As a dietitian, I am passionate about helping individuals achieve optimal health through proper nutrition. In this blog post, we will explore the fascinating connection between diet and menstrual cycling. Menstrual cycles can be influenced by various factors, and diet plays a significant role in regulating hormonal balance, managing symptoms, and supporting overall reproductive health. From nutrient deficiencies to food choices, we will delve into how what we eat can impact our menstrual cycles, and how making informed dietary choices can positively impact women’s health. So, whether you’re looking to understand how your diet affects your menstrual cycle or seeking practical tips for a healthier lifestyle, keep reading to learn more about the impacts of diet on menstrual cycling.
Firstly, what is considered a healthy menstrual cycle?
The average length of the menstrual cycle is 28-29 days – but a healthy menstrual cycle is defined anywhere from 24-35 days.
What is Ovulatory Dysfunction?
Ovulatory dysfunction refers to the failure of ovulation to occur (anovulation) or its occurrence on an irregular basis (oligo-ovulation). This condition represents a significant contributor to infertility, accounting for approximately 30 percent of cases.
There are many factors that impact ovulation including age, alcohol, hormones, and body weight/BMI.
Can Diet Improve Ovulatory Disorders?
The million-dollar question – can dietary modifications really improve ovulatory disorders and fertility?
The answer is a resounding YES! Research has shown that what we eat can have a powerful impact on our ovulatory function. In fact, a comprehensive study called the Nurse’s Health Study, which followed over 18,000 healthy women with no history of infertility, found that following a healthy fertility diet was associated with a significant reduction in the risk of ovulatory dysfunction (1). And get this – following a combination of 5 or more lifestyle factors was linked to a whopping 69% lower risk of ovulatory dysfunction! This just goes to show the incredible impact that diet and lifestyle can have on our fertility.
What Dietary Changes Impact Ovulation?
Here are 5 of the key dietary changes found by research to possibly improve ovulatory disorders:
1. Eat More Plant-Protein!
Did you know that swapping out animal-based proteins for plant-based proteins can do wonders for your ovulatory health? I wasn’t surprised to hear this, given all the amazing benefits that come with plant-based proteins.
What’s really cool is that even just consuming 5 percent of your total energy intake as vegetable protein instead of animal protein can lower the risk of ovulatory infertility by more than 50%!
On the flip side, the consumption of red meat, chicken, and turkey has been linked to a greater rate of ovulatory disorder infertility (2). The reason? The authors suggest that animal-based proteins tend to cause a greater insulin response compared to plant-based proteins, which can throw off your ovulatory function. But don’t worry, you don’t have to go full-on vegan to reap the benefits – incorporating a few meatless meals per week can still make a big difference. So why not give it a try?
Some delicious plant-based proteins to include in your diet are lentils, beans, tofu, tempeh, and quinoa. Let’s support our ovulatory health with some tasty and nourishing plant-based meals!
2. Consume More Low Glycemic Carbohydrates
If you’re looking to support your ovulatory health, eating a diet rich in low glycemic foods may be just the ticket! By opting for low glycemic foods, which have a slower and more steady effect on blood sugar levels, you can help regulate insulin production and reduce the risk of insulin resistance This may translate to more regular menstrual cycles and better fertility (3). So why not try incorporating some low glycemic foods into your meals?
Some great examples include non-starchy vegetables, whole grains, legumes, and fruits like apples and berries. Let’s nourish our bodies and support optimal ovulatory health together!
3. Be Mindful of Food Sources of Trans Fat
Researchers found that even a small 2 percent increase in trans-fat intake can increase the risk of ovulatory infertility by a whopping 94%! (4) That’s why it’s important to choose healthy fats instead. While total fat intake doesn’t seem to make a difference, focusing on consuming monounsaturated fatty acids and polyunsaturated fatty acids can all be beneficial for ovulatory health (3). Some examples of healthy fats to include are avocado, nuts, seeds, fatty fish, and plant-based oils like olive oil. So let’s prioritize those healthy fats!
4. Increase Full Fat Dairy
To be completely honest, this finding surprised me! It turns out that opting for full-fat dairy instead of low-fat dairy can actually promote ovulatory regulation. They suspect that this could be due to the increased levels of estrogen and fat-soluble vitamins found in full-fat milk. Additionally, it contains a higher concentration of trans-palmitoleic acid, a fatty acid that may help to enhance insulin sensitivity (5).
What does this mean for you? Well, it could involve swapping out your low-fat dairy products for their full-fat counterparts, or reintroducing them into your diet if you have previously eliminated them. Of course, this depends on your individual circumstances and dietary needs, so it’s always best to consult with a qualified professional to determine what’s right for you. But overall, it’s exciting to learn that something as simple as switching up your dairy intake could potentially have a positive impact on your ovulatory health!
5. Folic Acid/Folate
Folate is the natural form of vitamin B9 that you can find in various foods. On the other hand, folic acid is a synthetic form that’s usually added to supplements and fortified foods. It’s important to note that both forms of B9 are essential for maintaining good health.
If you’re planning to conceive, it’s essential to get adequate B9 in the diet. Studies show that folic acid plays a crucial role in reducing the risk of neural tube defects in newborns. However, it’s interesting to note that folic acid may also play a role in ovulation.
In a Nurses’ Health Study II cohort, women who consumed six or more multivitamin tablets per week had a 41% lower risk of ovulatory infertility compared to non-consumers (6). Another study found that folate intake was related to a lower frequency of sporadic anovulation and increased progesterone levels in young healthy women (7).
Overall, it’s essential to ensure that you’re getting enough vitamin B9 in your diet, whether through natural sources or supplements, especially if you’re planning to conceive. It’s important to keep in mind that everyone’s nutritional needs and health background are different. Therefore, before making any changes to your diet or taking supplements, it’s always best to consult a healthcare professional. They can help you determine the appropriate amount of vitamin B9 you need based on your individual needs and health status.
Takeaway:
It is important to understand what a healthy menstrual cycle looks like and how ovulatory dysfunction can impact fertility. Through dietary modifications, it is possible to improve ovulatory disorders and fertility. However, it is essential to keep in mind that every person’s dietary needs and circumstances are unique. Additionally, there are many other factors to consider when look ovulatory health – and diet is just one important piece of the puzzle. Therefore, it is important to work with a healthcare provider to receive more personalized advice and support for your specific situation. By taking an individualized approach to nutrition and collaborating with a healthcare provider, you can support your reproductive health and overall wellbeing through proper nutrition.
References:
(1). Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007;110(5):1050-8
(2). Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Protein intake and ovulatory infertility. Am J Obstet Gynecol. 2008;198(2):210.e1-7
(3). Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility. Eur J Clin Nutr. 2009;63(1):78- 86.
(4) Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018;218(4):379-89.
(5). Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007;22(5):1340-7.
(6). Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertil Steril. 2008;89(3):668-76.
(7). Gaskins AJ, Mumford SL, Chavarro JE, Zhang C, Pollack AZ, Wactawski-Wende J, et al. The Impact of Dietary Folate Intake on Reproductive Function in Premenopausal Women: A Prospective Cohort Study. PLOS ONE. 2012;7(9):e46276.
