One thing that I ❤ love about our current RE (and one of the reasons we switched clinics) is that he believes in the mind-body fertility connection.
Here are the guidelines I’m following to maximize my fertility leading up to our IVF:
Healthy diet & exercise
- Eat a diet rich in greens.
- Avoid wheat and dairy – or at least keep to a minimum.
- Avoid sugar – or at least keep to a minimum.
- 1 hour of exercise a day.
- No smoking.
- No caffeine (I don’t drink it anyway!)
- Limit alcohol – red wine is preferred if any
Stress reduction
- Meditate
- Journal
- Yoga
- Enjoy time in nature
- Acupuncture – 2x a week leading up to IVF
- SLEEP!
Nutritional supplements
- Prenatal vitamin
- DHA/Omega 3
- Vitamin D (2000 units)
- Vitamin B12
- Alpha lipoic acid (300 mg)
- Co Enzyme Q 10
- Melatonin – 3 mg at bedtime 10-12 weeks before IVF, stopping at egg retrieval
- Probiotic
Where I’m currently at
Diet proves to be the hardest. I’ve limited gluten and dairy as much as I can, but you don’t realize how much gluten is out there! I have a dairy sensitivity so I usually keep it to a minimal, but I have a hard time resisting ice cream season. 🙂 I’m also having my daily fertility-friendly Green Smoothie.
I’m working up to the 1 hour of exercise a day. Coming off a bad ankle sprain from last fall, I am way out of shape compared to normal – meaning my endurance is NOT there. My RE suggested daily 1/2 hour walks, followed by 1 hour of strenuous cardio/weights once a week. He doesn’t recommend going over 5 hours of strenuous exercise a week for anyone – no matter how good of shape you are in. Right now, I play ball 1-2 times a week, go to yoga once a week, and try to fill in the gaps with walks or bike rides.
I’m a UBER geek (or maybe I should say Grandma?) who bought those pills cases to organize my daily supplements. I highly recommend this as you only have to dish them out once a week. Plus, it’s easy and convenient to throw in my purse for when I’m on the go.
The only supplement I need to double check is my probiotic. I’m going to confirm with my RE/Iridologist if I can take it the whole way through or if I shop stop before our IVF cycle begins.
As for stress relief, my overall goal is to recognize my stress triggers and limit them as much as possible. I’m on track with keeping the distractions (meaning negative people) out of my life.
One of my goals for August is to pull back on the social activities to ensure I am not wearing myself out. My husband and I always have a full calendar, but I tend to get overwhelmed if I have too much on the go. I’d like to reserve more time for me and to catch up on housework or home projects before we leave for IVF.
I will also be attending a fertility meditation seminar at the end of July and starting my Circle & Bloom meditation back up once this cycle ends.
Disclaimer: The information within this post comes from the recommendation of my doctors and practitioners. If your doctor recommends something different, I suggest you discuss your thoughts with them before choosing to disregard their protocol. I also suggest that you may want to consider a consult with another clinic if you feel that their values do not align with yours. It’s your body and your future baby. Trust yourself and what feels right for you.
What do you do to maximize your chances of conceiving? (and i’m not talking about laying with your feet up in the air!) 🙂
whoa, that’s the first i’ve heard of melatonin! will ask my doc about it, we have a supply left over from our overseas trip that’s going to waste otherwise.
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He was very adamant that the melatonin is short-term. He also recommends Myoinositol, but I couldnt find it.
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Wow your Doc is not messin’ around–that’s a militant list! And yes, I do know how hard it is to avoid gluten! But I bet you will feel like a million bucks after a couple weeks of this. XOXO
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The gluten is so hard though! I’m trying but I keep failing.I promised myself that if I indulge a bit now, I HAVE to quit it once my period start.
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This is fabulous!! I also am trying to get my act together. I take about 20 supplements and vitamins, in addition to the superfoods I take in. I struggle with the exercise the most. Its rough. You plan sounds awesome. I look forward to your IVF journey.
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Plans are only as good as the implementation. I’m trying hard though! What other supplements do you take?
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As I stare at my pills (which I dread taking), i’m doing: prenatals, DHA, calcium/magnesium, vitamin c, vitamin e, maca root, royal jelly, COQ10, chia seeds, hemp seeds, bee pollen, propolis and wheatgrass. I will start Melatonin at the start of my IVF cycle. I even have a spreadsheet that details out all the mgs/ius/gms i’m taking all together to make sure I meet these crazy requirements. Apparently at 40 I need a TON more of these things. Good luck girlie. I look forward to hearing about your upcoming IVF cycle. I’m currently on calendar to start up in October. Definitely giving myself 90 days to get these eggs in tip top shape!! xoxo
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I have some Royal jelly in the cupboard. Maybe I should throw that into the mix too. Good luck! 90 days is longer than me so I hope your effort brings a positive outcome.
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I take a pre natal, omega 3, and when i think about it, I will take a b complex vitamin. I walk about 45 minutes a day and say every day I will limit caffeine and sugar. Sigh!
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Oh sugar is hard for me! But it’s always easier once you past that first detox week. 45 minutes a day is a great habit! Keep it up!
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I used the Circle and Bloom meditation with my first IVF. Worth the money for sure. The less expensive and free ones don’t compare. Hope you like 🙂
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I used it for my first 2 IUIs. It is a good one!
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I think I’m going to take this and use it. I already do lots if greens and green smoothies, plenty of supplements and I am cutting wheat/gluten out all the time. Sugar and alcohol is my biggest down fall and I do but get enough exercise.
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Alcohol is even harder in the summer. I have a night out tomorrow and a bbq on Saturday,
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I really wish I could just give it up cold turkey. I just love my cider and wine too much.
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Don’t worry. I was out last night and had 2 beer. It’s so hard in the summer patio season. But I told myself no booze at all after my period.
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Yup. This TWW I’m going hard core healthy, no nonsense!
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That’s an excellent plan Autumn!!!
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Thanks Dani!
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I have an old lady pill case too. I have too or I would miss something for sure. Great list. Thanks for sharing.
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I totally used to forget until I got them. One for morning, one for night.
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great tips! thank you. first I’ve heard of melatonin. i happen to have a full bottle on hand.
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As I said above, not long-term but just leading up to help you sleep better.
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There was a study in japan that showed melatonin increased egg quality and performance in IVF if taken during the period Dr. H has recommended actually. The sleep assistance is good too.
This sounds like an awesome plan. Sending love hugs and all the fortitude you need to keep downing those smoothies, popping those supplements and getting in 60 minutes (!) of exercise a day!
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Great tips! Seek support and talk about it. Also, worth looking into Alpha Stim (you can read about it on my business website at http://www.jbftherapyandcoaching.com). Use for treatment of anxiety and to improve sleep up until transfer/conception.
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I have never heard of that. I will have to check it out! Thanks!
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This is incredible. And I love the pill case! Oh, lady, I am hoping and praying for you!!!!!!!!!!!
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Thank you so much!!
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