8 “healthy” habits that might be impacting your fertility
In today's health-conscious world, many people are adopting different diets, lifestyles, and habits that they believe are good for their overall health and wellbeing. However, some of these "healthy" trends may not really be that great for your fertility. I wanted to take the time to explore some popular health trends that may negatively be impacting your fertility.
1. Intense Exercise
Exercise is generally considered a healthy habit, but too much of it can negatively impact fertility. Intense exercise can lead to low body weight, which can disrupt the menstrual cycle and ovulation. Strenuous and high-intensity workouts increases our cortisol levels, which can interfere with the production of other hormones involved in fertility. I see this a lot in clinic when women are trying to be healthier so they start exercising a lot, following their PT’s diet recommendations and end up in a worse state than before they started. What many people may not realise is that the body cannot differentiate between different types of stress, including the "good" stress that comes from exercise. While exercise is generally considered to be beneficial for overall health, it still triggers the body's stress response, which releases hormones like cortisol and adrenaline. Over time, chronic stress (whether from exercise or other sources) can lead to imbalances in these hormones, which can impact reproductive function and fertility.
If you are trying to conceive, it is important to maintain a healthy weight and moderate exercise routine. My suggestion is always to aim for at least 30 minutes of moderate exercise a day, most days of the week. And remember, you don’t have to flog yourself at the gym to be healthy.
2. Extreme Dieting
Extreme dieting, such as crash diets or fad diets, can be detrimental to fertility. Restricting calories and nutrients can cause hormonal imbalances and disrupt ovulation. Women who are underweight or have a low body mass index (BMI) may experience irregular menstrual cycles or even amenorrhea, the absence of menstrual periods, which can make it difficult to conceive. You want to make sure your body is balanced when you start trying for a baby. Not in a place of deprivation. It’s not good for you, and not good for that gorgeous little baby you’re wanting to bring into the world.
I’ll go into more detail for a few of these fads below.
3. Low-Carb or Ketogenic Diets
Low-carb or ketogenic diets are popular for weight loss and overall health, but they may not be the best choice for fertility. These diets can lead to a decrease in insulin levels, which can disrupt the production of hormones involved in fertility, such as estrogen and progesterone. Additionally, low-carb diets can lead to low body weight, which can negatively impact fertility.
If you are trying to conceive, it is important to maintain a healthy and balanced diet that includes carbohydrates, protein, and healthy fats. I highly recommend working with a naturopath to help guide you through this if you’re finding yourself confused with the conflicting information out there.
4. Soy-Based Products
Soy-based products, such as soy milk and tofu, are often promoted as a healthy alternative to animal products. However, soy contains phytoestrogens, which are plant compounds that can mimic the effects of estrogen in the body. Consuming high amounts of soy-based products can disrupt the balance of hormones involved in fertility, leading to irregular menstrual cycles and decreased fertility.
If you are trying to conceive, it is recommended to limit your intake of soy-based products and opt for other sources of protein, such as beans, lentils, and quinoa.
5. Intermittent Fasting
Studies are suggesting that intermittent fasting, especially prolonged or extreme fasting, can have negative effects on fertility due to its impact on the body's hormonal and metabolic balance. Fasting can lead to a decrease in insulin levels, which can disrupt the delicate balance of hormones that regulate the menstrual cycle and ovulation. Fasting can also cause the body to switch into "survival mode," which can suppress reproductive function as a means of conserving energy. Prolonged fasting can also lead to nutrient deficiencies, which are essential for reproductive health. When it comes to fertility my suggestion is always nourish and care for yourself. Don’t restrict.
6. Overuse of Supplements
Supplements, such as vitamins and minerals, can be beneficial for overall health and fertility. However, overusing supplements especially when you’re self prescribing can negatively impact fertility. Taking high doses of certain vitamins, such as vitamin A, can lead to toxicity and interfere with fertility. Taking supplements in place of a healthy and balanced diet can lead to nutrient deficiencies, which can negatively impact fertility. If you are trying to conceive, it is important to speak with a degree qualified naturopath or practitioner who can guide you through the appropriate supplements to take and the recommended dosage. There is a reason we spend 4 years studying this stuff. It’s complicated. Please take care when it comes to herbs and supplements.
7. Chemicals in Personal Care Products
Many personal care products, such as shampoos, lotions, and makeup, contain chemicals that can disrupt hormonal balance. These chemicals, such as phthalates and parabens, can interfere with the production of estrogen and other reproductive hormones. Exposure to these chemicals has been linked to decreased fertility and an increased risk of miscarriage.
In conclusion, while many health trends may seem beneficial for overall health and wellbeing, some may negatively impact fertility. If you are trying to conceive, it is important to maintain a healthy weight, balanced diet, and moderate exercise routine. It is also important to speak with your healthcare provider about any health trends you are considering and how they may impact your fertility.
8. Cold plunge pools
2022/2023 saw an increase in the amount of people using hydrotherapy as a health tool. Hydro-what you might be thinking. You probably know it as cold plunging or ice baths and it has more than likely been dominating your social media feed for a while now. Cold plunge bathing can improve circulation, reduce inflammation, and boost the immune system. However, there is limited research on the impact of cold plunges on fertility and this is where I think we need to execute some caution. What we know is prolonged exposure to cold temperatures can potentially disrupt hormonal balance and negatively impact reproductive health. The female reproductive system is highly sensitive to changes in hormonal balance, and exposure to extreme temperatures, such as those experienced during a cold plunge, can potentially disrupt the delicate balance of hormones needed for ovulation and fertility. On top of this, cold plunges may also increase stress levels, which can also have a negative impact on reproductive health.
So there you have it. 8 healthy trends that you might want to think twice about before starting your conception journey. If you’re interested in adopting more holistic practices to help you take charge with your fertility and optimise your health, I am launching a new holistic preconception program that will take you from feeling stressed and overwhelmed on your fertility journey to calm and healthy in both your mind and body so you can enjoy the process of trying for a baby. It does this by following a holistic 6 week preconception program that blends fertility yoga and meditation practices with evidence based naturopathic principles, giving you the tools and knowledge to move through your fertility journey in a more holistic and peaceful way. If you would like to learn more, click HERE.
And if you feel like you need one on one care, you can also book an initial naturopathic consultation so we can go a little deeper. We can order any tests we need and really see what’s going on for you.