During my journey in the role of nutrition one of the things that interested me the most is how it impacts our fertility. In my research I got to understand how incredible and how complex the female body is. I also learned that nutrition plays an important role helping our bodies to function. If everything is in balance it will function smoothly, however if there is something missing or wrong it will adapt, and sometimes this adaptation means prioritizing some functions over others. For women, many times, this means that other vital body functions will be prioritized over the reproductive system. This relation between reproductive function and nutrition is what I want to discuss in this article.

Puberty and menarche

Puberty Puberty is the process after which the body becomes sexually mature - meaning girls will start their menstrual cycles and can eventually become pregnant. In most girls, the first sign of puberty is the beginning of breast development (breast buds), which occurs at an average age of approximately 11 years old. In girls, the growth of pubic hair typically begins after breast development, followed by the growth of hair in the armpits. The onset of menstruation (having periods) usually happens later than the other physical changes and usually occurs around two and a half years after the onset of puberty. The onset of puberty can occur between 9 and 14 years of age. All of these changes are triggered by hormones that will control women’s fertility and sexuality for the entirety of their lives.

Menarche is the first period a girl has during puberty. As we know many factors can influence the onset of menarche, one been nutrition. The foods a girl eats can influence when she will have her first period. It also can define the intensity and level of pain she will feel. Yes, the intensity of menstrual cramps are related to the type of food we eat.

How exactly food can influence menarche?

Although the studies aren’t conclusive evidence shows that the amount of energy consumed can influence the onset of menses in girls. It also points that protein intake can influence when menses will happen. For example one study points that protein from animal sources can accelerate the onset of menarche by an average of 5 months if compared with girls eating mainly a vegetarian diet. Another study, however, pointed that girls fed a soy-based formula at or before the fourth month of life reached menarche earlier than girls raised on other feeding methods. Both studies may suggest that estrogens found in cattle and soy products could be an influence factor on the onset of menarche. And despite the fact that more research is needed to prove this theory, avoiding animal products and eating soy in moderation is recommended to help keep hormonal balance and ensure girls reach menarche naturally.

What about cramps?

As we will see more in depth in this article excess fats can cause our cells to produce more hormones than we needed, causing excess estrogens to be released in the bloodstream. The excess estrogens can then cause imbalances and influence the intensity of menstrual cramps. One thing we can try to minimize cramps is to avoid animal products - as they are reach in saturated fats - and oils, including vegetable oils.

During a women’s cycle estrogens are released in waves. It peaks when it is time to release the egg, then it falls quickly. It will rise again in preparation to receive the fertilized egg - it thicken the endometrium or uterine linen. If the egg is not fertilized the uterine linen is disintegrated and the estrogen levels drop rapidly. As the linen breaks apart it releases chemicals called prostaglandins, that causes cramps. This is when everything gets connected. If we eat too much of estrogen releasing foods, the uterine linen becomes too thick and when it disintegrates it releases way more prostaglandins, therefore causing stronger menstrual cramps. If the amount os estrogens in the bloodstream is reduced so will menstrual cramps. And the best way to achieve this is avoiding animal fats (cheese, eggs, meat), oily foods (deep-fried foods, oils, oily dressings) and fiber-depleted foods (white bread), all foods that cause estrogens increase.

Hormones and the female reproductive cycle

Several hormones work together to regulate the female reproductive cycle. Without them, or if they are imbalanced, our bodies can’t function well. Let’s dive on the function of these hormones to understand their impact on the female reproductive cycle and fertility.

Gonadotropin-releasing hormone (GnRH) - is secreted by the hypothalamus and controls the ovarian and uterine cycles and stimulates the release of follicle-stimulating hormone (FSH) and luteinizing hormones (LH).

Follicle-stimulating hormone (FSH) - initiates follicular (eggs) growth and the secretion of estrogens. Luteinizing hormones - stimulates the development of ovarian follicles and their full secretion of estrogens and the formation of the corpus luteum. The corpus luteum then produces and secretes estrogens, progesterone, relaxin and inhibin (all important hormones in fertility and pregnancy).

Estrogens - are secreted by the ovarian follicles and have several important functions in the body. Promote the development and maintenance of female reproductive structures. Stimulates protein synthesis, acting with insulin-like growth factors (assist in growth and development), insulin and thyroid hormones. Lower blood cholesterol level.

Progesterone - works with estrogens to prepare the endometrium for implantation of fertilized egg and maintenance of pregnancy. Relaxin - inhibits uterine contractions. It is mainly produced and released by the placenta during pregnancy. It helps to relax the muscles of the uterine cervix to help deliver the baby.

What is the role of Nutrition with female hormones?

Now that you know more about the roles of female hormones is it time to understand how we eat influences hormone production and fertility.

Fat and hormones

Fat cells produce hormones that are released in our bloodstream, if we have too much fat it will produce much more hormones than we need, and isn't actually a good thing. The excess fat will produce both extra estrogens and androgens. Excess fat also reduces the amount of sex hormone-binding globulin (SHBG) in the bloodstream. SHBG are important as they hold on to the hormone molecules and keep them inactive until they are needed. Without enough SHBG the extra hormones are running free and become overactive. The opposite isn't too good either. If a person is too lean, infertility can also become an issue, as too little fat tissues means lower estrogens levels, which can possibly shut down ovary function. Considering both scenarios, the ideal is trying to stay within the normal BMI range when it comes to optimizing your body for fertility.

Fibers and hormones

Fibers are important nutrients found only in plants. Dietary fibers are good to help lower cholesterol levels, keep blood insulin on track and make us feel fuller after eating a meal. They also make sure that our hormones are balanced. Our livers work to remove toxins and any excess substances from our bloodstream. These also include any excess hormones. The liver filters these substances and sends them to our intestine where they are trapped by dietary fibers that then are eliminated with waste. However if there isn’t enough fiber these excess substances and toxins are reabsorbed and dumped back into the bloodstream increasing once again the hormone levels in our bodies. You can see now how everything can get out of balance following this cycle. In summary, we all need to eat fiber rich foods such as vegetables, grains, fruits and beans to help maintain our hormone levels balanced and prevent infertility.

Conclusion

While a lot can impact our hormonal balance, there are a few things we can do to keep them on track and improve our fertility. We now know that fat can cause hormonal dysfunction in our bodies. Too much fat will cause production of extra hormones and will inhibit the release of sex hormone-binding globulin (SHBG) in the bloodstream. On the other hand, too little fat will shut down sex hormone release which can impact on ovulation. All that said the best is to stay within normal BMI ranges (18.4 - 24.9). The amount of fiber we have in our bodies is also a factor when it comes to hormone regulation. When we don't have enough the excess hormones are absorbed back to the bloodstream instead of eliminated, causing hormone excess in the body which can lead to fertility dysfunction.

Eating a wholesome diet that includes fresh fruits and vegetables, whole grains and beans and avoiding animal products such as meats, dairy and eggs will help balance the hormones in our bodies and therefore improve fertility. It will also help controlling menstrual cramps during cycles.