9 Free Ways To Support Your Fertility
- Jul 23
- 3 min read
In the age of skyrocketing prices and increasing cost of living, I hope it provides ease for you to know that some of the most foundational basics for supporting menstrual health and fertility are free 😌
Often it can feel overwhelming when there are so many products and treatments out there to explore to help support your fertility, but they can often also be pricey.
Before spending large amounts of money on these things, ensure you have the basics down pat first.
Below I’ve listed my top 9 tips on how you can support your fertility for FREE.
Eat at regular meal times
Eat at regular meal times and don’t skip meals. Opt for nutrient dense foods/melas as much as possible. Eating regularly helps to deliver a steady stream of nutrients to your body that then fuel egg quality, hormone production and also support blood sugar balance.
Optimise sleep
Support the beautiful melatonin. Our sleep supportive hormone, melatonin, is also a master antioxidant that plays a big role in egg quality as well as hormone production (especially FSH, LH and progesterone!).
The more quality sleep you can get, the better overall for your fertility
Calm the nervous system
All the supportive foods and supplements can only do so much if your lifestyle or past is keeping you locked in a state of fight or flight. All systems of the body function optimally when we regularly access the parasympathetic rest, digest and calm branch of the nervous system, especially the reproductive system.
Spent quality time in nature
Nature is the ultimate healer. S[ending regular, quality time outdoors in nature does many different tangible things for the body; reducing inflammation and soothing the nervous system bring two of them. Both of which play large roles in fertility.
Regular movement
Move your body in a way that feels good and sustainable for you. Exercise and fertility is somewhat like goldilocks and the three bears, we want not too much high intensity exercise that you’re depleting yourself and affecting hormone production, shortening the luteal phase and impacting the endometrial lining growth, and not too little that it’s contributing to issues with inflammation, insulin resistance, blood sugar issues and poor muscle mass. You need to find what works best for your body, and your menstrual cycle can give you the feedback you need to determine this!
Reduce exposure to endocrine disrupting chemicals (EDCs)
Endocrine disrupting chemicals disturb the fertility on many levels, such as impacting egg and sperm quality, impacting hormone production, worsen endometriosis, PCOS and fibroids, increase rates of ovarian cysts, anovulation, primary ovarian insufficiency and impact embryo implantation. EDCs are everywhere, so taking steps to reduce exposure is necessary in today's world. Swap plastic water bottles for glass or stainless steel, and same goes for food storage containers. Switch bathroom and cleaning products for natural/organic alternatives.
Learn about your menstrual cycle and your fertile window (not the apps)
Learning when you are fertile in your menstrual cycle is likely one of the most important pieces of information you need when trying to conceive. When you actually ovulate may be entirely different from the prediction your app is giving you. You need to know how to tell when your fertile window has both opened and closed for each menstrual cycle to optimize your chances of conception. You can do this with high accuracy when learning the symptothermal method, a type of Fertility Awareness Based Method (FABM).
Healthy sun exposure
Exposing your eyes to sunlight first thing in the morning helps to support your circadian rhythm which plays a crucial role in fertility. Vitamin D from the sun also fuels fertility and reproduction at every step of the way: from hormone production, to egg quality and maturation, to ovulation, fertilization, implantation, progesterone, pregnancy. Vitamin D does it all. Plus, it is supportive for conditions such as endometriosis, PCOS, period pain and any menstrual cycle irregularities.
Encourage pelvic blood flow
All of the goodness you are bringing into your body like the nutrient dense foods, supportive herbs and targeted supplements need to actually get to your ovaries to do their job, and they get there via the blood! Optimal pelvic blood flow is crucial for egg quality and maturation, ovulation, implantation and pregnancy.
Support pelvic blood flow with hot foot baths, acupuncture (not free, but I’m including it anyway), moxa (follicular phase), castor oil packs (follicular phase), warm baths, moderate exercise and legs up the wall pose.
The things you do day in, day out are the things that culminate and influence your overall health and fertility ❤️
