In this blog of Medline Academics’ Hybrid Training Series and Infertility Courses Online, we share with you top five tips that you should start doing immediately if you want to see an improvement in your egg quality. Egg quality and egg quantity are two different things that often get confused. So, when we think about this, your egg quantity is the number of eggs you have remaining.

“you’re born with all the eggs you’re ever going to have kept in a vault inside your ovary. And throughout your life, these eggs come out of the vault. And when the vault is empty, you’re in menopause.”

Well, throughout that period of time, you’re constantly losing eggs. And so, as you run out of eggs, you will have less eggs available every month. Interesting fact, fewer eggs in the vault, fewer eggs come out every single month. And those are markers of egg quantity or the number of eggs. And we can check that with things like AMH (anti-mullerian hormone), which is a blood test or an ultrasound, which is checking an AFC (antral follicle count). Egg quality is not something that we can easily test.

We know that the quality of your eggs decreases as we all get older. And this is simply because the eggs are sitting inside that vault longer. What is so fascinating is that in the female egg, your chromosomes are in the perfect position and you have two sets of every chromosome in your egg. They actually divide right when you’re ovulating. So, I always like to think about these must stay in perfect position up until you ovulate. So, when you are trying to get pregnant and you are 25, your chromosomes have not been held in that position quite as long as they have when you’re 39. That is why when you are 39, you have a significantly higher number of chromosome abnormalities in your eggs. This causes a higher miscarriage rate, a higher rate of genetic abnormalities, and ultimately a lower pregnancy rate and a lower life birth rate. When you combine these two factors together, having less eggs and less normal eggs, it makes it harder to get pregnant as you get older.

The truth is you cannot change the rate of your egg decline with very few exceptions. So, this means that your eggs, you are born with a number and you are running out of them over time. However, your egg quality, even though this is decreasing over time, you actually have a lot more influence over. And this is for two reasons:

• One is because the world around you and your body, what you subject your eggs to does have a big impact.
• And if those chromosomes are going to stay in place or not.

Now we can’t undo everything that time has done, but trying to provide a less confusing, distracting environment, a less toxic environment can be beneficial. So we’re trying to make it as easy as possible for your chromosomes to stay in the right place. And so really the things that you can control all have to circle around inflammation. Inflammation, as we have more research, it impacts your fertility.

Inflammatory diseases decrease your ability to get pregnant. Inflammation is associated with period abnormalities, increased risk for miscarriage, and lower pregnancy rates. You control some of the inflammation in your body and you may not even realize it. This is because you’re living in such an inflammatory world. Your day-to-day exposures may not seem like that much.

So here are my top five tips for you if you want to try to improve your egg quality or the chromosome structure normality inside your eggs.

• Number one is going to be to pay attention to the foods you eat, specifically more whole foods and less processed foods. Your gut microbiome is actually very, very important in the regulation of hormone production and inflammation. And if you hear about things like a leaky gut, what that means is that the gut barrier is not protecting your body from toxic substances, but the gut is also so important as I said in the regulation of hormones, specifically oestrogen. So when it comes to trying to decrease your inflammation, whole foods, meaning decreased processed foods, no fried foods, decreased sugar, decrease the processed meats, and really start to look at focusing the diet on those real foods that exist, that is my top tip number one.
• Number two is going to be to consider adding in a supplement. And I always think in the perfect world, every single nutrient you need should come from food. However, that’s always not reality. And one thing that has been consistently shown to be beneficial for egg quality is coenzyme Q10. And the dose for egg quality in studies is 200 milligrams, three times a day. So you can take CoQ10 three times a day, up to 600 milligrams, and this dose can be helpful for egg quality. Now, of course, if you’re trying to get pregnant, please take a prenatal vitamin and please take 400 micrograms of folic acid. If you take methylated folate, take an additional folic acid. And I have information on that specifically, but want to make sure that you are getting the nutrients you need for pregnancy. But for egg quality, CoQ10 can be beneficial.
• Number three is going to be remove plastics. Any plastics, we know that microplastics become a part of our body, a part of our ovaries, but we also know that plastics have endocrine disrupting chemicals in them, things like BPA, and that other endocrine disruptors like phthalates and PFCs and forever chemicals live in so many products we come in contact with. No, you don’t. There’s no reason for us to be having plastics in our world. And if you find things that are plastic, try to replace them with stainless steel is a great option. And don’t forget things like straws. So make sure that you are not exposing your body to extra bits of plastic that you don’t have to, because those exposures do build up. And the worst of the worst is going to be heating plastic, no plastic in dishwasher, no plastic in the microwave.
• Now, number four is going to be to sleep. We put our bodies last, we suffer for the grind. But getting at least seven to eight hours of sleep is going to be so crucial, really seven and a half to eight and a half, and set a good sleep environment. This means electronics, charge them over there, get an alarm clock that’s going to help you wake up at the same time, go to bed at the same time, get a sleep mask. Sleep is when your body heals. You’ve got to give your body good time to heal. If you want to really decrease that inflammation.
• And then number five is going to be to move for your body and for your health. This means building muscle, having more muscle mass is going to help protect you against insulin resistance, which is a huge cause of inflammation. So this is strength training, resistance training, body weight training, and then also doing things that are going to give you that feeling and decrease your stress burden.

Listen to your body and really focus on using movement to build muscle and to reduce your stress. And so there’s five tips that you can start to integrate right away. Link

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