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#7 - Improving Fertility at Home
57 Plays1 month ago
In this episode, Riannon and Jeremy dive into practical ways to improve your fertility naturally from the comfort of your home. They share a comprehensive checklist that covers everything from organic foods and antioxidants to filtered water and stress reduction techniques.
Tune in to learn about the importance of a clean diet, the benefits of antioxidants, how to properly track your ovulation, and the role of natural skincare and cleaning products in supporting your reproductive health. Whether you're on a fertility journey or just looking to improve your overall health, this episode is packed with actionable tips to help you along the way.
Join our conversation on Instagram at @mungbean_health. New episodes drop every second Monday.
If you want to book an appointment with one of our incredible naturopaths, visit our website https://mungbeanhealth.com/.
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Transcript
Introduction to The Bean Talk Podcast
00:00:00
Speaker
Welcome to The Bean Talk with me, Rhiannon, your fertility fairy godmother joined by my trusted partner in life and in the mission of Mung Bean Health, Jeremy. Here at Mung Bean Health, we're on a mission to unlock the secrets of fertility and natural well-being one episode at a time.
00:00:23
Speaker
Hello and welcome back to The Bean Talk with Jeremy and Rhiannon. We're excited to have you back in the pod house
How to Enhance Fertility Naturally
00:00:31
Speaker
today. We wanted to talk about ways that you can improve your fertility naturally and at home because I'm telling you there are so many beautiful things that you can do to support yourself and your fertility at home. Yeah.
00:00:47
Speaker
like organic foods is the probably number one. Yes. We'll go through a bit of a checklist. I thought if you're on board with that, a little bit of a checklist. So things that you can do, um, like you can get a note pad and write it down, or you can read, listen as many times as you like on essentially things to check off.
00:01:07
Speaker
things to get under your belt that are going to help you with your fertility and your health in general, honestly. ye The nice thing about fertility is that a lot of it crosses over. So your ovulation and your reproductive health is like a bit of a snapshot or a picture of your entire health.
00:01:28
Speaker
when your body's healthy it wants to procreate when you're not as optimally healthy it might struggle a little so these are some nice things you can do to support yourself there's obviously a lot more to fertility than that but let's get you healthy yeah whichever one wants to be right Exactly. And these are little things that you can do at home. It's in your control. So obviously, as Jeremy mentioned, organic food. Amazing. It is obviously a bit more expensive, but there are some great washes out there that you can use if you can't afford it. um because Yeah, I get it. like Sometimes you look at the avocados that are normally $3 or $4, and then you look at an organic one that's $9. Who's got that type of money? Yeah, $9 avocado money. Exactly. Times are tough. we
00:02:15
Speaker
definitely suggest anything that you that doesn't have a skin on it is Recommended organic if you can things like berries.
The Role of Organic Foods in Reproductive Health
00:02:23
Speaker
They're really bad I don't know if you guys have seen the clean 15 and the dirty dozen before Have you even seen that? You probably shown yeah and Yeah, we haven't spoken about it in a long time But it is something that we like to get our clients on board with so clean 15 are the ones that you can usually eat if not organic because they are cleaner, they're not as heavily pesticides, whereas the Dirty Dozen is probably more now, but the Dirty Dozen is like the classic saying, you can have a look at them online. They're the ones you really want to try and get organically if you can.
00:02:58
Speaker
So anything that the skin is going to be in contact directly with the pesticides, berries, raspberries, strawberries, blueberries, insects and bugs and birds and bats would love that. I remember when I was in uni there was a study that was done on strawberries and one strawberry they tested and they found like 150 something crazy like that different types of pesticides herbicides chemicals 150 on one strawberry it's wild and that was like like a long time ago so to think how much that would have changed now because they're forever creating new chemicals and new herbicides and pesticides so
00:03:40
Speaker
If you are able to, definitely suggest getting yourself onto some of those beautiful organic foods. We honestly are
The Importance of Antioxidants
00:03:49
Speaker
what we eat. I've spoken about this before. Actually, I spoke about this when I did the beauty school for Lusk Minerals. How we are what we eat. And honestly, think about it this way. Your cells are coming from what you're eating. So you eat it and then those nutrients and vitamins end up coming into all of your cells. Skin cells, I think,
00:04:09
Speaker
It's about 28 days from memory. The turnover is each of those skin cells. So every time you're eating food, you're then fueling all of the cells, but then the skin cells, that's coming from the food you eat. So you really should be eating really healthy. Yeah. Anyway, that's about skin, not even about fertility, but... I'm sure it's the same thing, right? Yes, absolutely. And as well with sperm health, which is very interesting.
00:04:32
Speaker
the herbicides and pesticides you really want to remove and you want to be eating more antioxidants which takes us on to the next one on your checklist. So organic food number one. antioxidants number two antioxidants will fight those free radicals in the body so maybe if you're not able to have organic food all the time you can make sure you're upping your antioxidants to combat and what would be the foods that are rich in antioxidants back to those beautiful berries for sure anything that's got like a lot of pigmented color fruits and vegetables that have got that pigmented color like beetroot heaps of antioxidants blueberries yeah all the berries rich
00:05:13
Speaker
deep colors, they're more like polyphenols. Yeah, even nuts and seeds you can get in whole grains are really great sources of antioxidants. The good one is coffee, like a lot of people drink coffee, but you want to have a better quality right that there's so much to that the coffee done I know look green tea yeah green tea is a better option coffee everyone drinks but you want to make sure you're having the good quality you want to make sure that they're not they're like organic not heavily pesticide it again you want to make sure that you're not having it from like a cafe that's then using lots of chemicals in their machine you don't want to be having too much if you've got too many stress hormones or sex hormones I know green tea green tea and there's so many other green teas yeah
00:05:53
Speaker
Yeah, there are. That's a great alternative to coffee. It's a South American drink and it's super high in antioxidants. Yeah. And it gives you a buzz too. That's the great thing. Yeah, we have the little cup and the straw. It's like a special cup and straw. Very ceremonial. Yeah, it's good. Yeah. And Jeremy drinks it sometimes. Your grandma drinks it a lot. Yeah, grandma still drinks it. Yeah. And he's your great grandma did. Yeah, great grandma. And she looked till she was...
00:06:23
Speaker
yeah like 90 something love that fur yeah and the royal jelly she rated too oh yes yeah royal jelly is an interesting one i when i used to work in a health food store the guy who owned it he was big on the bee pollen and the royal jelly i think cool as a superfood but i know that there's a lot of variation to again quality with royal jelly you can't even use a metal spoon You're only meant to use like a plastic spoon and then a wooden spoon or it's meant to be sublingually absorbed, same as the bee pollen.
00:06:58
Speaker
So you, if you swallow it, like all the enzymes in the gut, break it down. yeah There's a lot to it. Rich in antioxidants though, right? Yeah, it's, I don't know exactly. It's like a, yeah, a super food of, I couldn't tell you, I'd have to run it up about exactly what it's got going for it, but I remember he used to rate it. Anyway, it has its waves. Just circling back as well to the organic food about the washes. yeah So we have a wash, the koala eco. It's a good one. It's easy. You can use like bicarb,
00:07:27
Speaker
to wash your fruit and vegetables but i love that koala eco fruit and veg wash and i know heaps of other naturopaths that use it and it's just like an easy thing you could do yes you have to soak your fruits and veggies in it but you should see the color of the water that comes off it remember hundred and chemicals on one strawberry isn't that crazy it's disgusting and then you feed it to your kids anyway we're just doing the best we can with the organic foods as well you want to be careful because obviously exposure to a lot of these harmful pesticides and herbicides can affect our hormones sometimes there's hormones in them especially meats
00:08:07
Speaker
hormones in there, antibiotics so horrible because it's that continuous exposure that's the real problem there. Obviously it's not good even if it happens once but our livers in our body should be quite well equipped to remove it but when we're having say if you're really against antibiotics which we're not we think that there's a time and place for them. I definitely think they are overused in this day and age but say if you're really against them, but then you're eating non-organic meat all the time and you're getting antibiotics that way, like that sucks. You're trying so hard to avoid this day and age. It is a little bit like that, but yeah, definitely meats as well. So a lot of people think when we're talking about organic foods to just like fruits and vegetables, meats as well. So try and find an organic hormone free butcher. We do love Harris Farm.
00:09:00
Speaker
and they have a lot of good options. So the antioxidants you want to be building those up and you want to be having a good amount because large amounts of like oxidative stress which is essentially what the antioxidants are fighting can contribute to things like fatigue, headaches, pain, inflammation in the body and damaging the cells essentially and that includes sperm and egg cells.
00:09:25
Speaker
So that's why whenever we look at that fertility, we want to be having high antioxidants. So we in clinic do recommend really strong antioxidants that in supplement form that are amazing for supercharging that egg quality and helping with that sperm health. But at home as well, you can make sure you're having a good amount of antioxidants to support those beautiful reproductive cells. Yeah.
00:09:49
Speaker
increasing those bad boy antioxidants. Dietary and supplements together, I'd say, is your best option, but at least start at home. They'll strengthen those reproductive cells. You can get it fruits, vegetables, seeds, whole grains. They're all great options. And if you can't get them from your fruit and vegetable, like supplementation is your best option, right? But good quality supplements with the therapeutic dose is the target.
Filtered Water and Fertility
00:10:13
Speaker
On to our next one, water, filtered water.
00:10:17
Speaker
is a huge miss by those people yeah i definitely like drinking enough water that's like my next goal is to get that one 0.5 to 2 liters per day. Which is a lot for Jeremy. He normally only drinks a couple of cups, yeah which is crazy for a fully grown man. But that's okay. We're working on it. We all have our battles. He is actually like on his hydrometer because he's a good boy. We get lots of males onto it because it's so hydrating. But yeah, he's been, you've been having probably like a cup a day most days.
00:10:53
Speaker
ah the hydromon oh yeah easy it to come down yeah Yeah, it's so good. Just getting those electrolytes up. But yeah, that is a great goal. 1.5 to 2 litres. I mean that water bottle, sipping on it all day. But yes, we want to make sure we're having filtered water. So we recommend among being the Zazim, which if you're one of our clients, you would have heard us harp on about it.
00:11:14
Speaker
The Zazen is amazing. It is a beautiful filter that has a state of the arts 10 process filter thingy in the top. It's got like a ceramic one, and then it's got like this other cartridge that you pop on. You just put your tap water in the top, which I love, and it filters through. My favorite part is the bottom. It's got all these beautiful rocks that remineralize the water. And that is where the beauty lies because not only is it taking the crap out at the top with the tap water, but it's then adding the minerals back in. Which is super important because most filtration symptoms just filter the water and then you're just drinking straight water. Yes. Which is still good but it's not. I know it's not like the mineralised stuff. And one thing I noticed with Jeremy when we first got our Zazim, years and years ago, must be like, yeah God, it would have been pretty early on. Yeah.
00:12:07
Speaker
Anyway, we I noticed Jeremy would start to drink more water than like before that. He would be like, water makes me feel like I could get sick and I don't like it. And I was like, you got to drink your water. And he'd have a bottle of water or filtered water would be fine. But when we got the Zarsen, he actually started to drink more. So yeah, we have one in our warehouse and at home now. yeah so So the problem is, again, it's that continued exposure. It's an essential part of your fertility journey to really get filtered water. Tap water can really contain various amounts of contaminants and endocrine disruptors, which is no good for our women hormones, but especially for our fertility. It's the long-term exposure.
00:12:51
Speaker
that can disrupt the hormones and really impact overall health, including our thyroid, egg and sperm quality. So by drinking filtered water, you not only reduce your exposure to these harmful contaminants, but you're also supporting then your fertility.
00:13:12
Speaker
which is amazing. And it helps you drink more water as well, which helps with all your cells. And yeah, really important. So definitely recommend that beautiful Zazen.
Tracking Ovulation with Basal Body Temperature
00:13:20
Speaker
The other thing that I recommend, so we've got organic food, antioxidants, filtered water. um The other thing that I recommend a lot in clinic of my girls do as well is the BBT, which is basal body temperature.
00:13:33
Speaker
this is a good way to start to know your ovulation. I have had so many clients that will come, they're not doing this and they'll be like, yes, I'm ovulating one day 19. Like I'm ovulated a little bit later and I know I do and I'm like, okay, cool.
00:13:49
Speaker
Your body you're telling me the signs. Yeah, and I will always go back to let's do the BBT anyway Eventually, they'll always give in and go. Okay, let's check it out. I'm sure I'm right like I know my body and then they end up obviating way Different like one I had that thought she was ovulating late. She was ovulating earlier Her signs were just different due to the estrogen and progesterone shifts, but she was a week out. So she was only having sex around and that time when she thought and that was a whole week out like she'd already missed it so no wonder she was struggling to fall pregnant with her partner because she was having sex after her ovulation and because they'd been on their fertility journey for a little while they were only having sex for a baby really at that point so they weren't doing it earlier on in the month it was only later on isn't it? crazy yeah but So it's a beautiful way to really get in
00:14:44
Speaker
knowing you're when you're ovulating. It's also good to tell us different insights into the hormones as well. Yeah, every woman is very different as well in that. That's why it's important to pinpoint your own ovulation. Around ovulation as well, it's only a very small amount. So the how you do it is With our ovulation, we our temperature rises ever so slightly. It's only a very small like 0.5 to 1 degree and that's due to the press progesterone surge that happens. So with the mouth,
00:15:17
Speaker
Thermometers that you can pop in your mouth I find they're not as accurate because they're very fickle because it could be that you're too hot like you change your seasons it's been a really hot night or you got up to pee and really you were meant to check your temperature before you got up.
00:15:33
Speaker
those sort of things you've been really sick something like that can interfere so that's why I love the temp drop it's my favorite it's just a little arm cuff so you put around it's like a bra strap essentially you put on your arm we also work with a lot of breastfeeding moms or moms that are up in the night with their babies and that disturbed sleep can affect your temperature so with this one you only need to be sleeping for a consecutive three hours a night which is so good for moms getting up It automatically syncs with your phone and then you can see, okay, this is what's happening. This is my data for me. And you can track it and know when she's hot and ready to go. Also, we have a code with them. So you can save because it is a little bit of an investment, but you can save 11% now with AF Mungmin AF M-U-N-G-B-E-A-N temp drop, visit their site and save. So we've got our
00:16:30
Speaker
Organic food, we've got our antioxidants, our filtered water and our BBT. What else is in form? Taking your supplements. and not forgetting to take them. I love to hear it, so important. You need to be taking your supplements. News flash, they don't work in the cupboard. I know, it's really crazy for people to understand, but they don't work in the cupboard, and I'm speaking to myself like that sometimes as well, because I know when you're taking a regime, sometimes you are like, oh crap, I haven't been taking that one, or oh gosh, I've missed a couple of days. like It's okay, you're only human, but you definitely need to be taking them. Super important.
00:17:11
Speaker
essentially supplements. This is something that I always recommend to get guidance on because when you self-prescribe, things can go wrong. And I've seen it so many times. People will come to us when they've been self-prescribing and they're not getting better, they're feeling worse. Sometimes we can be taking herbs that are affecting our hormones in a negative way for us in our case, even though our girlfriend was like, oh, I took this and this worked for me. Try this. It just doesn't work like that because we are so, so different.
00:17:36
Speaker
So individualized treatment is so important to me, so I never recommend to self-prescribe. And yeah, there's so many different nutrients out there that can be really heightened when you're taking many different things. And if it's not right for you, it can be negative.
00:17:53
Speaker
So making sure that it is practitioner prescribed for you when the naturopath that knows your case, definitely. Supplements essentially work on filling those nutritional gaps, infertility, supporting that egg quality and implantation rates, and also balancing those hormones to support a healthy
The Role of Supplements in Fertility
00:18:12
Speaker
pregnancy. So it's not all just about the implantation side of things, although that's really important. It's also about maintaining that healthy pregnancy. As a naturopath, we need to make sure that Everything we are giving you is relevant to your case. That's why when we take your case it's really important for us to ask a thousand different questions to get down to the nitty-gritty of it and then also doing further investigation which we are very big on testing at Mungbean to see what's going on especially with fertility issues. It's so important so we know how to best support you and your reproductive system.
00:18:47
Speaker
We also supply only the best supplements. So we make sure that all the supplements we prescribe are practitioner grade. So really good quality, highly bio available so your body can use them.
00:19:00
Speaker
no point buying something and taking it that you're just going to wait out. It's no good. So yeah, and then obviously we specifically choose them for you and what you're needing because everybody's case is very different. Yeah. And that's why, yeah, taking supplements is a very vital part of the fertility journey and just take them as prescribed so that then they work properly. And that goes for both parties.
00:19:25
Speaker
egg health, sperm health, really important. Get them supplements down. Seriously. And you will start to pay off and you'll notice it in other ways as well. Not just about fertility but energy, sleep, anxiety and stress, so many things.
00:19:39
Speaker
onto the next chapter now on natural cleaning products. That is a big one because again chemicals are everywhere. They are around us whether we like it or not so we do have control in some of these areas.
Minimizing Chemical Exposure in Daily Products
00:19:54
Speaker
Natural cleaning products again circling back I really do like the koala eco. Their stuff smells great they use natural scents things like mandarin and lemon myrtle and eucalyptus which is great and they actually have their own bleach it's like an oxygenated bleach which is more of a natural component rather than the real bleach but again if you're using
00:20:20
Speaker
natural products it's not going to have such a bad effect on your hormones, on your endocrine system and again around that fertility. Conventional cleaning products contain synthetic chemicals that over time with repeated exposure which you know you're cleaning your bathroom so often can imbalance your hormones and impact that fertility. So choosing like natural plant-based cleaners can reduce the harm and they work really well. Like as long as you're using a good one. Definitely love the Koala and Pleasant State is another great brand which I've shared before. They are little cylinders and you like have your... Refill spray jar. Yes, refill. It's like glass and it's got a little bit of plastic on it but mainly it's reusable.
00:21:05
Speaker
And then you put your little cylinder in with water and leave it for however long they suggest. It's all written down. And then it like bubbles and fizzes and does its thing and dissolves. And then you end up using it and it lasts. And then you just get another cylinder next time and do it again. They're really good.
00:21:21
Speaker
do like them and they're an Australian company, really good. Love to see it. That also leads into like our skincare and makeup. Now, this is a big one for me because I like wearing makeup. I enjoy it and I know there's heaps of other women out there that are the same. We are also saying low-tox in these areas, not no-tox, so low-tox. We want to make sure that it's achievable because there are chemicals around. So we just want to be low-tox, so as much as we can control. Love wearing makeup.
00:21:51
Speaker
and I always struggled to find a natural one. I tried different brands all over the years in the health food stores and none of it was very good that I didn't find it very good. Anyway, bring me to a couple of years ago and I found out about Lust Minerals. if Again, if you're our client you know that I love Lust. They are amazing. So she's got the whole range which is like their foundation and foundation is a big one because you want to make sure that it's like breathable and covering and just feels good and proper this one's great because it like you can still see your skin underneath but it still feels enough that it just I don't know it feels right and a low tox brand a great natural alternative and Stacey the owner really cares about her formulations
00:22:39
Speaker
what she's putting in there she's very in control and she's always reformulating as well to make it better and better and there is so many happy clients on her end as well that love her product so not just me so many of my clients I've gotten onto it they love it as much and you can do the whole range she's got powders she's got foundations she's got highlighters she's got bronzes they're just about to release a new mascara which I can't wait to try lipsticks and lip glosses. Given the moisturizer, I use this vitamin C serum, which is amazing. So that's just the makeup side. And then they've also got all skincare. As Jeremy just mentioned, they've got serums. They got like face wash, which I use every night. Bee serum and the vitamin C Jeremy loves. I love the hyaluronic acid one they've got. The vitamin C is so nice and it smells so good as well.
00:23:32
Speaker
It leaves your skin feeling nice and supple. They have a nice collagen peptide moisturizer as well. Actually, I think I've run out of that. I'll have to get some more of that. And also they've got so much. She's got, oh, the tanning, which I'm so excited going into the warmer weather, like a natural tanner when you start to get these white legs out. It's a little bit of colour. Jeremy doesn't have that issue.
00:23:55
Speaker
But I do. And they've also got these cool little face drop tanner that you put on just to help as the seasons change. Anyway, love it. Go check it out. There is so much in her range. Getting back to skin too with the products we wash ourselves at night. Hand soaps, body wash.
00:24:12
Speaker
shampoo and conditioner or another factor like you're putting chemicals again on the skin directly. When you really get down to thinking about it, it's pretty hectic of all the chemicals that are around us. We use body wash MooGoo now, especially with the babies. We all just get the massive MooGoo pump one that's a baby wash and we all just use that. It's good enough for my babies, it's good enough for us. I do the Willida one as well and I use that in the bath often. The Willida baby calendula one. Willida's really nice.
00:24:42
Speaker
And then the hand wash, I think we've got the koala eco at the moment. Deodorant, changing to a natural deodorant is a huge one. Yes, using the wild refillable is really good and the refill is in a bit of cardboard so they're sustainable and they do a fragrance free one which is great and that's super important as well because you're putting it straight onto to your lymph.
00:25:05
Speaker
And circling right back to Lust as well, if you do want to try, she has given me a code that I recommend to all of my clients and share often online. So you can get 15% off, which is active, mungbean15, M-U-N-G-B-E-A-N-1-5. And that will get you 15% off, which is fabulous. Yeah, so go and try it because there's so much. And your skin is your largest organ. So you want to be careful what you're putting on it. even outside of fertility. But when we're talking about fertility, then obviously in pregnancy, then our little ones, like there's a lot to it.
00:25:42
Speaker
So we've got our organic foods, we've got our antioxidants, filtered water, BBT or basal body temperature charting, taking your supplements, natural cleaning products and clean skin care and makeup, sleep. Yeah, yeah everyone's lacking. It's hard when you've got young kids, not going to lie, because you're being woken up and it's outside of your environment. So you want to make sure that the sleep you are getting is good quality.
00:26:10
Speaker
Probably another thing that Jeremy struggles with a little bit is getting that good night's sleep. We need to retest his cortisol. Stressful sometimes, business owner and young kids can be stressful, but we want to really make sure that having adequate amounts of sleep each night.
Quality Sleep and Hormone Production
00:26:29
Speaker
Look, it's really important because it's going to be essential for your overall health and fertility.
00:26:33
Speaker
So having insufficient amounts of that poor sleep, it's really disturbed. It's been actually shown to affect the production of essential hormones such as our immunising hormone or FSH flaky stimulating hormone, progesterone, estrogen,
00:26:50
Speaker
not good and they're all very important for our fertility. Studies have also shown that irregular sleep patterns or chronic sleep disturbances can disrupt the circadian rhythm potentially leading to irregular menstrual cycles and affecting our ovulations and difficulties conceiving so sleep's a very important one.
00:27:10
Speaker
So we want to try and create a really good nighttime routine. We know that sometimes it's going to be hard but mostly and get in some healthy habits which is essential for our sleep. So setting the same bedtime, having our magnesium that's prescribed by your naturopath,
00:27:25
Speaker
before bed and some nights if babies are teething or you've had a sleep late in the day or something like that you woke up late there's going to be a lot of different factors but trying to maintain that good sleep routine is going to be important.
00:27:41
Speaker
And sleep is where the body does the main repair, right? Like it's recharging, it's rejuvenating and replacing cells. Absolutely. So yeah, trying to get enough deep sleep. Next goes handin hand in hand, that stress reduction. oh It's fun, it's hard. You're going to try and just decompress in the afternoon, whatever that may be, sitting down, watching some TV, going for a walk. Yes, absolutely. Having a talk.
00:28:09
Speaker
like just talking to somebody. I think the stress in stress is relevant to everyone in different ways. yeah So for moms that are maybe a stay-at-home mom, it might be super stressful because you've been with the kids all day, you need a break, your husband's been at work all day or your partner's been at work all day, and you're all touched out and overstimulated. For someone else, maybe that's been working all day, they've been stressed because they've been working all day,
00:28:37
Speaker
so many different avenues there whatever that looks like you want to try and reduce it because high stress over a very prolonged period of time can create hormonal imbalances and disrupt your menstrual cycle.
Stress Reduction for Hormonal Balance
00:28:50
Speaker
Leading to those irregular periods and cycle length variations really long or really short and may even suppress ovulation or delay its timing and therefore impacting that fertility. So it's really important to regulate your stress levels and make it a priority to reduce it
00:29:09
Speaker
severely if we can. I guess like implementing different tools is important so as Jeremy said trying to decompress so things like meditation, gratitude or gratitude journals, grounding in nature, psychology. I actually love the gratitude journals from Steph Pace they're so good so if you need a planner you can go and check her out she does some really good ones. Listening to music or podcasts so check into our podcast we can help you de-stress.
00:29:37
Speaker
Different breathing exercises are great. Taking moments for yourself. Even just, I say to my clients, even if you get yourself outside and stare at a tree, don't care. Get yourself outside, look at the tree and just breathe. Even if it's one minute throughout the day, it's going to be super helpful of your nervous system. Stress less.
00:29:58
Speaker
Yes, absolutely. Deep breaths. So that's really important to support. It's going to have a massive positive impact on that fertility journey. Even Epsom salt baths or foot baths are a beautiful way to relax before bed and you can get Epsom salt from Coles or Woolies.
00:30:14
Speaker
Probably last on the list would be exercise, which touched on getting out in nature partaking in regular exercise, regular keyword there.
Exercise and Hormonal Regulation
00:30:24
Speaker
I know it comes down to time, but trying to schedule something in again, five minute walk, 10 minute walk. Doesn't have to be long, just as long as you're moving. Exactly, skip moving. When you're in your lunch break at work, get out for a little walk.
00:30:37
Speaker
Really important for our fertility journey, really big key player. Regular exercise can regulate those reproductive hormones, reduce levels of our stress hormone cortisol, enhance insulin sensitivity, which is really important for those ovaries. Maintaining a healthy weight is also an important part of fertility. So really supporting that metabolism and exercise is very helpful there. Engaging in a moderately intense exercise.
00:31:07
Speaker
Walking, Pilates, strength training, yoga, swimming is a great one as well, really good for your joints. They'll all lessen the risk of having issues with your ovulation and irregular menstrual cycle. So we want to make sure that menstrual cycle is nice and regular, which can support that fertility.
00:31:27
Speaker
The Fit As app, they are an exercise program. I love it because it's only 18 to 28 minutes of exercise. They have a beautiful postpartum plan that I have done. You do it at home, you essentially download the app and you just press on the screen and it tells you when to stop and start and what to do.
00:31:46
Speaker
guided, easy and some days they're just like walking and then there's a couple of different intensities as well so you can build your way up. You don't need equipment but for some of them, for for a lot of them but for some of them as you go up in intensity you do and they have a nice little pack with sliders and things like that.
00:32:03
Speaker
Yeah, I recommend them. Obviously you can go to the gym, you can walk yourself, but I find the guided exercise definitely helps. For sure. A new one, like for the med mainly is probably jiu-jitsu, which I'm doing at the moment, which is really fun, and the kids too. but yeah bi fridaying' is another good one for men Yeah. Yeah. Bike riding. And I always like to tie it in for both parties. In a relationship, it's nice to have those times to do things together. So if you are working on your fertility, go out for a joint bike ride together. Yeah. It's going to support both of your health. And then it's not boring. You're not going on your own. It's not a chore. It's more enjoyable. Yeah. I just find like teeing it up as a little date is a bit more fun. Yeah, absolutely. We used to do that a lot. and see very younger byke rides yes
00:32:47
Speaker
walks. Yeah we need more time we've been doing a couple of bush walks though which is good we're quite lucky where we are there's like a fair bit of bush which is nice and getting down to the beach is like a gigantic hill walk down and you've got to walk back up it unfortunately but it's good for exercise hard when you carry the kids though and all the stuff. I know with the fit as actually they've got they gave me a code as well which I obviously want to share with you guys because if you can save hell yeah The fit as, I think it's 10% off. Don't hold me to that. Go and try the code, mungbean10. M-U-N-G-B-E-A-N-1-O on the fit as, should go onto the website or Instagram and yeah, give it a go. They're really good. A nice little old place to start and get you more motivated.
00:33:34
Speaker
I'm just going to go over that checklist again for you. So we've got our organic foods, we've got our antioxidants, filtered water, BBT or basal body temperature charting, taking your supplements, natural cleaning products, clean skincare and makeup, sleep, stress reduction and exercise. And that is your checklist. So start to check those off at home.
00:33:59
Speaker
And if you need support around the supplement side of things, you know where to find us, we could definitely get you on the right plan. Thanks for listening Ed, see you again soon. Bye. And that's a wrap on today's dose of wellness. I'm Rhiannon, your fertility fairy godmother. Thank you for joining us. Stay connected with us on Instagram at mungbin underscore health.