
In recent years, there’s been a rising focus on women's health, particularly fertility, menstrual cycles, and the perimenopause, and how these areas impact our overall well-being. One crucial but often overlooked aspect of this conversation is egg health. While many women are familiar with fertility challenges, the quality of their eggs plays a significant role in their reproductive journey — and surprisingly, it can be influenced by lifestyle changes.
Egg health is one of the most underserved areas of women’s health. According to Danielle Fox, co-founder of the fertility supplement brand Ova, improving egg health isn’t just about fertility; it can also help manage conditions like PCOS, endometriosis, and menstrual cycle issues. Optimising egg health also plays a key role in improving IVF outcomes and delaying the onset of perimenopause.
The Science Behind Egg Health
Unlike male sperm, which regenerates every few months, women are born with a finite number of eggs—around one to two million, which dwindles to approximately 400,000 at puberty. While you can’t change the quantity of eggs you’re born with, you can improve their quality. “Egg quality is a key factor in fertility, and lifestyle changes can make a big difference in enhancing it,” says Fox.
1. Adopt a Mediterranean-Inspired Diet
Your diet plays a pivotal role in egg health. Research has shown that a Mediterranean-inspired diet, rich in healthy fats, vegetables, whole grains, and lean protein, can significantly improve overall fertility. Incorporate plenty of oily fish, nuts, seeds, beans, legumes, and colourful vegetables into your meals. Limit your intake of sugar and red meat, and opt for plant-based sources of omega-3s, such as algae oil, which are beneficial for egg health and inflammation reduction.
2. Exercise Regularly
Exercise is not only good for overall health but can also enhance fertility by balancing hormones and improving circulation to the reproductive organs. Regular physical activity helps maintain a healthy weight, which is crucial for optimal egg quality. It also reduces stress, which can have a negative impact on reproductive health.
3. Manage Stress
Chronic stress can hinder fertility by disrupting hormonal balance and affecting the menstrual cycle. Techniques such as mindfulness, yoga, and deep breathing exercises can help reduce stress, allowing the body to function more efficiently. Taking time to relax and focus on your mental health is just as important as focusing on physical well-being.
4. Prioritise Sleep
Getting enough quality sleep is essential for maintaining hormonal balance, which directly affects egg health. Poor sleep can lead to irregular cycles and impaired fertility. Aim for 7-9 hours of uninterrupted sleep each night to support the body’s natural rhythms and enhance reproductive health.
5. Incorporate Fertility-Boosting Supplements
While lifestyle changes form the foundation of good egg health, supplements can provide additional support. OvaHer, developed by Fox and her co-founder Kat Lestage, is designed to improve egg quality by delivering bioavailable nutrients that support fertility. The formula includes 26 essential nutrients like choline, folate, vitamin D3, magnesium, and omega-3 fatty acids derived from algae oil, ensuring that your body receives the vital nutrients for optimal egg health. These nutrients are commonly found in a Mediterranean diet, making them a natural fit for fertility support.
Empowering Women for Better Fertility
Fertility challenges can feel overwhelming, but taking a proactive approach to egg health can make a significant difference. While it’s crucial to focus on the things you can change, it’s equally important to remember that fertility is a two-person process. Male fertility also plays a critical role in conception, and men can benefit from similar lifestyle changes and supplements to improve sperm health.
By taking these steps, women can feel more empowered in their fertility journey, knowing they are optimising their egg health and supporting overall reproductive well-being. As Fox says, “Fertility isn’t a privilege, it’s a right for all,” and improving egg quality can increase the chances of a successful pregnancy when the time is right.
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