Here are some things you may want to consider if you are trying to conceive or thinking about it down the road. A good starting point is tuning in to your natural cycles by tracking and collecting data as well as getting some basic blood work done. By compiling more information you can start to identify areas that need further support. I have a special interest in seeing patients virtually (across Ontario) as well as in person at my Hamilton clinic who are looking for individualized support prior to pregnancy.

  1. Become familiar with your cycle

If you’ve never tracked your cycle and aren’t familiar with when you ovulate, now is a good time to tune in to the following. Download a good app (Glow Ovulation Period Tracker, Fertility Friend or Clue) and start to keep notes of the following:

  • Cycle Length: The first day of menstrual bleeding is the first day of your cycle (CD1), the number of days between each period gives you your cycle length. By keeping track of this you will be able to see how regular and predictable your periods are.
  • Days of bleeding: Keep notes about the flow of your period (colour, heaviness) and how many days you bleed each cycle
  • Other hormonal symptoms: Keep notes of any symptoms throughout your cycle (cramps, PMS etc)
  • Ovulation: if you are trying to time intercourse you will want to narrow down when you are ovulating. Ovulation typically happens midcycle (i.e. around day 14 in a 28 day cycle). Things you will want to keep an eye out for are discharge, sensations (cramping), energy changes or change in libido. More blog posts to come on this topic.

  1. Consider lab testing

Before/when trying to conceive you can check in on some of the basics to optimize your fertility and promote a healthy pregnancy. Depending on your health history some or all of the following may be helpful to determine what areas you may need further support in.

  • CBC
  • Ferritin
  • B12
  • ESR, CRP
  • Vitamin D
  • TSH, TPO antibodies, anti-TG
  • Fasting insulin, fasting glucose, HbA1c
  • Hormones: estradiol, testosterone, FSH, LH, DHEA etc

  1. Supplements

A Naturopathic Doctor that is focused in fertility/preconception care can provide supplement recommendations that are specific to your needs. A good quality prenatal is a good starting point for everyone that is trying to conceive. When selecting a prenatal I usually recommend one that contains active B vitamins so they can be easily absorbed and utilized. You will also want to consider vitamin and minerals in their most absorbable forms and proper doses. A particularly important part of the prenatal is folic acid (folate) due to it’s crucial role in neural tube development. Other considerations may be supplements that support the health of egg/sperm, thyroid or other hormonal support,  and omega 3’s depending on your health history.

  1. Nutrition

A Mediterranean diet is the most often recommended diet when it comes to both male and female fertility. This diet typically focuses on whole foods: poultry, fish, beans and legumes for protein, fats such as extra virgin olive oil, whole grains and plenty of colourful fruits and vegetables. I would recommend working with a practitioner that is focused in fertility and pregnancy if you need more individualized support. People that have PCOS, endometriosis, digestive concerns etc. will want to consider making modifications to the Mediterranean diet.

  1. Stress management

Reducing and managing stress is an important part of optimizing your fertility. In a state of significant stress your body produces higher levels of cortisol which in turn can throw off your hormonal balance. While it may seem difficult to tackle stress, even little modifications in your day can be helpful. Do things that make you happy and bring balance into your day.

  • Talk things out with people you trust
  • Journal
  • Exercise
  • Guided meditations (calm app, insight timer)
  • Read something you enjoy
  • Have a bath
  • Go for Acupuncture
  • Prioritize sleep

  1. Movement

Physical activity is important when trying to conceive to support hormonal balance, reduce inflammation, promote blood and lymphatic movement, reduce stress and improve mood. As you may have noticed, I’m a big believer in individualized recommendations and this includes exercise. It’s important to listen to what feels right for you. If something seems too intense and you notice that you’re feeling burnt out afterwards then it’s not the right fit for you at this time. Yoga can be a helpful addition to most fertility/preconception plans as people can benefit from movement while connecting to their breath and are able to modify their practice based on how they are feeling.

 

Disclaimer: Always consult a health care provider before starting any treatments. This post is not meant to substitute medical advice.