5 Things You Can Do For Your Fertility Today
Navigating your fertility can be a challenging and overwhelming endeavor, especially if you’ve been on social media or Google at any point the last few years. There’s no limit to the information you can find when it comes to your reproductive health, but unfortunately, not all of it is backed by science. If you’re just starting down the rabbit hole of preparing for pregnancy, here are some simple and low-cost changes you can implement today that can have a considerable positive impact on your fertility, future pregnancy, and the health of your baby.
Eat Regular meals and snacks
This is probably one of the simplest things you can do when preparing your body for pregnancy. Most of the time, I work with my clients on incorporating MORE food into their days through regular meals and snacks. If you’re undereating, your body won’t devote any much-needed energy towards reproduction. If your body feels like there is a limit to the energy available, it will devote all of its resources to your day-to-day body processes, rather than focusing on ovulation or egg quality.
It isn’t a standard of practice in our traditional medical system to work with a dietitian during this time, but it absolutely should be. With my clients, we discuss specific foods to ADD that will provide critical nutrients for egg quality and fertility as well as incorporate balanced meals and snacks that will promote good blood sugar control. Having support in your nutrition during this time ensures you have a solid foundation in place before entering pregnancy.
Start Taking a prenatal multivitamin
It’s recommended to start taking a prenatal multivitamin 3-6 months before trying to conceive. While I consider myself to be a “food first” dietitian, there are certain nutrients that are challenging to get at the amounts you need during pregnancy. Having a prenatal multivitamin helps fill in those gaps in your diet and ensures your nutrient stores are topped up before heading into the first trimester.
When it comes to cost, supplements are the most variable of all the recommendations on this list. You can find prenatal multivitamins at nearly any price point ($ to $$$$) with many companies marketing additional supplements beyond just a prenatal multivitamin. Some of these supplements have been shown to improve fertility outcomes, but many have not. Working with a dietitian can help you work within your budget to dial in on the specific nutrients YOUR body needs and take away a bit of the guessing game when it comes to choosing supplements.
Cut back On Alcohol and Tobacco
This may be an obvious one for some of you, but alcohol and tobacco do no favors for fertility. Both have a negative impact on fertility. In terms of tobacco, if you’re able to quit, now is a great time. Tobacco has been linked to reduced sperm count, motility, and abnormal sperm shape, all of which can decrease the chance of conception. Taking that into account alongside the detrimental health effects of smoke and second-hand smoke, this is one of the few areas I encourage clients to completely abstain from (while recognizing that is a BIG ask and not always an easy process).
Alcohol can be a little more complex for individuals to cut out completely. It can impair egg quality and sperm production so limiting or reducing your intake may be beneficial if you’re trying to conceive. I typically work with clients on gradually reducing alcohol intake and avoiding excessive intake. This can often be a great time to focus on exploring non-alcoholic alternatives and mocktails (a seemingly booming business right now!), especially as you prepare to head into pregnancy where limiting alcohol will be even more crucial.
Reduce endocrine disruptors
Endocrine disruptors have gotten a bit more media coverage in the last several years so you might be familiar with this term. If you’re not familiar, endocrine disruptors are chemicals that may negatively impact hormonal health and, as a result, your fertility as well (depending on your level of exposure). These chemicals can be found in our environment, personal care products, and household products. It wouldn’t be reasonable or possible to 100% eliminate them from your life. The goal here is to change what is reasonable for YOU and not stress the areas that it isn’t. Some simple changes could include:
Wash your hands frequently throughout the day
Reduce use of single-use plastics and opt for glass or stainless steel containers if available
Avoid microwaving food in plastic containers, choose glass instead
Choose cast-iron or stainless steel instead of non-stick cookware
Avoid products that contain “phthalates” (these are often found in fragrances or products with fragrance)
Clean your home regularly, especially dusting and vacuuming
add in Movement that brings you joy
And lastly, incorporate joyful movement throughout your week. Regular movement provides both physical and mental health benefits. It can help reduce stress as well as improve your reproductive health and set you up for a healthy pregnancy.
The goal is to find an activity that you enjoy. This could look like attending a yoga class, trying out pilates, going for a hike, or dancing around your room. The options are endless so take this opportunity to shift your mindset away from exercise that feels punishing and instead focus on movement that makes you feel good.
Have you incorporated any of the tips above yet or are you still in research-mode when it comes to your fertility? Leave a comment below or send me an email at erika@cultivated-nutrition.com. I’d love to hear from you and learn how your journey is going!
And if you’re ready for a little bit more support when it comes to your reproductive health and planning for pregnancy, I offer 1:1 nutrition counseling for individuals and couples who are ready to optimize their fertility and set the foundation for a healthy pregnancy. Click the link below to schedule a free 15-minute Discovery Call!
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*The information on this website is provided for educational purposes only and should not be treated as medical advice. Cultivated Nutrition, PLLC makes no guarantees regarding the information provided or how products and foods may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products or foods into your health care regimen. Always speak to a qualified practitioner before making any changes to your diet or nutrition. For more information, please read our terms and conditions.
