Fertility and preconception health are becoming more and more popular in the nutrition field as new research and information becomes available. This is exciting, of course, however it can also be overwhelming for those that are trying to conceive. It can be easy to get caught up in the details of new articles and fertility superfoods, and forget about dialing in the basics!

When supporting my clients that are trying to conceive, I almost always start with the basics:

• Balanced nutrition: Aiming to eat a meal or snack with protein, complex carbs, and fat about every 3-5 hours to avoid skipping meals or going long periods without eating. These regular balanced meals and snacks help keep blood sugar regulated which supports regular ovulation and egg quality. 

• Regular movement: Integrating more movement will minimize overall sedentary time and finding activities that you enjoy will help with consistency. Staying active can help support optimal blood circulation to the pelvic region to support general uterine health and successful egg implantation. 

• Stress management: Our daily lives are packed with to do’s and stressful experiences can sometimes be out of our control, especially when it comes to fertility. Finding ways to manage stress such as yoga, acupuncture, reading, breathwork and counseling can be helpful for reducing the overall load on your body and mind. 

• Quality sleep: Good sleep is essential for hormone balance and fertility. It can be helpful to keep a fairly consistent sleep schedule and aim for seven to nine hours per night whenever possible. Poor sleep can negatively impact circadian rhythms, affecting cortisol and melatonin production. Don’t stress about a night of poor sleep here and there, but over time, poor sleep quality can start to have an impact on fertility. 

It’s not necessary to be perfect in any of these areas, but more important to work on building  a solid foundation before moving onto other areas like supplements and more targeted nutrition and lifestyle changes. 

If you’re looking for more support on your fertility journey, reach out and schedule with one of our fertility nutrition specialists! 

We also have a 6 week group fertility program (that is typically covered by WA state insurance plans) that will give you the best natural foundation for optimal fertility health. Starts January 6th, 2025. Get on the pre-registration notification list here »