My goal as a fertility doctor is to help my patients in Kamloops, Kelowna and virtually across British Columbia in every step of their fertility journey, starting with encouraging their natural ovulation.
As a Naturopathic Doctor with a fertility focus, I work with so many women and couples in Kelowna, Kamloops and virtually across British Columbia who are ready to start their families, but are facing challenges with conception. One of the most important factors in fertility is ovulation—the release of a mature egg from the ovary. Without regular, healthy ovulation, the chances of conceiving are unfortunately significantly reduced.
The good news is, you have more control over this process than you might think. By making intentional adjustments to your diet, lifestyle, and even stress management, you can create a healthier environment for ovulation to occur, and build a strong fertility foundation. Here’s how you can optimize ovulation for fertility using a natural, holistic approach.
Track Your Cycle to Understand Ovulation
One of the first steps I take with patients to optimize fertility is tracking their menstrual cycle to determine if and when ovulation is occurring. Knowing your ovulation patterns not only helps you time intercourse more effectively but also provides valuable insights into your hormonal health and cycle regularity. Identifying potential irregularities early allows us to address them promptly and improve your chances of conception.
To track ovulation, I recommend several methods, and I can also provide testing to ensure accuracy:
- Basal Body Temperature (BBT): This involves measuring your body temperature each morning before getting out of bed. After ovulation, your temperature rises slightly due to hormonal changes. While this method requires consistent tracking, it can be very helpful in confirming ovulation over time.
- Cervical Mucus Observation: Your cervical mucus changes throughout your cycle. Around ovulation, it becomes clear, stretchy, and abundant, resembling raw egg whites. These changes are an excellent natural indicator of your fertile window.
- Ovulation Predictor Kits (OPKs): These home tests detect the surge of luteinizing hormone (LH) that typically occurs 24-36 hours before ovulation. I can help you interpret these results and advise on when to start testing based on your cycle length. If you’re unsure of your cycle, I often recommend starting OPKs around day 9 or calculating your start day by subtracting 17 from your average cycle length.
- Cycle Tracking Apps: Apps like Clue, Flo, and Ovia allow you to log cycle details, symptoms, and ovulation signs. While these apps are useful tools, they rely heavily on predictions based on previous cycles and are most accurate when combined with physical tracking methods like BBT or OPKs.
Beyond these at-home methods, I offer clinical ovulation monitoring for patients who need more detailed insights. This includes blood tests to measure key hormones like follicle-stimulating hormone (FSH), estradiol, and LH from cycle day 3 onward. Ultrasounds may also be recommended to monitor follicular growth and confirm ovulation. These methods are particularly beneficial for those with irregular cycles or unexplained infertility.
If testing reveals you’re not ovulating, we’ll work together to uncover the cause. Common reasons for anovulation include hormonal imbalances, such as PCOS, elevated prolactin, testosterone, or DHEA levels, thyroid dysfunction, stress, extreme dieting, or overexercise. I’ll guide you through the necessary diagnostic steps, which may involve further blood work and lifestyle assessments, to develop a personalized treatment plan.
Tracking your cycle is an empowering first step toward understanding your fertility. By combining at-home tracking methods with clinical testing and monitoring, we can identify and address any challenges, giving you the best possible chance of growing your family naturally.
Nutrition to Support Hormone Health for Ovulation
Your hormones are one of the most important factors in the ovulation process. For ovulation to happen, your body needs the right balance of estrogen, progesterone, and other hormones. Unfortunately, poor diet, stress, and environmental factors can throw this balance off course. One of the first things I look at with my patients is their nutrition. Certain vitamins and minerals make a big difference in supporting your hormonal health:
- Vitamin D: This vitamin helps regulate reproductive hormones and supports a healthy menstrual cycle. Research suggests that women with adequate levels of vitamin D are more likely to have regular ovulation. A blood test can check your levels, but many of us need supplementation, especially if we’re not getting enough from sunlight–which is the case for most of us in British Columbia, Canada!
- B Vitamins: B6, B12, and folate are all involved in hormone production and ovulation. B6, in particular, is important is progesterone production,, which is key for the second half of your cycle (the luteal phase).
- Magnesium and Zinc: support immune function and hormone synthesis.
Aim to eat a well-rounded, nutrient-dense diet that includes leafy greens, fatty fish, eggs, nuts, seeds, and whole grains. These foods provide so many vitamins and minerals that support healthy hormonal function and ovulation.
Balance Blood Sugar and Insulin Levels
Maintaining stable blood sugar doesn’t just combat a case of the “hangries,”— it can also impact your fertility. High blood sugar levels and insulin resistance can mess with the hormonal signals that regulate ovulation. This is especially true for women with conditions like polycystic ovary syndrome (PCOS), which is often linked to insulin resistance.
To keep your blood sugar stable:
- Eat balanced meals: Each meal should include a good mix of lean proteins, healthy fats, and fiber-rich carbs. This balance helps prevent blood sugar spikes and crashes.
- Choose low-glycemic foods: Opt for complex carbs like sweet potatoes, quinoa, and legumes, which release sugar more slowly into the bloodstream compared to refined carbs and sugars.
- Stay active: Regular exercise, even just a brisk walk, can improve insulin sensitivity and help keep your blood sugar—and hormones—balanced.
Keep Stress in Check
We all know that stress can take a toll on our mental and emotional health, but it can also have a direct impact on fertility. When you’re under chronic stress, your body produces higher levels of cortisol (the stress hormone), which can interfere with the production of reproductive hormones. This can lead to irregular or absent ovulation.
To combat stress:
- Practice mindfulness: Meditation, yoga, or deep breathing exercises are all great ways to lower cortisol levels and calm the nervous system. Even just five minutes a day can make a difference.
- Adaptogens: Herbs like ashwagandha, rhodiola, and holy basil are known for their ability to help the body adapt to stress. They can be a gentle yet powerful tools in supporting stress.
- Sleep: Good quality sleep is one of the most important things you can do for your fertility. Aim for 7-9 hours of restful sleep each night to help your body recover, reset, and support hormone production.
Maintain a Healthy Weight for Optimal Ovulation
Both being overweight and underweight can disrupt ovulation. Women who are significantly overweight may have excess estrogen, insulin resistance, or inflammation—all of which can interfere with ovulation. On the other hand, being underweight or having very low body fat can lead to a drop in estrogen levels, which can stop ovulation altogether.
If weight is a concern, focus on making gradual, sustainable changes. A diet rich in whole, nutrient-dense foods combined with regular physical activity can help you reach and maintain a healthy weight without resorting to extreme measures. Remember, a healthy weight is not just about the number on the scale, but about feeling strong, energized, and balanced in your body.
Reduce Environmental Toxins
The chemicals we’re exposed to every day—whether in our food, water, or beauty products—can have a surprising impact on fertility. Many environmental toxins, like BPA (found in plastics) and pesticides, are endocrine disruptors, meaning they interfere with hormone function.
Here’s how you can minimize exposure:
- Choose natural products: Look for organic, chemical-free food and non-toxic beauty products. Even your cleaning supplies can make a difference—opt for eco-friendly, natural options.
- Filter your water: To avoid unwanted chemicals.
- Avoid plastics: Whenever possible, switch to glass, stainless steel, or BPA-free plastics for food storage and drinking. This simple step can reduce your exposure to hormone-disrupting chemicals.
Virtual Fertility Program in British Columbia
When it comes to fertility, my approach is holistic, personalized, and rooted in evidence-based care. I believe in supporting your body’s natural ability to conceive by addressing the underlying factors that may be affecting your fertility. Natural fertility treatments focus on improving overall reproductive health in the following ways:
- Enhancing egg quality and implantation rates to improve your chances of conception.
- Boosting blood flow and reducing inflammation in the pelvic area to support reproductive organs.
- Optimizing key hormones, including sex hormones, thyroid hormones, and adrenal hormones.
- Addressing stress and correcting any dysfunction that may be interfering with your cycle.
Your first visit is a collaborative process where we explore your unique fertility journey and create a plan tailored to your needs. During this consultation, I will:
- Teach you how to use basal body temperature (BBT) charting and the fertility awareness method to better understand your cycle.
- Review your menstrual cycle and fertility signs and symptoms in detail.
- Recommend nutraceuticals to address potential nutrient, vitamin, or mineral deficiencies.
- Develop a fertility-specific nutrition plan designed to support your overall health and hormonal balance.
- Provide targeted guidance on miscarriage prevention using supplements, vitamins, and minerals that are most appropriate for you.
- Order lab testing to identify any underlying causes of infertility for both you and your partner.
- Offer support for in-vitro fertilization (IVF).
- Support for preconception
I work with individuals and couples dealing with a range of fertility challenges, including:
- Endometriosis.
- Polycystic ovarian syndrome (PCOS).
- Poor egg quality or low ovarian reserve.
- Autoimmune-related infertility.
- Luteal phase defect.
- Thin uterine lining and reduced circulation to the uterus.
- Hormonal imbalances and ovulatory disorders.
- Thyroid-related fertility issues, such as hypothyroidism or thyroiditis.
- Recurrent miscarriages.
- Male factor infertility.
- Fertility impacts related to stress.
Fertility Naturopathic Doctor in British Columbia
I am here to guide you through every step of your fertility journey. Together, we’ll focus on optimizing your health and addressing the root causes of infertility. My goal is to create a personalized plan that empowers you to take control of your fertility and prepare your body for conception. If you have any questions about more ways to optimize ovulation for fertility, book your intake consultation with me today. Along with my in-person cosmetic injections practice in Vernon, Kelowna and Kamloops, I am also currently accepting fertility patients virtually across British Columbia.
