“You are what you eat.” This is a common phrase that has some scientific backing. Our nutrition affects our overall health, and thus, affects our fertility health. It is common for women who are trying to achieve pregnancy to focus on better nutrition, and it’s becoming increasingly more common for women in various stages of their fertile life to make better nutrition choices for their cycle health. After all, the nutrition we put in our bodies helps our bodies to function, and, in the case of fertility, actually helps our bodies produce our reproductive hormones [1].
As more people become aware of the impact nutrition has on fertility, researchers want to discover how far this nutritional impact goes. Investigaciones recientes has found that nutrition in our earliest stages of development could have a long-term impact on women’s reproductive health, specifically in the area of ovarian aging [2].
What is ovarian aging?
Ovarian aging is the process where the female reproductive system stops producing reproductive hormones. It culminates with menopause, which is defined as more than 12 consecutive months without a menstrual period, thus marking the end of a woman’s fertile life [2].
The primary female reproductive hormones, progesterona y estrógeno, are produced by the ovaries, so the onset of menopause is related to each woman’s ovarian aging process. On average, menopause occurs between the ages of 45 and 55.
What is the relationship between nutrition and ovarian aging?
Según la Developmental Origins of Health and Disease (DOHaD) hypothesis, nutritional deprivation that occurs as early as during her fetal development can impact when an adult woman will go into menopause [2].
A estudiar guided by the DOHaD framework in China analyzed the 4,256 women from the China Health and Retirement Longitudinal Study to determine if there was a correlation between fetal/infant and adolescent exposure to famine, and when those women naturally went into menopause as adults [2]. The study found that those who experienced nutritional deprivation through famine in early life (from fetus to adolescence) entered menopause earlier by 0.75–1.16 years than those who did not experience famine in early life. This demonstrated a strong association between early life nutrition and ovarian aging.
This researcher built upon “existing evidence suggests that fetal malnutrition may be associated with decreased ovarian reserve, and also with adult metabolic dysregulation, such as insulin resistance, type 2 diabetes and metabolic syndrome, which are known to affect ovarian function and accelerate reproductive senescence” [2].
Furthermore, the results of the Health and Retirement Longitudinal Study built upon existing knowledge that puberty is a critical period of development for the hypothalamic-pituary-ovarian (HPO) axis, which is responsible for healthy reproductive hormone function as it ensures proper communication between the pituitary gland in the brain and the ovaries. As the study introduction notes, “previous studies have indicated that caloric restriction during puberty may disrupt HPO axis function, reducing gonadotropin-releasing hormone (GnRH) secretion and attenuating the gonadotropin secretion, potentially inducing menstrual disorders and polycystic ovary syndrome, and impairing ovarian function and long-term reproductive capacity.”
Why does it matter when women enter menopause?
Menopause is a natural part of a woman’s reproductive life, so you may be wondering why early onset menopause is so significant—especially if it is only by one year (give or take).
Menopause marks the cessation of ovarian hormones. These hormones do far more than “just” allow a woman to reproduce. Both estrogen and progesterone aid the body in its natural processes, including emotional regulation, heart health, bone health, and more. If a woman enters menopause, or even perimenopause early, she is spending fewer years of her life with critical hormone function, and thus, is at a mayor riesgo for osteoporosis and cardiovascular disease, among other conditions [2].
It is therefore important that a woman is able to experience a healthy fertile life for as long as possible and be provided with adequate care in menopause to help support a healthy overall body. (Notably, however, early menopause isn’t all bad—for example, early menopause has also been associated with a reduced risk of breast and some reproductive cancers.)
What we still need to learn about nutrition and the onset of menopause
Using the DOHaD framework, the researchers for the review of the China Health and Retirement Longitudinal Study were able to demonstrate a strong correlation between nutritional deprivation in early life and early ovarian aging. However, more research is needed to determine cómo nutrition in early life affects ovarian function and reserve.
(Additionally, more research is needed on how to improve ovarian health regardless of nutritional access in early life. One way women might protect the longevity of their ovaries is to use a fertility awareness method for family planning instead of hormonal birth control, as hormonal birth control may prematurely age women’s ovaries.)
How we can use nutrition to aid our reproductive health
Clearly what we do (or do not) put into our bodies, regardless of our age, impacts the function of our bodies—including our reproductive systems. With that, here are five tips for helping protect the health of your reproductive system with good nutrition.
- Focus on a gentle nutrition approach rather than a specific diet. We talk about gentle nutrition and how the needs of your body changes in different phases of your cycle in este artículo.
- Eat whole unprocessed food as much as possible, in a balance that promotes metabolic health. Here are some key tips for balancing the essential macronutrients.
- Remember that grasas saludables are critical for hormone production—especially in women.
- Eat foods that are high in key micronutrients (like various essential minerals and electrolytes), such as cruciferous vegetables, beans, eggs, nuts, and seeds.
- Finally, because it is not always easy to find quality sources of whole foods, consider taking a good supplement to fill the gaps. (I personally love We Heart Nutrition’s supplements because they are made from quality and ethical sources.)
Clearly what we do (or do not) put into our bodies, regardless of our age, impacts the function of our bodies—including our reproductive systems.
The bottom line on nutrition, ovarian aging, and onset of menopause
Nutrition is important in every stage of life. Recent research has shown the impact nutrition in early life has on our long-term health. In particular, those who experience nutritional deprivation in early life are at a higher risk for diseases such as type 2 diabetes and insulin resistance, and thus, at an increased risk for reproductive disorders. More recently, researchers have found a strong correlation between nutritional deprivation in early life and earlier onset of menopause, but further studies are needed to determine exactly why and how these two events are related.
