It's Infertility Awareness Week, and one holistic nutritionist shares how she beat all odds to take charge of her wellbeing to conceive naturally at 38 years old.
What does gut health have to do with fertility? Can eating better really help those trying to conceive? After a long journey managing her own diagnosis and issues with fertility, Marie Belin, the Certified Holistic Nutritionist behind CORE found success through changing her approach to nutrition and lifestyle. After having a child and helping other men and women in Singapore and beyond with their fertility journeys, Marie knows a thing or two about pivoting one’s lifestyle habits to increase the chances of conceiving naturally – keep reading for her top tips.
Enhancing your fertility naturally is not only possible but also incredibly empowering. As a holistic nutritionist, I’ve witnessed the transformative power of lifestyle and dietary changes on fertility outcomes firsthand.
At 26 years old, I was diagnosed with Polycystic ovary syndrome (PCOS) and endometriosis. I felt like my life had turned upside down, with no cure in sight. My emotions felt like a rollercoaster and I began struggling with anxiety, cystic acne, sleep issues and mood disorders.
Almost a decade later, when I decided to start a family, doctors gave me the odds of barely a twenty percent chance of conceiving naturally. I took my fate into my own hands and pursued a life-changing journey. I had become a Certified Holistic Nutritionist by that point, so through a long journey of trial and error, I cracked the code and developed a personalised protocol. Finally at the age of 38, I conceived naturally, without medical assistance.
So whether you’re eagerly planning to start a family or navigating the challenges of conception, optimising your nutrition and lifestyle habits could be the game-changer you’ve been looking for. Read on as I walk you through five holistic approaches that can help supercharge your fertility journey and increase your chances of success. Let’s dive right in!
Five holistic ways to boost fertility
1. Nourish your body
Proper nutrition lays the foundation for optimal fertility and should be prioritised well in advance of conception, ideally at least six months beforehand. It’s essential to focus on consuming a balanced diet rich in whole (unprocessed), nutrient-dense foods. These foods provide the necessary vitamins and minerals to support reproductive health and should be consumed both by the male and female partners.
Key nutrients: Certain nutrients play pivotal roles in reproductive health. Folate, for example, is essential for healthy fetal development, while zinc is crucial for sperm health and ovulation. Omega-3 fatty acids contribute to hormone regulation and may improve fertility. Additionally, choline is indispensable for egg development and overall health, with many women falling short of recommended intake levels through diet alone.
Fertility-boosting foods: Incorporating fertility-boosting foods into your diet can provide essential nutrients to support reproductive function. Leafy greens, berries, nuts, and seeds are rich in antioxidants, vitamins, and minerals beneficial for fertility. Choose nutrient-rich sources of fats, such as olive oil, avocado, olives, and organic grass-fed butter, to support overall hormonal balance and Omega 3s.
2. Support digestive health
Did you know gut health and fertility are closely interconnected? A healthy digestive system is essential for nutrient absorption and hormone balance, both of which are critical for fertility.
Fiber-rich foods: Consuming fiber-rich foods supports digestive health by promoting regular bowel movements and aiding in the removal of toxins from the body.
Probiotics: Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet can help maintain a healthy balance of gut bacteria, which is essential for overall health, including reproductive health.
Hydration and stress management: Ensuring proper hydration, maintaining essential electrolyte balance, and effectively managing stress levels are vital components of digestive health. Stress has the potential to disrupt digestion, triggering inflammation that we want to avoid when working on improving fertility.
3. Manage blood sugar levels
Blood sugar imbalances can disrupt hormonal balance and negatively impact fertility. It’s crucial to keep your blood sugar levels stable to support reproductive health.
Complex carbohydrates: Opt for complex carbohydrates, such as whole grains, legumes, and starchy vegetables, which provide sustained energy and prevent spikes in blood sugar.
Balanced meals: Pair carbohydrates with protein and healthy fats to slow down the absorption of sugar into the bloodstream. Additionally, prioritise regular meals and snacks to maintain steady energy levels throughout the day.
Protein-rich breakfast: Starting your day with a protein-rich breakfast can help stabilise blood sugar levels, keep you full and satiated until lunchtime, and provide essential nutrients for reproductive health.
4. Prioritise sleep and stress management
Adequate sleep and stress management are crucial components for women struggling with hormone imbalances. Chronic stress can disrupt hormone production and ovulation, leading to fertility issues.
Establish a sleep routine: Make sleep a priority by establishing a regular sleep schedule and creating a relaxing bedtime routine. A conducive sleep environment can also promote restorative sleep.
Stress-reducing practices: Incorporate stress-reducing practices like meditation, deep breathing exercises, yoga, prayer, or journaling into your daily routine to promote relaxation and balance hormones.
Seek professional guidance: If you’re consistently getting less than 8 hours of sleep per night and struggling to achieve deep, restorative sleep, it’s advisable to seek guidance from a holistic practitioner as your first course of action.
5. Minimise exposure to environmental toxins
Environmental toxins found in everyday products can interfere with hormonal balance and fertility. Minimising exposure to these toxins is essential for reproductive health.
Choose natural products: Opt for natural, non-toxic, and/or organic household and personal care products whenever possible to reduce exposure to harmful chemicals.
Avoid endocrine-disrupting chemicals: Steer clear of plastic containers and food packaging containing BPA and phthalates, which are known endocrine disruptors. Choosing organic produce can also reduce pesticide exposure.
Use air purifiers and water filters: Consider using air purifiers and water filters to minimize exposure to environmental pollutants that can negatively impact reproductive health.
Optimising fertility holistically requires a comprehensive approach that encompasses nourishing your body with nutrient-dense foods, supporting digestive health, managing blood sugar levels, prioritising sleep and stress management, and minimising exposure to environmental toxins. By integrating these holistic strategies into your lifestyle, you empower yourself to enhance fertility and increase the likelihood of successful conception.
It’s essential to recognise that fertility is influenced by multiple factors, but embracing a holistic approach encompassing diet, lifestyle, and environmental considerations can significantly support your fertility journey. I hope these tips help you, and wish you all the best on your fertility journey!
Thank you for sharing your insights, Marie! You can also take the first step towards a more fertile future by contacting Marie or visiting CORE Holistic Nutrition to discover how she can support you on this journey.
