This goes for both women and men. Remember it takes 2 to tango!
The precise details will be different for each individual but here is a good overall guide to get you started.
Remember to also consult your doctor and do some important preconception screening for any infections and some basic blood tests to check before you even start trying.
I also recommend that women track their Basal Body Temperature along with signs and symptoms to get to know their cycle. Timing is critical and I give advice on when is the best time to try each cycle.
Ok, I only said 5 tips, so I’ll stop there for now. So many things you can do to help support your hormone health and chances of conception and a healthy pregnancy and healthy baby.
There is no magic one size fits all herb or supplement or fad diet. A tailored treatment plan is always the best approach.
Book in for an Initial Consultation today if you really want to get things started.
In the meantime, here are my top 5 tips for optimising hormone health and fertility…
1. Nutrient Dense Diet
Please don’t skip meals. I don’t recommend intermittent fasting or fad diets for women trying to balance their hormones or trying to conceive.
Eat a balanced nutrient dense diet with sufficient calories. Your body won’t feel “safe” if you don’t eat enough food and regularly. Skipping meals will “stress'“ your body, raise cortisol levels and negatively impact hormones. You may even not ovulate or have delayed or no period.
Make sure you’re eating at least 30g of protein with every meal.
Preferably cooked and easy to digest foods for maximum absorption.
Cold food = cold womb, so please avoid those raw cold iced smoothies. Think soups, stews, bone broths and slow cooking.
2. Sufficient Sleep
Ensure you have adequate sleep and rest for optimal hormone production and cell health.
No devices or mobile phones (blue light) at least 1 hour before bed otherwise it may interfere with your melatonin which helps with sleep.
Lights out by 11pm. Preferably 10pm.
Extra tip: try to get some sunshine within the first hour of waking to help reset your circadium rhythm.
3. Reduce Stress
Minimise stress or balance your stress with exercise, meditation or relaxing activities (or acupuncture)
The more activity up there (in your head). The less activity down there (reproductive organs).
Prioritise making a baby above your work.
Exercise regularly to improve overall circulation, wellbeing and mental health.
4. Reduce Toxins
No smoking or alcohol.
Minimal caffeine (make sure you have coffee after food, not on an empty stomach, otherwise you will spike your cortisol levels and wreak havoc on your hormones). I usually suggest only 1 cup of good quality, chemical-free coffee per day. In some cases you may be better without coffee at all.
Avoid environmental pollutants and endocrine disrupters.
Healthy cells = healthy eggs/sperm/baby.
5. Acupuncture, Chinese Herbs, Supplements
In-depth consultation and blood testing to identify any imbalances, areas to work on, and nutritional deficiencies.
A good prenatal supplement with natural folate is essential. Check labelling, if it has ‘folic acid’ throw it out. I recommend Naturobest Preconception Multivitamin, there is one for Women and one for Men with different nutritional needs.
Acupuncture and Chinese herbal medicine can help to improve ovarian function, blood flow to the uterus and sperm health.
For preconception planning it is ideal to start at least 3 months before you even start trying to optimise the health of your eggs, uterine health and sperm!