The Balanced Hormones Necessary For Fertility
The body has a complex endocrine system that manages hormones for optimal health and wellness. An important job of this system is to balance hormones that support fertility. Many infertility cases can be traced to insufficient hormones that are responsible for sperm production or egg quality. For instance, women need an interplay between follicle-stimulating hormone (FSH), luteinizing hormone (LH), and estrogen. These hormones are necessary for egg production, ovulation, and an optimal uterine lining. Men need testosterone, FSH, and LH for sperm production, sperm quality, and sexual health. If doctors identify hormone imbalances leading to poor fertility, the initial goal is to naturally restore homeostasis.
What tips the hormone scales?
There are multiple reasons why individuals may experience a hormone imbalance that impacts fertility. Lifestyle decisions such as poor sleep, unhealthy diets, and exposure to endocrine disruptors can sway hormones to the point where conception is difficult. Studies show chronic stress is a known disruptor of reproductive hormones and sexual health. Both obesity and being underweight can affect hormone production, which can be caused by poor exercise habits. Other potential reasons include underlying medical conditions, age, and use of certain medications. Understanding the root cause of any fertility challenges can increase the effectiveness of natural strategies to balance hormones.
Start with the right nutrition
Studies show there is a direct correlation between fertility and diet. Poor food choices can lead to hormone imbalances. Improving hormones naturally can be as simple as excluding processed foods, sugars, and other harmful substances. Aim for a balanced diet of fruits and vegetables, lean protein, nuts, and seeds. Focus on foods ideal for fertility, such as berries, avocadoes, walnuts, eggs, beans, and dark leafy greens. These foods contain nutrients like folic acid, iron, selenium, zinc, magnesium, and vitamin B12, which are all vital to fertility.
Get your exercise right, too
A lack of exercise can lead to excess weight, increased inflammation, and hormone imbalances. The right movements can help reduce weight, which may help fertility. Studies show that moderate exercise can improve fertility and pregnancy outcomes. On the flip side, overtraining can lead to increased stress and a reduction in the hormones necessary for fertility. Women involved in high-endurance sports, for instance, will notice hormone changes and even a lack of menstruation. Consider walking, cycling, or swimming at least 3 times weekly. Incorporate resistance training such as weightlifting or light calisthenics. Anyone with medical conditions should not perform exercise to improve fertility without the guidance of a medical professional.
Better stress, better sleep, better fertility
Chronic stress increases cortisol levels, which can override many of the hormones needed for optimal fertility. The reasons for stress are too numerous to count, but multiple external factors are involved. Take the time to address these with talk therapy and community support. Consider meditation, yoga, and other known stress reduction strategies. Improving sleep can also reduce stress while increasing fertility. High-quality sleep can help the body clear damaged cells and rest hormones over time.
Make the right lifestyle changes
Some hormone triggers are unavoidable and even inevitable. Improving diet, exercise, sleep, and stress can take time. Yet, there are some strategies that can provide more immediate results. Quitting smoking and avoiding excess alcohol consumption and recreational drugs can significantly boost and optimize hormone levels. Smoking, for instance, can lead to fertility problems in both men and women. The chemicals in drugs and alcohol can damage sperm and eggs while limiting hormone production. Get the help required to limit or eliminate these dangers to fertility. Consider reviewing all medication with a pharmacist to pinpoint therapies disrupting hormones, then make changes accordingly. Taking this proactive approach can enhance fertility.
Boost fertility with supplements
After making these changes, consider supplements that can add more of the necessary nutrients for hormone health. Multivitamins with folic acid, zinc, magnesium, and B-complex vitamins can support a healthy diet. Vitamins like vitamin D, selenium, iodine, and omega-3 fatty acids also improve fertility. Some recommended herbal supplements such as ashwagandha, saw palmetto, and chasteberry may help with hormone support and fertility. Use the best supplements recommended by a doctor or pharmacist. Make sure there are no negative interactions with existing treatments.
Identifying hormone issues and next steps
An imbalance in fertility hormones can be hard to spot. For some women, this could be irregular periods, conditions like polycystic ovarian syndrome (PCOS), or difficulty getting pregnant. For men, a reduction in libido, erectile dysfunction, and difficulty getting pregnant are common signs. Identifying these issues and seeking medical advice help with future aspirations to get pregnant. A fertility specialist can pinpoint possible causes of hormone imbalances or infertility. Couples may need intrauterine insemination (IUI) or in vitro fertilization (IVF), especially at advanced reproductive ages. Start with the mentioned natural strategies for a fertility boost and possible pregnancy. Seek reproductive treatment if these tips fail to improve conception rates.
