Unlocking Fertility: A Naturopath Guide to Preconception Health and Wellness

Holistic Strategies to Optimize Your Fertility and Prepare for a Healthy Pregnancy

Embarking on the journey to parenthood is exciting, but it can also feel overwhelming with all the information there is to learn. But navigating preconception and fertility isn’t something you need to do alone! As a clinical naturopath with a deep passion for women’s health and fertility (and having gone through my own fertility journey with PCOS), I’m passionate about helping women become masters of their own reproductive health and successfully build the family they’re dreaming of. This guide covers some of the essential strategies you need to optimise preconception health, setting you on the path to a healthy pregnancy.

Why Preconception Care Matters

Preconception care isn’t just about increasing your odds of conceiving; it’s about creating the healthiest environment possible for both you and your future baby. You may have heard that a woman is born with all the eggs she will ever have in her lifetime, and this is true, but the health of your mature eggs – the ones that can become fertilised – is not set in stone. Eggs mature over a period of about 90-120 days, and sperm takes about 70 days to be produced. During this time the environment they mature and develop within can greatly affect the health and quality of both egg and sperm. This timeframe provides a unique opportunity to make positive changes to your health and improve your pregnancy outcomes. This is why I recommend to patients that they spend 3-6 months on preconception care before they even start trying to conceive. During this time we take a completely holistic approach, addressing not only hormonal health but also look at your complete physical, mental and emotional health picture, so that we can address any factors that might impact your fertility and pregnancy journey. By working with a fertility naturopath, you can make meaningful changes that positively impact fertility outcomes for both partners.

Understanding Fertility

Fertility is a delicate interplay of biological factors, and understanding these can empower you to take control of your reproductive health. Unfortunately, there are a host of factors that can impact fertility – some of these, like lifestyle practices, are within our control. Others, like age, are outside of our control. But the good news is, no matter where you are with your health, there are plenty of ways we can proactively prepare for conception and pregnancy.

So, what are some of the factors to consider when it comes to fertility?

• Age: fertility naturally declines from the mid-30s, affecting egg quality and quantity

• Health conditions: such as PCOS, endometriosis, or thyroid dysfunction can great impact reproductive health and fertility. In fact, any chronic health condition that is actively affecting your health will also affect your fertility through issues like chronic inflammation and immune activation. I always recommend people see their naturopath early to address any chronic health conditions first before they begin trying to conceive.

• Alcohol and smoking: are both known to negatively impact fertility and should be eliminated before you begin trying to conceive. Ideally, once you are beginning to prepare for a new pregnancy, it's ideal to act like you’re already pregnant when it comes to substances like alcohol and cigarettes.

• Sleep: Poor sleep disrupts hormone production and impairs fertility. Ideally, most people will get 7-9 hours of high quality sleep. Keep in mind that women tend to do better on the higher end of the scale when it comes to sleep requirements. If you are someone who tends to make do with 6 or less hours most nights, you might need to work on improving your sleep habits. 

• Exercise: Regular moderate activity supports healthy weight, manages stress, and improves fertility outcomes. Both over- and under-exercising can cause issues when it comes to optimising fertility, so it’s important to find the right balance here.

• Toxin Exposure: Environmental pollution, heavy metals, pesticides, and endocrine-disrupting chemicals from plastics, pesticides and personal care products are detrimental to fertility. Chemicals such as parabens, phthalates and bisphenols, as well as artificial “fragrance” should be avoided.

• Caffeine: can sometimes surprise people to be on this list, but research shows that high caffeine consumption can not only reduce fertility, but can also increase the risk of early pregnancy loss. Reducing caffeine is an important step in supporting your
  reproductive health.

• Stress: Trying to conceive can be an emotional journey. The mind-body connection plays a significant role, and stress can act as a barrier to fertility. Relaxation techniques, journalling, mindfulness practices, as well as referral to professional counselling can be helpful for managing your stress.

Many of these factors are lifestyle related, which means they can be addressed well before you fall pregnant. These are the exact kind of lifestyle changes we can make in the 3-6 months of preconception care that will have a positive effect on the quality of your egg and uterine environment when you do begin trying to conceive.

Nutritional Foundations for Fertility

Nutrition is the cornerstone of reproductive health – “you are what you eat” is particularly relevant when it comes to preconception care. Ensuring optimal nutritional status means you have the building blocks needed for a healthy pregnancy. This is why nutrition is always a priority when it comes to developing your preconception care plan.

Of course, every nutrient is important when it comes to making a baby, but certain nutrients are especially important to focus on during preconception, including:

• Folate: Essential for early foetal neurodevelopment and preventing neural tube defects in early pregnancy
• Vitamin D: Supports hormone balance and immune function
• Zinc: Critical for cell division and egg quality
• Omega-3 Fatty Acids: Reduce inflammation and improve uterine health

So, what does the ideal fertility diet look like? An optimal fertility diet includes mostly whole, nutrient-dense foods like leafy greens, nuts, seeds, lean proteins, and fresh fruits. There should be minimal highly-processed foods and, ideally, your diet will include foods that are mostly in-season. Foods like avocados, berries, and wild-caught salmon are particularly high in fertility-boosting nutrients like antioxidants and omega-3 fatty acids, and make great additions to your diet during preconception.

It’s important to remember that dietary considerations during preconception extend to both partners. Sperm health is equally influenced by nutrition and there are certain nutrients that are essential for healthy sperm production. Zinc, antioxidants, CoQ10, and vitamin C are vital for men to be consuming in adequate amounts for their fertility.

Do I Need to Supplement?

In short, yes! Nutritional supplements are important to introduce as soon as you begin your preconception care and continue throughout your pregnancy. Anyone who is planning to conceive should be taking a high quality prenatal multivitamin, but the right prenatal – as well as if you need any additional supplements – is dependent on your unique health picture. For example, certain women do better on different forms of folic acid, depending on their genetics. Other women will require higher supplementation of iron and vitamin D, or may have other specific deficiencies to address. There’s no one perfect prenatal that is ideal for every person. Some women may even benefit from taking a prenatal as well as other supplements. Your naturopath can help to guide you on what’s right for you.

Herbal Medicine and Natural Fertility Support

There are some fantastic herbal medicines that can support fertility by improving hormone balance, restoring regular menstrual cycles, and improving ovulation. The right herbs and dosage for you will depend on your individual health picture, but these are some of my favourite herbs for fertility:

• Shatavari: a traditional Ayurvedic herb that helps to support female fertility, strengthen the uterine lining and reduce miscarriage risk
• False Unicorn Root: a uterine tonic herb that can be particularly useful for those who may have experienced repeated miscarriage
• White Peony: a traditional Chinese medicinal herb that is a great herb for improving ovulation
• Rehmannia: a powerful anti-inflammatory, adaptogen and adrenal restorative herb that is great for those who have autoimmune health issues that might impact their fertility
• Chaste Tree: A great herb for supporting those who are experiencing anovulatory cycles or have high prolactin levels that are suppressing their fertility.

These herbs pair fantastically with other herbs for nervous system support, blood sugar regulation, digestive support, anti-inflammatory and antioxidant herbs – whatever your body needs. When prescribed and formulated well, herbal medicine can be so transformative to health. As a fertility naturopath, I love creating customised herbal formulations to address the specific needs of my patients, ensuring that every element of the blend is suited to you and your health goals.

Preconception Health Screening

In addition to making diet and lifestyle changes to support your fertility, it’s a great idea to get baseline health screening done before you conceive. Understanding your current health is essential for a successful preconception journey, and referral for investigations can be the key to identifying and addressing underlying health issues that might make conception more difficult. Recommended screenings your naturopath may refer you for include:

• General Health: FBC, fasting blood glucose, insulin, homocysteine
• Hormonal Panels: Oestrogen, FSH, LH, progesterone, AMH, and testosterone all have their part to play when it comes to fertility. If you have a hormonal condition, or have experienced issues with trying to conceive, getting hormone testing is important.
• Thyroid panel: particularly important for anyone with a family history of thyroid conditions, who has experienced thyroid issues in the past, or who has been dealing with unexplained symptoms like fatigue, weight gain, and/or irregular periods. 
• Nutrient Testing: Identifies deficiencies in vitamins and minerals. Key nutrients to assess include iron, B12 and vitamin D – all of which can become depleted throughout pregnancy and can increase your risk of pregnancy issues like postpartum haemorrhage or postnatal depression. We ideally want to begin pregnancy fully nutritionally replete.
• Genetic Testing: Can highlight inherited conditions that may affect conception or pregnancy. Certain genetic polymorphisms such as MTHFR polymorphisms, can impact fertility, and identifying them can help us to formulate more effective strategies for support.
• Vaginal Microbiome testing:  especially if you have taken antibiotics in the last 12 months, or have experienced issues like thrush or BV

  In addition to referral for the above investigations, now is an ideal to time to begin tracking ovulation (if you don’t already). Ovulation tracking helps you to pinpoint your fertility window and is more accurate to your bio-individual cycle than relying on ovulation testing kits alone.

  By identifying and addressing potential obstacles early, you can create the best conditions for conception. A naturopathic consultation ensures these screenings are interpreted holistically, with actionable steps to optimize your health.

Men’s Fertility Considerations

Fertility isn’t just a women’s health issue. Male reproductive health is equally important – in fact up to 50% of infertility issues in Australia are due to male-factor infertility. Factors such as sperm quality, motility, and low count are influenced by lifestyle and nutrition.

Key strategies for men include:

• Eating antioxidant-rich foods to protect sperm from oxidative stress.
• Avoiding heat exposure to the groin area (e.g. saunas and laptops on laps).
• Maintaining a healthy weight and manage stress levels
  Supporting both partners holistically increases the chances of a healthy conception.

When to Seek Professional Help

It’s essential to know when to reach out for additional support. Red flags such as irregular cycles, difficulty tracking ovulation, or past miscarriages may indicate the need for specialised care. Fertility testing and medical interventions, combined with naturopathic treatments, provide a comprehensive approach to overcoming challenges. Remember that a collaborative model of health care can often bring huge benefits to your health goals, and even if you choose to use IVF or assisted reproductive technologies, naturopathic support can still be of great benefit through your journey.

Next Steps

Taking proactive steps to optimise your fertility is a powerful act of self-care. Whether its new lifestyle practices, healthier eating habits, or using herbal or nutritional medicine to support your body, each strategy contributes to creating the healthiest possible environment for conception and pregnancy.

If you’re ready to take charge of your fertility, I invite you to book a consultation with me through my profile here at Bodhi Holistic Hub. Together, we’ll develop a tailored plan to get you feeling your very best and support you in your journey to parenthood.

References

https://doi.org/10.1016/j.sleep.2022.06.009 

https://doi.org/10.1016/j.envres.2020.110694

https://doi.org/10.3389/fendo.2022.1049665

https://doi.org/10.1530/RAF-20-0046

https://doi.org/10.3390/ijerph17238802

https://doi.org/10.1016/j.mce.2020.110934

https://doi.org/10.1177/2054270420980875

https://doi.org/10.1093/humrep/deac002

https://doi.org/10.3389/fendo.2021.666687

https://doi.org/10.3390/nu14081649

https://doi.org/10.1093/humrep/deac027

https://doi.org/10.1093/biolre/ioab023

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Steel, A., & Martin, K. (2014). Fertility, preconception care and pregnancy. In Clinical naturopath: Evidence-based practice (2nd ed.). Elsevier.