10 ways to improve egg health

Eggs obviously play a crucial role in fertility, as they are responsible for producing healthy embryos. Unfortunately, egg quality can decrease with age, which can make it more difficult to conceive.

However, you can improve the quality of your eggs. Here are 10 ways to improve egg health.

Eat a balanced diet

 A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help improve egg health. Foods rich in antioxidants, such as berries, leafy greens, and nuts, can also help protect eggs from damage.

Take a look at our Eat Yourself Pregnant free download. This includes a number of recipes from Zita's book to help you support your reproductive health nutritionally.

Take supplements

Supplements can help provide the body with the nutrients it needs to support egg health.

For those looking specifically to support their egg health, we recommend Zita West Ultimate Egg Health Pack. This contains all of the supplements recommended to support their egg quality including high quality preconception multivitamins and minerals, antioxidants, Co-enzyme Q10 (coq10), inositol, essential fatty acids for fertility and friendly bacteria to support the vaginal microbiota.

Manage stress

Trying to conceive is likely to be a stressful experience at times, and can add to the natural stresses of everyday life. Whilst stress is inevitable, it is vital to manage stress where possible. 

When the body experiences stress, it produces stress hormones such as cortisol and adrenaline, which can disrupt hormonal balance and affect the menstrual cycle. Stress can also lead to inflammation, which can damage eggs and reduce their quality. It can also produces free radicals, which can cause oxidative stress and damage to cells, including eggs.

To help manage stress effectively, consider practising stress reduction activities such as yoga, mindfulness, meditation and deep breathing exercises.

Maintain a healthy BMI

Maintaining a healthy BMI is crucial for overall reproductive health and egg quality.

Those who are underweight or overweight may experience hormonal imbalances that can negatively affect their fertility.

For instance, being underweight can lead to a decrease in oestrogen levels, which can impact ovulation and reduce the quality of eggs produced. On the other hand, being overweight can cause an increase in insulin levels, which can lead to inflammation and hormonal imbalances that can affect egg quality.

Excess weight can also put added stress on the body, which can contribute to oxidative stress and inflammation. These factors can damage cells, including eggs, and reduce their quality. In contrast, maintaining a healthy BMI can help reduce inflammation and promote a healthy hormonal balance, which can improve egg quality.

Exercise regularly

Regular exercise is an essential component of a healthy lifestyle and can have a positive impact on reproductive health, including egg quality. Exercise can improve blood flow to the reproductive organs, including the ovaries, which can enhance their function and promote the production of healthy eggs.

In addition, exercise can help regulate insulin levels and reduce inflammation, which can contribute to hormonal imbalances that affect egg quality. High levels of insulin can lead to insulin resistance, which can cause inflammation and oxidative stress that can damage cells, including eggs. Regular exercise can help improve insulin sensitivity, reduce inflammation, and promote a healthy hormonal balance.

Avoid smoking and alcohol

Smoking and alcohol consumption can have a negative impact on reproductive health and egg quality. Nicotine and other harmful chemicals found in tobacco smoke can damage cells, including eggs, and reduce their quality. Smoking can also reduce blood flow to the reproductive organs, including the ovaries, which can impair their function and reduce the number and quality of eggs produced.

Alcohol can impair liver function, which is responsible for metabolising hormones and regulating their levels in the body. This can lead to hormonal imbalances that can affect ovulation and reduce the quality of eggs produced.

Alcohol consumption can also lead to oxidative stress and inflammation, which can damage cells, including eggs, and reduce their quality. 

Get enough sleep

Getting adequate and quality sleep is essential for overall health and can have a significant impact on reproductive health and egg quality. Sleep is the time when the body repairs and rejuvenates itself, and it plays a crucial role in maintaining hormonal balance, which is essential for optimal reproductive function.

Moreover, sleep deprivation can lead to an increase in stress hormone levels, such as cortisol, which can interfere with reproductive hormone production and reduce the quality of eggs. Elevated cortisol levels can also contribute to oxidative stress and inflammation, which can damage cells, including eggs, and reduce their quality.

Avoid exposure to toxins

Endocrine disrupting chemicals (EDCs) are chemicals found in everyday products, such as plastics, pesticides, and personal care products, that can interfere with the body's endocrine system, which is responsible for producing and regulating hormones. Exposure to EDCs has been linked to a range of adverse health effects, including reproductive health issues and impaired egg quality.

To learn more about EDCs, their role on fertility and what you can do to support yourself, click here.

Consider acupuncture

Acupuncture is a traditional Chinese medicine practice that involves the insertion of thin needles into specific points on the body to stimulate healing and balance the flow of energy, or Qi, throughout the body. Acupuncture has been shown to have a range of health benefits, including improving reproductive health and egg quality.

Studies have found that acupuncture can help regulate the menstrual cycle, increase blood flow to the reproductive organs, and reduce stress levels, all of which can improve reproductive health and egg quality. Acupuncture has also been shown to regulate hormone levels, such as follicle-stimulating hormone (FSH), which is responsible for stimulating the growth of follicles and the development of eggs.

Research has also suggested that acupuncture may improve the success rates of assisted reproductive technology (ART) procedures, such as in vitro fertilization (IVF). Acupuncture may help improve the quality of eggs retrieved and increase the chances of a successful pregnancy.

Seek medical advice

If you are struggling with fertility, it is important to seek medical advice. Your doctor can recommend fertility tests and treatments that can help improve your chances of conceiving.

Improving egg health can take time, and there are no guarantees when it comes to fertility. However, by following these tips, you can take steps to improve your egg health and increase your chances of getting pregnant.