Are you thinking about growing your family? Here are a few helpful ideas to get you started as you begin TTC.
Start taking prenatal vitamins now.
Prenatal vitamins are specifically formulated to assure that you and your baby are getting all of the nutrients you need. Switching to a prenatal vitamin with at least 400 mcg of folate 1-3 months prior to conception reduces the risk of neural tube defects by at least 50%.
Eat plenty of leafy greens, legumes, and citrus to increase your folate intake.
While taking a vitamin is a fantastic idea, it doesn’t replace proper nutritional intake. The more of your vitamins you can absorb through your healthy, nutrient-rich diet, the better!
Practice mindfulness and fertility yoga.
Quiet your mind. Be still. Separate yourself from distractions. A healthy state of mindfulness reduce stress and anxiety, which improves your mental well-being and in turn could increase your fertility.
Try these gentle fertility-centered poses in your daily practice:
Child’s pose (Bālāsana)
Butterfly pose (Baddha Konasana)
Seated forward fold (Paschimottanasana)
Standing forward bend (Uttanasana)
Cobra pose (Bhujangasana)
Yogic sleep (Shavasana)
Your water intake (or lack thereof) can direct affect your fertility. Dehydration can cause poor egg health and decreases cervical mucus, which isn’t ideal when TTC. Most women should drink 2.2 liters of water on a daily basis to be properly hydrated.
Struggling with meet your hydration goals? Try adding a slice of lemon or cucumber or a few sprigs of basil or mint into your glass to mix it up a bit.
Bisphenol A is found in some manufactured plastics and resins. Studies have shown that exposure to BPA disrupts the human reproductive process and may be the culprit behind approximately 20% of unexplained infertility in a study conducted by Harvard.
Some of the biggest BPA offenders are plastic food and liquid storage, canned foods, and single use water bottles.
Live in the sunshine.
Proper levels of vitamin D are found to be connected to fertility and healthy pregnancies. Vitamin D is known as the Sunshine Vitamin, as it is produced in the skin in response to sunlight. Spending some time outside is always a fantastic idea, and it’s wonderful to know you’re also giving yourself a vitamin D boost as you prepare to grow your baby!
You can also talk to your doctor about protocol and testing for adding in a vitamin D supplement into your daily regimen.