A Holistic Approach For Trying to Conceive
Preconception is an ideal time for both partners to adopt a proactive, intentional approach towards their health and wellbeing. Preparing for the preconception period builds a strong foundation for a healthy pregnancy, and as a result, a healthy baby.
An egg takes ~90 days to mature before ovulation and it takes ~70-90 days for sperm to fully develop. Thus, utilizing the 3-6 month period prior to TTC to prepare your body and mind will help optimize your reproductive health, and overall health.
Here are some tips on how to use a holistic approach when trying to conceive:
Understand your cycle
The key to gaining insight into your ovulation window is understanding your menstrual cycle. Your menstrual cycle is an essential component of your overall health. Think of your period as your fifth vital sign, indicating the nuances of your health in the previous month. It is important to understand what your “normal” looks like as it can vary from person to person. Some indications of a change in menstrual health (if you’re not on the pill) include irregular periods, painful periods, spotting between periods for multiple cycles, and heavy periods. To become more familiar with your cycle and ovulation, I recommend tracking your menstrual cycle with an app, calendar, or morning BBT (basal body temperature) and paying close attention to your body during each phase of your cycle to gain insight on your reproductive health.
Nourish your body
An anti-inflammatory, Mediterranean style diet consists of seasonal fruits and vegetables, low-glycemic whole grains, legumes, nuts, and olive oil, with moderate intake of fish and poultry, and reduced intake of red meat and dairy. Meals with enough protein, fat, fiber, and slow burning carbohydrates allow for balanced blood sugar and healthy insulin levels. This is significant because insulin resistance is associated with an inflammatory state and can disrupt hormone balance.
Evaluate your environment
Unfortunately, there are a growing number of environmental risk factors that can affect fertility and pregnancy including pollution, pesticides, endocrine disrupting chemicals, air quality, and environmental toxins. A study found that environmental exposures are associated with preterm birth, low birth weight, and other adverse pregnancy outcomes. Preconception is a great time to evaluate your immediate environment and reduce exposures. This means ensuring a source of clean, filtered water, investing in an air filter, avoiding plastics, and choosing clean body care and home products (evaluate brands here).
I strongly suggest medical supervision for detoxification programs in addition to paying careful attention to timing, as detoxes should be completed about 3-4 months prior to starting to conceive. Some tips for supporting your body’s innate detoxification processes include increasing consumption of organic fruits and vegetables (especially cruciferous vegetables), dry brushing, having regular bowel movements, staying hydrated, and incorporating movement into your daily life. Add milk thistle, N-acetyl-cysteine, or dandelion root tea for a little extra liver support.
Prioritize gut health
Maintaining a healthy gut microbiome is important for supporting hormone health, which is key for successful conception. The gut microbiome and endocrine system are closely intertwined due to the microbiome’s ability to aid in metabolizing estrogen and progesterone. Additionally, your gut health is connected to your mental health, meaning you can improve your mood by supporting your gut. Consume a diverse amount of fruits and vegetables and incorporate probiotic foods (yogurt, miso, fermented vegetables) daily to feed your microbiome and reap the benefits!
Supplement with these nutrients
In addition to healthy, balanced meals, adding nutritional support via supplementation is important during the preconception period to ensure that all of your body’s requirements are met. Choose a prenatal vitamin with methylfolate, which is the active form of folate and supports healthy central nervous system development in your baby. Next, use an omega-3 supplement with EPA and DHA, which provide the building blocks for your baby’s brain and eye development. Vitamin D aids in the maturation of egg and sperm, supports the implantation process, helps maintain hormonal balance, and protects from gestational diabetes. Since most of us are deficient, this is another important nutrient to supplement with during preconception, aim to get at least 2000 IU of vitamin D per day.
Activate your parasympathetic nervous system
Due to our fast-paced lifestyles and repeated exposure to external stressors, our bodies spend a significant amount of time in the sympathetic state, also known as the “fight or flight” state. Prolonged sympathetic activity can lead to dysfunction of the immune system and endocrine system. Conversely, the parasympathetic nervous system promotes a state of calm and is necessary to promote blood flow to reproductive organs and facilitate sexual arousal (erections in males and lubrication in females). It also makes trying more fun! Keep your nervous system balanced by activating the parasympathetic nervous system daily via mindfulness meditation, acupuncture, deep breathing exercises, or engaging in gentle movement.
Get tested
Preconception lab testing plays a crucial role in promoting a healthy pregnancy by identifying and addressing risk factors and ensuring both partners are in the best health prior to conception. I use advanced testing to take a deep dive into genetics, sex and stress hormones, gut microbiome imbalances, nutrient deficiencies, toxic exposures, metabolic health, and much more. Becoming more conscious of your health status through lab testing helps you take an active role in the preconception process and understand your body.
Disclaimer: This article is intended solely for educational and informational purposes and does not constitute the provision of medical advice or professional services. The information presented here should not be used for diagnosing or treating health conditions. Individuals seeking personal medical advice should always seek the guidance of a doctor or another qualified health provider regarding any medical condition.
References:
https://www.tandfonline.com/doi/full/10.1080/19490976.2023.2236749
https://ajp.amjpathol.org/article/S0002-9440(21)00245-5/fulltext
https://www.nature.com/articles/s41380-022-01479-w
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029121/
