Healthy body, mind, and spirit results in a healthy baby. It is best to get started 3 months prior to conception.
1. Eat Organic and Fresh Foods.
- Eat organic foods and hormone-free meats whenever possible.
- Organic foods are necessary for optimum hormonal functioning because many of the of the pesticides, chemicals and hormones used to treat produce and animal products contain synthetic estrogen like substance, which have a negative effects on organs and endocrine system.
- Avoid processed foods and juices. The processing most food undergoes eliminated much of the natural nutrition present in the original fruits, grains and vegetables. Most of the canned, prepared foods contain preservatives and minuscule original food value.
- Avoid white sugar, white rice, white flour, and pasta. These foods quickly convert to sugar in the bloodstream and act like sugar in the body. This inhibits the conversion from testosterone to progesterone. This is important because it is almost impossible to maintain a healthy, viable pregnancy if progesterone levels are deficient.
- Minimize dairy products. Dairy is mucus forming, which prevents proper absorption of nutrients in your digestive tract and inhibits proper cervical discharge formation. Avoid excess consumption of dairy products. If you struggle or have a history of excess mucus, allergies, asthma, digestive tract disorders, or vaginal discharge, it is best to avoid dairy products altogether.
2. Get plenty of essential fatty acids.
- The essential fatty acids play a key role in ovulation. Eat fish, fish oil, non- hydrogenated cold-pressed oils such as flaxseed and pumpkin-seed eggs, soy products, raw nuts and seeds and dark-green and winter vegetables like broccoli, cauliflower, beets, carrots, kale, collards, cabbage, turnips, rutabaga and Brussels sprouts.
- Avoid trans fatty acids like shortening, margarine, lard and animal fat and hydrogenated vegetable oils, which are found in many processed foods.
- A key fatty acid is omega 3, which can be found in deep-sea fish oil. It increases the blood flow to the uterus, boosts the immune system and is essential in brain development.
3. Eliminate caffeine, nicotine, and alcohol.
- Caffeine, nicotine and other stimulants should be avoided. Nicotine ages the ovaries and makes the eggs resistant to fertilization. Alcohol can be damaging if you fall into the damp, heat or Liver category.
- If you require assistance waking up in the morning, use green tea over coffee. It contains less caffeine and volatile oils. Coffee constricts the vessels while tea opens them. Green tea has an anti-oxidant benefit coffee does not.
4. Supplement your diet with a natural, high-potency multi-vitamin and mineral complex with iron, folic acid and B vitamins.
- The vitamins and minerals important for reproductive health are vitamins A, C, E, B complex, zinc and selenium.
- Vitamin B6 helps the body metabolize excess estrogen, produce adequate progesterone and lower elevated prolactin levels.
- Coenzyme Q-10 assists mitochondrial function, the powerhouse of each cell. (100mg per day from Orthomolecular Products)
- Folic acid is extremely important in cell division and prevention of Neural Tube Defects.
- Fish Oils are extremely important for balancing hormones and nourishing the endometrial lining. (2000mg per day in two doses from Nordic Naturals. Product name is ProEFA or Omega 3-6-9.)
- Wheatgrass is tonifying and curative. It can nourish Qi, Blood and essence; enhance immunity and restore hormonal functioning.
5. If at all possible, avoid unnecessary medication and drugs, including over-the-counter medications.
- Non-steroidal anti-inflammatories (NSAIDs) like ibuprofen can inhibit ovulation.
- If you have scanty cervical mucus or vaginal dryness, avoid decongestants, antihistamines, Mucinex, and excess supplemental vitamin C. You may use Guaifenesin, an expectorant that thins all mucus secretions.
6. Avoid junk food, excessive stress, too little sleep, too much exercise or anything taxing to the immune system.
- You should give your body every chance to be its strongest and healthiest so it can nourish your child. Late hours, bad food or excessive stress of any kind means you body has to dedicate its precious resources to keeping you healthy instead of making a baby.
7. Balance your weight.
- Being overweight or underweight can have a negative impact on fertility.
- Aim for a Body Mass Index value between 20-25. You can calculate your BMI at this NIH Website.
8. Engage in stress reducing activities such as yoga, meditation, gentle exercise, and having fun.
- Our body’s biochemical response to stress has a major effect on the reproductive system. Whether due to a major event or just the constant stressors of daily life, stress puts our body into “fight or flight” mode. This reaction to stress increases our levels of adrenaline, which in its turn inhibits our ability to use progesterone, one of the key hormones in reproduction.
- Stress also increases levels of cortisol, which inhibits implantation of the fertilized egg, as well as increase levels of prolactin, leading to inhibited fertility due to decreasing or halting ovulation.
- Additionally, a hyper-stimulated nervous system sends blood away from the uterus and ovaries to the essential organs, thus lessening the overall function of our reproductive system.
- Meditation, yoga, and pleasure release endorphins and serotonin, which have a calming effect on the body. These chemicals decrease the physical symptoms of stress by reducing heart rate, lowering blood pressure, and relaxing the muscles.
9. Track your cycle by charting your basal body temperature and cervical mucus.
- Fertility charting involves observing and recording your fertility signs so that you can easily identity the few days when conception is possible.
- The primary fertility signs are your basal body temperature (BBT) and your cervical mucus. Your basal body temperature can be measured when you wake up with an inexpensive special thermometer that you can buy at your drugstore. Your cervical fluid can easily be observed when you go to the bathroom.
- Your basal body temperature increases after ovulation due to increased progesterone in your bloodstream.
- Your cervical mucus (CM) is the fluid that is produced by your cervix that you can see and feel in or outside your vagina. The most fertile CM has the consistency and appearance of egg whites.
- We suggest using the Fertility Friend App to record your BBT and CM.
- It can take a cycle or two to really get the hang of charting your fertility signs. Once you understand the signs, however, it quickly becomes second nature. Indeed, many women who start to chart are amazed to discover that their bodies have been offering these signs all along. Some are even outraged that they were not taught to recognize these signs sooner.
10. Make sure you want to have a baby.
- Thoroughly consider how your life will change when you have a child.
- Make sure you and your partner are both prepared.