1 - Prioritize your sleep. Getting 7-9 hours of sleep every night will allow your body to detoxify properly, to recharge and deal with the stress in your life. All of this improved embryo quality. If you are finding sleep challenging, use blackout shades, take magnesium or melatonin before bed, use magnesium oil topically, a warm epsom salts bath and cup of herbal tea such as chamomile before bed can make the transition to sleep much easier.
2 - Have intercourse. Even if you are using assisted reproductive techniques, being intimate with your partner a minimum of twice per week will boost your immune function and create a more hospitable environment for pregnancy.
3 - Warm up your diet. Eating raw foods requires your body to spend more time and energy on extracting nutrients from your food. According to Traditional Chinese Medical nutrition, eating a diet that is primarily cold and raw (think iced drinks, anything that isn’t cooked, dairy products) will cool your body temperature down. What you want is a warm, hospitable uterus that a baby can grow in. Eat 80% of your diet cooked and warm.
4 - Take your vitamins. Prenatal vitamins commonly have folic acid and iron in them. These two things are difficult to digest. There is also a common genetic mutation (MTHFR) that won’t allow allow for the absorption of folic acid. Instead, take folate. You will need to look for a whole food based prenatal with folate instead of folic acid.
5 - Watch your weight. Being at a healthy weight for conception is very helpful. You can find a free BMI calculator online.
6 - Eat fat. Eating 2-4 TBSP of high quality fat daily optimizes hormonal health and improves egg quality. Examples include, organic coconut oil, ghee, grass-fed butter, avocados, nuts and seeds.
7 - Know your flow. Get acquainted with each phase of your cycle and know where your fertile window is. ** If you are just getting off birth control, give yourself 6-9 months before you start trying. Follow all the the aforementioned steps to create good quality eggs.
8 - Manage your stress. Carve out time in your day, every day, to do some relaxation techniques. It could be guided or non-guided meditation, breathing techniques, yoga, body scan, visualizations. ** Include visualizing yourself pregnant, this will prime your body and your brain space.
9 - Believe in your body. Your body is smart. If you are eating, sleeping, and relaxing the way you should, your body will get pregnant when it’s ready.
10 - Get support. Be sure to have enough support. If you cannot find it in friends and family, there are fertility support groups. You can also reach out to a qualified health care provider to help you manage your fertility.