When trying to conceive, making healthy lifestyle choices can significantly impact your fertility. I have this conversation often with my patients. This is a reminder that the lifestyle choices you include day-to-day are in your control and do help get you through this journey feeling better. It’s not about keeping things in check 100% of the time or being perfect. We are all human so be kind to yourself. It’s not about being perfect! It’s about keeping it top of mind when creating a routine.
Here are the 5 lifestyle choices I think are most important to consider when trying to conceive:
1. Maintain a Balanced Diet
While I’m sure you’ve been told about these recommendations time and time again, it is because studies on diets to support fertility continue to advocate for a Mediterranean style of eating.
Fruits and vegetables: High in antioxidants, vitamins, and minerals which can improve egg and sperm quality. Eat the rainbow! Berries, dark leafy greens, root vegetables are all included here.
Whole grains: Provide essential fiber and nutrients that help regulate blood sugar levels.
Lean proteins: Such as chicken, fish, beans, and legumes, are important for reproductive health. You should aim to eat 100 grams of protein daily.
Healthy fats: Include fish, avocados, nuts, seeds, and olive oil, are essential for hormone production and help reduce inflammation.
Avoid:
Processed foods and refined sugars, which can negatively impact hormone balance, promote more inflammation and thus affect fertility.
I very much believe in the 80/20 approach. This is about balance. Being too restrictive will only cause frustration and eventually cause you to give up. Having a few meals during the week where you are splurging will not negate the healthy meals you’ve consumed the rest of the week. It’s not all or nothing!!
2. Move your body daily & Exercise
It’s important to remember that movement and exercise help promote blood flow and circulation. When you are trying to conceive, your reproductive organs need increased amounts of nutrient rich blood containing oxygen, iron, and other nutrients. When seated at a desk for many hours of the day, your circulation is decreased. It’s a good idea to set hourly reminders to stand up and walk around your office space or home to get blood flow moving.
Regular exercise is also important. Aim for moderate physical activity, such as brisk walking, jogging, swimming, weight training, yoga, pilates for at least 30 minutes a day.
I often get asked if it is okay to continue exercising while trying to conceive. In almost all cases, maintaining your exercise routine is encouraged. Exercise is a great way to help reduce stress so don’t give up something that is so beneficial for your mental health.
There may be instances where modifications need to be made so it’s important to speak to your health care provider about what is best for you.
3. Manage Stress
While we always hear “you shouldn’t be so stressed if you’re trying to get pregnant”, this is probably one of the most challenging things to actually put into practice. Plus, it is also one of the most frustrating things to be told! We understand the impacts of stress but also that reducing stress is not easy. When I counsel my patients, I switch the narrative so that we are looking at ways to help manage stress.
Stress management techniques:
Mindfulness and meditation: Practices like yoga and deep breathing exercises can help reduce stress.
Therapy and counseling: Talking to a therapist or joining a support group can provide emotional support.
Hobbies: Engage in activities that bring you enjoyment.
Social outings: Surround yourself with people that make you happy and provide support.
4. Avoid Harmful Substances
Substances to avoid:
Smoking: Reduces fertility in both men and women and can lead to complications during pregnancy.
Alcohol: Excessive alcohol consumption can affect hormone levels due to the impact on the liver where hormones are produced. Alcohol in heavy amounts also impacts sperm and egg quality.
Recreational drugs: Impairs fertility by negatively impacting egg and sperm quality.
Caffeine: Limit intake to no more than 200-300 mg per day (about one to two cups of coffee).
Endocrine disruptors: Endocrine disrupting chemicals (EDCs) interfere with the body’s ability to properly balance hormones. Endocrine disruptors are found in many everyday products, including some cosmetics, food and beverage packaging, toys, carpet, and pesticides. EDCs cannot be completely avoided or removed, however, you can make informed choices to reduce exposure and risk of any potential health effects. Click here for the EWG’s list of common endocrine disruptors.
5. Prioritize Sleep
Prioritizing sleep when trying to conceive is crucial for many reasons. Quality sleep impacts overall health and can significantly influence reproductive health. Here are some key reasons why prioritizing sleep is important:
Proper sleep patterns support the release of hormones involved in ovulation and maintaining a regular menstrual cycle.
Lack of sleep can increase stress levels, leading to elevated cortisol (the stress hormone). High cortisol levels interfere with the hypothalamic-pituitary-gonadal axis, affecting hormone production and ovulation.
Adequate sleep is linked to improved sperm quality, including better sperm concentration, motility, and morphology.
Sleep is essential for a strong immune system. A healthy immune system is crucial for maintaining reproductive health and reducing the risk of infections that could impact fertility.
Adequate sleep contributes to better cardiovascular health, mental well-being, and metabolic function.
Tips for Prioritizing Sleep
Establish a routine: Go to bed and wake up at the same time every day, even on weekends. This best regulates cortisol and melatonin levels.
Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
Limit screen time: Reduce exposure to screens (phones, tablets, computers) at least an hour before bedtime to avoid blue light, which can interfere with melatonin production.
Avoid stimulants: Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.
Relaxation techniques: Practice relaxation methods such as deep breathing, meditation, or reading to wind down before bed.
Prioritizing these lifestyle choices can help create an optimal environment for conception and increase the chances of a healthy pregnancy.
Looking for fertility support?
If you need guidance or have any inquiries about your fertility journey, please don't hesitate to connect with me. You can schedule a free consultation. I provide in-person consultations in Toronto and Aurora, as well as virtual sessions.
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