The "3 Fs" of Fertility

Here are my "3 Fs" of Fertility. Ok, it is really two "Fs" and one "Ph" but that doesn't have as nice of a ring to it, and isn't as easy to remember. Each of the 3 "F's" are nutritional considerations I recommend every day to my clients trying to conceive to support hormone balance throughout the menstrual cycle and beyond.

Fatty Acids

Dietary fats are the building blocks of our hormones, so prioritizing high amounts in your diet is ideal. Seed cycling, or eating specific seeds for each phase of your menstrual cycle, can be used to help balance hormone levels, and may help regulate menses. The increased omega 3 fatty acids supportive of hormone production for each phase of your cycle and are anti-inflammatory.

The goal is 1-2 tbs per day of whole seeds or oil. These can be added to smoothies, soups, salads/dressings or baked with.

For Seed Cycling:

Days 1-14 Follicular Phase:

• Eat 2 tbs of pumpkin or flax seeds

Days 15-28 Luteal Phase:

• Eat 2 tbs sunflower, chia or sesame seeds

Phytoestrogens

Phytoestrogens are compounds found in herbs and vegetables that closely resemble our own body's estrogen hormone metabolites. Organic tofu, edamame and all of the brassica family vegetables such as broccoli, cauliflower, brussels sprouts, kale, collard greens, chard, and bok choy are great sources.

I recommend 1/2-1 cup of these foods most days. For These can be eaten raw or cooked, but light steaming can help bring out the nutrients, and makes them more easily digestible. You can eat them whole or chopped finely, or even blend them. Those with hypothyroid issues should always prioritize steaming, as the process breaks down some other "goitrogenic" compounds that may impair thyroid function. These veggies also have compounds such as indole-3-carbinol, that helps our bodies process estrogens in the liver, aiding overall hormone balance throughout our cycle.

Avoid eating any/or the forms that are known triggers for you. The important things is eat them whatever way works and feels best for you. Many of these veggies are also a great source of both protein and fiber.

Fiber

Dietary fiber is essential for hormone balance. Fiber directly binds estrogen-bi products from the liver, allowing them to be eliminated in our stool. Many of these estrogen bi-products are pro-inflammatory. In the absence of adequate fiber they can be reabsorbed, contributing to symptoms like PMS or heavy bleeding. This is why having regular bowel movements is one of my top priorities for those working on their fertility or dealing with hormonal symptoms. Fiber, (along with adequate hydration) is key!

Fiber also aids in slowing down the breakdown of carbohydrates, stabilizing our blood sugar levels after meals. Various different forms of fiber are food for beneficial gut bacteria as well!

Luckily, if you are eating all those awesome phytoestrogen containing veggies and seeds in most days, you are getting some good fiber intake. I recommend a total of 25-30 grams each day.

Men can focus on eating extra nuts and seeds such as flax, walnut and pumpkin seeds, which are high in omegas but also have minerals that help support healthy sperm production.

The "3 Fs" are also great for perimenopausal hormone support. If you are having irregular cycles, you can just alternate the seeds every 2 weeks. If you get a period start over. If you are menopausal, incorporating flax and or chia regularly, are still great nutritional omega 3 support.

As you can tell, there are so many reasons to consider food as medicine. Despite seeing it time and time again, I am always surprised by the benefits my clients and patients have when they chose to prioritize these nutritional changes. I know that for myself, focusing on the "3 F's" helped lessen my own symptoms of heavy, painful bleeding and hope you find them helpful too,

Dr. Bethany