How do I boost my ovulation? Make consistency your priority, from next cycle

You’ll often see ovulation presented as the ‘peak’ in your menstrual cycle. Everything is gearing towards this point, where your ovary expertly releases a mature egg, which may or may not go on to be fertilized and begin its super-rapid growth into your future baby. 

We build up to ovulation, from the very last day of our period. Across the follicular phase, our body is doing incredible things, preparing for this 24-hour snapshot moment in our cycle. And once it’s done, depending on where your body and cycle are at, the process begins again.

Keep it going, for strong ovulation

When we talk about a ‘healthy cycle’ – including ovulation – it’s really important to be consistent in our approach. Started going to bed an hour earlier every night? Stick with it. Added in a little more oily fish, and weeded out a few hidden sugars? Great – keep it going. 

The key, when eating and addressing your lifestyle for ovulation, is to keep your fertility diet and rituals up, right across the cycle. 

Sure, energy is required for cell growth, and complex carbs are a great choice as you build up to ovulation. But, for real shifts in your ovulation pattern, and moving forward with your fertility goals, you want to be maintaining your fertile lifestyle, whether you’re on day one, fourteen, or thirty two of your cycle, and beyond. 

Pinpointing ovulation, and irregular cycles

So, consistency is queen bee – speaking of, bee products are gaining real attention for their reported impact on PCOS-related fertility issues, and ovulation – but what specific tweaks can we make, in the couple of days approaching ovulation, to drive a natural ‘boost’? 

If you’re able to pinpoint this window in your cycle, great – and it is short, on average ovulation itself takes around 24 hours with maybe a day or so of symptoms just before. 

But if you’re not easily able to prep for ovulation – and many women can’t, either due to PCOS, irregular cycles or other factors – it makes sense to maintain your fertility-geared eating and lifestyle across your cycle. 

You can then add in any of the boosters below when you spot a cluster of symptoms, signaling ovulation may be not far off (I occasionally get a bit of pain, and usually some bloating). 

The boosters to know

So, wherever you are in your cycle – and with consistency front of mind – let’s dive into the world of natural ovulation enhancers. Here’s how you can really support this pivotal moment in your cycle, using a few key tools to boost. 

Rest

Yep, one of the most irritating tips to start out with – apologies! But the thing is, rest, relaxation and sleep combine as a crucial boost for healthy hormone balance, particularly at the point of ovulation. 

My starting point for relaxation – and yours will be different, that’s okay! – is yin yoga, or a fertility-focused yoga class. 

Scan through this fantastic fertility yoga 101 from the team at Thrive Journey, for a few ideas on where to start, depending on your cycle phase. With ovulation as the focus, working on stagnation and promoting deep relaxation are key aspects of my practice, at this time. 

I make a point of winding down my evening an hour earlier in my build-up to ovulation, with the aim of lights-out by 10.30pm. For just a few days a month, this is doable – my evening admin and scrolling can wait, after all! – and I love having a real reason to be tucked up in bed with a good book and cup of tea. 

Speaking of tea, make it decaf at bedtime. And for more targeted ovulation support, go for valerian tea – a popular natural sleep aid – or fennel, which can help soothe the digestive system, boost metabolism (see cruciferous veggies below for more on this) and promote whole-body relaxation. 

Acupuncture and TCM

Again, we’re yet to touch on foods for ovulation. Don’t panic – we’ll get there! But the benefits of acupuncture for regulating and maintaining healthy ovulation are widely recognized – and before we add in specific foods and produce, it makes sense to get these foundations on your radar. 

By targeting specific points on the body, acupuncture helps to regulate hormonal balance, improve blood-flow to the reproductive organs, and reduce stress – all of which support healthy ovulation. 

Many women find that regular acupuncture sessions can help to normalize their menstrual cycles. Traditional Chinese Medicine (TCM) may also involve the use of herbs and lifestyle focuses, alongside acupuncture, to support ovulation goals. 

In her book Fertile, world-famous acupuncturist Emma Cannon BSc (hons) recommends eating specific foods preferred in TCM for their ‘stimulating’ qualities, including the spices caraway, cardamom, cayenne and star anise, carrots, chicken and coconut. Grab a copy for the full list, and tons of expert advice. 

Eat for energy

And when we say ‘energy’, this isn’t with the intention of smashing out a high intensity workout, after your ovulation-nourishing breakfast. 

Ovulation – as fleeting and subtle as it may appear – requires a huge amount of cellular energy. And for this, we can really shift our eating focus to foods which support sustained energy, throughout the day, like complex carbohydrates, sweet potatoes, and protein-rich choices. 

Put breakfast front and center during ovulation – oatmeal topped with Greek yogurt and berries is ideal, or I love a sweet potato hash with eggs and sautéed veggies. And where you can, eat for sustained energy. 

Go for cruciferous veggies

During the ovulatory phase, estrogen levels peak, so now is a good time to focus on foods like cruciferous vegetables, which can help metabolize excess estrogen and prevent it from being stored in the body – this can lead to hormonal imbalance. 

My top picks for upping your cruciferous veggies are a lovely slaw, featuring chopped cabbage and Brussels sprouts, plus cauliflower rubbed with one or two of those stimulating spices we covered above, such as caraway with cumin, mixed with shredded chicken. 

Cruciferous veggies – broccoli is another superstar to work in – are nutrient-packed, easy to prep and a perfect choice across your ovulation window, helping get your estrogen and hormonal balance into a good place. 

Build in B vitamins

B vitamins play a crucial role in whole-body health, but a few key aspects make them real superstar micronutrients of focus, across that ovulation window in your cycle. 

They support hormonal balance – vitamin B6 is particularly important here – energy production, healthy egg development, stress reduction and red blood cell production, all vital for healthy ovulation. 

I take a B complex daily, to support my B vitamin intake alongside diet. But supplementation aside, B vitamins are most readily found in meat, fish and poultry, and smaller amounts in legumes, seeds and leafy greens. 

Ovulation next steps

All caught up? Make these resources your next stop. 

• Qigong for women – three things to know before getting started with this ovulation, relaxation and nervous system-supporting practice 
• The menstrual cycle and fertility 101 – what your period can tell you, and the fertile signs to look for, each cycle
• Listen up to this recent podcast from my food as medicine go-to Ali Miller RD – founder of Naturally Nourished – debunking the Fertility Cliff Myth, and addressing fertility goals at age 35+ plus this brilliant listen, on eating for your cycle