Balanced Diet: Focus on whole foods, including plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats.
Mediterranean Diet: This diet is often recommended for fertility support. It includes olive oil, nuts, fatty fish (salmon, sardines), and a variety of colorful fruits and vegetables.
Limit Processed Foods and Sugars: These can lead to inflammation and hormonal imbalances.
Exercise:
Moderate Exercise: Aim for 30 minutes of moderate activity, like brisk walking, yoga, or swimming, most days of the week. Avoid high-intensity workouts that may stress the body.
Core and Pelvic Health Exercises: Gentle strengthening can improve blood flow to the reproductive organs.
Manage Stress:
Mindfulness and Meditation: Practices like meditation, deep breathing, and yoga can help reduce stress.
Adequate Sleep: Try to get 7-8 hours of quality sleep each night to help regulate hormones and reduce stress.
Limit Alcohol, Caffeine, and Smoking:
Alcohol: Minimize or eliminate alcohol, as it can affect hormone levels.
Caffeine: Limit caffeine intake to about 1 cup (200 mg) per day or less.
Smoking: If you smoke, consider quitting, as it can negatively affect reproductive health.
Supplements to Consider:
Prenatal Vitamin: Choose a high-quality prenatal with folic acid (400-800 mcg) to support fetal health.
CoQ10/Ubiquinol: Supports cellular energy and may enhance egg quality, which is beneficial for IVF success.
Vitamin D: Adequate levels are crucial for hormone balance and reproductive health. Get your levels tested to see if supplementation is needed.
Omega-3 Fatty Acids: Found in fish oil, these reduce inflammation and support reproductive health.
Vitamin C and E: These antioxidants protect cells and reduce oxidative stress, which may improve IVF outcomes.
Magnesium: Helps with stress management, sleep quality, and hormone balance.
Probiotics: Supports gut health, which can indirectly benefit hormone balance and immune health.
