fertility-forward living
Since April 2024, I’ve had the pleasure of being a mentee in Dr. Laura Erlich’s Integrative Fertility and Reproductive Medicine Mentorship, expanding my knowledge of hormonal health, menstrual regulation, and fertility in the context of both Chinese and Western Medicine. Dr. Laura Erlich, DTCM, LAc, FABORM, is a Holistic Fertility and Obstetric Specialist, licensed acupuncturist, and owner of Mother Nurture Wellness in Los Angeles, and has been working in hormonal health for over two decades.
If you’re thinking about conceiving in the near future or want to live a fertility-forward lifestyle in hopes of having a family later on in life, now is always a great time to start preparing your body for having a baby. Ultimately, preserving our fertility means cultivating whole-body health, balancing our menstrual cycles, and optimizing follicle development, ovulation, and implantation. We want our eggs to be viable, the uterus to be receptive to nourishing a pregnancy, and for our body to be able to safely carry a pregnancy to term.
While fertility is a nuanced topic that requires bespoke strategies for each person, here are a few general recommendations I’ve learned from the Integrative Fertility Mentorship that offer a solid foundation on how to begin.
Understand your baseline. Head to your doctor’s office and request a work-up with labs investigating your hormonal, thyroid, and metabolic health, along with iron and Vitamin D levels. If you have a history of chronic conditions, ask them to check on those markers, too. Same goes for your partner (it takes two!). If applicable, have them get their sperm tested. This gives you both a starting point should you need to address any health issues prior to conception.
Reduce your inflammation levels. For an embryo to successfully implant into the uterine lining, the uterus must first downregulate its internal immune system to accept the embryo, which contains only half of your genetic material (half of an embryo is non-self, ie: belonging to the other parent or donor). High levels of inflammation lead to an upregulated immune system which has a harder time accepting a pregnancy. Focusing on an anti-inflammatory diet, reducing toxic or allergic exposure, regulating stress, and addressing existing inflammation with herbs and supplements supports the uterus in being immunologically flexible enough to carry a pregnancy.
Mind your metabolic health. Hyperglycemia, or high blood sugar levels, can disrupt the delicate hormonal balance necessary for follicle development, interfering with the growth and maturation of those follicles, leading to fewer and poorer quality eggs. High blood sugar levels also lead to increased production of reactive oxygen species (also known as free radicals), potentially damaging the DNA of the egg via oxidative stress. Maintain healthy blood sugar levels by eating protein at every meal, enjoying complex carbohydrates, engaging in regular exercise (weight-lifting is best), and integrating herbs, supplements, or medication, if necessary.
Eat a nutrient-dense diet. Specific nutrients that help us produce healthy follicles include CoQ10, Vitamin D, folate, Omega-3 fatty acids, and antioxidants, which protect against oxidative stress. Fertility-forward foods include organ meats, bone broth, bone marrow, pasture-raised eggs, shellfish, oysters, cod liver oil, nuts, seeds, berries, dark leafy greens, and fatty fish like salmon, sardines, and herring. Consider a prenatal with methylated folate, and choose supplements based on any deficiencies that need to be repleted. Pro tip: make sure you know how your iron levels are doing with a ferritin (stored iron) test, especially if you’re vegan or have heavy periods.
Seek appropriate care and diagnoses. If your cycles are irregular, excessively painful, or if you just have a feeling your health is not where you’d like it to be, seek additional investigation. Labs, imaging, and accurate diagnoses of reproductive conditions like PCOS, endometriosis, etc. offers invaluable information that guides treatment and helps you reach your ultimate goal of growing your family. Remember, you have medical autonomy and are at choice regarding how you want to be treated - whether that be through allopathic medicine, traditional medicine, or a combination of both.
Consider acupuncture and herbal medicine. Acupuncture increases pregnancy rates in people undergoing IVF by strengthening the body, regulating hormones, reducing stress, and improving blood flow to the reproductive organs. Choose a practitioner with additional training and specific experience in fertility treatments. Book an appointment at Nurture and Flo or Opal Wellness.
If you are hitting roadblocks on your fertility journey, know that many individuals and couples face similar challenges. Don't hesitate to seek professional help from practitioners trained and specializing in fertility who can provide guidance and support throughout the process. By seeking support and maintaining hope, you can navigate your fertility journey with resilience and optimism.
