A New Year, A Fresh Start - for Your Overall Health & Your fertility!
Kristy Wiseman - APD
The start of a new year is the perfect time to reflect, reset, and focus on self-care, especially if you’re navigating the challenges of infertility. Making small, intentional, and sustainable changes to your lifestyle and diet can help you embrace the year ahead with renewed energy and a proactive approach to your health and fertility goals.
Managing stress is an important part of this journey. Stress is a natural part of life, but chronic stress can take a toll on your body, particularly your fertility health. Chronic stress, meaning it’s constant and persists over an extended period of time, triggers the release of cortisol, a hormone produced by the adrenal glands. Cortisol is essential for our “fight or flight” response, but prolonged elevated levels can disrupt hormone balance (including oestrogen and progesterone), impact ovulation, lead to reduced sperm quality, and increase inflammation within the body, creating hurdles on your fertility path.
The good news? A nutrient rich diet, paired with effective stress management and mood boosting strategies, can support your body and mind as you work toward your health and fertility goals. Read on to learn more about some of the specific foods to include in your diet.
Fertility Friendly Foods to Include:
1. Oily Fish (Salmon, Sardines, Mackerel)
If you’ve been to see me, you know I go on and on about getting your Omega 3’s, and it’s for good reason. Oily fish are one of the richest sources of omega-3 fatty acids, and these help to reduce inflammation and support brain health, improving mood and stress resilience. Omega-3s are also linked to improved egg and sperm quality. A win for all!
2. Lean Proteins
Protein is essential to a good mood. Lean proteins, think fish, red meat, poultry, eggs and legumes, contain amino acids. Tryptophan is one of those important amino acids, and it helps increase the amount of serotonin (aka “the happy hormone”) that is made in the brain, helping to promote feelings of calm and relaxation, whilst defending against depression.
3. Nuts and Seeds (Almonds, Walnuts, Chia Seeds)
These are excellent sources of magnesium, a mineral known for its calming properties. Magnesium helps regulate cortisol levels and supports hormonal balance.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens are packed with folate, a B-vitamin that supports neurotransmitter production, including serotonin, which promotes feelings of well-being.
5. Fermented Foods (Yoghurt, Kefir, Sauerkraut, Kimchi)
A healthy gut microbiome can positively influence your mood and stress levels, thanks to the gut-brain connection. Probiotics in fermented foods promote good gut health and may help to reduce anxiety, depression and our perception of stress.
6. Dark Chocolate
Rich in antioxidants and magnesium, dark chocolate (70% cocoa or higher) can help lower cortisol levels and boost mood. It’s a great treat to enjoy mindfully!
7. Berries (Strawberries, Blueberries, Blackberries, Raspberries)
Berries are loaded with antioxidants and fibre. Their high levels of vitamin C can help reduce cortisol levels and improve overall stress tolerance. Vitamin C also supports the immune system and reproductive health.
8. Whole Grains (Quinoa, Oats, Brown Rice)
Complex carbohydrates help stabilise blood sugar levels and increase serotonin production, which can help reduce stress and anxiety.
9. Hydration (Water, Chamomile Tea, Coconut Water)
The majority of our brain is made up of water, so it makes sense that dehydration makes us feel less like ourselves. Aim to drink at least 2 litres of fluid daily (mainly water), to help prevent headaches, reduced concentration and low mood. Sipping on herbal teas can also be a soothing ritual that promotes relaxation and reduces stress. Chamomile, in particular, is known for its calming effects.
Lifestyle Tips to Complement Your Diet:
Practice Mindfulness: Techniques such as meditation, yoga, or deep breathing can lower stress levels and improve reproductive health. Try starting your day with a 10 minute meditation - there are some great apps out there to help with this!
Get Moving: Regular physical activity helps reduce cortisol and improve mood. Gentle exercises like walking or yoga are great, but try to avoid overexercising or too many high intensity workouts, which can negatively affect fertility.
Prioritise Sleep: Aim for 7-9 hours of quality sleep each night to help your body recover and regulate stress and reproductive hormones. Create a calming bedtime routine, such as reading or limiting screen time before bed.
Seek Support: Connecting with a counselor, support group, or close friends can provide emotional relief and reduce stress. Sharing your journey with others you trust can help lighten the load.
Acupuncture: Can help balance hormone levels, support the nervous system, boost circulation and improve sleep quality.
The start of a new year is a reminder that you have the power to make positive changes in your life. By incorporating stress reducing and mood boosting foods and practices into your routine, you’re not only supporting your fertility but also your overall well-being. Small, consistent actions can lead to meaningful results over time.
If you need personalised support on your fertility journey, don’t hesitate to reach out for individualised advice. Let’s work together to make 2025 your best year yet!
References
https://www.sciencedirect.com/science/article/pii/S0015028211004766
https://nutritionaustralia.org/division/nsw/nutrition-and-mood-whats-the-connection/
Disclaimer: This article is for informative and educational purposes only and is in no way intended to replace individualised nutritional or medical advice.