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Female cycle
& fertility

Female cycle 
& fertility

Natural ways to increase fertility

Fertility is complex with many factors all playing a role. Some of these factors you can’t do anything about - your age is probably the most important, along with certain medical conditions. However, there are some factors that you CAN have some control over, and we will look at those here.

Fertility and obesity

Being underweight can affect your menstrual cycle, and even stop your periods temporarily. Women need a certain amount of body fat to ovulate, so a BMI under 19 or a very athletic body composition (high muscle mass, low fat percentage) can make it much harder to conceive.

Equally, being overweight can lower your chances of getting pregnant. Having a high body fat percentage can interfere with ovulation, and being overweight or obese (BMI over 30) can lengthen the time it takes to conceive naturally.

Foods that support fertility

Although there’s no magic food you can eat that will enhance your fertility, studies have shown that a Mediterranean diet positively affects health and is linked to improvements in obesity and insulin resistance – an important factor in fertility.

The Mediterranean diet focuses on unprocessed foods with many vegetables, whole grains, plant oils, seafood, eggs, and nuts. Flavour is added with herbs and spices rather than salt and sugar, and fats come from plants and fish rather than processed meat and pastries.

Although there’s no magic food you can eat that will enhance your fertility, studies have shown that a Mediterranean diet positively affects health and is linked to improvements in obesity and insulin resistance – an important factor in fertility.

The Mediterranean diet focuses on unprocessed foods with many vegetables, whole grains, plant oils, seafood, eggs, and nuts. Flavour is added with herbs and spices rather than salt and sugar, and fats come from plants and fish rather than processed meat and pastries.

Complementary and alternative medicines (CAM)

Plenty of companies are ready to tell you that their particular product or procedure can work wonders – but buyer beware. If you have looked into a particular CAM and are interested in taking it up it’s always a good idea to discuss it with a fertility specialist or other healthcare professional before spending your money or getting your hopes up.

However, although they’re not proven some CAMs might be beneficial in that they can promote relaxation. As stress can be a factor in fertility, anything that helps you rebalance may at least help you feel better in the short term. Acupuncture, meditation, massage and yoga are unlikely to cause any harm.

Exercise and fertility

Being fit and well is a good foundation for fertility, although it’s important not to over-do it. Exercising to excess, especially when combined with a low-calorie diet, has been shown to affect ovulation and your periods, and cause pregnancy difficulties. Aim for a maximum of around 4 hours a week of intense exercise – for general health, and at least 2.5 hours a week of physical activity.

Being fit and well is a good foundation for fertility, although it’s important not to over-do it. Exercising to excess, especially when combined with a low-calorie diet, has been shown to affect ovulation and your periods, and cause pregnancy difficulties. Aim for a maximum of around 4 hours a week of intense exercise – for general health, and at least 2.5 hours a week of physical activity.

Smoking and fertility

Vaping has also been shown to have an effect on both male and female fertility too – read more about it in our article, Does Vaping Affect Fertility?

It’s well known that smoking cigarettes increases your risk of cancer and heart disease, but did you know it can also have an effect on your menstrual cycle and fertility? Women who smoke tend to take longer to conceive, are more likely to have a miscarriage, are less likely to succeed with IVF and may even reach menopause sooner than women who don’t smoke.

Natural ways to increase fertility

Fertility is complex with many factors all playing a role. Some of these factors you can’t do anything about - your age is probably the most important, along with certain medical conditions. However, there are some factors that you CAN have some control over, and we will look at those here.

Fertility and obesity

Being underweight can affect your menstrual cycle, and even stop your periods temporarily. Women need a certain amount of body fat to ovulate, so a BMI under 19 or a very athletic body composition (high muscle mass, low fat percentage) can make it much harder to conceive.

Equally, being overweight can lower your chances of getting pregnant. Having a high body fat percentage can interfere with ovulation, and being overweight or obese (BMI over 30) can lengthen the time it takes to conceive naturally.

Foods that support fertility

Although there’s no magic food you can eat that will enhance your fertility, studies have shown that a Mediterranean diet positively affects health and is linked to improvements in obesity and insulin resistance – an important factor in fertility.
The Mediterranean diet focuses on unprocessed foods with many vegetables, whole grains, plant oils, seafood, eggs, and nuts. Flavour is added with herbs and spices rather than salt and sugar, and fats come from plants and fish rather than processed meat and pastries.

Complementary and alternative medicines (CAM)

Plenty of companies are ready to tell you that their particular product or procedure can work wonders – but buyer beware. If you have looked into a particular CAM and are interested in taking it up it’s always a good idea to discuss it with a fertility specialist or other healthcare professional before spending your money or getting your hopes up.
 
However, although they’re not proven some CAMs might be beneficial in that they can promote relaxation. As stress can be a factor in fertility, anything that helps you rebalance may at least help you feel better in the short term. Acupuncture, meditation, massage and yoga are unlikely to cause any harm.

Exercise and fertility

Being fit and well is a good foundation for fertility, although it’s important not to over-do it. Exercising to excess, especially when combined with a low-calorie diet, has been shown to affect ovulation and your periods, and cause pregnancy difficulties. Aim for a maximum of around 4 hours a week of intense exercise – for general health, and at least 2.5 hours a week of physical activity.

Smoking and fertility

Vaping has also been shown to have an effect on both male and female fertility too – read more about it in our article, Does Vaping Affect Fertility?
It’s well known that smoking cigarettes increases your risk of cancer and heart disease, but did you know it can also have an effect on your menstrual cycle and fertility? Women who smoke tend to take longer to conceive, are more likely to have a miscarriage, are less likely to succeed with IVF and may even reach menopause sooner than women who don’t smoke.

Fertility Age

Calculator

How does age affect your fertility?

References

  • Gunnars K, Ajmera R. Mediterranean diet 101: a meal plan and beginner’s guide. Healthline. Available at: https://www.healthline.com/nutrition/mediterranean-diet-meal-plan. Last accessed: July 2024.
  • Hart RJ. Physiological aspects of female fertility: role of the environment, modern lifestyle and genetics. Physiol Rev. 2016;96:873-909.
  • Mínguez-Alarcón L, Charvarro JE, Gaskins AJ. Practice Committee of the American Society for Reproductive Medicine (PCASRM). Fertility and Sterility. 2018;110(4):587-592.
  • NHS. Live Well/Exercise. Available at: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/. Last accessed: July 2024.
  • NIH National Cancer Institute. Complementary and alternative medicine. Available at: https://www.cancer.gov/about-cancer/treatment/cam. Last accessed: July 2024.
  • Rayner J-A, et al. Aus Nzeal J Obstet Gynae. 2010;50:305.
  • Silvestris E, Lovero D, Palmirotta R. Nutrition and female fertility: an interdependent correlation. Front Endocrinol. 2019;10:Article 436.
  • Skoracka K, et al. Female fertility and the nutritional approach: the most essential aspects. Adv Nutr. 2021;12:2372-2386.
  • Smith CA, Armour M, Ee C. Complementary Therapies and Medicines and Reproductive Medicine. Semin Reprod Med. 201;34(2):67-73. Abstract available at: https://pubmed.ncbi.nlm.nih.gov/26866600/. Last accessed: July 2024
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