EGG QUALITY - What impacts It and HOW you can optimise this

What Impacts Egg Quality…

All the eggs we'll ever have are already sitting in our ovaries at birth - we can't add to them. That means both genetics and lifestyle factors, including age, play a really significant role when it comes to egg quality. Testing AMH (Anti-Mullerian Hormone) can give you a useful snapshot of your ovarian reserve, though it can't actually tell you anything about the quality of the eggs themselves.

Long or difficult fertility journeys can be truly heartbreaking, and it's completely natural to find yourself going down the "what if" rabbit hole - what if I hadn't had that glass of wine, gone for that run, had that late night? It's worth knowing though, that sometimes there are factors that are completely outside of our control. Things we simply cannot change, no matter what we do.

That includes the number of eggs we're born with, their genetic quality, and the reality of ageing. As we get older, fewer eggs naturally become available for conception, and those eggs become more prone to genetic damage. Every cell in our body ages - eggs are no different - and with that comes an increased risk of chromosomal abnormalities, miscarriage, and failed implantation. It's widely recognised that fertility does decline with age, with 35 often cited medically as the point at which that decline becomes more significant.

For many women blowing out candles somewhere in their mid-to-late thirties, that number can carry a lot of weight -maybe the right person hasn't come along yet, or the timing financially just isn't there, or starting a family simply isn't on the radar right now. It's worth keeping in mind though, that 35 is an average and it doesn't apply to every woman. Plenty of women absolutely do conceive and go on to have healthy babies in their late thirties and early forties.

So what CAN we do?

Even though we can't change our biological age, our egg numbers, or our genetics, we absolutely can influence and optimise the environment inside our ovaries. The egg you ovulate this month has actually been growing and developing inside a follicle (a fluid-filled sac that nourishes the egg and produces hormones) for around 3 months before it's released. That 3-month window is a real opportunity. By supporting blood flow and oxygen to the ovaries during this time, you're giving any genetically healthy eggs the best possible environment to develop, mature, and go on to create the highest quality embryo, whether naturally or in a lab setting.

Ways to optimise egg quality..

There's actually a lot you can do, and it probably won't surprise you that lifestyle and nutrition are at the heart of it. Think of it across four key pillars (Eat, Sleep, Mind, Move)-

• Eat - A colourful, antioxidant-rich Mediterranean-style diet -wholegrains, fruits, vegetables, legumes, nuts, seeds, and fish - is widely considered one of the best things you can do for your fertility. It's not about being perfect, it's about consistently nourishing your body in that crucial 3-month window before ovulation.

• Sleep - One of the best supercharger for hormonal health. Good quality sleep supports healthy hormone balance and helps regulate insulin - higher insulin levels drive inflammation in the body, which can directly affect both ovulation and egg quality.

• Mind - High stress raises cortisol, which in turn affects hormone production in the ovaries and can lead to irregular or absent ovulation. No ovulation means less chance of conception. Cortisol has also been shown to lower oestrogen levels, and low oestrogen is often associated with diminished ovarian reserve - meaning fewer eggs, and potentially lower quality ones too.

• Move - Regular movement reduces oxidative stress throughout the body's cells, including your eggs. It doesn't need to be intense — consistent, enjoyable exercise is what counts.

• Reducing toxin exposure - Plastics, pesticides, and non-stick cookware are all hormone disruptors that can negatively impact egg quality. Simple swaps like glass bottles, organic produce where possible, and stainless steel or ceramic cookware can all make a real difference.

• Acupuncture - Acupuncture can increase blood flow to the ovaries and uterus, support hormone production, calm the nervous system, and promote healthy egg development - supporting your body from the inside out.

  If you'd like to find out more or you'd like support on your fertility journey, please do get in touch — I'd love to help.