So! You’ve decided to take the leap into trying to conceive. As a very exciting (and sometimes nerve wracking!) time, a lot of things may feel overwhelming at first.
Here at Recharged PT, we’ve got all things pregnancy covered.
In the past, we have covered everything from what to expect each trimester to how to safely exercise and eat while pregnant. We have gotten into postpartum care and even the so-called “fourth trimester.” But another important factor to consider in your pregnancy journey is what to do before you get pregnant. Your lifestyle, mood and overall health can have a tremendous effect on your fertility and ability to conceive. And that is what we are here to talk about today. Aside from the mental, emotional, and relational dynamics involved in making this decision, your physical well-being is just as vital!
The first step for conceiving may be deciding to go off birth control.
In most instances, fertility returns very quickly after going off contraception. Fertility often returns within a few days of starting your period. If you’re on the pill, patch or ring: you can just go cold turkey! Though most experts recommend finishing the current cycle, rather than stopping in the middle of it. This will help your body reset as quickly as possible. If you’re using an IUD or hormonal implant, you will have to make an appointment with your healthcare provider to have it removed. Most people can expect their period to return within a few days to weeks after stopping contraception. However, it is also normal for your period to take 2-3 months to appear. If it is more than 3 months, it may be helpful to contact your healthcare provider.
Another thing to expect when going off birth control is that you have some side effects.
Depending on a lot of different factors, your period could be the same as before you were on BC or if it could change slightly. Some people also experience mood changes, weight gain or change in libido.
So…once you have made the decision to stop birth control, it may be beneficial to start a prenatal vitamin.
Recommendations generally suggest starting a vitamin about 3 months before you expect to get pregnant (as we have talked about *here*). But there are other things you can do in the meantime to help increase your chances of getting pregnant.
Lifestyle plays a significant role in conception, including:
Maintaining a healthy weight
Limiting or stopping alcohol and caffeine
No smoking
Limiting hard exercise (if at a healthy weight) to no more than 5 hours per week and 60 minutes per day
Avoiding toxins
Manage stress
In addition to the above, a healthy well-balanced diet may help increase your chances of conceiving. Some foods that have been known to boost fertility include;
Walnuts
Tomatoes and citrus fruits
Full fat dairy
Beans and lentils
Salmon and other fatty fish low in mercury
And then, of course, there is the doing of the actual deed.
Try to have sex at least 2-3 times per week to increase the chances of conception if you are unaware of when you ovulate/ your fertile windows. It may even work to have sex once a day (or more!) right around your most fertile window.
It will be be helpful to use something like Inito or Mira (Dr. Paige uses Inito) to track your cycle and determine when your peak fertility days are. You can also start tracking cervical mucus if you don’t want to purchase anything to track your hormones. These 2 options are the MOST RELIABLE that we have at this time. Bloodwork gives you a snap shot of your hormones right then (so you don’t always get the right days) and the “period counter” apps base EVERYONE off of a 28 day cycle which most of us land somewhere between 25-35 days.
Additionally, it is important what you do after sex: try to stay in a supine position for 10-15 minutes before voiding- to allow the semen to get as high as possible before being pulled downward by gravity. Also avoiding saunas, hot baths, long runs, or anything else that raises your body temperature.
Overall, the decision to get pregnant is a very exciting time. There are things that you can do to help boost your chances of conceiving. The important thing is to try to enjoy the process, minimize stress, and not put too much pressure on yourself or your partner.
<3 The Recharged Performance Therapy Team
(321) 802-1630
Paige@rechargedperformancetherapy.com
www.rechargedperformancetherapy.com
References
https://www.healthywomen.org/content/article/19-ways-help-boost-your-fertility
https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/female-fertility/art-20045887
https://www.health.harvard.edu/womens-health/making-fertility-friendly-lifestyle-choices
https://www.uclahealth.org/news/article/6-foods-boost-fertility
https://health.clevelandclinic.org/your-guide-to-going-off-of-birth-control