Fertility signs and supporting nutrition
Having sex with the hopes of getting pregnant without knowing your fertile window can be exhausting and disheartening. It’s like shooting arrows at a moving target. This is why preparing for pregnancy is a journey that begins by becoming familiar with your fertile window.
Fortunately, the body is a brilliant masterpiece that provides us with signs prior to ovulation that makes it easier to predict when this part of the cycle will take place. These signs include observation of your basal body temperature and the presence and quality of your cervical mucus. Paying close attention to these two signs can potentially reduce the stress and guessing that comes with identifying the right time to be sexually active with the intention to conceive.
The fertile window is generally about five days prior to ovulation and the day of ovulation, providing roughly six viable days for conception. Tracking your basal body temperature and cervical mucus will help to identify when you’re in this fertile window.
Basal Body Temperature
The basal body temperature is your temperature upon waking. Ideally, you want to take this temperature at the same time every morning. Before ovulation, your basal body temperature is lower, somewhere between 97 to 97.7 degrees Fahrenheit. One to two days after ovulation, the temperature should rise roughly two-tenths of a degree. It usually stays elevated just before the next period.
This temperature shift only tells us when ovulation has already occurred, and thus, our fertile window has already passed. This is a very useful tool, however, to predict ovulation for future cycles if you have been tracking for a few months and have already identified patterns.
Tracking your temperature can also be a good indicator of other health and hormonal issues that may affect your fertility. If your temperature is on the lower end, below 97 degrees consistently, this could be a sign that perhaps you're not getting enough calories or quality sleep, or it may be related to a thyroid issue. When the thyroid is not functioning optimally, this will impact the metabolism and therefore impact the basal body temperature. Maintaining a healthy weight, neither underweight (below 22% body fat) nor overweight, is key to avoiding hormone disruption.
Cervical Mucus
The cervical mucus is important because it keeps the sperm alive for up to five days, facilitates sperm motility, helps advance it to its destination, and acts as a filter for abnormal sperm. There is peak and non-peak cervical mucus, but both are considered viable and fertile. Peak refers to the cervical mucous present just before or during ovulation, and the research suggests that the peak cervical mucous may be more hospitable to sperm.
The cervical mucous is normally at a pH of 3-4.5. This creates a more acidic environment that protects the vaginal canal from allowing pathogens to take up residence. The sperm, however, thrives at a much more alkaline pH of 7-8.5. Nearing ovulation, the cervical mucous shifts to provide this ideal pH for sperm. Estrogen is the primary hormone that contributes to this pH change.
Some things to consider that can impact cervical mucus include infections such as bacterial infection (BV) or yeast infection, hormonal imbalances, certain medications (antihistamines, fertility drugs, etc.), stress, nutrient depletions, surgical procedures, and even sleep.
Nutrition for Basal Body Temperature
Supporting our basal body temperature should always start with obtaining adequate caloric intake, with a healthy balance of all three macronutrients. Aiming for a ratio of 30% protein, 30% fat, and 40% carbohydrates is a great place to start, allowing for adjustments to be made from here based on your own unique needs. This helps ensure one is not underweight, which can impact hormones and lead to anovulation.
It’s also recommended to eat warm cooked foods as often as possible. This best supports the digestive system so that it does not have to work too hard, and energy can be reserved for other important functions. Maintaining a healthy thyroid will also help regulate body temperature. Nutrients that support the thyroid include:
Selenium: seafood, Brazil nuts,
Iodine: seafood, seaweed, dairy, eggs
zinc: pumpkin seeds, most seeds, oysters
Foods to avoid that can negatively impact your body temperature include:
Alcohol
Gluten & Soy: affect your thyroid
Caffeine: suppresses the appetite
Nutrition for Cervical Mucus:
Factors involved in cervical mucus production and quality include hydration, hormone balance, vaginal pH, and the microbiome.
Since cervical mucus is fluid, it is important to consider the role of hydration. Evidence supports this role of hydration with a correlation between antihistamine use and lack of cervical mucus. Foods that support this include:
Filtered Water
Bone broth
Coconut water
Fresh fruit and vegetables provide natural healthy sources of electrolytes.
Maintaining a healthy balance between estrogen and progesterone is also very important to our cervical mucous. Foods that support this balance include:
Cruciferous vegetables (broccoli, kale, cauliflower)
B-vitamin-rich foods (avocado, eggs, legumes, leafy greens, animal protein)
Fiber-both soluble and insoluble (flax seed, oats, banana, most vegetables)
Promoting a favorable pH involves supporting the microbiome throughout the cycle. Foods to incorporate here include:
Fermented foods-kimchi, kombucha, kefir
Prebiotics-onions, garlic, asparagus
Fiber-both soluble and insoluble (see above)
Possible probiotic supplementation
We also want to provide certain nutrients that support cervical health more broadly. These include:
Vitamin A: leafy greens, carrots, sweet potato, even leafy greens, and then animal products
Folate:
Vitamin C: colorful citrus fruits, colorful veggies, bell peppers
B6: Eggs, salmon, bananas, and chickpeas fortified in nutritional yeast.
B12:
Zinc: seeds and pumpkin seeds,
L-Arginine: amino acid. And this is found in meat, fish, nuts, legumes, dairy and whole grains.
Prenatal Vitamins
Food sensitivities are something to consider as well, as these can contribute to inflammation, which may impact cervical mucus production. This is a good reason to consider keeping a food and mood journal.
Remember, basal body temperature and cervical mucus are your body’s natural tools for identifying your fertile window. There are numerous paper charts and apps that make this very manageable.
Watch the full episode of Rebel Roots Nutrition on Youtube HERE, or listen to the Podcast episode HERE.
For more personalized support around how to best nurture your body for optimal fertility, you can book a call with Carla at rebelrootsnutrition@gmail.com,
For more resources, check out https://www.rebelrootsnutrition.com/freebie-library