Your guide to regular ovulation
Hey girl hey, ovulation is a critical event that needs to happen each month when it comes fertility and getting pregnant naturally. Sadly, ovulatory dysfunction or anovulation happens regularly for many women, making it one of the leading causes of infertility.
There are, however, five simple ways to promote healthy regular ovulation…
5 Ways to Promote Regular Ovulation
1. Eat a Clean, Whole Food, Hormone Puzzle Diet-
The Hormone Puzzle Diet is about supporting your bodies in it's reproductive efforts, meaning eating real, whole foods, a variety of vegetables and fruits, lean protein or plant protein, whole grains, healthy fats, and fiber as well as cycle syncing foods such as protein during your menstruation phase, probiotics during follicular, antioxidants and fiber during ovulation, and detox foods during luteal.
Consistent, research has shown that following a Fertility Diet is one of the most influential ways to support regular ovulation. You might be surprised to know that consuming adequate amounts of Vitamins D, B12, Iron and Essential Fatty Acids (EFAs) all can play a part in healthy ovulation. “Women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood,” share researchers from India in their 2014 report in the International Journal of Current Research and Academic Review.
2. Exercise daily-
Research shows that 12% of fertility related issues have to do with weight and being overweight.
Regular, moderate Exercise helps maintain a healthy body mass index (BMI) or weight which, in turn, supports hormonal balance and healthy insulin levels which are both important for fertility and ovulation.
Exercising with your hormones instead of pushing against them is key. Doing high intensity exercise during your follicular and ovulatory phases and more gentle and restorative exercise during your luteal and menstruation week will have your hormones humming and you will be flowing with your body instead of working against it.
3. Manage and eliminate stress-
Stress is the second leading cause of ovulatory related fertility issues. Your body will always take from other processes to make stress hormones such as cortisol and adrenaline. Your body can’t determine perceived stress from actual stress. When your body is under constant stress it will shut down making sex hormones such as estrogen and progesterone and make stress hormones since stress hormones keep you alive they are your body’s fight or flight mechanism. Learning to manage and eliminate stress will allow your body to relax and baby making can commence.
How to eliminate stress-
A. think about things on your schedule and in your life that don’t serve you and eliminate or delegate them.
B. Practice stress relieving activities such as yoga, walking in nature and meditation.
C. Do deep breathing exercises on a daily basis. 5-5-7 and box breathing are some of my favorites.
D. Start a nourishment menu and do 1 self-care, nourishing item daily.
4. Support Hormone Balance with Herbs
Several herbs have been found to encourage ovulation by having a positive influence on the hormone processes that regulate the menstrual cycle. Three of these herbs are…
Tribulus (Tribulus terrestris) – Tribulus has an affinity for the ovaries and has been found to promote ovulation when used prior to ovulation.
Vitex or Chaste Tree Berry (Vitex agnus-castus) – Vitex in part supports the body’s natural ability to produce luteinizing hormone (LH), which is the hormone that causes ovulation to occur.
Saw Palmetto (Serenoa repens) – Saw Palmetto may stimulate suppressed ovulation. Dr. Jillian Stansbury, ND, BS, AHG, CMA shares that “…elevated prolactin can suppress follicle maturation, ovulation, and contribute to ovarian cysts. Animal studies show Saw Palmetto to inhibit prolactin receptors on ovarian cells and reduce the basal activity of K(+) channels and of protein kinase C involved with the transduction of prolactin signals,” which is a common problem for many women, including women who suffer from PCOS.
5. Consider Natural Therapies
When there is stagnation within or lack of circulation to the reproductive system, fertility is impacted. Lack of circulation can result in menstrual cycle irregularities anywhere from having a light period to not having a period at all, including disrupted ovulation.
Three effective natural therapies for increasing circulation – increasing the flow of fresh, oxygenated blood – to the reproductive system are Self Fertility Massage, Castor Oil Therapy, and Acupuncture.
Self Fertility Massage-
This therapy combines Chi Nei Tsang, deep tissue massage, Myofascial release, acupressure and Reflexology and, when performed on the lower abdomen, impacts the function of the uterus, ovaries, fallopian tubes, liver, stomach, and intestines.
Castor Oil Therapy-
This stimulates the lymphatic and circulatory systems as well as the liver and, in doing so, supports the vitality and function of the organs and tissues beneath where the castor oil pack is applied.
This promotes the release of beta-endorphin which, in part, works to influence the HPA (hypothalamic-pituitary-ovarian) axis, which controls the female fertility hormones that regulate ovulation.
A 2012 study published in the Journal of Acupuncture and Tuina Science concluded that “electroacupuncture can obtain better cure rates than oral Clomiphene Citrate Tablets for infertility via ovulation stimulation.”
In conclusion, during many of the steps in the Hormone Puzzle protocol, eat well, exercise, manage stress, and consider herbs and natural therapies to support and promote regular ovulation. They are steps that are relatively easy to adhere to and important for anyone on their fertility journey.
If you or someone you know is struggling with ovulation or any other fertility related issue, let’s chat. Schedule a call with me here to talk about getting you on the road to boosted fertility and the baby you have always dreamed of. www.calendly.com/kelahealthcoach.
Love and Health,