Optimizing Fertility
The time has come where you think, “I’m ready to have a baby.” But where do you start? I mean, you know the basics, but what else can you do to ensure the best possible outcome of your fruitful efforts? Friends and family may tell you, “Just relax!” “You’ll get pregnant when you’re ready!” “Go out and get drunk, that’s what we did!” The reality is, getting pregnant is not always that easy. But there are so many tools you can use to help optimize your fertility that are not often discussed in pregnancy and birth spaces. Some of these tools include cycle tracking, lifestyle changes, as well as preparing yourself mentally for the transformation that is about to occur in your life. I have included some of my favorite fertility optimizing resources as well, in hopes that you can find the information that will best support your individual fertility journey. There’s so much more to conception than just relaxing and having unprotected sex, so let’s get into it!
Premester
Before you begin your journey to conception, it is important to give yourself a three month buffer or “premester” to start preparing your body and mind to welcome a pregnancy. This three month period is important for a few reasons. First, it takes an egg three months to mature and be released for ovulation. Therefore, any diet, health or lifestyle changes that you make should ideally start at least three months before you actually want to conceive. Have you ever heard that you should start taking your prenatal vitamins (a good high-quality one with folate!) before you get pregnant? This is why! Second, if you have been taking any type of hormonal birth control, it can take a few months for your body to regulate and begin to ovulate regularly after being suppressed. Finally, what a gift it is to give yourself time to prepare your body and mind to welcome in a baby when you feel most ready to do so.
Knowing Your Cycle
Many menstruating people take the time before pregnancy to get to know their cycle for the first time. Typically to pinpoint ovulation and thus achieve pregnancy. But tracking your menstrual cycle can clue you into so much more than just ovulation. Also known as the fifth vital sign, your cycle can give you insight into the deeper functioning of your reproductive health as well as your greater health overall. In order to get to know your cycle better, you can start tracking your basal body temperature every morning when you wake up and keep notes on your own chart or cycle tracking app. I love Kindara for this purpose. I also recommend working with a fertility specialist, acupuncturist, or someone trained in Fertility Awareness Method, to help you interpret the data that you are collecting and support any changes that need to be made based on the information in your chart. Interested in BBT charting and don’t know where to start? Check out the Fertility Awareness Method gospel, Taking Charge of your Fertility by Toni Weschler.
Egg Quality
The next step to optimizing fertility is to improve egg and sperm quality through a few simple lifestyle changes. Poor egg or sperm quality is not a determining factor of infertility and is actually quite easy to turn around, given you do not have any further medical complications such as Polycystic Ovarian Syndrome (PCOS) or Poor Ovarian Reserve (POS). Diet, exercise, supplements and detoxing your home, are all great steps to take in improving sperm and egg quality. Research shows that cosmetics, household cleaning products, as well as, ingredients in processed foods are endocrine disruptors. Meaning, they could be having negative effects on your fertility without you even knowing it. Some big players to look out for include BPA, phthalates which are typically found in artificial fragrances, and DEHP found in plastics. One easy step to take towards improving environmental toxicity in your home? Throw away old plastic products. Have some old Tupperware collecting dust? Maybe you have takeout containers you thought you would reuse? Into the recycling they go! For more evidence-based research on supporting egg quality, check out It Starts with the Egg, by Revecca Fett.
There are a lot of different theories on the best diet and exercise plan for those who are trying to conceive. But after reading all the books, my best advice is to start with moderation. Minimize alcohol, caffeine and processed foods, as we know that these products have adverse effects on the body and fertility. And move your body! Exercise because it feels good. Go for a walk with a friend, practice yoga, or play a sport that you love. Don’t let diet and exercise become an additional stressor in your life, but instead find joy in cooking delicious meals and taking care of your body. Looking for delicious recipes along with perils of wisdom on optimizing fertility? Check out Awakening Fertility by Heng Ou, Marisa Belger and Amely Greeven.
Preparing Your Mind
Finally, the last piece of the puzzle is preparing your mind for the changes that are coming. Pregnancy and parenthood are a huge mental shift that come with more joys and more devastation than you can imagine. But the good news? You don’t have to go it alone. Find a therapist that you love, a new parent/fertility support group, or talk to your friends who have been through it. And don’t forget to ask about the amazing parts of parenthood, not just the hard parts. Working with the mind is an ongoing process. I feel lucky to live in a time where mindfulness resources are at our fingertips. Take time to breathe, take care of yourself and honor this time of transition in your life.
This blog post is meant to be a simple overview to help folks access tools and tips which boost fertility. However, some families will face challenges that this bit of advice will not help. If that is the case, know that there is support available to you. Assisted Reproductive Technology is quite advanced and we are lucky to have some of the best fertility treatment centers in the country, right here in Colorado. If you feel like you need more support, more resources, or more education on all things fertility, birth, and beyond, all of us from ORIGIN are here to help you.
Happy Baby Making!
