I work a few days a week at a health food store and I’ve definitely noticed a trend lately of people coming in with this long list of supplements for fertility and not knowing what they do or why they should be taking them. While it is important to top up nutritional deficiencies and get a little boost of antioxidants during the preconception stage, there’s also so much we can do to prepare the body for pregnancy that doesn’t include popping 10 different pills everyday.
Here are 5 ways to support your body while trying to conceive that aren’t supplements!
- Eat breakfast within 1 hour of waking up
Skipping breakfast or starting your day off with coffee on an empty stomach can actually increase your cortisol levels, the stress hormone! To avoid this, eat a breakfast that combines carbohydrates with healthy fats and protein. This combination will also keep your blood sugar levels balanced so you’re not experiencing an energy crash like you would if you just had a blueberry muffin for breakfast.
Try some multigrain toast topped with avocado and eggs or overnight oats with added protein powder, seeds, nut butter and some fresh fruit.
- Boost your protein intake
Protein is made up of amino acids, the building blocks of life, essential for growth and development, and keeping you going throughout the day. Aim for a palm sized amount of protein with your meals. Find easy ways to add more protein to meals and snacks by sprinkling nuts and seeds to your oats in the morning or add in a whisked egg to your oats while still on the stove, it blends right in!
Add some crunch to salads with nuts and seeds, or roasted chickpeas. Switch out your wheat pasta for a chickpea or lentil option for an easy boost of protein, or add lentils to your pasta sauce, soups or curries. Make black bean brownies for a sweet treat (I promise you won’t know they’re in there!)
- Improve your sleep hygiene
Did you know your sleep-wake cycle has an impact on your hormones? Lack of sleep can have an effect on your thyroid levels, FSH (follicle stimulating hormone) and LH (luteinizing hormone) – these control your monthly cycle and ovulation! Melatonin, the sleep hormone, also protects eggs and sperm through its antioxidant properties. Sleep is so important for fertility!
Create a nighttime routine that gets you into Zen mode. Switch off electronics at least 30-60 minutes before bed, or even better, 2 hours before bed. The blue light from these devices can block your production of melatonin. Instead, take this time to read or write in a journal.
I love doing mind-dumps when I get into bed so I’m not constantly thinking of tomorrow. Grab a pen and paper and write down what’s keeping you up, like a to-do list for the next day or your thoughts about the day. For others, an elaborate skincare routine is what gets them ready for a restful sleep. Invest in some blackout curtains if light is still getting through, a dark room is essential for a deep sleep. Find a routine that works for you so you’re getting a good sleep!
- Switch to non-toxic home and body products
Speaking of elaborate skincare routines, have you checked the labels on your products recently? Home and body care products can be filled with harmful ingredients that can mess with our hormones and lead to infertility.
Some things to look out for: Parabens, Phthalates, Fragrances other than pure essential oils, PEGs. Check out EWG to find out if the products you’re using are safe or Ecocert to find out more about the ingredients in your skincare and household products.
Another place to start switching things out is your kitchen! Start phasing out plastic – switch to wooden cutting boards, silicone, stainless steel and wooden utensils, glass mixing bowls and containers, stainless steel or glass water bottles. Plastics have chemicals that can mimic our natural hormones and lead to imbalances so best to avoid them whenever possible!
- Take care of your adrenals
I know you’ve heard so many times that you need to keep your stress levels down while trying to conceive, but here’s why it’s important:
During your first trimester, Progesterone, one of our hormones, is what sustains a pregnancy and keeps the embryo protected and nourished before the placenta is formed.
Progesterone is also a precursor to Cortisol, the stress hormone. When your stress is high, your body produces more Cortisol and it uses Progesterone to make it!
Find ways to reduce stress that work for you, like breathing exercises (that can also help during labour!), talking to loved ones about your worries, enjoying some peppermint or chamomile tea, journaling, clearing your head with a walk around the neighbourhood, watching your favourite movie. Incorporate healthy coping mechanisms that you can also use throughout pregnancy.
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Needing more support during your preconception journey? Work with me 1:1 to make sure you have all the tools and knowledge you need to nourish yourself during this amazing but often overwhelming time! Book a free discovery call to see if we’re the right fit here.
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