Guest blog by Jennifer Redmond is a certified integrative nutrition health coach and fertility expert.
The terms “gut health” and “hormone health” are ubiquitous in wellness content today. But did you know that there’s a relationship between your gut health and hormone health? It starts with your microbiome.
Your microbiome is made up of trillions of microorganisms in your intestines – and its composition, which is unique to you, influences just about everything happening in your body and mind.
Dysbiosis refers to a disruption in the gut microbiome. The most well-known symptoms of dysbiosis are digestive issues like bloating, gas, constipation and diarrhea. But dysbiosis can also cause fertility issues (even without digestive symptoms) including endometriosis, infertility, miscarriage and polycystic ovarian syndrome (PCOS).
While there are a number of factors that can lead to dysbiosis and impact the gut fertility connection, let’s focus on three:
- Diet, including gluten and other food sensitivities. Eating a nutrient rich diet and removing food triggers has a profound effect on gut and hormonal health.
- Stress. Getting your body out of fight or flight mode will help heal your gut and hormones.
- Disrupted sleep (circadian rhythm). Lack of sleep and disrupted circadian rhythm are known hormone disruptors.
Eating for gut health and fertility
- Increase your consumption of fruits and vegetables. Aim for 8 to 10 servings a day.
- Increase fiber by introducing a small amount of legumes and 2 tablespoons of flax seeds into your diet daily.
- Experiment with gluten. Remove gluten from your diet for several days up to several weeks and notice how you feel when you add it back in. Bloated, constipated or other symptoms?
- Enjoy probiotic-rich foods: coconut yogurt, kimchi, sauerkraut, pickled veggies.
Stress reduction for gut health and fertility
- Start each morning with a body scan to help you tune into how you’re feeling and where your body is holding stress. That will make it easier to reset when stress takes hold.
- Focus on your breath. The 4-7-8 technique is a quick way to reset. Breathe in for a count of 4, hold your breath for a count of 7, exhale for a count of 8. Repeat this 3 times.
- Practice gratitude. At the end of day think of all the things you were grateful in the day – big or small – and then choose the one that matters most to you, and say, “thank you”.
- Choose an activity and be really mindful while doing it, incorporating all your senses. Mindful eating – how does the food look, taste, smell and feel in your mouth? A mindful walk in silence – what do you see, smell, hear and feel?
Better Sleep and Circadian Rhythm for Gut Health and Fertility
- Wake up at the same time each morning and ease into your day with a morning practice: meditation, visualization, journaling, affirmations or reading (not on a device).
- Get sunlight in the morning. If natural light isn’t an option, use a light box.
- Stop using electronics, including your phone, at least an hour before bedtime.
- Develop a pre-bed routine to help you unwind. It can include any of the morning practice suggestions above or listening to music, stretching or taking a bath.
Jennifer Redmond is a certified integrative nutrition health coach and fertility expert. She helps women boost their fertility, take control of their health, and feel deeply supported by taking a 360-degree view of their wellness.
Jennifer has worked in the infertility field for more than 15 years and has been featured in Prevention magazine, Inc.com, FertilityAuthority, the publications of RESOLVE: The National Infertility Association and RESOLVE New England and on many fertility clinics’ websites.
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