Want to know about the small lifestyle changes you can make when planning your preconception journey? Maybe cold-pressing your own juice or attempting downward dog yoga pose is low on your priority list? I feel you! Follow these simple tips to achieve optimal health for your journey.
Not all of us have enough time in the day to activate our own nuts, am I right?
Yes, nutrition is very important, how can bub possibly grow without the right amounts of kale and brussel sprouts?
That's what some would have you believe! You are only human and there are just so many hours in a day. Naturopaths only set realistic goals when it comes to nutrition. Otherwise, who would listen to us?
- Don't be pressured by social media's unrealistic standards.
- Do the best you can, within your means, and be mindful of what you are eating. Trying to be perfect when you are preparing for a baby can be exhausting.
- Pregnancy planning doesn’t have to just be about counting your fertile days. As well as preparing to roll around like a bowling ball for 9 months. It is also the perfect time to enjoy how amazing your body is and to make memories with loved ones.
Check out the list below for some 'inspo' on the FIVE most important things to focus on.
Nutrition 101
You want your baby to be super healthy right? Your first step is making sure you are healthy.
Fresh fruit and vegetables, minimal processed foods, minimal alcohol and lots of nuts and seeds. Also include 2-3L of good old H20.
If you find it hard to drink that much per day, jazz it up! Add some fresh lemon / lime / berries to your water. See our article on nutrition for pregnancy planning for more detailed information.
Keep that booty moving
Studies show that regular exercise increases fertility and pregnancy rates. This is true for both men and women. This includes going for a stroll, yoga class, cycling and weights.
Preconception multivitamin
Quality preconception multivitamins can help to support and prepare the body for pregnancy. Certain nutrients need to be increased during pregnancy for optimal health.
Build up your stores in advance! Check out NaturoBest Preconception Multi for Women. Which covers all the nutrients needed for a healthy pregnancy.
Quit the Death Sticks!
A whole bunch of scientific studies 2,3,4,5,6, show smoking adversely affects fertility. Smoking has a negative impact on egg production, sperm count, sperm motility and shape.
Toxins from cigarettes interfere with the production of oestrogen from the ovaries which may increase the chance of genetic abnormalities.
Smoking can increase your risk of miscarriage. As well as ectopic pregnancies. Long story short, give up the cigarettes now and it will be a much smoother ride. Consult with your health practitioner for help quitting.
Chill out!
Easier said than done I hear you say. How much simpler are tasks when there is no stress involved? Pregnancy is no different!
Studies7 show fertility can be affected by stress. Mindfulness and meditation are great ways to reduce stress levels and focus on the now. Always consult with your health care practitioner before supplementing and always read the label.
References
- Wise, L., Rothman, K., Mikkelsen, E., Sørensen, H., Riis, A. and Hatch, E. (2012). A prospective cohort study of physical activity and time to pregnancy. Fertility and Sterility, 97(5), pp.1136-1142.e4.<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340509/>
- Mitra A, e. (2018). Effect of smoking on semen quality, FSH, testosterone level, and CAG repeat length in androgen receptor gene of infertile men in an Indian city. – PubMed – NCBI.
Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22578234 . - Sansone, A., Di Dato, C., de Angelis, C., Menafra, D., Pozza, C., Pivonello, R., Isidori, A. and Gianfrilli, D. (2018). Smoke, alcohol and drug addiction and male fertility. Reproductive Biology and Endocrinology, 16(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769315/
- VANVOORHIS, B., DAWSON, J., STOVALL, D., SPARKS, A. and SYROP, C. (1996). The effects of smoking on ovarian function and fertility during assisted reproduction cycles. Obstetrics & Gynecology, 88(5), pp.785-791. https://www.ncbi.nlm.nih.gov/pubmed/8885914
- Liebertpub.com. (2018). Maternal Smoking Among Women With and Without Use of Assisted Reproductive Technologies | Journal of Women’s Health.
Available at: https://www.liebertpub.com/doi/abs/10.1089/jwh.2015.5662 . - Sarokhani, M., Veisani, Y., Mohamadi, A., Delpisheh, A., Sayehmiri, K., Direkvand-Moghadam, A. and Aryanpur, M. (2017). Association between cigarette smoking behavior and infertility in women: a case-control study. Biomedical Research and Therapy, 4(10), p.1705.http://www.bmrat.org/index.php/BMRAT/article/view/376
- Prasad, S., Tiwari, M., Pandey, A., Shrivastav, T. and Chaube, S. (2016). Impact of stress on oocyte quality and reproductive outcome. Journal of Biomedical Science, 23(1). https://www.ncbi.nlm.nih.gov/pubmed/27026099
