Top 11 Things You Can Do for Your Fertility Now
More than ever, I find that patients feel overwhelmed navigating through conflicting information about our health in the media. The advice on diet, exercise, and stress seems to change with every new finding, trend, or supplement. When the topic turns to fertility, the recommendations become even more confusing.
Exercise more, exercise less-or don't exercise at all. Eat ice cream, don’t eat ice cream. Yes-there really is a body of research that recommends that women eat full-fat dairy to help them conceive. Eat pineapple, eat kale, and the list goes on.
Here’s the truth: A cookie-cutter treatment plan, effective for all patients doesn’t exist. The underlying cause of infertility is usually complex for most. As an acupuncturist and integrative medical professional, I stress this point to all of my clients. The goal is to create a customized treatment plan and assemble a supportive team that will help you discover your fertility formula to build a family.
In the meantime, here is my list of 11 things you can do now without any hype. I can not stress the importance of #11 on this list. I am referring to the connection between the environment and our bodies. Specifically, I want to address the impact of chemical exposure on the ability of both men and women to conceive. Read on to learn more:
1.Read a Book
It’s time to brush up on what you know about your body, sex, fertility treatments, and conception. That’s right-twenty years later you still need to take sex education. Several wonderful books have been published about the above topics. A few favorites include Christiane Northrop’s Women’s Bodies, Women’s Wisdom, It Starts with the Egg by Rebecca Fett, and Making Babies, a book co-written by physician, Sami S. David, and acupuncturist, Jill Blakeway. Get off the internet, get out of those fertility chat rooms, and educate yourself with reliable sources. What you learn about your body will serve you for a lifetime and on your path to becoming a parent.
2. Take Your Temperature
A basal body temperature (BBT) chart is a powerful tool. It involves taking your temperature every day at the same time and tracking the results. Your BBT chart will help you maximize conception, predict ovulation (or lack there of), and rule out various endocrine-related issues. To learn more about BBT charting visit the Taking Charge of Your Fertility website or pick up a copy of Toni Weschler’s book, Taking Charge of Your Fertility.
3. Ask for Help
As you may have discovered, it takes a lot of energy to create a baby and you literally can’t do it alone. My clients braving single parenthood will tell you that there are more people willing to help than one would ever imagine. In one case, a neighbor turned out to be surprisingly skilled with time-sensitive injections. Your partner or village can act as your appointment coordinator, cook (see #5), workout partner (see #6), or hand-holder. You just need to begin by asking for their help.
4. Do the Math
You may have read in fertility-related pieces that you need to “aim for a healthy weight”. Research has shown that women with a Body Mass Index (BMI) in the middle of a normal range, are the least likely to have difficulty conceiving. If you’ve never been a fan of math, visit the National Institute of Health’s Body Mass Index Calculator to help you calculate your BMI. Consider #5 if your BMI is out of range, or if you are not ovulating and your BMI is at the low-end or high-end of normal.
5. Find a Nutritionist
Based on significant research, the book, The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant by J. Chavarro, W. Willett, and P. Skerrett was pivotal in clarifying specific diet factors to improve fertility.
According to the research, you most likely should be eating less sugar, more foods of color, and better sources of essential fatty acids. Additionally, you might want to try more vegetarian sources of protein, less sugary drinks, and possibly ice cream.
Exhausted by this list? Find a practitioner that can help you customize a nutrition plan and work out the real-life logistics of eating a healthier diet in a burgers-and-fries world. Additionally, if weight issues (see #4) bring any twinge of emotion, it’s time to get support and resolve the emotional underbelly of your dinner plate.
6. Move Your Body
Once you have a good nutrition program, it’s time to move your body. Research compiled in the The Fertility Diet book has also shown that incorporating vigorous exercise (running, swimming, cross-country skiing etc.) for 30-minutes, 3-5 days per week, improves rates of conception.
If your BMI is above average, experts estimate that you may need 45-60 minutes, 3-5 days per week. Just be sure to not overdo it. Too much exercise can work against conception, if your BMI is low or below normal. If this is the case, choose moderate forms of activity for less than the recommended time until you maintain a middle-of-the-ground BMI.
7. Try Acupuncture
Since 2000, studies have been showing that acupuncture regulates the endocrine system, increases the rates of IVF/ICSI, reduces the rates of miscarriage and ectopic pregnancies, and increases the rates of live births. Did I mention that it’s also good for stress?
To find a licensed acupuncturist in your neighborhood, visit the National Certification Commission for Acupuncture and Oriental Medicine website to search for a provider. Ask about their women’s health and infertility experience. When you do become pregnant, acupuncture can help you with nausea, back pain, breached presentation, and inducing labor if necessary.
8. Find an OB/GYN
This may seem like an obvious “to-do” but so often we pick a health care provider based on what our insurance plan offers, geographical convenience, or who happens to accepting new patients. The relationship with your OB/GYN is one of the most important long-term relationships that will affect your health. Do your homework-ask nurses, physicians, coworkers, and friends for good referrals. Ask a few interview questions and don’t be afraid to “shop around” until you find a great fit.
9. Get Counseling
Did you know that there are counselors specializing in fertility-related issues? Many fertility clinics offer individuals and couples free or reduced-cost services. Ask your circle of peers for a good referral before becoming isolated in the process and interview the therapist. Regardless of where you are in your journey, having the extra support can be crucial in helping you manage the physical and emotional demands of infertility.
10. Join a Support Group
If #9 doesn’t seem to be a good fit or if the process is too expensive, try a support group. Connecting with a group of peers with a shared experience can provide you with great insight, an occasional laugh, and a form of support that goes beyond words.
Support groups exist in non-traditional formats as well such as Facebook pages, Meet-up groups, and Twitter handles as well as their traditional format. Visit Resolve, the website for the National Infertility Association to find local listings and other resources.
11. Consider Going Green
The trend to go green is finally entering the world of fertility. Definitive research now links chemicals such as BPA, dioxins, and PCBS (to name a few) to various endocrine disorders related to infertility. If you haven't already, it’s time to consider the impact of various chemicals on your body.
Most of us are exposed to a complex cocktail of chemicals contained in our food, water, skincare, cleaning products, and many other consumer goods. The topic can be overwhelming. Making a few changes now will not only result in health benefits for yourself, but ensure a cleaner and safer environment for baby.
If you found this article helpful, you may enjoy the Fertility Diet for Women article and how to Create a Healthy & Chemical-Free Home.
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