How often you think about your fertility is likely related to where you are in your reproductive lifespan. It can range from little to no thoughts about your fertility to constantly having it on your mind. Yet even if you never plan to have children, supporting your reproductive function can lead to health benefits as hormones affect far more than just fertility.

For example, progesterone plays a role in sleep and mood, estrogen affects bone and cardiovascular health, androgens and blood sugar balance are closely related, and thyroid function affects every single cell. 

Hormones, fertility, and reproductive health are strongly influenced by lifestyle choices. Curious about how you can support your reproductive health naturally? Read on for eight lifestyle tips to promote your future fertility or simply maintain healthy hormone function for years to come.

1. Create a reproductive life plan

Did you know the American College of Obstetricians and Gynecologists (ACOG) recommends a reproductive life plan for every woman of childbearing age regardless of whether she plans to have children or not? Not just for women, a reproductive life plan is a positive action anyone can take to protect their reproductive health. 

A reproductive life plan guides you through various aspects of reproduction, such as if or when you plan on having children, how you can prevent pregnancy, and how you can protect yourself from sexually transmitted infections. Once you’ve answered those questions, create an action statement that reflects your current reproductive choices and share it with your primary care physician, OB/GYN, or midwife at your annual checkup. Update your reproductive life plan yearly to reflect changes in your fertility goals.

2. Start a cycle map

Have you heard of cycle mapping? A cycle map helps you better understand when you are most fertile by tracking various aspects of your menstrual cycle. There are three methods for creating a cycle map – calendar, cervical mucus, and basal body temperature (BBT). Each method can be used individually or all three can be used together to gain a better understanding of your fertility.

Using the calendar method, record the first day of your menstrual cycle (full flow; not just spotting) as cycle day 1. Number each day of your cycle chronologically, starting over again with day 1 on the first day of your next menstrual period. Note the last day of flow for each cycle, any days of spotting, and symptoms such as cramping, cravings, and changes in mood or energy.

With the cervical mucus method, each day check your underwear for discharge or insert a clean finger just inside your vaginal opening. Examine the texture, color, and amount of mucus. Look for changes, such as thinner mucus toward the end of the follicular phase, “egg white” mucus near ovulation, and dryer, paste-like mucus toward the end of your cycle.

To track your BBT, use a thermometer that records to two decimal points. Check your BBT first thing each morning, around the same time, before getting out of bed. Record your BBT on your cycle mapping calendar or a chart. After ovulation, BBT will increase 0.5-1 degree Fahrenheit and remain elevated for about 10 days then drop just before menstruation begins.

3. Eat leafy greens

Leafy greens are rich in vitamins (folate, vitamins A, C, K), minerals (iron, calcium, magnesium, potassium), fiber, and antioxidants. While all of these nutrients support good reproductive health, low blood levels of folate and iron, in particular, are associated with decreased fertility. 

Folate is important for red blood cell health and neurological function.* In studies of women undergoing assisted reproduction, like in vitro fertilization (IVF), women with the highest folate levels were 1.5-times more likely to become pregnant than those with the lowest folate levels.1* 

Iron is also important for red blood cell health, and it helps carry oxygen to all cells.* Studies have shown increased iron consumption can decrease the risk of ovulatory infertility.2* Current research also indicates non-heme iron, the type found in leafy greens, is more beneficial for ovulatory fertility than heme iron, the type found in animal meats.2*

4. Breathe deeply

Did you know that the stress you experience can impact not only your ability to conceive but also the fertility of your daughters when they reach reproductive age? In a population study of 660,000 Danish women, those whose mothers experienced severe stress during the first trimester of pregnancy were more likely to have trouble becoming pregnant themselves when they reached reproductive age.3

Deep breathing is an easy tool to incorporate for reducing tension and helping relieve stress. Take deep, abdomen-filling breaths when you are driving, working at your desk, or watching television. You can also try a method like box or square breathing. Inhale slowly while counting to four in your mind. Hold the breath in for a count to four, breathe out to a count of four, then hold again for a four-count to complete the box or square.

5. Set a sleep routine

High-quality sleep positively impacts nearly every tissue in your body. Low-quality sleep, on the other hand, negatively affects fertilization rates in women undergoing assisted reproduction therapies, likely due to the relationship between sleep and hormonal balance.4 Enhance your sleep quality by limiting screen time in the evenings, incorporating soft warm light, going to bed at the same time each night, and aiming for 7-8 hours of uninterrupted sleep nightly.

6. Find a walking buddy

Regular physical activity is important for healthy conception and maintaining a healthy pregnancy. Exercise helps keep blood sugar in check, relieves stress, improves sleep, and promotes balanced hormones. There are many ways to incorporate more movement into your day, and one that can benefit both your body and mind is to find a walking buddy. Walking with a friend not only helps keep you motivated to move, it also helps balance hormones and reduce stress through connection and social support. And yes, taking your furry friend for a walk counts, too!

7. Choose plastic-free

You’ve probably heard that plastics contain chemicals like BPA that can negatively impact reproductive health, but did you know even those labeled BPA-free can contain other endocrine-disrupting chemicals? Phthalates are another group of chemicals found in plastics that can impact hormones and negatively affect reproductive, neurological, and developmental systems. Phthalates are used to make plastic softer and more flexible. Choose plastic-free food and beverage containers whenever you can to help avoid endocrine-disrupting chemicals.

8. Download Thorne’s Fertility Guide

Want to learn more about how to support your reproductive health? Download Thorne’s Fertility Guide for information and recommendations regarding hormones, nutrition, lifestyle, and more. Inside you will find a wealth of information along with tools you can use right away including a reproductive life plan worksheet to complete and share with your doctor, a cycle mapping calendar you can fill in, a three-day meal plan, antioxidant and nutrient-rich recipes, and a chart for tracking your lab results.

References

  1. Gaskins AJ, Chiu YH, Williams P, et al. Association between serum folate and vitamin B12 and outcomes of assisted reproductive technologies. Am J Clin Nutr 2015;102(4):943-950.
  2. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Iron intake and risk of ovulatory infertility. Obstet Gynecol 2006;108(5):1145-1152. doi:10.1097/01.AOG.0000238333.37423.ab
  3. Plana-Ripoll O, Li J, Kesmodel U, et al. Maternal stress before and during pregnancy and subsequent infertility in daughters: a nationwide population-based cohort study. Hum Reprod 2016;31(2):454-462.
  4. Kloss JD, Perlis ML, Zamzow JA, et al. Sleep, sleep disturbance, and fertility in women. Sleep Med Rev 2015;22:78-87. doi:10.1016/j.smrv.2014.10.005