I'll cut straight to the chase - when it comes to fertility, sweating the small stuff matters. We tend to look at the bigger picture but from a clinical perspective, I see the biggest shifts when clients start to implement small daily habits to support their fertility. Sometimes it's the tiniest changes, done consistently, that really help to move the lever in the right direction.
But what sort of changes are you talking about!? I hear you shout. Obviously the recommendations I make to my clients are always very personalised based on their current symptoms, preferences and lifestyle. But here are my top 5 tips that I recommend to most of my clients and that you can easily start to implement today too!
1. Drink filtered water
We're super lucky that we live in a place where we can drink straight from the tap without having to fear potentially fatal diseases. However, only because it's safe, it doesn't mean that we should be drinking it - chlorine, heavy metals, pesticides. microplastics and medications (yup, you read that right!) amongst other chemicals have been known to end up in our water supply, all of which are detrimental to our hormone health and fertility. To reduce our exposure to these substances, a good quality water filter (either plumbed in or just a small countertop version) is a great investment!
2. Coffee after breakfast
I love a good cup of coffee. But did you know that drinking coffee first thing is not ideal for our hormones? Caffeine on an empty stomach may not only be irritating for our gut and disruptive to our digestive health, but it has also been linked to elevated levels of our stress hormone cortisol which can have a negative effect on the balance of our hormones and. with that, the overall health of our reproductive system. So, whilst coffee can absolutely be part of a healthy diet (in fact, our gut bugs absolutely love it - in moderation), avoid reaching for it first thing and instead enjoy it post breakfast.
3. Get morning sunlight
A 15-20 minute walk can work wonders for your hormone health and fertility. Not only does walking after breakfast help to stabilise blood sugar, but it can also help to control blood pressure, support heart health, release emotions and reduce stress levels. Plus, catching the morning sun has been shown to support our circadian rhythm by helping to regulate the production of our sleep hormone melatonin, which is not only important for a good night’s sleep but it has also been linked to improved egg health and better fertility outcomes. If you can’t carve out a designated time for a morning walk, try hopping off the bus or train to work one stop early and walk the rest, or park just that little bit further away from the office.
4. Brush, floss, scrape
Did you know that there is a direct link between oral health and fertility? The oral microbiome, a term used to describe the collection of bacteria living in your mouth, has been shown to affect many areas of human health. In the context of fertility, an imbalance in oral bacteria has been linked to poor sperm count and quality in men as well as subfertility in women, as well as being linked to lower success rates in IVF. To nurture your oral health, get into the habit of not only brushing but also flossing daily. It is also well worth investing in a tongue scraper (look for one that’s plastic free) to clean your tongue, which can harbour a vast collection of bacteria. If you currently use mouthwash as part of your daily routine, switch it for a probiotic one. Generic high street mouthwashes contain a cocktail of hormone disrupting chemicals and have been shown to negatively impact levels of beneficial bacteria.
5. Switch to EVOO
If you’d need to choose one oil to have in your kitchen cupboard while trying to break free from hormone mayhem and increase your chances of conception, conceive, let it be extra virgin olive oil, or EVOO for short. It’s the least processed type of olive oil, meaning it retains a higher amount of vitamins and antioxidants which can help to protect sperm and egg health. Plus, it’s rich in healthy, monounsaturated fats which are anti-inflammatory, provide key building blocks for healthy hormones, support a healthy ovulation, and help to boost blood flow. EVOO also has a fairly stable smoke point of about 200 degrees so you can absolutely use it for cooking and baking, as well as drizzling it on your food. As a rule of thumb, aim for 1-2 tbsp daily.
Progress is better than perfection
Fertility is not just about the big interventions - it’s about the small, daily choices that add up over time. By making these manageable changes and weaving them into your day to day life, you’re creating a nourishing environment for your body to thrive. Remember, progress is better than perfection, and every little step counts!
Which small change will you start with today?
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