Did you know that your daily routines and health habits can play a role in pregnancy outcomes and infant health even before you start trying to conceive?
It takes about three months for an egg to mature and develop before it can become fertilized for a possible pregnancy. Allowing at least three months of preparation time before you start trying provides space for adjusting habits to be supportive for egg quality and early fetal development. Below are five strategies to help you get started.
1. Start the day with a nutritious breakfast.
Eating a healthy breakfast within an hour or two of waking up can be a great way to set the stage for the day and provide an opportunity to fit in fertility-supportive nutrients before the busyness of the day begins. A scramble made with whole eggs (rather than egg whites) and dark leafy greens provides choline and folate, both essential for early fetal brain and neural tube development. A whole milk yogurt bowl with walnuts and colorful berries can help prevent ovulatory related infertility and support egg quality.
Additionally, starting the day with food tends to boost energy, which can help you reduce caffeine intake if you normally rely on a few cups of coffee to get going in the morning.
2. Take a walk after lunch.
If you find it challenging to fit movement into your day, increasing your steps can be a positive starting point. Adding in a walk after lunch can be a great way to help regulate blood sugar and reduce stress. Well managed blood sugar and stress levels can help reduce overall oxidative stress on the body which helps protect and preserve egg quality.
3. Replace your afternoon caffeine with a balanced snack.
Excess caffeine intake can have a negative impact on fertility and increase the risk of miscarriage so it can be helpful to limit daily intake to one or two small cups of coffee in the morning or about 200mg. If you’re used to drinking an afternoon latte to power through the afternoon, try switching to a balanced snack with protein and fiber. Sliced bell peppers and hummus, apple and peanut butter, or cottage cheese and berries are a few options to explore!
4. Start taking a prenatal vitamin with dinner.
There’s a common misconception that you shouldn’t start a prenatal until you’re actively trying to conceive or already pregnant. Starting a prenatal earlier can help you initiate the habit and provides key nutrients like folate/folic acid and vitamin B12, that are essential for preventing neural tube defects, especially in the early weeks before you even know you’re pregnant. Taking your prenatal with a meal can help with the absorption of many nutrients and won’t leave you feeling nauseous. Pairing it with a meal can also help create more of a habit.
5. Build a supportive bedtime routine.
Start Your Day Right
Good quality sleep is essential for optimal fertility as it can help with hormonal balance by regulating insulin and supporting progesterone production. Building a consistent bedtime routine and giving your mind time to wind down in the evenings can help improve sleep quality and duration. An example routine would be dimming the lights and turning off screens about an hour before bedtime, brushing your teeth, and getting into bed around the same time each night to read.
It’s never too late to start improving your health habits, even if you’ve already started trying to conceive. These lifestyle changes not only benefit egg quality in that three month window. They also can have an impact on IVF outcomes, pregnancy health, and postpartum recovery. If you’re looking for more support as you grow your family, reach out to schedule a nutrition visit with one of our fertility focused nutritionists or sign up for the next cohort of Your Fertility Program, which is our group program for women trying to conceive.
This blog post is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider about concerns regarding cognitive changes or before making significant dietary modifications.