Regular ovulatory activity during your reproductive years is an indicator of vitality. Ovulation occurs when a mature egg is released from the ovary and travels through the fallopian tubes, where it can be fertilised by sperm. Regular ovulation is a sign that the reproductive system is functioning normally. Here are some key points to focus on when improving your reproductive health and increasing ovulation.

Stress Management

Everyone talks about the importance of reducing/managing stress to increase ovulation and this is for good reason. When the hypothalamus or pituitary glands, which play a crucial role in regulating your stress response are not functioning properly, this impacts the production of reproductive hormones. So finding ways to regulate your nervous system will help increase your resilience and adaptability to stress. The more your learn to regulate your nervous system outside of stressful situations or choose to regulate in an acute situation, the more you will be able to regulate during stressful situations.

Some ways to regulate your nervous system include:

• Grounding
• Walking in nature
• Swimming in the ocean
• Hot/cold therapy
• Deep, conscious breathing

Nutritional Co-Factors

Getting enough nutritional cofactors to assist with hormone production is vital. Poor intake of macro and micronutrients can impair the production and function of the female reproductive system, therefore reducing the body’s ability to ovulate. On the other end of the spectrum, consuming too much of things like trans fats, processed and refined sugars and grains and alcohol can drive inflammation in the body, driving stress hormones and further preventing ovulation from occurring. It is important that you are consuming a wide variety of whole foods to ensure you are getting the full spectrum of macro and micronutrients as they are all just as important as each other.

Some key nutrients to focus on:

• Omega 3 fatty acids
• Magnesium
• Vitamin D
• B group vitamins, particularly B6 and B12
• Zinc

Stabilise Blood Sugar

Elevated blood sugar levels and insulin resistance can lead to menstrual cycle irregularities making ovulation less predictable. Imbalanced blood sugar disrupts the production of oestrogen and progesterone which can lead to a lack of ovulation. High levels of insulin drive testosterone production in the ovaries which interferes with the development of the follicles, which are the sacs in the ovaries where eggs develop, preventing ovulation.

Some tips to regulate blood sugar:

• Have a high protein meal for breakfast
• Consume apple cider vinegar before meals and upon waking
• Increase fibre intake
• Get enough sleep
• Drink enough (filtered) water
• Go for a 10 minute walk after eating a meal
• If you are going to have something sugary/high in carbs, have some healthy fats/protein with it. This slows the digestion of glucose.

Reduce Exposure To Toxins

Its impossible to 100% avoid all toxins in the environment. BUT being conscious of what were are putting on and in our bodies is important for our reproductive health. Xenoestrogens are synthetic chemicals that mimic the effects of oestrogen in the body. They can be found in common household and industrial products, plastics, cosmetics and pesticides. They have a similar structure to oestrogen, which means they can bind to oestrogen receptors and disrupt hormonal balance.

• Use reusable, preferably glass/ stainless steel containers/water bottles
• Drink filtered water
• Buy organic / thoroughly wash your produce
• Start to swap over household and personal care products
• Limit processed foods

Ensure Gut Health/ Detoxification Pathways Are Functioning Optimally

While it is important to bring awareness to and limit exposure to toxins where possible it is also important that our body is functioning in an optimal way so that when we are exposed to such things, our body can get rid of them efficiently. If our liver and gut health is sluggish, that is when we get overloaded with toxic waste, driving hormonal imbalances as well as a range of other health concerns. Firstly, make sure you are going to the bathroom to poop every day, if you’re not, you’re not detoxifying properly.

• Consume more fibre
• Increase water intake
• Increase dark leafy greens and cruciferous vegetables
• Exercise
• Consider booking in with a naturopath

Ensuring that you are ovulating, regardless of whether you wish to conceive or not is paramount for women, it is a sign of vitality. If you would like further support you can book in a consultation here.