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Breaking Up with Toxins & Stress

Your February Fertility Fix

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Tips To Support Fertility and Reproductive Health

Valentine’s Day is a time to celebrate love, connection, and self-care. What better way to show love for yourself and your future family than by supporting your fertility and reproductive health? Whether you’re actively trying to conceive or just looking to take better care of your health, small lifestyle changes can go a long way in optimizing fertility.

Here are some tips to help you be consumer conscience to support your reproductive health.

Artistic illustration of sperm cells approaching egg cell on pink background

Cut Out Toxins

When it comes to fertility, the environment around us plays a huge role. One of the biggest culprits impacting fertility is exposure to synthetic chemicals. Many artificial chemicals, called xenoestrogens, are shaped very similarly to natural estrogen. When these imposter chemicals bind to estrogen receptors, they throw off the delicate balance needed for reproduction by blocking natural estrogen, triggering incorrect hormone responses, or confusing the body’s hormone signaling system.

Xenoestrogens are most commonly found in plastics. For instance, plastic containers, food wrappers, and even personal care products often contain chemicals like BPA and phthalates that can accumulate in the body over time, impairing fertility in both men and women.

How to Avoid Synthetic Estrogen (Xenoestrogens):

Make these small changes to significantly reduce the toxic burden on your body and help ensure your reproductive system is functioning optimally.

  • Switch from plastic to glass: Instead of using plastic containers for food and drink, choose glass or stainless steel options. Glass is a safer, chemical-free choice for storing food and beverages.
  • Be mindful of personal care products: Check the labels on your lotions, shampoos, and deodorants. Many contain phthalates and parabens, which can be hormone disruptors. Look for natural, organic products when possible.
  • Choose BPA-free: When buying plastic, choose BPA-free options, but remember that BPA is just one of many potential harmful chemicals in plastics. It’s always safer to lean toward glass or stainless steel whenever you can.
A neatly stacked set of meal prep containers filled with healthy meals, alongside fruit juice and nuts on a white background.

A Fertility-Boosting Lifestyle

The foods you eat can have a powerful impact on your fertility journey. One of the most well-researched diets for reproductive health is the Mediterranean diet. A diet rich in antioxidants, healthy fats, and fiber.

Reduce inflammation, balance hormones, and improve overall health by incorporating these key features into your daily life.

 

Mediterranean Diet

The Mediterranean diet isn’t just a fertility-friendly choice, it’s also a sustainable, enjoyable way of eating that can support your long-term health goals.

  • Healthy fats: Focusing on olive oil, nuts, and fatty fish like salmon. These foods provide essential omega-3 fatty acids, which play a key role in hormone production and regulation.
  • Antioxidant-rich fruits and vegetables: Include a variety of colorful fruits and vegetables in your meals. Berries, leafy greens, and cruciferous vegetables like broccoli are full of antioxidants that help protect your eggs and sperm from oxidative stress.
  • Whole grains and legumes: Incorporate whole grains like quinoa, brown rice, and whole wheat, as well as legumes like lentils and chickpeas, for fiber and protein that support blood sugar regulation and overall health.
  • Lean protein sources: Choose lean protein from plant-based sources (such as beans and tofu) or sustainably sourced animal products. A well-balanced protein intake is key for hormone health.
Fresh ingredients including chicken breast, cheese, eggs, milk, vegetables, and whole grains arranged on a wooden surface.

Love Yourself Enough to Relax

Stress is one of the most overlooked factors when it comes to fertility success. Chronic stress can disrupt the balance of reproductive hormones, making it more challenging to conceive. High stress levels can interfere with ovulation and sperm production, and can even reduce the success of fertility treatments.

Stress Management

  • Mindfulness and meditation: Incorporating minfulness practices like meditation, yoga, or deep breathing exercises into your daily routine can help reduce stress and promote relaxation. Just 10-15 minutes a day can make a big difference in lowering cortisol levels, the hormone associated with stress.
  • Physical activity: Regular exercise, like walking, swimming, or gentle yoga, can reduce stress, as these can sometimes have the opposite effect, especially if you’re dealing with high levels of stress already.
  • Sleep: Prioritize quality sleep, as it’s essential for both your physical and mental well-being. Aim for 7-9 hours of restful sleep each night to help your body recover, regulate hormones, and manage stress.
Person in grey clothing sitting cross-legged on bed with knitted blanket

Commentary for “Your February Fertility Fix – Breaking up with Toxins & Stress” provided by Sarah Lychy, ND. For more about Dr. Lychy visit her bio page by clicking here.