Navigating Fertility Struggles: Finding Hope and Healing Through Gut, Hormone, and Lifestyle Support
For the past three years, I’ve been navigating fertility struggles. It’s a journey that has challenged me emotionally, mentally, and physically. Imagine facing big decisions like freezing eggs or IVF — concepts that felt foreign and scary — without fully understanding why this was happening to me. It sometimes felt like everyone around me was effortlessly having kids while I was stuck with questions, self-doubt, and uncertainty.
But the truth is fertility struggles are far more common than you might think. Many women experience challenges that aren’t openly talked about. You, like me, are not alone, and the first step toward healing is simply gaining awareness and understanding.
Understanding the Role of Ovulation and Hormones in Fertility
At the core of fertility is ovulation — the process where an ovary releases an egg, making conception possible. If you’re not ovulating regularly, it can be harder to conceive. That was the case for me, as I wasn’t having periods or ovulating due to underlying hormonal imbalances.
Hormones like estrogen, progesterone, FSH (follicle-stimulating hormone), and LH (luteinising hormone) regulate the menstrual cycle and ovulation. When these are out of balance, your fertility may be affected. It can feel overwhelming to learn about these processes, but breaking them down helps you feel more empowered.
Tests That Can Help You Understand Your Fertility Status
One of the most useful tests I found was the AMH test (Anti-Müllerian Hormone), which gives insight into your ovarian reserve — essentially, how many eggs you might have left. This data helped me understand my fertility landscape clearly, rather than guessing.
Other important tests include:
Hormone panels to check levels of FSH, LH, estrogen, progesterone, and thyroid hormones. If you have concerns, your doctor should be able to help with these.
Ultrasound scans to evaluate ovary health and follicle count (heads up these are internal which I was not aware going into the appointment, it doesn’t hurt, just uncomfortable). You’ll need a referral for this.
Ovulation predictor kits or methods to track if and when you ovulate. Do your due diligence before purchasing and undertaking any of these methods.
Having this data is empowering because it provides a clearer picture of where you are and what options might be available moving forward.
Diet and Lifestyle Changes to Support Fertility
While medical interventions can be necessary for some, many diet and lifestyle changes can support your fertility naturally and improve overall hormone balance. Here are some general tips I’ve found helpful both personally and professionally:
Nourish your gut health: A balanced gut microbiome supports hormone metabolism and inflammation control. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and fiber-rich vegetables.
Manage stress: This is so much more important than most people realise. Chronic stress raises cortisol, which can disrupt your reproductive hormones. Practices like yoga, meditation, deep breathing, and reflection really helped me shift my mindset about what I was going through.
Prioritise sleep: Quality sleep supports hormone production and repair processes essential for fertility. Aim for 7-9 hours of restful sleep per night.
Move mindfully: Gentle exercise like yoga or walking supports circulation and reduces stress without overtaxing your body like higher intensity workouts can.
Limit processed foods and excess sugar: These can contribute to inflammation and hormonal imbalances as you aren’t getting the nutrients your body needs to support fertility. Focus on whole, nutrient-dense foods instead.
Stay hydrated: Water supports all your body’s systems, including hormone function, and especially as you look to increase fibre intake.
These aren’t quick fixes but part of an overall foundation to optimise your fertility and well-being.
If you do have a hormone imbalance, there are certain nutrients you may be deficient in, so understanding where you are at and then taking action to get the nutrients YOU need is all part of the process. This may include specific foods, a way of eating or supplementation.
Mindset Matters: Trusting the Process and Staying Hopeful
One of the biggest breakthroughs for me was learning to let go and trust the process. It’s natural to want control when navigating fertility struggles, but sometimes the most powerful step is shifting your mindset.
Your mind is a powerful tool, and truly believing that things can work out is essential. There are always other options, whether it’s fertility treatments, egg freezing, or adoption. Lean on your support systems — friends, family, or a coach — because they love you just for you, not for your ability to conceive.
Your Fertility Journey is Unique — And You Are Not Alone
Every woman’s fertility journey is different, with its own twists, turns, and timelines. The uncertainty can be daunting, but understanding your body through testing, supporting your health with lifestyle changes, and caring for your emotional well-being are all vital steps forward.
If you’re feeling overwhelmed, start small. Book that AMH test or hormone panel, try one calming practice this week, or reach out to someone you trust to share how you’re feeling.
If you found this post helpful, please share it with someone who might benefit, and comment below with your experience or questions. I’m here to support you on this journey.
With love and balance, my Friends x
