Holiday Detox Techniques for Fertility & Optimal Health

Step 1: Adopt a Healthy Mindset

Starting a detox regimen shouldn’t feel torturous or triggering around food, body image, and willpower. True healing requires a sense of self-compassion. 

First and foremost, set the intention to treat yourself gently and holistically. 

Make small upgrades at your own pace using the 80/20 rule. Otherwise known as the Pareto Principle, this “rule” refers to the idea that 80% of the results or benefits will come from 20% of the work or changes made.

In terms of your health, figure out which areas of your filtration systems need the most care right now. Observe signals from your body compassionately without judgment.

Here are some common symptoms to look for:

• Liver: Yellowish skin or eyes, itchy skin with no rash, abdomen bloating, stuffy nose/itchy ears, bad breath or strange body odor, heat intolerance, insomnia, vivid dreams
• Digestive tract: Constipation, diarrhea, stomach pain, acid reflux, bloating, gas, loose stools, undigested bits in stool, burning sensation internally
• Skin: Rashes, eczema, acne, dullness, redness
• Lungs: Coughing/wheezing fits, reduced ability to handle stairs/exercise, frequent sighing, respiratory infections, yawning a lot, congestion, shortness of breath
• Lymphatic system: Swollen lymph nodes, sore throat, sinus congestion, neck/shoulder pain, puffy eyes, swollen hands/ankles, muscle cramps in feet or arms
• Kidneys: Foul-smelling urine, darker urine, urinary incontinence/leaking, bladder pain when urinating, puffiness under eyes, ankle swelling

It’s also crucial to manage your stress. The holiday season triggers unique patterns of stress hormone production that can directly impact fertility. Holiday stressors can disrupt sleep-wake cycles crucial for hormone balance, increase inflammatory markers that impact egg and sperm quality, suppress reproductive hormone production, and alter thyroid function and metabolic health that play a role in your ability to get and stay pregnant. Cortisol, our primary stress hormone, follows a natural daily rhythm that becomes disrupted by holiday chaos. And research indicates that women with elevated levels of alpha-amylase, a stress biomarker, had a 29% lower chance of conceiving [5].

Take the time each day to be grateful for your body and all your blessings. It might sound surprising, but research suggests a connection between positive emotions, including gratitude, and reproductive health.

Step 2: Minimize Holiday Toxins

Research has identified several common holiday-specific exposures that can impact fertility. Here are the key toxins to watch for and evidence-based ways to minimize their effects:

Alcohol:

Even moderate alcohol consumption during the holidays can affect reproductive health. Reports indicate that women who consumed more than 8 drinks per week had a 37% lower chance of conception. Alcohol consumption in men was associated with decreased testosterone and negative sperm qualities that can impact fertility. If getting pregnant in the next few months is high on your wishlist, consider skipping the booze and choosing festive mocktails this holiday season.

Holiday Food Packaging:

Traditional holiday foods often come in plastic containers and cans lined with BPA. Research shows BPA exposure from food packaging can reduce IVF success rates by up to 24% [2]. Opt for fresh foods or items packaged in glass or BPA-free containers. At home, consider upgrading your plastic “Tupperware” style containers to BPA-free glass ones. They tend to go on sale during the holidays, so maybe put them on your list for Santa!

Seasonal Scented Products:

Holiday-themed air fresheners, scented candles, and fragranced decorations often contain phthalates. A study in Environmental Health Perspectives found women with higher phthalate exposure had longer time-to-pregnancy and increased risk of cycle irregularity [6]. Choose natural essential oils or beeswax candles instead. You can also make your own room sprays with essential oils or try a simmer pot recipe to cultivate that cozy holiday vibe in your home.

Sugary Treats:

Research demonstrates that high sugar intake and resulting insulin resistance can disrupt ovulation and hormone balance [7]. Choose treats sweetened with monk fruit or stevia, or pair small portions of traditional desserts with protein to minimize blood sugar spikes.

Cookware Chemicals:

Non-stick cookware used for holiday meals can release perfluoroalkyl substances (PFAS) when heated. A 2020 study linked PFAS exposure to reduced fertility and increased time to pregnancy [8]. Use cast iron, stainless steel, or ceramic cookware alternatives. Again, these are big-time holiday sale items, so keep an eye for discounts and use the holidays as an opportunity to upgrade your cookware! Here are some of our favorite “clean” cookware options on Amazon.

Holiday Beauty and Personal Care Products:

With the increase in gatherings and social events, couples are more likely to use beauty and personal care products. However, personal care products are a significant source of endocrine-disrupting chemicals (EDCs) that can impact fertility. The skin absorbs what we put on it, making topical products a direct route for toxins to enter our system. Avoid the common toxic ingredients that directly impact reproductive health: Parabens, phthalates, triclosan, synthetic fragrances, chemical sunscreens (oxybenzone, avobenzone), and formaldehyde-releasing preservatives. One groundbreaking study found that females who switch to clean personal care products can quickly see a significant increase in levels of hormone-disrupting chemicals in the body, vastly improving the chances of conception [9]. Our favorite fertility-supporting beauty, body care, and skincare brands include The Healing Place Apothecary, 100% PURE, Herbalix, Luminance Skincare, Fat and the Moon, and Dr. Bronner. While you’re at it, upgrade your cleaning and homecare products too! You’ll find our recommendations right here.

Holiday Electronics and EMF Exposure:

Electronic devices, which surge in use and as gifts during holidays, emit electromagnetic frequencies (EMF) that can impact reproductive health. While research is still ongoing, how we use technology can also affect our ability to reproduce. For instance, prolonged mobile phone use is thought to negatively impact sperm health, including reduced concentration, motility, morphology, and viability. In one study, men who used their phones more than 20 times a day experienced a 21% decrease in sperm concentration compared to those who used their phones less than once a week. [10] Laptop computers used directly on laps can raise the scrotal temperature above optimal levels for sperm production [11]. *Pro Tip: Cooling underwear can help!

Holiday Travel and Fertility:

Travel during holidays presents unique challenges for those trying to conceive. Research shows that frequent flying can disrupt menstrual cycles and hormone production due to travel stress, altered sleep patterns from jet lag, and disruptions to the body’s circadian rhythm—all of which affect hormone regulation. This impact is especially relevant for frequent flyers, like flight attendants, who often experience time zone changes that disturb the body’s internal clock, leading to irregular hormone production and menstrual cycles [12]. Travel stress, including packing, navigating airports, and adapting to new environments, further destabilizes hormones and can cause irregular periods. Changes in sleep schedules due to flights can also disrupt natural sleep cycles, compounding hormonal imbalances and menstrual irregularity. Many women report delayed periods after frequent travel, likely due to the combined effects of jet lag and stress.

Step 3: Optimize Your Daily Detox Habits

With a concrete gameplay and supportive mindset in place, you’re ready to add a few gentle detoxification rituals into your days. In our practice, we custom-tailor these combinations into a detox protocol to meet each client’s unique needs and sensitivities. However, they are all great habits to bring in. Try a few and see what resonates most with your body!

Internal Detox Techniques:

– Stay hydrated – herbal teas, bone broths, and purified water with lemon/ACV

– Take targeted supplements – milk thistle, glutathione, turmeric, etc.

– Incorporate gentle liver-loving herbs like dandelion, Oregon grape, and burdock  

– Use dry brushing and massage to stimulate lymph and circulation 

Lifestyle Support:  

– Practice relax-and-restore yoga flows (take a class in person or check out YouTube!)

– Make meditation a daily ritual – even just 5-10 minutes  

– Take relaxing baths with Epsom salts or essential oils

– Get quality sleep – aim for 7-9 hours per night

– Moderate daily movement – walk, gentle yoga, etc.

– Laugh, play, and socialize to balance your cortisol response (AKA: stress!)

– Avoid blue light (phones, tablets, TVs) before bed – this tells your brain to stay awake and hinders deep, restorative rest

Food as Medicine:

– Remove inflammatory foods like dairy, gluten, excess sugar/caffeine

– Consider adopting the Mediterranean diet, which research has shown may help promote reproductive health

– Prioritize gut health with fermented foods, prebiotics, and probiotics

– Bring in anti-inflammatory and antioxidant-rich foods, including garlic, ginger, berries, cruciferous veggies, leafy greens, and healthy fats (nuts, avocado, omega-3-rich fish, like salmon*) – be sure to “eat the rainbow” to get a full range of phytonutrients necessary for optimal fertility!

*Pro Tip: When buying fish, choose sustainable wild-caught sources to minimize heavy metals and other toxins. We like Seatopia. They deliver certified-clean, high-grade seafood right to your door. Use code YOURFUNCTIONALDOC for $20 off your first order!

Prepare for Family Dynamics:

It might sound odd to consider mentally preparing for the holiday season as a “detox” strategy, but now that you know stress is a huge ‘internal’ toxin, it makes sense, right? After all, holiday gatherings often bring unwanted questions about family planning. A study in Human Reproduction found that social stress around fertility can increase cortisol levels by up to 40% [13]. It pays to set healthy boundaries and ensure you’re on the same page as your partner before entering potentially uncomfortable social dynamics. For instance, you can set clear limits on discussion topics or prepare simple responses to common questions so you’re not struggling to find your words or say something you don’t mean. You can also remove yourself from the environment when you feel stressed (or even turn down invitations you know will not be supportive or enjoyable).

Step 4: Enlist Support 3-4 Months Before You Wish to Conceive

Once you’ve begun taking small steps for a daily detox regimen and created a daily fertility routine, the next step in the preconception period is to enlist additional support.

Many couples become frustrated when getting pregnant takes longer than they expect. They begin to worry and stress that something is “wrong” with them, increasing stress and inflammation, which makes it even harder to conceive a healthy baby. This is often compounded by well-meaning friends and relatives asking, “So when are you going to have a baby!” The smarter way is to prepare your body for optimal success at getting pregnant naturally and effortlessly… when you’re ready.

Working with a functional health doctor—like Dr. Christina and me—helps you identify exactly what toxins may be impacting your ability to get pregnant naturally, as well as which nutrients you may be deficient in. This does not just apply to women. The health of the male partner also matters in conception!

We have access to special tests that help us see exactly what’s going on inside your body—spotlighting critical markers traditional physicians often don’t pay attention to or are able to obtain for you.

To understand the functional fertility approach, check out our complimentary masterclass that walks you through the biggest fertility blockers couples face today – and how to clear them.