Whether you are looking to conceive naturally or increase your chances of IVF success – nutritional therapy can help you to achieve your pregnancy goals.

I offer support to couples who have been trying to conceive for a while, experienced miscarriage or are just beginning their fertility journey. Optimising your diet and lifestyle can help to balance your hormones, restore your cycle or address a PCOS diagnosis.

Nutritional therapy is so much more than achieving pregnancy; it’s about supporting a healthy pregnancy and optimising the future health of your offspring, as well as your own health postpartum.

Any couple planning to have a baby should consider their own health first. We provide our offspring with an ‘environment’ long before the egg and sperm even meet. It takes three months for the egg and sperm to develop and mature prior to fertilisation. This gives us a window of opportunity to improve egg and sperm health (and reduce the risk of miscarriage) with personalised nutrition.

For couples trying to conceive, I offer a bespoke 12 week programme. During our one-to-one consultations, we will make a thorough investigation into your health and the health of your partner so that I can offer you a unique programme designed to support you on your fertility journey.

Peanut butter & oat smoothie 🥜

I’ve been making this delicious smoothie when I get home from yoga. The kids have already had breakfast.. so I need something quick and easy!

Serves 1

🛒 Ingredients
20g oats
1/2 banana
120ml unsweetened almond milk
35g peanut butter/nut butter
1 tbsp chia seeds

✨ Recipe
Blend all the ingredients until smooth. This smoothie will thicken so drink straight away!

If you’re a chocolate lover add 1 teaspoon of cacao powder 😉

#sophienielsennutrition #nutrientdense #chiaseeds #nutbutter #peanutbutter #cacao #easyrecipes

Sunday morning yoga ☀️🧘🏻‍♀️✨

Thank you @ursula.yogasnow for another unbelievable start to my Sunday.

Finding this class has rejuvenated my love of yoga, strength training, Lac de Montriond... and Sunday mornings ☺️

Ursula is like no other instructor I’ve had before. I always leave feeling inspired, motivated and very grateful. Such a beautiful place to practice... whilst doing our sun salutations to the ☀️🙌🏻

#yogapractice #lacdemontriond #strengthtraining #relaxationtechniques #timeformyself #personalisednutrition

✨ Published Researcher ✨

I am very excited to announce the publication of my research on the link between the gut microbiome and Parkinson’s Disease (PD).

This research is a systematic mechanism review, initially conducted as part of my masters degree. The field of microbiome research is at the forefront of science, rapidly growing and evolving. In February 2021, I updated my research for publication in Brain Research - supported by my supervisor, Nicola Pearson, and Karin Seidler at the Centre for Nutrition Education and Lifestyle Management (CNELM).

PD is the second most common neurodegenerative disorder worldwide, but its aetiology still remains unclear. Data from human (case-control and cohort), animal and in vitro studies has been analysed to elucidate the mechanism of pathophysiology linking the gut microbiota to neurodegeneration.

This review found evidence to support the hypothesis that gut dysbiosis and a pro-inflammatory phenotype is present in PD patients. A germ-free animal study demonstrated that the gut microbiota play a role in alpha-synuclein pathology and motor deficits. Additionally, support was found for the retrograde transport of alpha-synuclein pathology from the gut to the brain via the vagus nerve.

If you are interested in PD/microbiome research, follow the link in my bio 📝

#brainresearch #elsevier #brainhealth #nutrition #gutbrainconnection #guthealth #evidencebased #parkinsonsdisease #neurodegeneration

Vitamin A is a fat-soluble vitamin (as well as vitamin D, E and K).

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗳𝗮𝘁-𝘀𝗼𝗹𝘂𝗯𝗹𝗲 𝗺𝗲𝗮𝗻? These vitamins dissolve in fats (not water) so are best consumed alongside dietary fats to optimise absorption.

✨ Vitamin A is essential for both male and female sex hormone production.

👩🏻‍🦰 Vitamin A is needed for follicle development (maturation of the egg in preparation for ovulation) and supports the endometrium (uterus lining).

👨🏻 Vitamin A is needed for spermatogenesis and can improve semen quality.

There are two forms of Vitamin A found in foods; retinoids and carotenoids.

🥩 Animal sources of vitamin A include eggs, dairy products, meat and fish. Animal products contain 𝗽𝗿𝗲𝗳𝗼𝗿𝗺𝗲𝗱 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝗔, retinol, which is active and ready for the body to use.

🥕 Plant sources of vitamin A include carrots, sweet potato, pumpkin, kale, spinach, broccoli and mangoes. Plant sources contain 𝗽𝗿𝗼𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝗔, i.e. carotenoids; the most common being beta-carotene. Carotenoids need to be converted into their active form by the liver.

🧬 Our genetics determine how well we convert provitamin A (from plant sources) into the active form of vitamin A. If you carry certain genetic SNPs, following a vegan diet could leave you deficient in the active form of vitamin A.

🗝 When it comes to dietary intake, there is no one-size-fits-all. Personalising your diet to suit YOUR body’s needs is the key to optimising your health and fertility.

#sophienielsennutrition #fertilitynutrition #fertilityclinic #fertility #femalefertility #malefertility #infertility #reproductivehealth #fertility #optimumhealth #nutritioncoach #fertilityjourney #fertilitytreatment #ttcsupport #ttccommunity #ttctribe #vitamina

Vitamin C and E are antioxidants that work together.

✨ Vitamin C helps to inhibit the generation of free radicals.

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝗳𝗿𝗲𝗲 𝗿𝗮𝗱𝗶𝗰𝗮𝗹𝘀? Highly reactive molecules produced in the body by exposure to toxins such as smoking, environmental chemicals, pesticides, toiletries and cosmetics.

✨ Vitamin C recycles vitamin E, preserving it in our cell membranes.

✨ Vitamin E protects cell membranes (including the egg cell membrane) from oxidative damage → caused by free radicals.

👨🏻Antioxidants are very important for male fertility (see previous post on sperm health).

👶🏼 Supplementation with vitamin C and vitamin E has shown a reduction in sperm DNA fragmentation and an improvement in clinical pregnancy and implantation rates (following assisted reproductive treatment, ICSI).

🫑 Good food sources of vitamin C include bell peppers, red chilies, broccoli, cauliflower, cabbage, kale, tomatoes, kiwi, citrus fruits and strawberries.

🌰 Good food sources of vitamin E include hazelnuts, almonds, pine nuts, sunflower seeds, avocado and dark leafy greens.

#sophienielsennutrition #fertilitynutrition #fertilityclinic #fertilitysupport #femalefertility #malefertility #infertility #reproductivehealth #fertility #optimumhealth #nutritioncoach #fertilityjourney #fertilitytreatment #ttcsupport #ttccommunity #ttctribe #vitaminc #vitamine

Omega-3 is a key nutrient for both male and female fertility.

✨ Omega-3 is an essential fatty acid with anti-inflammatory properties, shown to be effective in improving gut health, mood and insulin resistance.

✨ Omega-6 is also an essential fatty acid but if consumed excessively it can be inflammatory. The optimal balance of omega-6 to omega-3 appears to be between 1:1 and 4:1.

𝘈 𝘵𝘺𝘱𝘪𝘤𝘢𝘭 𝘸𝘦𝘴𝘵𝘦𝘳𝘯 𝘥𝘪𝘦𝘵 𝘵𝘦𝘯𝘥𝘴 𝘵𝘰 𝘣𝘦 𝘮𝘶𝘤𝘩 𝘩𝘪𝘨𝘩𝘦𝘳; 𝘴𝘰𝘮𝘦𝘸𝘩𝘦𝘳𝘦 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 15:1 𝘢𝘯𝘥 17:1!

👩🏻‍🦰 A diet rich in omega-3 can support progesterone production, increase blood flow to the reproductive organs and improve egg quality.

🔬Research has shown fertile men have higher blood and spermatozoa levels of omega-3, as well as lower serum omega-6:omega-3 ratios, compared to infertile men.

👨🏽 Increasing omega-3 intake has been linked to an improvement in sperm count, motility and morphology.

🍣 Good food sources of omega-3 include oily fish (salmon, mackerel, herring, sardines and anchovy), walnuts, chia seed, flaxseed and flaxseed oil.

🧑‍⚖️ For adults, the UK government recommend no more than 2-3 portions of oily fish per week - due to trace toxins present in fish. Increased consumption of oily fish can have a negative impact on fertility due to toxins such as methylmercury.

👩‍🎓 Consult a qualified practitioner for guidance on omega-3 supplementation to ensure quality, effectiveness and most importantly, safety (i.e. to check for any drug-nutrient interactions).

#sophienielsennutrition #fertilitynutrition #fertilityclinic #fertilitysupport #femalefertility #malefertility #infertility #reproductivehealth #fertility #optimumhealth #nutritioncoach #fertilityjourney #fertilitytreatment #ttcsupport #ttccommunity #ttctribe #omega3

Magnesium deficiency has been linked to female infertility.

✨ Magnesium is required for 100s of biological processes and over 300 enzymatic reactions in the body. It is needed for energy production and helps to regulate blood pressure (including the uterus), blood sugar, muscle and nerve function.

🌱 Magnesium is depleted in our soils, and can become depleted in the body by stress or exercise.

👩🏻‍🦰 Magnesium plays a part in balancing our two female sex hormones, oestrogen and progesterone. It is required by the COMT enzyme in the liver for the metabolism and excretion of oestrogen. If oestrogen is not effectively excreted from the body, there will be higher levels circulating in the blood.

🐣 Oestrogen dominance and inadequate levels of progesterone can lead to problems with ovulation and the maintenance of a pregnancy.

👨🏽 Magnesium is also required for spermatogenesis and sperm motility.

🥬 Good food sources of magnesium include dark leafy greens (such as kale and spinach), beans, wholegrains, nuts, seeds and dark chocolate.

#sophienielsennutrition #fertilitynutrition #fertilityclinic #fertilitysupport #femalefertility #malefertility #infertility #reproductivehealth #fertility #optimumhealth #nutritioncoach #fertilityjourney #fertilitytreatment #ttcsupport #ttccommunity #ttctribe #magnesium

Zinc is key nutrient for both male and female fertility.

✨ Zinc is a mineral found in every cell of the human body, and acts as a cofactor for many proteins, including hundreds of enzymes. It is essential for growth and development, as well as many functions including immunity, vision, taste, cognition and reproduction.

💊 Zinc can become depleted by long-term use of the contraceptive pill.

👩🏻‍🦰 Scientific research suggests that zinc is needed throughout the entire process of egg maturation and for rupture of the dominant follicle (i.e. ovulation).

🐣 Zinc deficiency has been linked to smaller eggs and an impaired ability to divide properly (meiosis) - necessary for successful fertilization.

ℤ𝕚𝕟𝕔 𝕚𝕤 𝕣𝕖𝕢𝕦𝕚𝕣𝕖𝕕 𝕗𝕠𝕣 𝕒 𝕙𝕖𝕒𝕝𝕥𝕙𝕪 𝕖𝕘𝕘 𝕒𝕟𝕕 𝕦𝕝𝕥𝕚𝕞𝕒𝕥𝕖𝕝𝕪 𝕒 𝕙𝕖𝕒𝕝𝕥𝕙𝕪 𝕖𝕞𝕓𝕣𝕪𝕠.

✨ Zinc is an antioxidant mineral and is very important for male fertility.

👨🏽 Its antioxidant properties help protect the sperm from DNA damage. Zinc also enables testosterone synthesis (the male hormone needed for sperm production) and it is required by the sperm for fertilization of the egg.

🦪 Good food sources of zinc include shellfish, seafood, poultry, dairy products, beans, wholegrains, almonds, pumpkin seeds & sesame seeds.

#sophienielsennutrition #fertilitynutrition #fertilityclinic #fertilitysupport #femalefertility #malefertility #infertility #reproductivehealth #fertility #optimumhealth #nutritioncoach #fertilityjourney #fertilitytreatment #ttcsupport #ttccommunity #ttctribe #zinc

It is standard practice for your doctor to prescribe folic acid for preconception/early pregnancy to prevent neural tube defects.

𝗕𝘂𝘁 𝘄𝗵𝗮𝘁 𝗶𝘀 𝗳𝗼𝗹𝗶𝗰 𝗮𝗰𝗶𝗱?

💊 Folic acid is a synthetic form of vitamin B9.

✨ The enzyme, MTHFR, is required for the methylation of vitamin B9, i.e. for the liver to convert it into its active form for the body to use.

🧬 I mentioned in my previous post about a genetic mutation on the MTHFR gene. This type of mutation is a single nucleotide polymorphism known as a SNP (pronounced snip).

🧬 SNPs occur normally throughout a person’s DNA. They are the most common type of genetic variation, affecting a single building block (or nucleotide) in the DNA sequence. This nucleotide variation can change the amino acid sequence of the protein produced, thus inhibiting or promoting enzymatic activity.

𝗪𝗵𝘆 𝗶𝘀 𝘁𝗵𝗶𝘀 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁?

❌ Research has shown that those with a MTHFR SNP aren’t able to properly process folic acid, and taking this synthetic form may even block the natural forms of folate found in food.

🧬 MTHFR gene variants are very common, with an estimated 60% of us carrying one or more SNPs on this gene.

👶🏼 Methylation is an essential process for conception and foetal development. For those with one or more SNPs on their MTHFR gene (or unknown genetic status), supplementing with a more natural form of folate (methylfolate) can support methylation and increase your chances of conception.

💊 You won’t often find me talking about supplementation on here. As a nutritional therapist, I believe in food first. There is, of course, a place for the therapeutic use of supplements but any recommendations need to be personalised. It would be unsafe for me to make recommendations without knowing your full health history, current supplements and medications to check for any drug-nutrient interactions first.

Seek guidance from a qualified practitioner on which supplements can support your fertility journey.

In my next few posts, I will discuss some key nutrients for fertility and pregnancy. Starting with B vitamins...

✨ B9 is the most well documented nutrient for preconceptual care, i.e. folic acid/folate for the prevention of neural tube defects.

But for those trying to conceive, naturally or via assisted reproductive technology (ART), there are many more benefits to be gained from optimising your B vitamins.

✨ B12 is needed for ovulation and enhances the lining of your uterus supporting implantation of the egg.

✨ With ART, higher serum B12 is associated with more successful outcomes.

✨ B2, B6, B9 and B12 all support methylation.

𝗪𝗵𝗮𝘁 𝗶𝘀 𝗺𝗲𝘁𝗵𝘆𝗹𝗮𝘁𝗶𝗼𝗻? It is a simple biochemical process in the body - the transfer of a methyl group (one carbon atom and three hydrogen atoms) from one molecule to another. Methylation takes place in every cell of your body and acts like a biological switch turning on/off biochemical reactions that determine how your body functions.

🧬 A reduced capacity for methylation (e.g. MTHFR gene mutation) has been linked to recurrent miscarriage.

💫 Optimising methylation can support many different functions in the body including hormone regulation, detoxification, production of mood-modulating neurotransmitters, immune function, cardiovascular health and foetal growth.

💊 Our B vitamins can be depleted by stress and the contraceptive pill.

🥬 Good food sources of B vitamins include dark leafy greens, broccoli, brussels sprouts, avocado, beans, nuts, seeds, eggs, fish and poultry.

To find out how I can help you on your fertility journey, contact me for your free discovery call: nutrition@sophienielsen.com

Chronic physical and emotional STRESS can have a profound effect on our physiology. The body breaks down fat and muscle tissue and the liver produces more glucose (via gluconeogenesis) to maintain circulating levels of glucose to mount a stress response.

This is 𝗳𝗶𝗴𝗵𝘁 𝗼𝗿 𝗳𝗹𝗶𝗴𝗵𝘁.

🏃‍♂️Elevated cortisol can inhibit reproduction – this is not a failure of our system – but rather the body is prioritising more immediate functions (e.g. running away from perceived danger) for survival.

🧠 Elevated cortisol signals to the brain to produce 𝙡𝙚𝙨𝙨 luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH is needed to stimulate the Leydig cells in the testes to tell them to produce more testosterone. Both FSH and testosterone have a role in spermatogenesis (maturation of the sperm).

🍩 Stress can also lead to some unhealthy behaviours such as smoking, drinking, binge eating, sleeping too much or too little, which have all been proven to have an effect on male fertility.

🧘‍♂️ Relaxation techniques (such as meditation, yoga, Tai chia and deep breathing) can be very effective in adapting the body’s response to stress and reducing cortisol levels.

#nutritionaltherapy #personalisednutrition #fertilitynutrition #fertilityclinic #spermhealth #ttcsupport #fertilitysupport #malefertility #infertility #reproductivehealth #ttctribe #ttccommunity #hormones #fertility #optimumhealth #sophienielsennutrition #nutritioncoach #fertilityjourney #fertilitytreatment

Fat (or adipose tissue) is metabolically active tissue which in 𝗲𝘅𝗰𝗲𝘀𝘀 can create havoc for fertility.

✨ What does metabolically active mean? Adipose tissue is not just a passive reservoir for energy storage but has an endocrine function.

1. Fat cells secrete inflammatory cytokines, which can cause a problem for sperm health.

⇾ Obesity (particularly abdominal weight gain) is a chronic inflammatory condition, associated with insulin resistance and metabolic syndrome.

2. Testosterone may be converted to oestrogen by fat cells as they express the enzyme aromatase.

⇾ This is not good news for fertility as the hormone testosterone is needed to stimulate the Leydig cells (sperm producing cells) in the testes.

💪🏻 When you exercise, osteocalcin is released which helps to manage blood sugar levels and stimulates the production of testosterone in the testes, improving male fertility!

#nutritionaltherapy #personalisednutrition #hormones #fertilitynutrition #fertilityclinic #spermhealth #ttcsupport #fertilitysupport #malefertility #infertility #reproductivehealth #ttctribe #ttccommunity #fertility #optimumhealth #sophienielsennutrition #fertilityjourney #fertilitytreatment #ivfsupport

In the developed world, there has been a significant decline in sperm counts since the 1970's. It has been suggested that the rise in obesity, diabetes, environmental chemicals, as well as male grooming (use of cosmetics and toiletries) have all had an impact.

🧪 But sperm count alone is not a reliable measure of fertility. The most widely available test for male fertility is a semen analysis (sperm count, motility & shape) but this is still limited in its complexity and diagnostic ability.

🧬 Sperm DNA fragmentation can tell us much more about the health of the sperm. For men with unexplained infertility, high sperm DNA fragmentation can provide one possible explanation and has also been linked to recurrent miscarriage.

🧬 What is DNA fragmentation? This is where oxidative stress has caused damage to the sperm. Sperm contain high amounts of fat so they are very vulnerable to oxidative stress caused by free radicals (highly reactive molecules produced in the body by exposure to toxins).

How to reduce oxidative stress:
1. Reduce exposure to toxins (smoking, environmental chemicals, pesticides, toiletries and cosmetics)
2. Eat more antioxidant rich foods.

✨ Antioxidants mop up these free radicals in the body, making them more stable and unable to cause damage.

Antioxidant rich foods to include:

🫐 A variety of brightly coloured fruit and vegetables - the antioxidant compounds found in berries, beetroot, carrots and tomatoes are what gives these fruit and veg their vibrant colour, so the richer the pigment the higher the antioxidant content.

🥦 Cruciferous vegetables such as broccoli, cauliflower, cabbage and kale are also packed with phytonutrients.

🌰 Nuts and seeds (such as almonds, walnuts, hazelnuts, brazil nuts, sunflower and pumpkin seeds) are very nutrient dense, containing antioxidant compounds, vitamins and minerals, such as vitamin E, zinc and selenium.

#nutritionaltherapy #personalisednutrition #fertilitynutrition #fertilityclinic #spermhealth #ttcsupport #fertilitysupport #malefertility #infertility #reproductivehealth #ttctribe #ttccommunity #antioxidants #spermdnafragmentation

When trying to conceive, the burden can often fall on the woman... to do the research, undergo tests and make dietary and lifestyle changes. But infertility is not just a woman’s problem.

💗 1/3 of infertility is due to the woman (female factors)

💙 1/3 of infertility is due to the man (male factors)

💜 1/3 of infertility is due to both male and female factors, or unknown factors

👨🏻When sperm results come back within range, it is assumed that everything is fine with the man. Unfortunately, this is not always true. Being within the 𝘯𝘰𝘳𝘮𝘢𝘭 𝘳𝘢𝘯𝘨𝘦 is not optimal. But fortunately a lot can be done to improve sperm quality (concentration, motility, morphology and DNA fragmentation).

In my clinic, I like to work with both partners from the very beginning.. so that we don’t miss anything, improve both egg and sperm quality, and reach your pregnancy goals faster 🙌🏻

👶🏼 This is a life changing journey that you've decided to embark upon together. It shouldn’t be left to just one person to make all the changes. Dietary and lifestyle changes have a positive effect on both egg and sperm health, which in turn has an effect on the future health of your child.

💫 Plus it is so much easier to adopt a positive health behaviour 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 (rather than one of you trying to make the change alone!).

#nutritionaltherapy #personalisednutrition #fertilitynutrition #fertilityclinic #spermhealth #egghealth #ttcsupport #fertilitysupport #malefertility #infertility #reproductivehealth #ttctribe #ttccommunity

Stress, poor sleep and blood sugar balance are intrinsically linked.

🐯 When we are stressed, our body has only one response - to release our stress hormones (adrenaline and cortisol) which trigger the release of glucose from the liver, raising blood sugar (to provide us with energy to run away from perceived danger). This is known as the fight or flight response - an evolutionary response crucial for the survival of our species.

🤯 But in today's modern world, we are faced with more sedentary stressors (stress at home, at work, in our relationships) that don't require the release of sugar into the blood to run away from a predator! If we are already struggling to balance our blood sugar, these stressors can further compound the problem.

☀️ Cortisol is also involved in our sleep-wake cycle. This hormone should be at its highest in the morning, providing us with the energy to get out of bed and start our day. But if we are under constant stress, this hormone can become disrupted and interrupt our sleep or make it difficult to fall asleep at night.

☕️ Poor sleep disrupts our hormones and ability to balance our blood sugar. And if we are stressed and tired from a bad night's sleep, we are more likely to resort to caffeine and sugar, which further increases blood sugar...

💤 Improving sleep hygiene practices, such as avoiding caffeine and alcohol before bed, being physically active and having a cool comfortable bedroom can promote uninterrupted sleep.

🧘‍♀️ Yoga, meditation and breathing techniques can be really powerful tools to adapt the way we respond to the various stressors in our lives.

What relaxation and mindfulness techniques work for you?

#nutritionaltherapy #personalisednutrition #mentalhealth #brainhealth #fertilitynutrition #fertilityclinic #hormonebalance #ttcsupport #fertilitysupport #malefertility #infertility #reproductivehealth

Being with nature ❤️

When Phoebe was 18 months old we decided to move to the mountains so that we could immerse ourselves in an outdoorsy lifestyle. Going for walks with the dog, hiking, running, skiing...

Being with nature, walking through the trees and breathing in the fresh air is so important for my mental health. I’m so grateful to live in such beautiful surroundings.

The past two months have been difficult with the cold wet weather, trying to entertain a teenie tot, and the ever growing space between the last time I saw my parents and family back in Guernsey. But yesterday Tallie and I went for a walk in the rain (and sunshine) and it was glorious!!! 🌦

Confession time 🙈 Since having Tallie I’ve struggled to find the motivation to exercise - pumped up on sugar and caffeine just to get myself through the day after another disturbed nights sleep. But I’m starting to turn a corner. I now recognise my health needs to be prioritised just as much as the girls. I need to be on form for them. I’ve started running and resistance exercise and man does it feel good, for both body and mind 💪🏻🧠

#nutritionaltherapy #personalisednutrition #mentalhealth #brainhealth #anxiety #depression #sophienielsennutrition #fertilitynutrition #fertilityclinic #ttcsupport #fertilitysupport #exercisemotivation #natureformentalhealth #beingwithnature #nature

Chromosomal abnormalities (i.e. egg and sperm DNA health) is the primary cause of miscarriage, causing more pregnancy loss than all other causes combined. Egg quality decreases with age, but fortunately there is a lot that we can do to improve our egg health.

🐣 It is true that we are born with all our eggs in our ovaries, but this is a supply of immature eggs. It takes three months for the egg to develop and mature prior to fertilization – so in this time, dietary and lifestyle changes can have a positive effect on egg health.

So what are the first steps to improving your egg health?

✧ Reduce sugar intake

✧ Avoid fried/charred/burnt foods

✧ Avoid coffee and alcohol

✧ Practice yoga or meditation

✧ Stay hydrated

✨ Improving egg health can improve fertility treatment outcomes (higher number of eggs retrieved), increase pregnancy rates and lower the risk of miscarriage.

✨Book a free discovery call to find out how nutritional therapy can help you to optimise your fertility. Link to my website in my bio.

#nutritionaltherapy #personalisednutrition #egghealth #fertility #sophienielsennutrition #fertilitynutrition #fertilityclinic #ttcsupport #fertilitysupport

Around 80% of women with PCOS are insulin resistant (IR). If you’ve identified IR as the main trigger to your PCOS, balancing your blood sugar (see previous post) will be essential to taking back control of your hormones.

🗝 When our blood sugar rises, the body responds by releasing insulin. Insulin is the key, needed to unlock our cells to allow glucose to enter from our blood stream. With IR, the key doesn’t always fit the lock anymore, so the body responds by producing more and more insulin to try and unlock the door.

𝙄𝙣𝙨𝙪𝙡𝙞𝙣 𝙞𝙨 𝙖𝙣 𝙖𝙣𝙖𝙗𝙤𝙡𝙞𝙘 𝙝𝙤𝙧𝙢𝙤𝙣𝙚 𝙢𝙚𝙖𝙣𝙞𝙣𝙜 𝙞𝙩 𝙗𝙪𝙞𝙡𝙙𝙨 𝙢𝙪𝙨𝙘𝙡𝙚 𝙖𝙣𝙙 𝙛𝙖𝙩 𝙩𝙞𝙨𝙨𝙪𝙚.

⇾ Raised insulin may lead to increased ovarian production of the hormone 𝘵𝘦𝘴𝘵𝘰𝘴𝘵𝘦𝘳𝘰𝘯𝘦. High testosterone in women has been linked to PCOS symptoms; missing/irregular periods, excess facial and body hair, acne, weight gain and mood disorders.

⇾ Testosterone may be converted to 𝘰𝘦𝘴𝘵𝘳𝘰𝘨𝘦𝘯 by the enzyme aromatase. Oestrogen dominance (over our other female sex hormone, progesterone) has been linked to thinning hair, decreased sex drive and fatigue, as well as ovarian cysts – which in turn, may increase testosterone production.

🥦 Phytonutrients from whole grains, legumes, vegetables and flaxseed may decreases free/active oestrogen and aromatase activity.

🕵️ It is really important to take a personalised approach to PCOS and hormonal balance by identifying YOUR trigger(s) first. Symptoms of IR overlap with symptoms of adrenal fatigue - but the recommended nutrition and lifestyle protocols are not the same. For example, if you take a low carbohydrate approach with adrenal fatigue this can worsen your symptoms.

#nutritionaltherapy #personalisednutrition #pcos #pcosnutrition #hormones #fertility #mentalhealth #optimumhealth #sophienielsennutrition #fertilitynutrition #fertilityclinic #ttcsupport

Contact Sophie

Contact Sophie now to book your free discovery call