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Fertility Cycles & Nutrition

When a woman experiences fertility cycle irregularities or infertility, she often turns to medications to help regulate her body. However, proper nutrition and supplements can make a noticeable difference for problems such as infertility, irregular cycles and post-menstrual syndrome.

  1. Function

    • For a fertility cycle to function properly, certain hormones must be released to induce ovulation and maintain the cycle afterward. At the beginning of the cycle, the pituitary gland release the follicle-stimulating hormone (FSH), which prompts ovulation. As the follicle develops, it secretes estrogen, which helps create a mucous lining in the uterus to help with sperm migration. Once estrogen levels reach a certain point, another hormone--the luteinizing hormone (LH)--is released and causes ovulation. A surge of progesterone helps maintain the uterine lining for possible implantation after ovulation for about 10 to 14 days.

    Irregular Cycles and Nutrition

    • Marilyn Shannon, author of "Fertility Cycle and Nutrition," says that fertility cycles have varying degrees of regularity, from slightly irregular to completely infertile. Women suffering from irregular cycles or infertility may have a variety of problems, including a luteal phase inadequacy, low thyroid function, hyperthyroidism or being be too overweight or too lean. A short luteal phase--the time between ovulation and a woman's next menstrual period--will inhibit pregnancy, as a lack of progesterone prevents a fertilized egg from implanting. A luteal phase is considered short when it is fewer than 10 days. To help increase your luteal phase, Shannon recommends taking 200 to 600 mg of vitamin B6 per day. Also, to correct thyroid problems related to fertility, add iodized salt to your diet. To aid thyroid function, take vitamins A, B, C, zinc and selenium and add essential fatty acids in the form of flax of safflower oil. Being overweight or too lean can affect cycles. To lose weight, Shannon recommends wholesome nutrition with small snacks and regular exercise. Avoid caffeine and sugar as well.

    Pre-Menstrual Syndrome and Nutrition

    • PMS symptoms generally come after ovulation and can include one or many of the following: nervous tension, mood swings, weight gain, swelling, breast tenderness, headaches, cravings or depression. To help alleviate these symptoms, limit consumption of refined sugar to 5 tbsp. a day. Also limit salt, red meat, alcohol, coffee, tea and chocolate. Rely on fish, poultry, whole grains and legumes as sources of protein instead of red meats and dairy. Have no more than two servings of dairy a day. Finally, limit intake of fat and increase complex carbohydrates and green leafy vegetables, legumes, whole grains and cereals.

    Difficult Menstruation

    • Those who have heavy, prolonged bleeding or painful menstruation may benefit from adding certain supplements and foods. Vitamin A deficiency may be a cause for heavy menstruation, and zinc and vitamin E are associated with normal menstrual flow. Essential fatty acids such as flaxseed oil can help clot blood and promote normal menstrual flow. For painful menstruation, 800 to 1000 mg of magnesium a day may help alleviate cramping.

    Considerations

    • Shannon suggests following an 80/20 rule. Because we live in culture where it's impractical to expect a 100 percent wholesome diet, try to only make treats about 20 percent of your intake.

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