Within your body lies various hormones, many of which come directly into play when you are trying to conceive. Even the slightest change in this carefully choreographed mix of hormones can affect the process.
So, hormonal equilibrium is essential for those seeking to navigate the journey towards conception, as it keeps your menstrual cycles functioning properly, boosting your fertility and giving you the best chance of conceiving. Let us share how you can balance your hormones naturally.
Tip #1: Maintain a healthy diet
Your diet plays a pivotal role in balancing your hormones naturally. Hormone havoc-wreaking culprits like white carbs and sugar can raise your glucose levels. When your blood sugar levels are high, it can result in inflammation and issues ovulating, which feeds into hormonal imbalance.
So, look into reducing your sugar intake. Health experts usually recommend that our sugar consumption should be no more than 10% of our daily energy intake. For most adults, that is about 10 teaspoons of sugar. The pesky thing about sugar is that it can appear in things you least expect (like spaghetti sauce). So, always check the labels on your food before purchasing them from the grocery store.
Meanwhile, proteins are the building blocks your body needs for hormone production. Lean meat, fish, dairy products, and legumes, like beans and lentils, are some excellent sources. However, as with all things, balance is paramount! Your body needs a diverse mix of carbohydrates, protein, and healthy fats to maintain overall health and hormonal equilibrium.
Tip #2: Get sufficient rest
Sleep and hormone balance are intrinsically linked. So, while you may feel that you have various crucial tasks to get done during the day, you should never compromise on sleep. Not only is it necessary for your body to rest, restore, and heal. It has a profound impact on overall body functions, including hormone production and regulation. In fact, insufficient sleep or insomnia can affect insulin and cause dysregulated cortisol.
Tip #3: Find ways to reduce stress
Stress is one of the prime culprits of hormone imbalance. When you are under tremendous pressure, your body reacts by producing more cortisol. This very process is causing your body to ‘steal’ resources from other systems, like your reproductive organs, resulting in imbalances in your reproductive hormones, such as progesterone.
Beyond breathing exercises, meditation, and self-care activities, you can consider getting a fertility massage in Singapore to reduce stress. At Babies Bliss, our fertility massages focus on the vital acupressure points in your body, especially the areas surrounding the reproductive organs. The aim is to induce your body to enter a relaxed state, thus reducing cortisol levels and improving blood circulation and flow – two critical aspects of fertility.
Tip #4: Limit exposure to alcohol and tobacco
Mothers-to-be are usually recommended to avoid harmful substances like alcohol and tobacco during pregnancy. However, this advice should also be heeded by those trying to conceive.
Alcohol can interfere with your hormonal health, affecting your oestrogen levels (the female reproductive hormone) and reducing the number of eggs in your ovarian reserve. Likewise, those who smoke have a higher risk of experiencing ovulation problems and other general health issues affecting fertility.
As with your diet, moderation is pivotal. Couples looking to conceive should limit the number of cigarettes they smoke daily. Meanwhile, if you choose to drink, we recommend staying within the recommended limit of one drink daily.
Examples of one drink include:
- Beer: 355 millilitres
- Wine: 148 millilitres
- Distilled spirits: 44 millilitres
Tip #5: Cultivate gut health
Gut health has a surprising effect on fertility! Studies have shown that unhealthy gut microbiomes can wreak havoc on your digestive system and increase the risk of polycystic ovary syndrome (PCOS). Introducing fibre-rich food, like leafy greens, kefir, and sauerkraut, prebiotics, and probiotics can go a long way in improving gut health and balancing your reproductive hormones naturally.
As you can see, the delicate interplay of hormones within your body plays an essential role in fertility. Therefore, the journey towards conception encompasses a holistic experience. Keep our helpful tips in mind and start embracing a lifestyle that nurtures and supports your pregnancy goals!
At Babies Bliss we provide a wide range of services, including fertility massage, hyperbaric oxygen therapy, and pregnancy massage, to help women achieve their dreams of starting a family. We can also share how to improve female fertility naturally. Contact us to book an appointment with our fertility specialists today.