How to Thicken the Endometrium Lining Naturally
The endometrial lining plays a very important role in fertility; without it pregnancy isn’t possible.
But just what is it and what does it do?
The endometrium is the lining of the uterus which grows and sheds each month in response to your hormones. Oestrogen at the start of our cycle stimulates the endometrium to grow between cycle days 1-14. Once ovulation occurs around day 14 oestrogen levels drop and progesterone becomes the dominant hormone which holds the endometrium in place waiting for a fertilised egg to arrive and implant. If pregnancy doesn’t occur that month progesterone levels drop and the endometrium sheds i.e. you get your period.
A thick healthy endometrium is very important for the embryo to implant into for pregnancy, ideally the lining should be at least 8mm thick. For women undergoing IVF or other fertility treatments the doctor will measure the thickness of the endometrium before they transfer an embryo. Thin endometrial linings can result in failed implantation or early pregnancy loss.
Signs your endometrial lining is thin:
Light, scanty menstrual bleeds (changing a regular pad or tampon less than every 6 hours)
Ultrasound measurement is less than 8mm
What causes A thin endometrium
Poor blood flow to the uterus
Adhesions or scar tissue in the uterus, caused by trauma or infection
How to thicken your endometrial lining naturally
Healthy oestrogen levels are essential for growing the endometrium.
Check your body weight – Women need about 22% body fat or a BMI between 18.5 to 24.9 for a healthy menstrual cycle. The extra weight helps promote pelvic blood flow and the fat cells produce oestrogen which helps thicken the endometrium.
Pump up your diet with flaxseed – flaxseeds contain a natural compound that acts like oestrogen within the body. A study found that eating 2 tablespoons of flaxseeds twice per day for six weeks minimises symptoms associated with low oestrogen. Flaxseeds are best eaten ground not whole. Remember to keep the ground flaxseed (AKA flaxseed meal) in the fridge to protect the good fats. Add them to your cereal, smoothies or just eat them mixed in water.
Maca (Lepidum meyenii) – is a herb that has shown to increase oestrogen levels in women. Maca is readily available as a powder or capsule with a daily dose of 2,000mg/day.
Tribulus (Tribulus terrestris) – Tribulus is a herb with a long history of treating menstrual issues in women. It contains saponins and sterols that have an oestrogenic effect within the female body. I recommend a daily dose of 7-14mL of a 2:1 liquid. It is also available in tablet form.
For more tips on boosting oestrogen naturally click here
2. Increase Blood Flow to the Uterus
The uterus needs a good blood supply in order to grow a healthy thick endometrium. Boosting blood flow to the reproductive organs is very important in growing the endometrial lining and boosting fertility.
Get Moving – The easiest way to boost blood flow to the uterus is by exercising. Our sedentary lives and work that usually involves sitting for hours slow blood flow impacting our reproductive organs. But by getting the heart pumping the uterus gets a fresh burst of oxygen and nutrient rich blood perfect for growing the endometrial lining. Keep it simply with brisk walks, swimming, bike riding, pilates or even yoga. Focus on 30 min every day.
Acupuncture – increases blood flow to the uterus and in turn has shown to increase the thickness of the endometrial lining. There are many studies showing the benefits of acupuncture on endometrial lining growth and fertility.
Limit substances that restrict blood flow – This includes caffeine and nicotine, which are a big no no for blood circulation and fertility. Caffeine should be limited to 1 cup of coffee or 2 cups of tea per day and quit smoking.
Pump up substances that enhance blood flow – This includes food such as chilli, ginger, cayenne, turmeric, saffron, cinnamon and garlic. Also include foods that are rich in iron such as spinach, bone broth, meat, pumpkin seeds and beans.
L- arginine – is an amino acid that causes blood vessels to dilate therefore increasing blood flow. Studies using L-arginine has shown that it has the ability to not only improve blood flow to the uterus but also increase the thickness of the endometrial lining. L- arginine can be taken as a powder or a tablet at a dose of 6g/day.
Vitamin E – Similar to L-arginine vitamin E improves blood flow to the uterus and has shown to increase endometrial thickness. Taken as a capsule the dose is 600mg/day.
Saffron (Crocis sativus) – is the world’s most expensive spice by weight and has been used for centuries in cooking and in natural medicine. Due to its antioxidant and anti-inflammatory properties, saffron increases micro-circulation within the uterus promoting endometrial growth. Dose is 30mg of saffron per day.
Growing a thick healthy endometrium is vital for a successful pregnancy. If you are struggling with a thin lining boosting oestrogen and improving blood flow to the uterus is really important. What else have you found helpful? Leave me a comment below, I’d love to hear from you.