D R E S S for Fertility Success
Fertility is a complex process influenced by various factors. The chance of getting pregnant at any given month is 25%. Even for a healthy young woman. Lets add to this factors like male fertility health, age, predisposed medical conditions and stress…and you can appreciate how some people can take longer to get pregnant, and give birth to a healthy human. This article explores the acronym D R E S S + S—Diet, Rest, Exercise, Stress Reduction, Supplementation + Sex —encapsulates key lifestyle elements that can significantly improve your fertility journey. And create the perfect conditions for new life to take form. Let’s break down each component and how it contributes to fertility success.
1. Diet
Your diet plays a crucial role in hormonal balance and reproductive health. Consuming a nutrient-rich diet helps to support your body’s reproductive functions. The quality of the egg/sperm is in less oxidative stress, making a potential fertilisation more likely to grow to full term. Diet also helps maintain the health of the uterine lining. For many clients, fertilisation may not be the problem >>> implantation is.
I speak to my clients about the uterine lining being like a bunny rug for the baby. It needs to be warm, thick and full of rich nutrients. Did you know that the embryo feeds off the uterine lining as a food source until the umbilical cord is fully formed at 7 weeks? Making a pre conception plan with a strong focus on healthy foods an important step in D.R.E.S.S +S.
Focus on incorporating antioxidant-rich foods, like berries and leafy greens, which can combat oxidative stress—a factor that may impair fertility. Additionally, ensure you get adequate amounts of essential vitamins and minerals such as folic acid, iron, vitamin D, and zinc, as they are vital for reproductive health. At every meal I suggest a good source of protein (animal or non animal source), good fats which are the essential building blocks for hormones. Do not skip meals or intermittent fast whilst actively trying to get pregnant.
Limiting processed foods and prioritising whole, unprocessed items can help create a fertile environment in the body. A well-balanced diet provides the foundation for a healthy pregnancy and long-term fertility success.
Access your FREE Optimal Food Guide for Fertility e-book
2. Rest
Quality rest is often underestimated in its impact on fertility. Lack of sleep can disrupt hormonal balance, which is crucial for a regular menstrual cycle and optimal reproductive function. Aim for 7-9 hours of restful sleep each night. Establishing a bedtime routine by being asleep by 11pm at the latest, reducing screen time by 9.30pm, and creating a calming sleep environment can enhance your sleep quality, providing your body the rest it needs to support fertility. Other suggestions are using blue light glasses for early evening screen time. And seeing daylight with your bare eyes first thing in the morning. This resents your circadian rhythm, whereby cortisol is our “wake up” hormone and melatonin our “sleep hormone”.
It is important to note when the body is under stress for extended periods, it works to produce higher levels of cortisol to counteract the stress effects. Progesterone is a precursor to cortisol. This means that progesterone is needed to form cortisol in the body, causing progesterone levels to decrease when cortisol levels rise. This is addressed further under the Stress Reduction.
What is important to note here, is low progesterone is a cause of sub fertility. Making it harder to get pregnant and stay pregnant.
3. Exercise
Regular exercise is beneficial for maintaining a healthy body weight and improving circulation, both of which are important for reproductive health. However, balance is key. Moderate-intensity exercises are recommended. The tip I give my clients is working hard enough to breathe harder, raise your heart rate, and break a sweat. You’ll notice that you’ll be able to talk, but not sing the words to your favourite song. This is called the Perceived Exertion test and is used by fitness trainers to measure the workout zone. (and yes, smart watches/monitors can do this too 🙂
I used to the the Lifestyle Trainer at a Monash IVF when I furst started out my Fertility Lifestyle Practitioner career. I would turn the boardroom into a fitness station and train the women undergoing IVF. We also did diagnostic testing on ovarian function and overall health. We saw womens ovarian function improve significantly by shedding 5% body fat (where there were overweight or on the higher end of the normal BMI range). We also saw 70% of women achieve live births within an 18 month window. These results are powerful given some women were on IVF for many years prior to commencing the Lifestyle Program.
Over-exercising or engaging in high-intensity workouts can disrupt hormone levels and negatively impact fertility. Tailoring an exercise regimen to your unique needs, with guidance from a healthcare professional, ensures that physical activity supports rather than hinders your fertility goals.
Not all personal/fitness trainers are trained equally. Specialising in womens hormonal health comes with added education. Accessing the right advice is paramount so you can navigate your fitness routine during your Pre Conception Plan. I have created a resource for you below.
Access your FREE Exercise for Fertility Guide e-Book Here
4. Stress Reduction
Chronic stress can disrupt hormonal balance and impede fertility. I mentioned above how progesterone is a precursor to making cortisol. When the body is in a stress response, it prioritises your body to regulate your nervous system. Giving less energy towards your fertility health. Stress management techniques like yoga, meditation, and deep breathing exercises can significantly reduce stress levels, promoting a more balanced and fertility-friendly environment in the body.
I support women and couples with the career-fertility juggle that can bring on the stress spiral.
The Stress Spiral:
- Emotional Exhaustion: Chronic stress takes a significant emotional toll, leading to feelings of exhaustion, helplessness, and frustration. Women might feel like they’re constantly on the edge, unable to catch a break, which can make the journey toward pregnancy even more daunting.
- Social Isolation: Stress often causes women to withdraw from social activities and support networks, leading to feelings of isolation. They might feel that others don’t understand their struggles or that they can’t fully share their concerns without being judged or misunderstood.
- Physical Health Deterioration: The physical manifestations of stress—such as sleep disturbances, weight fluctuations, and general fatigue—can exacerbate fertility issues. This creates a vicious cycle where the stress of not getting pregnant leads to further health problems, which then make conception even harder.
Engaging in activities that bring joy, seeking professional support can help. As can investing in a Practitioner like myself who works with Somatic Release Practices to help regulate the nervous system and bring it into a state of equilibrium.
5. Supplementation
Supplementation can be a valuable addition to support fertility, especially when dietary intake alone isn’t sufficient. Targeted supplements based on individual needs, such as prenatal vitamins, omega-3 fatty acids, or specific nutrients like folic acid and vitamin D, can help bridge nutritional gaps. It’s important to consult with a healthcare provider before starting any supplementation to ensure they are appropriate and beneficial for your unique fertility journey.
6. Sexual Intimacy
This is one that gets overlooked when people work with Health Professionals. In OVF clinics, with Allied Health Professionals, I do not see too many practitioners address healthy sexuality. (Or unfortunately, you see people lie so they get onto treatment).
The truth of the matter is with IVF, you do not need sex to get pregnant. But that does not mean that having a healthy sex like and intimacy should be avoided. If you are in a relationship, keeping a healthy intimate connection alive is paramount for the longevity of the relationship as you navigate this bumpy stage. Having each other to rely on and meet the needs of your relationship and intimacy does not need to be overwhelming. Or be taken off the table.
Making love boosts the right chemical cocktail, neurotransmitters and hormones to keep the sexual body in a healthy state. which can shorten external treatment plans. This is a time where past grievances and unprocessed traumas can be flushed to the surface for support. Even continual medial treatment for fertility can lead to medical trauma. With the poking and prodding, a woman can feel repelled by further penetration. Even if it is with the person they love and want to create a family with.
There is help through sex therapy and coaching. I offer this as a part of my whole person centred approach. And what is even more delightful, is the practices that you can do on your own, and as a couple that enhance the sexual, sensual magnetism on your body…making the path to parenthood more juicy and pleasant.
Normal Weight but Malnourished?
It’s crucial to understand that being in a normal weight range doesn’t necessarily equate to being well-nourished. Many individuals may look healthy but lack essential nutrients due to poor dietary choices or inadequate intake. This can affect fertility by impairing hormonal balance and reducing the body’s ability to support a healthy pregnancy.
Reach out today for your Fertility Foundational Steps and see where the gaps are and what can be addressed. you will be asked to fill out a health questionnaire so I can prepare for our call. You will walk away with guided steps on what you can implement immediately to help optimise your fertility.
By adopting the D R E S S approach, you’re taking a holistic step toward optimising your fertility. Take time to assess your diet, ensure adequate rest, engage in balanced exercise, implement stress-reduction techniques, consider proper supplementation and maintain a healthy connected relationship with yourself. Each of these elements works together to create a fertile environment in your body, enhancing your chances of conception.
If you’re ready to take the next step, consider how you can make improvements in each of these areas. Small, consistent changes can lead to significant results in your fertility journey.
I suggest the Fertility Foundational Steps as a way to take an inventory of your D.R.E.S.S + S and put steps in place to optimise your health and have your baby in your arms.
