Why ovulation is crucial for women’s health, not just fertility
As a Registered Nutritionist, I'm passionate about educating women on how their menstrual cycle impacts their overall health. Ovulation, a fundamental aspect of the menstrual cycle, goes beyond just fertility—it plays a crucial role in various aspects of women's health, from hormonal balance to heart health.
But did you know, just because you have a period it doesn’t mean you have ovulated?
These are called anovulatory cycles. We can experience irregular or missing periods when experiencing a lack of ovulation. Isn’t it mad that as women we often aren’t taught about the intricacies of the menstrual cycle until suddenly we’re thrown in the deep-end when trying to conceive (TTC).
In this article, we'll delve into the importance of ovulation (beyond TTC), why you should find out if you truly are ovulating, and how nutrition can support optimal ovulatory function.
Understanding OvulatioN
Ovulation is the process where a mature egg is released from the ovary, in fact it bursts out of the follicle, and is ready for fertilisation (if that is on the cards). This occurs around the middle of the menstrual cycle, typically between days 12 to 16 in a 28-day cycle. But this is “typical” not normal and can vary depending on the individual and also cycle length.
Hormones such as follicle-stimulating hormone (FSH) and luteinising hormone (LH) released from the pituitary gland in the brain regulate ovulation, these in turn are stimulated by Gonadotropin-releasing hormone (GnRH) released from the hypothalamus in the brain. So, this is a clue as to why brain health is related to healthy menstrual cycles (think stress and the impact this can have).
Oestrogen and progesterone also play a role. In fact, the leftover follicle that the egg has ruptured from goes on to form a temporary endocrine gland (hormone producing gland) known as the corpus luteum. This is capable of producing oestrogen and progesterone for around 11-17 days within the cycle. So, we can begin to understand why no ovulation impacts hormone production, and therefore health.
So, what is the impact of ovulation on health?
Hormonal Balance: Ovulation is essential for maintaining hormonal balance, influencing mood, energy levels, and various bodily functions.
Bone Health: Estrogen, a hormone involved in ovulation, helps maintain bone density, reducing the risk of osteoporosis.
Heart Health: Optimal estrogen levels, facilitated by regular ovulation, support heart health by regulating cholesterol levels and blood pressure.
Brain Function: Hormonal fluctuations during the menstrual cycle, including those associated with ovulation, impact cognitive function, mood, and memory.
Fertility: the obvious one, and the one most people are aware of.
But, how do you know if you’ve ovulated?
Signs and symptoms of ovulation:
Changes in cervical mucus consistency (becoming clear and slippery, resembling egg whites)
A slight increase in basal body temperature
Mild ovulation pain or cramping (known as mittelschmerz)
Some women may notice heightened libido, or feeling “at their best” during ovulation.
Important(!), a positive LH strip doesn’t mean you have ovulated. It is a sign of the LH surge before ovulation. However, some women can get “false starts” throughout the cycle and various surges, particularly with PCOS.
What can impact ovulation:
Hormonal Imbalances: such as elevated levels of androgens e.g. testosterone, or disruptions in oestrogen and progesterone levels, can interfere with ovulation. Conditions like polycystic ovary syndrome (PCOS), characterised by hormonal irregularities, often lead to ovulatory dysfunction.
Stress: chronic stress can disrupt the delicate balance of hormones involved in ovulation, leading to irregular cycles or even anovulation (lack of ovulation). Elevated levels of cortisol, the stress hormone, can inhibit the production of gonadotropin-releasing hormone (GnRH), which is essential for initiating ovulation.
Nutritional Deficiencies: poor nutrition can impact ovulation by affecting hormone production and regulation. Deficiencies in key nutrients such as iron, zinc, vitamin D, and omega-3 fatty acids can compromise ovarian function and disrupt the menstrual cycle. A balanced diet rich in essential nutrients is crucial for supporting optimal ovulatory function.
Body Weight: both underweight and overweight conditions can adversely affect ovulation. Excessive weight loss or low body fat levels can disrupt hormone production, leading to irregular or absent ovulation/periods. Conversely, obesity is associated with hormonal imbalances and insulin resistance, which can impair ovulatory function for some women.
Exercise: Intense or excessive exercise, particularly when combined with inadequate calorie intake, can disrupt the menstrual cycle and suppress ovulation. The hypothalamus may perceive high levels of physical activity and energy expenditure as a stressor, leading to alterations in hormone levels and ovulatory dysfunction.
Age: as women age, the frequency and regularity of ovulation naturally declines, particularly as they approach perimenopause. Diminished ovarian reserve and changes in hormone levels contribute to fewer ovulatory cycles and an increased likelihood of irregular ovulation.
Environmental Factors: exposure to environmental pollutants, endocrine-disrupting chemicals, and certain medications can interfere with ovulatory function. Chemicals found in plastics, pesticides, and personal care products may disrupt hormone signaling pathways, affecting ovulation and reproductive health.
HOW TO SUPPORT SUCCESSFUL OVULATION
Balanced Diet: Consuming a nutrient-rich diet supports hormonal balance and ovulatory function. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids can help reduce inflammation and support hormonal regulation. Fats in general are the building blocks of sex hormones, and support the fatty layer of healthy eggs.
Antioxidants: Foods rich in antioxidants, such as berries, spinach, and nuts, help protect cells from damage and support overall reproductive health.
Iron-Rich Foods: Iron is essential for ovulatory function and overall energy levels. Incorporate iron-rich foods like lean meats, beans, lentils, and dark leafy greens into your diet.
Hydration: Staying hydrated is crucial for hormone regulation and overall health. Aim to drink plenty of water throughout the day.
Vitamin E: a powerhouse to support progesterone, found in sunflower seeds, almonds, avocado, hazelnuts.
Vitamin D: don’t forget we should all be supplementing in the northern hemisphere from Oct-Apr, even if the sun is out it is not strong enough to produce sufficient vitamin D. As well as many other functions, vitamin D also supports ovulation.
Vitamin B6: essential to make the corpus luteum and supports detoxification of oestrogens, helping the balance with progesterone.
Ovulation is not just about fertility—it's a vital aspect of women's health that impacts hormonal balance, bone health, heart health, brain function, and reproductive health.
By understanding the role of ovulation and cycle-tracking, women can support optimal ovulatory function and enhance their overall wellbeing.
As a nutritionist, I'm here to empower women to make informed choices that support their hormonal health and overall wellbeing. If you have any questions or would like personalised nutrition advice, feel free to reach out.