Inflammation is a normal immune process in our body, but when chronic and exacerbated by factors such as an unbalanced lifestyle and diet, it can cause more trouble than good. In women’s health and fertility, chronic inflammation is associated with endometriosis, polycystic ovary syndrome (PCOS), hidden infections causing endometritis, fibroids and polyps. With long standing inflammation, some of these conditions may present with varying degrees of pain at different times of the cycle, communicating to the body that something needs our attention. Other symptoms and conditions that can be associated with chronic inflammation include anxiety, depression, digestive issues, chronic pain, fatigue, auto-immune conditions, and hormone imbalance.
In our modern world, there are many factors contributing to inflammation including the foods we consume on a daily basis, our environments, and our lifestyles, all of which play a direct part in our health and sometimes our fertility. Choosing anti-inflammatory diet and lifestyle practices can help to reduce inflammation in the body. This includes eating organic, unprocessed foods including fruits and vegetables, lean protein, nuts, seeds, whole grains and healthy fats, as well as incorporating mindfulness practices and reducing environmental toxin exposure. Research shows that following the anti-inflammatory Mediterranean diet may enhance female and male fertility in natural cycles as well as in vitro fertilization cycles. [I, II]
Below are some guidelines for following an anti-inflammatory diet and lifestyle. As with any diet change, discuss it with your doctor first. If any suggestions cause reactions in your body or you seem to have a food sensitivity, omit it from your routine and work with your acupuncturist or health care provider to understand hidden food allergies, which can also cause inflammation.
Foods to Emphasize
Vegetables and Fruits
Fill most of your plate with organic fruits and lightly cooked vegetables high in antioxidants. Emphasize berries, cherries, apples, artichokes, broccoli, and lots of dark leafy greens such as spinach and kale.
Healthy Fats
Oils high in omega 3 fatty acids such as flaxseed, chia, olive, hazelnut, and macadamia; sparingly use. Omega 6 containing vegetable oils like corn, sunflower, soy, peanut, grapeseed, vegetable, and safflower. Oily, wild caught fish such as salmon, herring, sardines, mackerel, and anchovies. Walnuts, almonds, pecans, and hazelnuts.
Protein
Wild caught fish, hormone free and grass-fed meats, free-range poultry and eggs. Avoid or limit processed meats such as deli meats, bacon and sausage.
Grains
Organic gluten-free grains in moderation (if your digestion tolerates them) such as quinoa, brown rice, millet, and amaranth.
Foods to Limit
Refined carbohydrates and Sugar
Pasta, pastries, cookies, cakes, breads, soda, and any processed foods that contain white flour or sugar. Excess amounts of carbohydrates, especially the refined types, quickly raise blood sugar and insulin levels due to the high glycemic index and typically have most of the fiber removed. Women with PCOS and insulin resistance should avoid these completely.
Gluten and Dairy
While gluten does not cause an inflammatory response in everyone, intolerances and sensitivities may present in subtle ways such as constipation, loose stool, bloating, headaches, skin rashes, fatigue, and more. Most people can benefit from experimenting with eliminating it from the diet for some time to test it out.
Similar to gluten, dairy doesn’t negatively affect everyone, but is the number one food allergen in America. Goat and sheep milk contain lower levels of the potentially irritating proteins and are often better tolerated than cow.
You can test for both gluten and dairy intolerances by avoiding them for two weeks and reintroducing one at a time to see how you feel. Or try an elimination diet to find what works or doesn’t work best for your body.
Alcohol
If you’re trying to conceive, it is safest to avoid alcohol. Excessive alcohol consumption may also increase inflammation and can lead to “leaky gut” or intestinal permeability, where toxins and bacteria can enter the bloodstream creating systemic inflammation. In a study following women in IVF cycles, drinking alcohol in the time leading up to fertility treatment increased the risk that the cycle would fail. [IV]
Artificial trans fats
These fats are often listed as ‘partially hydrogenated’ oils, are solid at room temperature, and are linked to high levels of inflammatory markers. Avoid processed foods, cooking with vegetable shortening and margarine, fried fast foods, and some non-dairy creamers. Always check labels of packaged foods.
Supplements to consider
Fish oil or Omega 3 fatty acids
Antioxidants such as alpha-lipoic acid, Co Q10, NAC, pycnogenol, resveratrol, and acai berry
Vitamin D, if you are taking vitamin D, regularly check levels with your doctor
Adaptogens such as astragalus, ashwagandha, or rhodiola to support the body’s response to stress
Talk to your healthcare provider before adding any supplements to your diet.
Lifestyle
Mindfulness, Movement, and Rest
Stress is a natural part of life, but chronic stress can add to inflammation and throw off hormone balance through its interaction with the hypothalamic pituitary adrenal axis (HPA axis) and the Sympathetic Nervous System. [V] Look for ways to incorporate mindfulness and ease psychological stress with practices such as meditation, acupuncture, spending time in nature, journaling, or yoga. Also, aim for a full night’s rest to reduce the effects of stress and inflammation on the body. So many women are masterfully juggling professional and personal lives. Sometimes we forget that rest is another way to be productive!
I. Toledo, E., Burgo, C. L.-D., Ruiz-Zambrana, A., Donazar, M., Navarro-Blasco, Í., Martínez-González, M. A., & Irala, J. D. (2011). Dietary patterns and difficulty conceiving: a nested case–control study. Fertility and Sterility, 96(5), 1149–1153. doi: 10.1016/j.fertnstert.2011.08.034
II. Vujkovic, M., Vries, J. H. D., Lindemans, J., Macklon, N. S., Spek, P. J. V. D., Steegers, E. A., & Steegers-Theunissen, R. P. (2010). The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases the chance of pregnancy. Fertility and Sterility, 94(6), 2096–2101. doi: 10.1016/j.fertnstert.2009.12.079
III. Schonfeld, H. (n.d.). Omega-3 vs Omega-6 Fatty Acids: Why Essential Fatty Acids Matter. Retrieved from https://www.parsleyhealth.com/blog/video/omega-3-vs-omega-6-fatty-acids.
IV. Klonoff-Cohen, H., Lam-Kruglick, P., & Gonzalez, C. (2003). Effects of maternal and paternal alcohol consumption on the success rates of in vitro fertilization and gamete intrafallopian transfer. Fertility and Sterility, 79(2), 330–339. doi: 10.1016/s0015-0282(02)04582-x
V. Liu, Y.-Z., Wang, Y.-X., & Jiang, C.-L. (2017, June 20). Inflammation: The Common Pathway of Stress-Related Diseases. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/#B85.