my clients have waited even longer than this (up to 10 years!).

Magnetic Resonance Imaging (MRI) scans can potentially pick up endometriosis that’s deeper in the pelvis or affecting the bladder or bowel. Blood tests, ultrasounds and internal investigations may be used too.

But the only way to definitely confirm endometriosis is via laparoscopic surgery, which involves a camera being inserted into the pelvis to look for signs of endometriosis. If endometriosis is found during the procedure, it may be destroyed or removed at the time or during another procedure.

Symptoms & Causes of Endometriosis

Endometriosis develops when endometrial cells, similar to those found in the lining of the womb, start to grow elsewhere in the body. This can occur in the ovaries, fallopian tubes, bladder, bowel and other parts of the body.

Symptoms of endometriosis occur when these endometriosis growths break down but have no easy way to leave the body.

Endometrial growths respond to hormone changes in your menstrual cycle, just as the womb lining thickens to prepare for potential pregnancy.

Pelvic pain is one of the most common symptoms of endometriosis – but it’s not just period pain. It can occur at any point in your menstrual cycle.

You may also experience:

• Heavy periods (sometimes with clots)
• Irregular periods
• Spotting between periods
• Abdominal, leg and/or back pain (which may get worse around ovulation and/or your period)
• Pain during urination or bowel movements
• Pain during or after sex
• Fatigue
• Infertility

But not everyone with endometriosis will have obvious symptoms. It’s not uncommon to discover that you have endometriosis when fertility problems are investigated, for example.

Conventional medicine sees endometriosis as a condition linked to hormone imbalances and offers hormone-based treatments to ‘resolve’ this (typically the Pill or progesterone).

But the root causes of endometriosis can be much more complex than this.

Endometriosis doesn’t just happen randomly. From a functional medicine perspective, there are root causes for why it develops, including chronic inflammation, high oestrogen levels, a sluggish liver and detoxification pathways, poor gut health, and immune imbalances.

As a Nutritional Therapist specialising in fertility and hormonal health, I focus on this whole body approach to endometriosis and how we can use nutrition, lifestyle and supplements to resolve the root causes of your endometriosis. I use a range of functional tests to explore a client’s unique root causes.

The root causes can be very unique to you but getting to the bottom of them can help to manage symptoms rather than simply masking them.

Once diagnosed with endometriosis, I highly recommend using the DUTCH (Dried Urine Test For Comprehensive Hormones) to understand how your body is using and metabolising oestrogen and highlighting markers and deficiencies that could be contributing to endometriosis.

I also recommend doing a comprehensive stool test to get a full picture of the gut microbiome. Research has shown a strong link between endometriosis and poor gut health. Up to 90% of endometriosis sufferers experience gut-related symptoms and this test can give insights as to why these symptoms are present.

I like to combine this with DUTCH testing as the DUTCH test looks at phases 1 and 2 of oestrogen detoxification and we can get insights into phase 3 through a specific marker on the comprehensive stool test.

So, How Does Endometriosis Impact Fertility?

One of the biggest questions you may ask is whether you can still get pregnant with endometriosis?

Problems are more likely if endometriosis has resulted in adhesions (scar tissue) building up on reproductive organs, particularly the fallopian tubes or the ovaries.

Endometriosis is an inflammatory condition, which can make the uterine environment less hospitable for an embryo and impact implantation.

Hormone imbalances are another factor, particularly if progesterone is low. This can make it harder to get pregnant and stay pregnant.

But while endometriosis can cause fertility problems, lots of women are able to get pregnant with endometriosis naturally.

This involves getting to the root causes of your endometriosis and resolving the imbalances that are driving symptoms and impacting fertility.

This may include reducing inflammation, balancing hormones and improving egg quality.

If IVF (or another form of Assisted Reproductive Technology) is recommended for you, optimising nutrition and lifestyle can give you the best chance of success.

5 Natural Treatments For Endometriosis

While conventional treatment options such as birth control and pain medications aim to ‘balance’ your menstrual cycle and manage pain, the functional medicine approach to endometriosis offers many proactive options to manage symptoms, support your overall health, and increase fertility with endometriosis.

As a Nutritional Therapist, I support my clients to use nutrition, lifestyle and supplements to reduce pain (and other symptoms), live a better quality of life with endometriosis and improve their chances of getting pregnant naturally or through IVF.

Some of the natural treatments to help you manage symptoms and get pregnant with endometriosis include:

A nutrient dense diet
Focus particularly on foods that are anti inflammatory, high in fibre and able to support detoxification.

Leafy green vegetables, cruciferous vegetables (such as broccoli, kale, Brussel sprouts, cabbage and cauliflower), beetroot, watercress, oily fish, nuts, seeds, herbs and spices are just a few of the foods that can help with this.

Protein is crucial too, especially for hormone balance and blood sugar balance. Get my Protein-Packed Breakfasts Guide to make sure you’re starting the day with enough protein to support health and fertility.

Sulfopharane foods
Cruciferous vegetables are a powerhouse for detoxification due to their sulfopharane content.

Cruciferous vegetables also contain a compound called indole-3-carbinole, which helps to bind excess oestrogen to excrete it from the body and prevent recirculation.

Omega-3 fatty acids & SPMs
Omega-3 fatty acids are famed for their anti-inflammatory effects and some research has shown that they have potential to inhibit endometriosis growths.

When omega-3 fatty acids are consumed, they’re metabolised into specialised pro-resolving mediators (SPMs) that can help to stop the immune system from overreacting and causing chronic inflammation.

Most of us don’t consume enough omega-3 fatty acids to produce an optimal level of SPMs. This is one reason why the body can be ‘stuck’ in a state of chronic inflammation, especially if you’re also consuming a lot of omega-6 fatty acids.

An optimal ratio of omega 3-omega 6 is needed for health and fertility, which is why I recommend that anyone who is trying to get pregnant or struggling with hormonal health looks at their ratio via a Fatty Acid Profile Test.

Fatty fish and cod liver oil are good sources of omega-3s. You can also get omega-3 from nuts and seeds but in much smaller amounts. You’d need to eat a lot of them to get enough omega-3s and the body can find it hard to convert them.

Supplementing may be useful to make sure you’re consuming omega-3s in optimal amounts.

DIM (Diindolylmethane) 
DIM is one of the popular supplements for endometriosis to manage symptoms. It’s a naturally occurring compound in cruciferous vegetables and can support detoxification and oestrogen elimination and reduce inflammation. Be sure to check oestrogen status before supplementing with DIM as it can lower overall oestrogen levels.

Systemic enzymes 
Systemic enzymes can target inflammation, encourage healthy circulation and support immune function. They are enzymes that are naturally produced in the body (but not necessarily in optimal amounts) and can be found in certain foods such as pineapple, papaya, and fermented foods. If you can’t consume them in high enough amounts through diet alone, supplementing can bring them up to optimal levels and support health and wellbeing.

There’s a lot we can do to treat endometriosis naturally and improve your fertility

But your treatment plan should be unique to you!

As a Women’s Health and Fertility Nutritionist, I support my clients to use nutrition, lifestyle and supplements to manage endometriosis (and other health conditions that can affect fertility).

What that looks like can be very different from client to client. Using functional testing to understand your root causes and taking proactive steps to resolve them can bring a lot of relief from symptoms and get the body back into balance for fertility.

If you’re ready to take a deep dive into what’s at the heart of your endometriosis and work with me to create a personalised plan to manage symptoms and boost your fertility, you can join my 4-month Nurturing Fertility programme.

Welcome back to Part 2 of my PCOS blog series! Today, we’re going to explore the different types of PCOS. You might think there’s just one type of Polycystic Ovary Syndrome, but trust me, it’s a bit more complex than that! We’ll chat about the various types—like insulin-resistant PCOS, adrenal PCOS, inflammatory PCOS, and post-pill PCOS—and what makes each one unique. By understanding these differences, you’ll gain insight and be able to take some proactive steps for better management.

If you missed Part 1, where we chatted about the basics of PCOS, its symptoms, and some common myths, you can check it out right here!

1. Insulin-Resistant PCOS

Insulin-resistant PCOS is actually the most common type of PCOS, affecting about 70% to 80% of people dealing with it. Basically, it means the body’s not responding well to insulin, the hormone that helps keep our blood sugar levels in check. This resistance leads to higher insulin levels, which can result in weight gain, irregular periods, and even an uptick in testosterone production. Think of it like a thermostat in your house that’s not working quite right. When it ignores the signals to cool things down (insulin), the house (your body) gets too warm (with elevated insulin levels), leading to problems like weight gain and irregular periods.

Symptoms to Watch For

People with this type of PCOS might be overweight or obese, but it’s good to remember that they can also be at a normal weight or even “skinny” and still deal with other symptoms linked to insulin overload. If you’re experiencing persistent fatigue, unexplained weight gain, or sugar cravings, you might have insulin-resistant PCOS. Elevated insulin levels can also lead to skin changes like darkened patches in areas like the inner thighs, armpits, and back of the neck.

Testing for Insulin Resistance

Your doctor will probably look at your HBA1C levels, which can give a good idea of your average blood sugar over the past few months. However, keep in mind that it’s not always the best indicator for insulin resistance. To rule out insulin resistance, request a fasting insulin test (your doctor will likely decline, so you might need to go private). If so, it’s not an expensive test compared to most. Normal fasting insulin levels are less than 10 mIU/L (60 pmol/L), and optimal is between 2-5.

2. Adrenal PCOS

Adrenal PCOS arises when the adrenal glands produce excessive amounts of DHEA-S, a type of androgen, often triggered by stress. This form is associated with hyper-responsive adrenals, genetic factors, and stress, affecting approximately 10% of individuals diagnosed with PCOS. Interestingly, PCOS characterised solely by excess androgen production from the adrenals—without ovarian involvement—accounts for just 5-10% of cases. However, it is estimated that 20-30% of women with PCOS exhibit some degree of adrenal involvement. 

Symptoms to Watch For

Women with adrenal PCOS might not exhibit insulin resistance or significant weight gain but may notice symptoms like acne or hair loss. Acne, hair thinning, and increased body hair are common symptoms. Stress often exacerbates these symptoms, making stress management essential. 

Tests for Adrenal PCOS

My go-to for managing PCOS is the DUTCH Plus test, which is considered the gold standard for hormone testing. While blood tests can measure DHEA-S (Dehydroepiandrosterone sulfate) levels, they only provide a glimpse of the full picture.

In contrast, the DUTCH Test is comprehensive, measuring seven androgen metabolites in urine. These metabolites are important because they reflect the body’s hormone production and metabolism, offering deeper insight into androgen levels than serum testing. This is crucial since elevated androgens aren’t always detected in the serum of women with PCOS, making metabolite analysis vital for effective management.

3. Inflammatory PCOS

In inflammatory PCOS, persistent low-grade inflammation causes the ovaries to produce excess testosterone, resulting in various physical symptoms and disrupted ovulation. This inflammation also elevates cortisol, our stress hormone. Elevated cortisol levels can further increase androgens, complicating the hormonal balance even more. Elevated cortisol levels can further increase androgens, complicating the hormonal balance even more. So, inflammation isn’t just something that happens with PCOS; it’s actually connected to how the condition develops and progresses.

Symptoms to Watch For

If you have this type of PCOS, you might notice signs of inflammation like headaches, bloating, joint pain, allergies, and fatigue. You may experience brain fog, unexplained body aches, skin problems such as eczema and cystic acne, irritability, and digestive issues like constipation, diarrhoea, and IBS. Inflammatory PCOS can sometimes show up alongside other autoimmune disorders, like Hashimoto’s. In fact, women with PCOS are three times more likely to have Hashimoto’s compared to those without it because  both conditions are rooted in inflammation.

Testing for Inflammatory PCOS

Testing typically involves checking for raised inflammatory markers on a blood test. Key markers include:

• C-Reactive Protein (CRP): Released by the liver during inflammation,
• Leukocytes/White Blood Cells (WBCs): Increased counts indicate an underlying inflammatory process.
• Interleukins: IL-6, IL-17, IL-1, and IL-8 are associated with PCOS. Elevated IL-6 is a recognised risk factor for cardiovascular disease and may indicate insulin resistance, while increased IL-17, IL-1, and IL-8 may signal the presence of polycystic ovaries.

Gut Health Testing

Testing your gut can be a game changer for anyone dealing with inflammatory PCOS. It helps pinpoint imbalances in the gut microbiome that are linked to this condition.

DNA Testing

 Identifies genetic predispositions to inflammation-driven PCOS and inflammation as a whole 

Oxidative Stress Markers

Measuring markers such as 8-0HdG provides insights into the level of oxidative damage occurring in the body.

4. Post-Pill PCOS

For some women, the cessation of birth control pills can trigger PCOS symptoms, known as post-pill PCOS. This type typically resolves itself within a few months, but during this period, women may experience irregular cycles and other typical PCOS symptoms.

Symptoms to Watch For

Irregular menstrual cycles, acne, mood swings, weight gain, and hair loss are some of the symptoms that can occur after stopping birth control.

Coming up in Part 3 

Get ready to dive deeper into managing PCOS with lifestyle, nutrition, and supplements in the final part of this blog series.

In Part 3, we’re going to chat about some practical and effective strategies to boost your well-being. You’ll see how simple lifestyle tweaks can really make a difference—think stress management tips and the perks of staying active. We’ll also dive into some nutritional ideas that can help balance hormones and enhance your overall health. And let’s not forget about the role of supplements in managing symptoms. By the end, you’ll have a holistic toolkit ready to take on PCOS with confidence!.

Need Support?

PCOS can be a bit tricky to navigate, but I’m here to help!  Maybe you’re thinking about starting a family, or simply want to manage your PCOS symptoms naturally, let’s chat about how I can support you!

Polycystic Ovary Syndrome (PCOS) plays a significant role in the realm of female infertility, affecting millions of women worldwide. In the UK alone, over 3 million women live with PCOS, and 8 – 13% of women of reproductive age are affected by it. What’s concerning is that nearly 70% of these women may be undiagnosed, underscoring the urgent need for awareness and education.

In this first part of my series on PCOS, I’m going to break down what PCOS really is, clearing up some myths and giving you the facts. We’ll chat about the main symptoms, how it can impact your periods, and what it means for fertility.

Symptoms Can Include:

• Pain in the pelvic region
• Irregular menstrual cycles or missed periods
• Acne and oily skin
• Increased abdominal weight
• Difficulty conceiving
• Skin tags
• Unusual hair growth on the face, chest, abdomen, and back
• “Cysts” on the ovaries

The Misconception Behind the Name

PCOS, or Polycystic Ovary Syndrome, isn’t as straightforward as the name suggests. While “cysts” hints at multiple cysts, most women with PCOS don’t actually have these on their ovaries. Instead, ultrasounds reveal small, follicle-like structures, which are not true cysts but collections of immature follicles. In 2016, researchers suggested renaming PCOS to “oestrogenic ovulatory dysfunction,” “functional female hyperandrogenism,” or “metabolic reproductive syndrome” as a more accurate term for the description of the condition.

Understanding the Impact of PCOS on Menstrual Cycles and Ovulation

In a typical menstrual cycle, several follicles start to develop in the ovaries, with one usually maturing into an egg ready for ovulation. The rest typically shrink and are reabsorbed by the body. PCOS can interfere with this natural disintegration process, resulting in cystic formations that can be detected through ultrasound imaging.

Beyond fertility, PCOS is linked to recurrent miscarriages and an increased risk of abnormalities in fetuses due to hormonal fluctuations that may affect the uterine environment. Additionally, hormonal imbalances in PCOS can impact fetal development

This disruption often results in anovulation—where ovulation doesn’t occur, accounting for 80% of infertility cases in PCOS or oligo-ovulation, marked by infrequent ovulation. These irregularities can extend or eliminate menstrual cycles, complicating conception efforts. Women with regular periods (approx 26-31 days) also experience ovulatory dysfunction.

Women with longer cycles may also face challenges with ovulatory dysfunction as you can see in the image below

More Than Just Fertility Challenges

PCOS is a metabolic condition affecting more than just fertility. Beyond conception difficulties, it’s linked to recurrent miscarriages and an increased risk of abnormalities in fetuses due to hormonal fluctuations that may affect the uterine environment. Additionally, hormonal imbalances in PCOS can impact fetal development.

While ovarian “cysts” can be a symptom, other signs like acne, weight gain, male-pattern hair loss, hair in unwanted places, and irregular periods are common among women with PCOS. Interestingly, some women have no symptoms, making diagnosis tricky. The condition’s effects extend beyond visible symptoms—women with PCOS may face higher risks for diabetes, high cholesterol, and heart disease.

The effects of PCOS go beyond what is visibly apparent. Women with this condition often experience hormonal imbalances that can lead to insulin resistance, increasing the risk of diabetes. Hormonal changes can also raise cholesterol levels, which can heighten the risk of heart disease. That’s why regular check-ups and proactive care are so important! I’ll dive deeper into this in part 2 of my blog. 

On a hopeful note, PCOS can be effectively managed—and even reversed—through simple yet impactful interventions, which I’ll cover in part 3 of this blog series, so stay tuned! 

Final Thoughts 

Understanding PCOS is crucial for anyone struggling with its complex effects. By unpacking what PCOS involves, we reveal its widespread prevalence and common symptoms that might be overlooked. It’s  important to clear up misunderstandings because it helps explain the condition and encourages open conversations. Recognising how PCOS affects menstrual cycles and fertility highlights the need for timely diagnosis and management.

As I wrap up this introduction, it’s evident that awareness and education are essential in effectively addressing PCOS
.

Coming Up in Part 2

In part 2 of my PCOS blog series, we will look at the different types of PCOS: insulin-resistant PCOS, adrenal PCOS, inflammatory PCOS, and post-pill PCOS. We’ll also highlight what makes each type unique

I’ll also discuss significant health concerns related to PCOS that extend beyond fertility, providing a fuller picture of how this condition can impact your overall well-being. Plus, I’ll guide you through the key testing processes for PCOS, offering insights to help you better understand your journey and take control of your health and fertility. 

Ready to take charge of your PCOS journey? Let’s chat today and see how we can help you manage it better!

In recent years, the challenge of infertility has become a pressing concern for many looking to begin or grow their families. My previous blog explored a range of contributing factors, including deteriorating sperm quality, conditions like PCOS, and environmental impacts. Despite these daunting obstacles, it’s crucial to remember that we’re far from powerless. This blog is all about uncovering practical strategies to boost fertility, providing you with the tools to navigate your fertility with optimism and confidence.

Understanding the Rise in Infertility Rates

Before we jump into solutions, it’s important to revisit the core issues I discussed in my last blog. The decline in sperm health, largely influenced by lifestyle choices and environmental toxins, is a significant factor. When combined with conditions like PCOS, it create a challenging landscape for individuals trying to conceive. However, gaining insight into these challenges is the crucial first step toward finding effective solutions.

Understanding Declining Sperm Health: Common Causes and Effective Solutions

The decline in sperm health is a growing concern in the realm of male fertility, challenging many couples hoping to conceive. Understanding the underlying causes is essential in addressing this issue effectively. Factors contributing to poor sperm quality include lifestyle habits, environmental toxins, oxidative stress, and psychological stress.

1. Quit Smoking and Vaping: Eliminating smoking can significantly enhance sperm quality. Both cigarettes and marijuana contribute to oxidative stress and DNA damage, so reducing their use is vital for fertility.

2. Stress Reduction: Managing stress through therapy, meditation, and regular exercise can improve overall fertility. Practices like yoga and spending time in nature also help alleviate psychological stress.

3. Eat a Healthy Diet: A diet rich in antioxidants, healthy fats, and nutrients like zinc is crucial for sperm health. Incorporating fruits, vegetables, nuts, meat, and fish supports hormonal balance and protects against oxidative damage.

4. Supplements: Nutritional supplements such as vitamin C, Vitamin E, NAC, Omega-3 fatty acids, and CoQ10 can bolster antioxidant levels and improve sperm quality. These supplements help combat oxidative stress and support overall fertility.

Managing Metabolic Conditions like PCOS

Polycystic Ovary Syndrome (PCOS) is a widespread metabolic disorder that significantly impacts fertility, affecting many women worldwide. This condition, characterised by hormonal imbalances, leads to symptoms like irregular menstrual cycles, weight gain, acne, excessive hair growth, and notably, insulin resistance, which can hinder regular ovulation and complicate conception efforts. Interestingly, some individuals may be asymptomatic, experiencing none of these symptoms.

Strategies for Managing PCOS

1. Blood Sugar Balancing: Managing blood sugar levels is crucial for women with PCOS. This includes a diet that emphasises low-glycemic foods such as good fats, protein, and plenty of vegetables, which help maintain stable blood sugar and hormone levels.

2. Intermittent Fasting: This dietary strategy can aid in managing PCOS, though it should be individualised based on adrenal health. Intermittent fasting may help improve insulin sensitivity and support weight management.

3. Targeted Supplements: Supplements like inositol can play a significant role in managing PCOS. Inositol helps improve insulin sensitivity and reproductive hormone balance. Other supplements may also be beneficial and should be selected based on individual health needs with a nutritional therapist.

4. Exercise: Regular physical activity is a cornerstone in managing PCOS. Exercise not only aids in weight management but also enhances insulin sensitivity, crucial for balancing hormones. Activities such as aerobic exercises and strength training can significantly improve insulin sensitivity.

5. Lifestyle Changes: Adopting healthy lifestyle habits is vital for managing PCOS. This includes reducing stress through mindfulness practices, setting limits on devices, decluttering, and ensuring adequate sleep—all of which contribute to hormonal and overall health.

6. Liver Health: Focusing on liver health is essential for women with PCOS. A healthy liver helps to regulate hormones and manage insulin levels. Incorporating liver-supportive foods and supplements, as recommended by a healthcare provider, can aid in maintaining a healthy liver function.

7. Gut Health: Optimising gut health plays a pivotal role in managing PCOS. A balanced gut microbiome can impact hormone balance and insulin sensitivity. Strategies include consuming a diet rich in fibre, probiotics, and prebiotics, along with tailored advice from a nutritional therapist to support gut health.

Addressing Environmental Factors Affecting Fertility

Environmental pollutants like heavy metals, pesticides, and endocrine-disrupting chemicals found in everyday products can interfere with hormonal balance and reproductive function. Prolonged exposure to these harmful substances can lead to irregular menstrual cycles, reduced sperm quality, and other fertility issues.

Strategies for Minimising Environmental Risks

1. Reduce Chemical Exposure: Opt for organic produce whenever possible to minimise pesticide intake. Choose personal care products that are free of parabens and phthalates.

2. Air Quality Improvement: Invest in air purifiers and ensure your home is well-ventilated to reduce exposure to indoor pollutants.

3. Healthy Lifestyle Choices: Embrace habits that aid your body’s natural detox processes, including regular exercise, a balanced diet, and proper hydration.

4. Mindful Selection of Personal Care Products: Select personal care items including make up and body cream with natural ingredients to limit your exposure to harmful chemicals.

5. Conscious Cleaning Practices: Use eco-friendly cleaning products to decrease the presence of toxic substances in your living spaces. Lemon and white vinegar work wonders!

Nutrition Tips for Enhancing Fertility

Addressing poor diet, a lack of essential nutrients, and the impact of processed foods is vital for enhancing fertility and supporting overall reproductive well-being.

1. Incorporate Whole Foods: Focus on a diet rich in good fats, protein, fruits, vegetables and whole grains. These foods provide essential vitamins and minerals necessary for hormonal balance and reproductive health.

2. Boost Omega-3 Intake: Include sources of omega-3 fatty acids in your diet, such as fatty fish, shell fish, flaxseeds, walnuts, and supplementation if needed to help regulate reproductive hormones and improve egg quality.

3. Boost Antioxidant Intake: Consuming antioxidants found in berries and dark leafy greens can help fight oxidative stress, which may harm reproductive cells.

4. Limit Processed Foods: Reduce the intake of highly processed foods that are high in toxic fats and sugars. Instead, focus on fresh, whole foods that support overall health and fertility.

5. Stay Hydrated: Adequate hydration is crucial for maintaining optimal bodily functions, including reproductive processes. Aim for at least eight glasses of water with a pinch of celtic salt or electrolytes a day to support your body’s needs.

Lifestyle Changes to Boost Fertility

Lifestyle factors such as stress, lack of exercise, and unhealthy habits significantly contribute to the challenges many face on their fertility journey. A balanced lifestyle is essential to support the intricate process of conception.

1. Stress Management: Try adding some stress-reducing activities like yoga, meditation, or mindfulness into your daily routine. Even de-cluttering or hanging out with people who lift you up rather than drain you can make a big difference! 

2. Regular Exercise: Engage in regular physical activity, such as walking, swimming, or resistance training to maintain a healthy weight and improve insulin sensitivity. Exercise also boosts mood and reduces stress. 

3. Healthy Habits: Eliminate harmful habits by quitting smoking and limiting alcohol intake. Focus on a diet rich in whole foods, lean proteins, and healthy fats. 

4. Sleep Hygiene: Prioritise getting at least 8 hours of quality sleep each night. Quality sleep is crucial for hormonal balance and general well-being, both of which are vital for reproductive health.

5. Mindful Living: Practice mindfulness in your daily activities, allowing yourself to slow down and appreciate the present moment. 

Conclusion: Taking Control of Your Reproductive Health

Navigating the world of fertility can be challenging, but it’s empowering to know that practical steps can lead to meaningful improvements in your reproductive health.

By understanding the factors that impact fertility, whether it’s managing stress, embracing a healthier lifestyle, or minimising environmental risks, you’re taking control of your journey.

Remember, each small change is a step towards a healthier future, and with persistence and optimism, YOU hold the power to shape your path.

If you’d like to chat about how I can support your fertility journey you can contact me here.

Exploring the Reasons Behind Increasing Infertility Rates

For the first time in human history, fertility rates are significantly declining, falling below the level needed for reproductive survival. This trend is leading to population shrinkage in many developed nations, while population growth is now mainly happening in developing countries. While age-related infertility is a well-known factor, several lesser-known causes also contribute to this issue. In this blog, we explore various reasons behind rising infertility rates, including declining sperm health, PCOS, endocrine disruptors, genetically modified foods, and more, to help you better understand this complex issue.

Understanding Male Fertility: The Crucial Role of Sperm Health

As women, we often place the heavy burden of infertility on our shoulders, feeling responsible for the challenges we face in starting a family. However, it’s crucial to remember that a man’s sperm accounts for 50% of the equation. Both partners play an equally significant role in fertility, and understanding this can help alleviate some of the pressure women may feel.

Did you know that a man’s sperm not only passes DNA to the egg but also plays a crucial role in forming the baby’s placenta? It’s surprising how little awareness there is about the connection between sperm health and pregnancy outcomes. Studies suggest that miscarriages may be linked to the poor quality of a man’s sperm.

Male sperm counts have dropped by 60% over the past 30 years. Alarmingly, instead of addressing the root causes, the normal range for sperm parameters has simply been lowered. Currently, approximately 1 in 3 men have a sperm count below 15 million per millilitre or less than 39 million sperm total per ejaculate, which is considered within the infertile range. In my opinion, the bare minimum optimal sperm count should be greater than 150 million sperm per millilitre 

The data indicates a general decline in sperm quality over two decades, with particular decreases in sperm concentration, total sperm count, and morphology (the shape and structure of sperm). The percentage of morphologically normal sperm has significantly decreased from 20% in 2000 to as low as 4% in recent years (2011 onwards). This decline is crucial as morphology is a key indicator of fertility.

Metabolic Conditions, Including Insulin Resistance & PCOS

In recent years metabolic conditions (health issues that affect how your body coverts food into energy) have been on the rise globally, including in the UK and USA. Disorders like obesity, Type 2 diabetes, and insulin resistance have seen significant increases, affecting overall health and fertility. According to Diabetes UK, over 4.9 million people in the UK are now living with diabetes with around 90% of these cases being type 2 diabetes, closely linked to lifestyle.

The rise is metabolic conditions requires us to consider their impact on fertility, particularly in relation to Polycystic Ovary syndrome (PCOS). Polycystic ovary syndrome (PCOS) is a common endocrine disorder affecting approximately 1 in 4 women in the UK. It manifests with a variety of symptoms, including irregular menstrual cycles, ovarian cysts, weight gain, acne, and excessive hair growth. However, not everyone with PCOS experiences these symptoms. 

Anovulation (the absence of ovulation, where the ovary does not release an oocyte during a menstrual cycle) related to PCOS can significantly impair fertility, making conception challenging for many women. A key factor influencing fertility in a majority of women with PCOS is Insulin resistance. Insulin resistance is a condition where the body’s cells don’t respond effectively to insulin, a hormone that regulates blood sugar levels. This can disrupt reproductive hormones, leading to irregular menstrual cycles and hormonal imbalances.

Obesity is a significant risk factor for insulin resistance and can contribute to the development of PCOS. Data suggests that up to 70% of women with PCOS are overweight or obese2.

Environmental Factors and Endocrine Disruptors

Our environment plays a significant role in our reproductive health. Unfortunately, various factors like pollution and endocrine disruptors interfere with hormone production, leading to declining fertility rates. Glyphosate, an herbicide found in everyday items, is one such disruptor. Pollutants and harmful chemicals like plasticisers, heavy metals, and air pollution mimic hormones, leading to reproductive issues.

A recent study published in Toxicological Sciences tested 23 human testicles and 47 dog testicles, finding microplastics in every sample. Additionally, previous research has found microplastics in all samples tested from the human placenta, the organ responsible for oxygen and nutrient delivery to a developing fetus.

Endocrine disruptors can also cause reproductive disorders such as endometriosis, uterine fibroids, and ovarian dysfunction. These conditions can impact fertility and increase the risk of pregnancy complications.

Glyphosate
This antibiotic, is known for its ability to kill bacteria, fungi, and parasites and has been patented as an antimicrobial agent. However, it has also been discovered to inhibit the absorption of key nutrients and disrupt protein synthesis at the cellular level, acting both as an antibiotic and a cause of protein synthesis defects.

The implications of protein synthesis defects can significantly affect both sperm and egg quality, raising concerns about its impact on fertility. Additionally, glyphosate’s influence on the microbiome could have further-reaching effects on health due to its role in the ecosystem of gut bacteria. The presence of antibiotics like glyphosate in the water system also poses a concern for environmental and public health.

Genetically Modified Organisms (GMOs) and Fertility
The growing concerns around Genetically Modified Organisms (GMOs) and their impact on health and fertility cannot be ignored. Numerous studies indicate that consuming GMO foods harms reproductive health. 

Research indicates that GMO crops frequently necessitate the use of herbicides such as glyphosate. As previously mentioned, these chemicals interfere with the delicate balance of endocrine hormones. Specifically, they can mimic or interfere with the function of oestrogens and androgens, which play critical roles in reproductive health. This disruption can lead to fertility issues, affecting both male and female reproductive systems by altering hormone levels, reducing sperm count, and impacting egg quality.crucial for reproductive health. Animal studies have demonstrated that exposure to glyphosate-based herbicides impairs fertility by altering hormone levels, damaging reproductive tissues, and causing abnormal sperm and egg development.

Research indicates that consuming GMO foods might result in the transfer of genetically modified materials into our gut bacteria, potentially disturbing the gut-brain axis. This axis connects our brain’s emotional and cognitive centres with our intestines. Such disturbances could significantly impact our hormone balance, with particular effects on fertility. Hormones, essential for regulating numerous bodily functions, could be altered, potentially leading to various fertility-related health issues.

Nutrition 

The rising issue of infertility is becoming increasingly linked to nutritional deficiencies, exacerbated by our modern diet and agricultural practices Our modern diets have undergone a significant transformation from those enjoyed by our ancestors.

One of the driving factors behind this change is soil depletion, which has resulted in a significant decrease in the nutrient content of our food. Unfortunately, this shift in nutrition and lifestyle has also had a profound impact on our overall health, including an increase in infertility rates. With so many important vitamins and minerals missing from our diets, it’s no wonder that our bodies are struggling to keep up.

Intensive farming has led to the depletion of essential minerals like selenium, zinc, and magnesium in our soils, which play a crucial role in fertility. Selenium is necessary for thyroid function and protecting against oxidative damage; zinc is vital for hormone balance and egg development; and magnesium supports reproductive biochemical reactions.

Our shift towards convenience foods and packaged products, coupled with these depleted soils, means the food we consume is often lacking in these essential nutrients. This nutritional gap directly impacts fertility, as these minerals are pivotal for reproductive health.

Lifestyle 

The increase in infertility rates can partly be blamed on our sedentary lifestyle, which includes not getting enough sunlight and too much exposure to blue light from screens. This way of living negatively affects hormone levels important for fertility. Getting enough sunlight is crucial because it helps produce Vitamin D, a hormone that plays a significant role in fertility for both men and women. Meanwhile, too much screen time can mess with our sleep patterns. Proper sleep is vital as it helps regulate hormones like melatonin, which in turn affects reproductive hormones.

Recent studies, including one from the University of Sydney, show that captivity can harm animal fertility. By comparing 44 species, researchers found that animals born in captivity are 50% less likely to breed successfully than those born in the wild. This highlights how environmental changes and stress can affect reproductive health, suggesting a possible link to increasing infertility rates in humans due to modern lifestyles.

What steps can we take to address these issues?

While the factors contributing to the rise in infertility can seem overwhelming, it’s important to remember that understanding these issues is the first step towards addressing them.

Next week, I will be sharing another blog post focused on practical strategies and positive changes that can help counteract these factors. Stay tuned for insights and tips on how to enhance your fertility and take control of your reproductive health.

Keep an eye out for my upcoming blog post—it’s all about finding solutions and regaining hope.

With Love
Nadine

If you’re looking into ways to boost your fertility, you might have come across Ozempic as an out-of-the-box method to help with getting pregnant. For those struggling to conceive, the desire to try any option that might offer even the slightest chance of falling pregnant is understandable. However, when you’re delving into the complex and sensitive world of fertility treatments, it’s crucial to approach each option with a balanced perspective. Taking the time to evaluate the benefits and potential risks of treatments like Ozempic is crucial for a well-informed decision, helping manage expectations and prepare for possible outcomes.

This post focuses on Ozempic, traditionally used for diabetes management, and its emerging role in fertility discussions. We’ll examine why considering Ozempic to fall pregnant requires careful consideration, aiming to equip you with the knowledge to make informed decisions for your health and future family.

What is Ozempic?

Ozempic, also known as semaglutide, is an injectable medication mainly used to treat Type 2 diabetes. It’s part of a group of drugs called GLP-1 antagonists that work by acting like the GLP-1 hormone in our body, which plays a key role in controlling blood sugar levels.

Here’s how it works:

First, it boosts insulin release when you eat, helping lower blood sugar by moving glucose from the blood into cells. Second, it slows down how quickly your stomach empties, meaning sugar enters your bloodstream more slowly after meals, helping avoid sudden blood sugar spikes, which makes managing diabetes easier. On top of these, GLP-1 reduces your appetite by affecting the brain, leading to less food intake. By imitating GLP-1, Ozempic helps control blood sugar and supports weight loss for those with Type 2 diabetes.

Symptoms of Blood Sugar Imbalance

• You often have a strong desire for sweets or carbohydrates.
• Consuming sweets doesn’t satisfy your sugar cravings – they may actually intensify.
• Missing a meal leads to irritability and intense hunger.
• You rely on caffeine to help you stay awake during the day.
• Skipping a meal causes you to feel dizzy.
• After eating, you feel so tired that you need to sleep.
• Losing weight seems to be a struggle for you.
• You frequently feel weak, shaky, or nervous.
• You find yourself needing to urinate often.
• You become easily agitated, upset, or anxious for little reason.
• Your memory isn’t as good as it once was.
• You experience periods of blurry vision.
• Your waist size is as big as or bigger than your hips.
• Your interest in sexual activities is lower than usual.
• You have a constant feeling of thirst.

The Link Between Ozempic and Fertility

The intricate relationship between managing insulin levels and reducing weight is profoundly connected to fertility, as these factors play significant roles in reproductive health.For women, high insulin levels can cause hormonal imbalances that negatively impact ovulation, making it harder to get pregnant. These hormonal disturbances can lead to irregular menstrual cycles, which further complicates conception efforts. Moreover, obesity, a condition closely linked to insulin resistance, has been identified as a contributing factor to fertility challenges in both men and women. Excess body fat not only disrupts the normal production of reproductive hormones but also heightens the risk of developing polycystic ovary syndrome (PCOS), a prevalent cause of infertility.

Ozempic & PCOS

PCOS is not only the most common endocrine disorder affecting women of reproductive age but also a significant factor in fertility challenges due to its association with insulin resistance, obesity, irregular menstrual cycles, and anovulation (lack of ovulation). Managing weight can lead to improvements in the hormonal imbalances and insulin resistance seen in PCOS, subsequently enhancing ovulatory function and increasing the chances of conception. The theory suggests that by improving insulin sensitivity and promoting weight loss, Ozempic could indirectly enhance fertility, particularly in individuals with insulin resistance-related fertility issues. However, it’s crucial to approach this topic with understanding and caution. While the potential benefits on fertility parameters such as ovulatory function and hormonal balance are appealing, definitive research specifically investigating Ozempic’s direct effects on fertility is still evolving.

Potential Risks of Using Ozempic for Getting Pregnant

Ozempic’s effects on fertility and pregnancy carry potential risks that are crucial for women trying to conceive to understand. Ozempic is associated with a range of side effects, from mild to severe, including gastrointestinal issues such as nausea, vomiting, diarrhoea, stomach pain, and constipation. These side effects, particularly if severe, could impact a woman’s general health and nutritional status during preconception.

Individuals considering Ozempic must be free from conditions such as pancreatitis, kidney problems, and thyroid tumours due to the serious risk these issues pose to both maternal health and foetal development.

Ozempic is not advised for use during pregnancy due to insufficient research on its effects on developing foetuses. It is categorised under Pregnancy Category C, which means animal studies have shown adverse effects, but human studies are lacking. Animal research indicates risks like foetal death, birth defects, and growth issues with semaglutide (Ozempic’s active ingredient). Therefore, expectant parents should avoid it, as significant weight loss during pregnancy could harm both the pregnant mother and the baby, potentially leading to smaller than average babies.

Impact on Women Trying to Conceive

The direct effects of Ozempic on fertility are not clearly recorded, and it’s not specifically recommended for enhancing fertility results. However, its role in weight management can lead to both beneficial and detrimental effects:

Semaglutide-induced weight loss can affect the menstrual cycle
Semaglutide aids in quick weight loss, potentially causing various hormonal changes that might impact the menstrual cycle. For instance, drastic weight reduction can disturb the equilibrium of estrogen and progesterone, causing irregularities in the menstrual cycle such as alterations in the timing, length, and severity of periods. Moreover, significant weight loss or a very low body weight can lead to amenorrhea, or the cessation of menstruation, because of hormonal imbalances that inhibit ovulation.

Changes You Might see When Taking Ozempic: 

• Variations in Menstrual Flow: causing some individuals to experience either more intense or lighter bleeding than what they’re accustomed to
• Irregular Menstrual Cycles:  leading to changes in the cycle’s length or unpredictable start of periods
• Skipped Periods:  A decrease in the frequency of menstrual periods or a complete stop
• Additional Symptoms: Besides alterations in menstrual bleeding, symptoms such as pain during menstruation , swelling, or shifts in mood may occur, with these effects varying in how severe and how long they last.

Alternatives to Ozempic For Enhancing Fertility: 

I understand it might feel like you’ve tried it all when it comes to losing weight and trying to conceive. With so much dietary advice, complex exercise tips, and wellness suggestions out there, Ozempic could seem like a tempting choice for your weight loss and fertility journey. With the rise in health issues such as PCOS and metabolic syndrome, primarily caused by insulin resistance and blood sugar imbalances, it’s no wonder that medications like Ozempic are associated with increased pregnancy rates. However, this raises an important question: if blood sugar imbalances are a central issue, what steps can we take to manage this without resorting to Ozempic?

Tips for Keeping Your Blood Sugar Balanced and Managing Insulin Resistance

Balanced Meals
When your blood sugar is high, the pancreas releases insulin to help move sugar into your cells for energy. If your blood sugar is often unbalanced, your body may start to ignore insulin, leading to insulin resistance. This means your blood sugar stays high, which can cause inflammation leading to conditions including PCOS & Obesity. It’s crucial to eat a balanced diet with the three main food groups to keep your blood sugar stable.

• Fats are necessary not just for feeling full but also for producing cholesterol and hormones. Good sources include fatty fish and meat, full-fat cream, coconut and olive oils, and butter like Kerry’s gold.
• Low GI carbohydrates, such as kale, spinach, broccoli, bok choy, and salads like romaine lettuce, celery, and bell peppers, are packed with vitamins, minerals, antioxidants, and fibre.
• Low GI carbohydrates,Proteins are vital for building amino acids, breaking down food, cell growth and repair and boosting immunity. Protein rich foods include meat, fish and full-fat dairy.

Nutrients

Deficiencies in any nutrient can stall your biochemical machinery, knocking your blood sugar levels out of balance which make you more insulin resistant. The following nutrients are particularly important in the prevention and treatment of diabetes and are all necessary for the control and balance of insulin and blood sugar

Minerals and vitamins

Zinc
Vital for insulin production and blood sugar regulation, is found in red meat, fish, nuts, pumpkin seeds, chickpeas, and yoghurt

Vanadium
Helps drive sugar into cells and is present in olive oil, olives, parsley, and spinach. Chromium, crucial for carbohydrate metabolism, comes from pork, beef, brazil nuts, and broccoli

Magnesium
Important for insulin effectiveness, is abundant in beef broth, leafy greens, quinoa, and brazil nuts

Vitamin D
Is essential for insulin production, best obtained from sunshine and foods like grass-fed butter, egg yolks, cheese, organ meats, whole fish, and animal fats

Vitamin A
Opt for organic raw butter, coconut oil, milk, and whole organic yogurt. It’s vital for diabetics, with carotene sources including dark-green leafy vegetables and carrots. Dietary fat is necessary for Vitamin A absorption, crucial for preventing diabetes complications

Vitamin E
Found in butter, organ meats, grains, nuts, seeds, legumes, and dark green leafy vegetables, helps control oxidative stress in diabetics, improving insulin action

Copper
Is vital, with liver being the best source. Opt for grass-fed animal products

Biotin (Vitamin B7)
Enhances insulin sensitivity and glucose metabolism, found in eggs, legumes, meats, oily fish, chicken, and liver

Omega 3 fatty acids (EPA and DHA)
Play critical roles in every cell, improving insulin sensitivity, reducing inflammation, and lowering heart attack risk. They’re essential for brain function and development. Main sources include fish, flaxseeds, chia seeds, walnuts, tofu, navy beans, brussels sprouts, avocados, and omega-3-enriched eggs. Fish oil enhances nerve function, crucial in diabetes prevention. Aim for a balanced omega-3 to omega-6 ratio, ideally 1:1, to avoid inflammation. Moderate omega-6-rich foods, prevalent in vegetable oils and processed foods.

Antioxidants
Counteract inflammation caused by high blood sugar. Incorporate herbs and spices like coriander, black pepper, ginger, garlic, rosemary, and oregano for blood sugar regulation. Foods rich in antioxidants include bell peppers, turmeric, chili peppers, cayenne peppers, fruits, vegetables, nuts, seeds, kidney beans, and dark chocolate. Support liver and adrenals with dandelion, milk thistle, turmeric, and nettle

Polyphenols
Improve insulin sensitivity and combat oxidative stress. Found in berries, plums, pomegranates, acai, artichoke, spinach, and chicory, they’re crucial for managing glycemia and type 2 diabetes

Avoid Low fat products and sweeteners
Using artificial sweeteners instead of sugar may seem like a good idea, but most are derived from petroleum and paraffin. Sweeteners produce chemicals within the body which interfere with metabolism. Similarly, to sugar, this contributes to diabetes, weight gain, and disruption of the gut microbiome. It has been suggested that sweeteners, like sugar, may increase our cravings for sweet foods, as they are neuroexcitatory. Artificial sweeteners to avoid – Aspartame, Acesulfame, Sucralose, Sugar alcohols such as maltitol and xylitol. It’s best to eat low-sugar fruit like strawberries, blueberries, blackberries, and raspberries.

Improve your sleep

Sleep quality and blood sugar control are tightly connected. Bad sleep can really mess with your blood sugar, starting a tough cycle. Not sleeping well regularly can push up your blood sugar, and if your blood sugar is all over the place, it’s likely going to make sleeping well harder. That’s because our bodies respond to not enough sleep by increasing blood sugar levels, making the issue worse.

The best blood sugar labs

If you think your blood sugar might be a bit off, here are the labs I usually recommend to check on blood sugar levels and look out for insulin resistance

Other Functional Tests

Gut test
Individuals who are overweight or face challenges with weight loss resistance—a sign of deeper metabolic issues—often exhibit reduced microbiome diversity. Gut microbes have a complex relationship with insulin resistance, as they can influence metabolism, gut hormone release, and immune function. Studies have shown that individuals with a higher abundance of certain gut microbial species which can be identified through a gut test, tend to have higher levels of insulin resistance. In addition, gut microbes produce metabolites that trigger the release of pro-inflammatory cytokines that can increase insulin resistance.

Comprehensive hormone testing
The Dutch Plus Test is the gold standard for hormone testing and can help identify why someone might not be losing weight. For instance, high cortisol levels can lead to increased fat storage, particularly around the abdominal area. Elevated estrogen can cause the body to store more fat, while low progesterone, which helps burn fat and reduce water weight, can result in weight gain. Testosterone imbalances can also influence muscle mass and metabolic rate. By analyzing these hormones, the Dutch Plus Test can pinpoint hormonal imbalances that may be hindering weight loss efforts.

Key Takeaways:

• Ozempic, primarily used for diabetes management, is being considered by some as a weight loss aid to boost fertility.
• There are concerns about using Ozempic during pregnancy due to insufficient research on its safety for pregnant women.
• Possible side effects and risks involve changes to menstrual cycles, nutritional deficiencies, gastrointestinal problems, and uncertain effects on foetal development.
• Alternative methods for weight loss and fertility improvement, such as lifestyle changes and diet, are suggested.

While Ozempic may seem like a quick fix for weight loss, especially for those trying to conceive, it’s crucial to understand the potential risks and side effects. The journey toward parenthood is complex and delicate, requiring careful consideration of all factors that might impact fertility and overall health. 

If you are considering weight loss strategies before pregnancy, dealing with hormone imbalances, or thinking about tests mentioned in this blog, book a free call for personalised advice and support. I would love to support you 

I get how heartbreaking it can be to face difficulties in conceiving a child. It feels like your dreams and hopes have come crashing down, and dealing with all those emotions can be overwhelming. It’s not just about accepting that your body isn’t doing what you expected, but also about managing the intense emotional rollercoaster during this tough time.

It’s important to remember that the mind and body are deeply interconnected, especially when it comes to grief. Recognising this connection is vital because emotional pain can manifest physically and affect your overall well-being.

So, in this blog post, we’ll dive into how gentle self-care practices and targeted nutrients can help support your nervous system as you grieve and continue trying to conceive.

The Nervous System’s Role in Grief and Trauma

Let’s face it … stress is pretty much inevitable when you’re trying to conceive. It’s important to acknowledge these feelings. In times of grief and fertility struggles, the nervous system plays a crucial role in managing stress and emotional pain.

Our complex nervous system regulates our body’s response to stressors, influencing everything from hormones to neurotransmitter activity. Prolonged stress can trigger a cascade of physiological reactions that impact fertility and overall well-being. Recognising this connection allows us to understand the significance of addressing the nervous system as a key part of self-care.

By nurturing our nervous system, we can ease the physical and emotional toll of grief and trauma, creating a more supportive environment for both mind and body throughout the challenging path of conception. 

Gentle and Compassionate Self-Care Practices

When life gets overwhelming, the idea of self-care can feel like just another task on an already long to-do list. We often associate self-love and self-care with practices like meditation, humming, walking barefoot, and even ice baths. While these activities can have their benefits, there are more practical techniques that are often overlooked: 

Approach Fertility Communities Online with Care
If you’re facing fertility challenges, joining an online fertility community can be a great resource. It provides a space to share experiences, seek advice, and find a sense of community. However, it’s important to be mindful of how you use these platforms. Spending too much time scrolling through fertility forums, especially during vulnerable moments, can lead to heightened anxiety. Exposure to a variety of stories, outcomes, and opinions can make the emotional burden of fertility struggles even more overwhelming.

You can still reap the benefits of online participation without becoming overwhelmed. Consider setting boundaries for yourself when it comes to these forums and online searches. Allocate specific time slots, like 15 minutes in the morning and 15 minutes in the evening, to engage with online communities and gather information. This way, you can maintain a healthy balance.

Clear Your Mind With Decluttering
Tired of feeling overwhelmed and mentally cluttered? Taking some time to declutter your physical space will provide you with a breath of fresh air for your mind as well. But this isn’t just about tidying up – it’s a powerful way to enhance mental clarity and boost your emotional well-being. Imagine creating a harmonious environment where your thoughts can flow freely, away from the chaos of a cluttered space. It’s amazing how much this simple act can impact your mental state. You’ll feel more focused, less stressed, and emotionally centered.

Create a Tech-Free Haven
Have you ever considered how much technology affects your mental well-being? By implementing a few simple practices, you can create a tech-free sanctuary and regain control over your peace of mind. Try putting your phone on “do not disturb” and setting limits on social media apps after a certain time in the evening until the next morning. Trust me, it’s a game changer. Who needs a flood of emails and messages in the morning or evening anyway? I personally set my phone on silent from 6 in the evening until 9 the next morning. Even small adjustments can make a world of difference. 

Targeted Nutrients for Nervous System Support

People often underestimate the role nutrition plays in the grieving process, but it’s actually quite significant. The nutrients found in certain foods play a crucial role in regulating our nervous system, especially during the challenging times of grief and while navigating the journey of trying to conceive. From the calming effects of magnesium to the natural inflammation regulators found in omegas. The following powerhouses are just some of the nutrients that help us manage stress, enhance mood, and ultimately boost emotional resilience: 

Vitamin C
Vitamin C supports our adrenal glands in times of stress. It’s the unsung hero that ensures our adrenals remain steady, essential for orchestrating a reliable stress defense. Beyond this immediate role, Vitamin C plays an unexpected backstage function, contributing to the production of Norepinephrine—the “get up and do” molecule—in the Sympathetic Nervous System (SNS). In times of stress, our bodies burn through more Vitamin C, potentially leading to depletion. To counteract this, it’s crucial to up our Vitamin C intake during prolonged periods of stress.
Food sources: Acerola, broccoli, baobab powder, bell peppers, kiwis

Omega Fatty Acids
Omegas play a pivotal role in balancing moods and hormones, providing wonderful support to our nervous system. During periods of grief and stress, the body’s inflammatory response can become heightened, impacting both physical and emotional well-being. Omega-3 fatty acids step in as natural inflammation regulators, helping to create a balanced environment within the body. By influencing neurotransmitter activity and promoting the production of anti-inflammatory compounds, omega-3s contribute to a more resilient nervous system.
Food sources: Fish including mackerel, salmon, herring, cod liver oil

Magnesium
Magnesium is our calming companion, offering relaxation to the nervous system. Both mental and physical stress can accelerate the elimination of magnesium from the body, potentially impacting the efficiency of the stress response system. Magnesium serves not only as a stress-relief aid but also as a calming agent, contributing to a harmonious mood balance.
Food sources: Raw cacao, eggs, pumpkin seeds, spinach, quinoa, dark chocolate

B Vitamins
B vitamins are known as the energy supporters. They’re crucial for maintaining energy levels and the production of stress hormones. Vitamins B1, B6, and B12 help in the synthesis of neurotransmitters like serotonin and norepinephrine. Incorporating B vitamin-rich foods into our diet ensures our nervous system has the resources to handle stress and keep our energy up.
Food Sources: meat, organ meats, clams, oysters, sardines, leafy greens.

Creating a Supportive Path Forward

While we can’t always control life’s stressors, we can take charge of how we nourish our bodies. It is vital to provide yourself with tender care during your fertility journey and the grief that may follow. The combination of self-care practices, targeted nutrients, and understanding the impact of stress on our bodies are essential elements for navigating challenging times.

Remember self care isn’t just about grand gestures; it’s often small, daily habits that make the biggest difference, it could be something as simple as spending 10 minutes doing some deep breathing or writing down thoughts and feelings in a journal. Give yourself kindness and compassion, trust your body’s ability to heal, and do what you can to support a calmer nervous system.

If you’re looking for guidance on discovering the power of self-care  while trying to conceive, feel free to reach out. Remember, taking care of yourself is key, and I’m here to help! 😊