7 Ways Eating Enough Boosts Fertility and Supports Hormonal Health

A recent podcast episode from Nutritional Weight & Wellness had some great information about how eating enough can support fertility and hormonal health. The hosts, Teresa and Leah, shared some great insights that we know you’ll find useful.  

You can listen to the full episode for even more comprehensive information about fertility and your menstrual cycle...

Does eating more help fertility? 

Absolutely, eating more can positively affect fertility. Getting enough calories is super important for keeping your hormones balanced, which supports regular periods and ovulation. It also helps maintain healthy levels of hormones like progesterone and estrogen, which are key for fertility.  

Plus, eating enough improves egg quality and overall reproductive health, making it easier to get pregnant.  

So, making sure you’re eating enough really can make a big difference! 

1. Maintains Hormonal Balance 

Why: Eating enough calories helps keep the hormonal signals from your brain to your ovaries functioning properly and sends signals of safety to the body. This is essential for maintaining regular menstrual cycles and supporting ovulation. 

Tip: Make sure you’re eating balanced meals throughout the day. Include a mix of proteins, healthy fats, and colorful carbs. 

Avoid: Skipping meals, as it can disrupt hormonal signals and lead to irregular cycles. 

2. Boosts Progesterone Levels 

Why: Adequate calorie intake is crucial for maintaining healthy progesterone levels. This hormone is important for regulating your menstrual cycle and supporting early successful pregnancy. 

Tip: Include hormone-friendly foods like avocados, nuts, seeds, and animal proteins in your diet to support progesterone production. 

Avoid: Low-calorie diets, which can reduce progesterone levels and disrupt your cycle. 

3. Reduces PMS Symptoms 

Why: Proper nutrition can help manage PMS symptoms like mood swings, anxiety, cravings, headaches, and migraines by supporting the hormonal changes throughout your menstrual cycle. 

Tip: Eat regular meals and snacks to keep your blood sugar stable. This can help reduce the intensity of PMS symptoms. 

Avoid: Low-fat diets, as they can exacerbate PMS symptoms. 

4. Promotes Regular Periods 

Why: Consistently eating enough food ensures that your brain signals your body to maintain regular ovulation and menstrual cycles, which is vital for fertility. 

Tip: Track your meals to make sure you’re eating enough calories each day. Aim for a diet high in a variety of nutrient-dense foods. 

Avoid: Extreme calorie restrictions, as they can lead to irregular or missing periods. 

5. Supports Estrogen Levels 

Why: Eating enough helps maintain healthy estrogen levels, which are crucial for regulating the menstrual cycle and overall reproductive health. 

Tip: Incorporate foods rich in healthy fats like olive oil, nuts, full fat dairy, and fatty fish to support estrogen production. 

Avoid: Processed meat and other processed foods, which can negatively impact estrogen levels. 

6. Improves Egg Quality 

Why: Adequate calorie and nutrient intake supports your brain and ovarian health, which in turn improves egg quality. Better egg quality increases the chances of fertilization and healthy embryo development. 

Tip: Focus on eating a variety of whole foods, including lots of vegetables, animal protein, and whole grains, to provide your body with the nutrients it needs. 

Avoid: Refined carbohydrates, as insulin resistance and inflammation can impair egg quality and result in reduced fertility. 

7. Enhances Mental and Emotional Well-being 

Why: Proper nutrition reduces stress on your brain, leading to better mental and emotional health. This helps maintain hormonal balance and menstrual health. 

Tip: Make sure you’re getting enough sleep and managing stress through activities like yoga or meditation, along with eating well. 

Avoid: Chronic under-eating, as it can lead to stress, anxiety, and hormonal imbalances. 

We hope you find these tips helpful! Remember, eating enough and focusing on nutrient-dense foods can make a big difference in your overall hormonal health and help boost fertility.