The following recommendations are important for optimizing hormonal health and fertility. Good hormone balance will promote optimal weight, energy, mood, skin health, and libido, among other health factors.
Eat a nutrient dense diet
Choose anti-inflammatory foods rich in micronutrients:
- Avoid sugar, white flour, soy, and vegetable oils
- Limit added sugar to 25 grams per day or less (6 tsp)
Eat a balance of protein, fat, and carbohydrates
Most important micronutrients for fertility and hormonal health:
- Fat-soluble vitamins A, D, and K2
- Zinc and copper
- Vitamins B6, Folate, and B12
- Magnesium
- Choline and inositol
- Omega-3 fats
Exercise regularly
Promotes good insulin sensitivity, weight loss, and normal hormone function
- Too much exercise can impair hormonal output
- Aim for 3 to 5 days per week of 30 to 60 minutes of exercise
- Strength training, sprints, and longer steady-state cardio is a good mix
Decrease stress
HPA axis dysregulation (aka “adrenal fatigue”) influences ovarian and thyroid hormone activity
- Participate in regular stress management activities. Examples include:
- Yoga
- Meditation
- Deep breathing
- Artistic expression
- Music
- Laughing
- Quality time with loved ones (people or pets!)
Sleep well
- Aim for 7 to 9 hours of uninterrupted sleep per night
- Circadian rhythms affect hormonal production and fertility
- Minimize exposure to blue light at night (phones, TV, computer, etc.)
- Maximize exposure to natural bright light at midday
Support your gut and liver
Poor gut or liver health leads to hormone imbalance and impaired
clearance of excess hormones
- Eat a diet rich in leafy greens, fruits, fresh herbs, fermented foods, and root veggies
- Insoluble fiber binds to excess hormones, while soluble fiber and resistant starch feed healthy gut bacteria
- Eat plenty of healthy fats and cholesterol-rich foods like egg yolks and liver
- Consider adding a probiotic if necessary
- Limit alcohol to 1 drink per day
- Limit caffeine to 100 to 200 mg (e.g., 1 to 2 cups of coffee) per day
Avoid environmental estrogens
Common sources include:
- Plastic containers
- Cosmetics
- Hair and body products
- Conventional produce and meat
- Tap water
- Household cleaning chemicals, medications