What you Really Need to Know About Ovulation…
Whether you're actively trying to conceive🤰, want to understand your menstrual cycle better, or wanting to improve your hormonal health, knowing the ins and outs of ovulation is extremely important☝️.
Ovulation is the ⭐️star⭐️ of the menstrual cycle because it’s what causes you to actually have a period. As soon as you ovulate, your ovaries are a ticking clock counting down the days (typically 12-15 days but usually around 14) until your period will start.
👉But first we have to start at the very beginning of your menstrual cycle - this is when the foundation for ovulation begins. When you are on your period🩸, your reproductive hormones (estrogen and progesterone) are at a low baseline. Them being low is what triggers the brain🧠 that it’s time to start releasing FSH from the hypothalamus. FSH, or follicle stimulating hormone, then sends the message to the ovaries that it’s time to start recruiting a cohort of follicles to get ready for the next ovulation🥚. Your ovary will grab a handful of follicles (little fluid bundles that house the egg) that will slowly start to grow in response to FSH. These follicles are what secretes the hormone estrogen. So slowly your estrogen levels start to climb📈. Once they reach a certain amount, it then sends to the message to the brain to release LH, or luteinizing hormone. LH is like the pin📌 that pops the balloon of the follicle to release the egg of the most mature follicle of that cohort. The egg is then released and caught by the fallopian tubes where it will then hang out in the tubes to wait for a sperm.
Once that egg is released, the follicle that used to be it’s home gets converted to what’s called the corpus luteum. This corpus luteum secretes progesterone (which is necessary for implantation to occur) for a very specific amount of time. The corpus luteum is a temporary endocrine gland, meaning it can only secrete progesterone for a certain period of time⏰ before it wears down and disintegrates. And think of progesterone like the glue that holds your uterine lining (and the embryo🤝) in place. Once that glue is no longer there and progesterone levels decline📉, your lining starts to shed which then triggers your next bleed🩸.
✨ So as you can see, there is a hormonal cascade that has to happen for ovulation to take place, and it starts at the very beginning of your menstrual cycle! Ovulation basically controls your entire cycle. It’s also a very sensitive process. There are a lot of things that can delay or prevent ovulation from happening including:
Polycystic Ovary Syndrome (PCOS): A hormonal and metabolic disorder characterized by multiple follicles on the ovaries and/or high androgens creating long/irregular cycles.
Thyroid disorders: Imbalances in thyroid hormones can affect ovulation, particularly hypothyroidism.
Premature ovarian failure: Occurs when the ovaries stop functioning before the age of 40.
Stress: Excessive exercise, low body weight, high levels of inflammation, emotional stress, traveling, or illness can disrupt hormonal balance and inhibit ovulation.
Medication: Certain medications can affect ovulation.
Age: Ovulation may become less regular as women approach perimenopause.
➡️ Recognizing the signs of ovulation can help you identify your fertile window and understand when you are ovulating. Some common signs include:
Changes in cervical mucus💦: Around ovulation, cervical mucus becomes clear, slippery, and stretchy, resembling raw egg whites. This type of mucus will be present for 1-5 days depending on the person. Usually, the last day you notice the egg white cervical mucus is the day you are ovulating.
Basal body temperature (BBT) rise📈: Your basal body temperature will increase after ovulation. Temperature will rise within 1-2 days after ovulation, 0.2-0.4 degrees C or 0.4-1 degrees F.
Ovulation predictor kits (OPKs)🥚: These kits detect the surge in LH that precedes ovulation and can help pinpoint your fertile window.
Ovulation pain (mittelschmerz)⚡️: Some women experience mild abdominal discomfort or cramping around ovulation.
Progesterone test💉: Getting progesterone blood work about a week after ovulation will confirm if ovulation happened.
Other symptoms can include an increase in libido, an increased sense of smell, higher self esteem, and more energy.
💕Supporting Ovulation💕
If you aren’t ovulating regularly, the best thing to do is get some blood work and an ultrasound to pinpoint what the root cause is. Is it high blood sugar and high androgens? Is it high prolactin? A suboptimal thyroid? Low FSH from the hypothalamus?
Then let’s analyze your foundations:
Are you getting enough sleep?🛌 Lack of enough good quality sleep can worsen insulin resistance, lower progesterone, interfere with thyroid hormone production, and put stress on your body.
Are you getting regular exercise?🏃♀️ Regular exercise is crucial for hormone balance, reducing inflammation, and promoting healthy blood circulation to your ovaries.
Are you eating to reduce inflammation and keep your blood sugar stable?🍏 Eat a nutrient-rich diet with plenty of fruits, vegetables, whole grains, good quality proteins, and healthy fats. Include foods rich in antioxidants, such as berries, leafy greens, and nuts, which can help combat oxidative stress and support ovarian function.
How’s your nervous system?😫 Running on fight or flight mode will send the message to the hypothalamus that there’s too much stress. This can delay or prevent ovulation from happening. Incorporate stress-reducing practices into your daily routine, such as yoga, meditation, deep breathing exercises, or spending time in nature.
Other important considerations:
Maintain a Healthy Weight: Being underweight or overweight can disrupt ovulation.
Limit Toxins: Minimize exposure to environmental toxins and endocrine-disrupting chemicals found in certain plastics, pesticides, and household products.
Herbal Support: Some herbs and supplements may help support ovulation and hormonal balance like vitex (chaste berry).
Limit Alcohol and Caffeine: Excessive alcohol consumption and caffeine intake can disrupt hormone levels and affect ovulation.
Consider medication: medications like letrozole or clomid can be helpful in encouraging your body to ovulate if you are struggling to conceive.
✨Importance of Ovulation for Overall Health✨
Ovulation is not only essential for conception but also plays a crucial role in overall health. Regular ovulation is associated with balanced hormones, healthy menstrual cycles, and optimal reproductive function. Regular ovulation also contributes to bone health, cardiovascular health, and cognitive function. So basically, our bones, skin, vaginal, heart, and brain suffer when we don’t produce our own estrogen and progesterone. And unfortunately, we don’t get the same benefits when using synthetic estrogen and progesterone.
Have any more questions about ovulation? Feel free to email me or message me on Instagram!
Peace & Periods,
Allison
Want to learn more about other strategies you can use to support your menstrual cycle and fertility?
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