Practice these daily routines to help with managing depression

Sometimes, it’s easy to be harder on yourself than you’d ever allow or want yourself to be with someone else, especially when you’re dealing with depression. When you feel like this, picking some of the people in your life who you love, and who love you, and trying to talk to yourself the way you’d want someone to talk to those people if they were having a hard time can be a good frame for speaking generously to yourself. Like “fake it till you make it,” the way people speak to themselves inside their heads can have a huge impact of the way they think about themselves, and the way they feel, and can easily turn into feedback loops of bad feelings. Making a point to speak to yourself kindly can help to pull you out of the loop of speaking unkindly to yourself in a way that you internalize and feel worse because of.

Some suggestions for dealing with depression – or even most of them – can feel too simple to make much difference, or so often-repeated that it can feel like they can’t possibly make a difference. It’s true that no single one of these strategies may bring an end to depression, but finding the combination that works for you, in conjunction with the type of treatment that works best with your body chemistry and lifestyle, can make a big difference in helping you start to feel better.

Get it out there

Writing in a journal can offer an outlet for getting emotions out without opening them to any judgement, and can give you a way to keep track of your thoughts and notice any patterns in them. For example, do certain thought-patterns seem to go along with more severe depressive symptoms? That’s good information to have, and so is any strategy you might notices for steering your thoughts in other directions.

For endorphins’ sake

Getting into a regular exercise schedule is one of the most common pieces of advice when it comes to managing depression, and in turn, it’s one of the most dismissed pieces of advice. It’s true that exercise isn’t a magic bullet for depression, but getting outside and moving around on a regular basis has a whole host of benefits that can contribute to starting to feeling better. Between the sun, the change of scenery, the endorphins, and the fresh air, anything from a walk around the block to training for a marathon can be a healthy part of managing depression.

Treatment

Depression is a medical condition, but there’s a lot of stigma around it. Some may mistakenly characterize it as a personal problem, and to be resistant to seeking out treatment from professionals. If depression is negatively affecting your quality of life, seek help. Medication, psychotherapy, or some combination of the two, can have a huge positive impact on your life. Just like with these informal strategies, finding the treatment plan that works well for you can take some trial and error, and figuring out how to be patient with yourself and your medical team will be an important part of the process.

Setting up a pattern

Having a strong routine in your life  can help you demonstrate to yourself what you’re capable of, especially when you’re having an especially hard time. It can help to keep self-care tasks from slipping during difficult episodes, and when depression does become severe enough to interfere with routines, having those routines set up to begin as a control can show how much is changing.

General physical health

A lack of physical health doesn’t cause depression, but it can certainly contribute to it. Making sure to eat a balanced diet, get enough sleep (but notice if you find yourself sleeping more and more often), avoiding alcohol and street drugs can help keep you in your best shape possible to combat depression.

Reach out

Often, during periods of strong depression, spending time with people can be one of the early things that gets cut out. Isolating yourself can create a feedback loop of bad feelings, though, whereas spending time with someone, even if the sound of that feels exhausting, can be a way to get out of your own head a bit. Making a point to reach out to people who feel restful or helpful to you during this time, instead of the people who may ask more from your energy reserves, can help to make social experiences during periods of depression more meaningful and positive.

Fake it till you make it

Sometimes, especially during a spell of depression, putting on a can-do attitude – even if it’s not how you feel – is a great way to get through a difficult or challenging day, from a huge family gathering to coordinating with an electrician or landlord over an unexpected wiring problem in your house, to a normal day of work at a time when you just don’t think you can do it. One of the reasons faking it till you make it works is that putting on an attitude can help to infect you with some of the feelings you’re putting on, but that benefit also comes with a caution. It’s also key for you to know and understand how you’re really feeling. Denial about depression can mean putting off making the changes that can help you feel better.

Other things to consider

Depression can make even the simplest tasks feel more challenging, and managing changes to your life, routine, and comfort zone when you’re experiencing depression can feel like an especially dangerous game. Making changes can help you feel out the shifts in your routine that can better support your changes in mood, attitude, and mental health, though. Dealing with depression means that you may be able to benefit from a certain amount of extra support, but by making changes in your own life, some of that support can come directly from you.

Your health is important to your body’s ability to function and keep you going daily. Your heart, the center of your cardiovascular system, is crucial in maintaining your overall health. Unfortunately, in the United States, heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups. More than one in three women is living with some form of heart disease.

Taking preventive measures is essential to maintaining good heart function and another act of self-care from which we can all benefit. Below are steps towards preventive care to help support your heart health.

Stay informed and proactive in your healthcare

Preventive care can begin the next time you meet with your healthcare provider. Have a shared discussion about the factors that can contribute to your heart’s health.

• Monitor blood pressure, cholesterol levels, and diabetes screenings to catch any potential problems early.
• Early detection and management of elevated blood pressure, high cholesterol, and diabetes can prevent heart disease or its complications.
• Know your family history of heart disease and discuss it with your healthcare provider to personalize your prevention plan. 
• Follow your healthcare provider’s advice, including taking prescribed medications as directed to manage conditions affecting heart health.

Adopt a heart-healthy diet

Eating nourishes us, gives us energy and generally tastes delicious. Taking a heart-healthy approach to food can provide a better defense against cardiovascular issues.

• Eat plenty of fruits, vegetables, whole grains, and lean proteins to provide essential nutrients for heart health.
• Limit saturated fats, trans fats, cholesterol, sodium, and added sugars to reduce the risk of heart disease.
• Incorporate healthy fats from sources like fish, avocados, nuts, and olive oil, which can help improve blood cholesterol levels.

Maintain a healthy weight

• Balance calorie intake with physical activity to prevent obesity, a significant risk factor for heart disease.
• Be aware of your body mass index (BMI) and waist circumference as healthy weight and risk indicators.

Engage in regular physical activity

Anywhere from 10 to 20 minutes of activity and exercise daily can get your heart pumping and your body moving. And your heart will love it.

• Exercise helps control weight and reduces blood pressure, cholesterol levels, and the risk of type 2 diabetes, all of which are risk factors for heart disease.
• Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week. 
• Add muscle-strengthening activities two or more days per week as recommended by health authorities to support your heart health.

Avoid smoking and limit alcohol consumption

Cigarette smoking and excessive drinking of alcoholic beverages can lead to many health issues, including certain heart diseases.

• Stopping cessation significantly reduces the risk of heart disease by improving heart function and blood circulation.
• Limit alcohol intake to moderate levels (up to one drink a day for women and up to two drinks a day for men) to avoid high blood pressure and other heart risks that arise due to excessive drinking.

Manage stress

Stress can affect your health in many ways, so look for ways to address and manage it. Managing stress can help reduce behaviors and factors that increase heart disease risk, like high blood pressure and cholesterol levels, physical inactivity, and overeating.

• Engage in stress-reducing activities such as meditation, deep breathing, and physical activity.
• Speak to your healthcare provider about managing your mental health as well as studies show that your mental health can also affect your heart’s function.

Sleep well

Sleep recharges your body, so working towards better sleep is another great way to support healthy heart function.

• Aim for 7-9 hours of quality sleep per night, as poor sleep can increase the risk of high blood pressure, obesity, and diabetes.
• Establish a regular sleep schedule and a relaxing bedtime routine to improve sleep quality.

Taking these preventive measures can significantly reduce the risk of developing heart disease. It’s about creating a balanced lifestyle that supports heart health and overall wellbeing. 

Reviewed by the Ovia Health Clinical Team

Read more

Connective Matters: About Your Heart

Sources

Center for Disease Control (CDC). Prevent Heart Disease. cdc.gov. March 21, 2023 https://www.cdc.gov/heartdisease/prevention.htm#:~:text=Eating%20foods%20high%20in%20fiber,prevent%20or%20help%20control%20diabetes.

American College of Obstetricians and Gynecologists (ACOG). Heart Health for Women. acog.org. https://www.acog.org/womens-health/faqs/heart-health-for-women#:~:text=Lack%20of%20physical%20activity%20can,of%20heart%20disease%20and%20stroke

The Mayo Clinic. “Strategies to prevent heart disease”. www.mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Here are some common triggers to look out for and some guidance on how to find relief

Triggers

Migraine triggers are different for everyone. The way they work is complicated and involves the blood vessels, neurons, and chemicals, in and around your brain. What sets off a migraine for you may not be the same thing that sets it off for someone else. That being said, here are frequently reported triggers.

Stress

Stressful situations can often set off a migraine for a number of reasons. During stressful events, chemicals are released in the brain. These chemicals can start a cascade within the brain that results in dilated blood vessels that throb, and increased sensitivity in the pain receptors in the areas affected. Feeling anxiety or worry can also increase muscle tension, making a migraine more severe. 

Hormonal changes

Some women notice that migraines are more prevalent during certain times in their cycle. The abrupt dip in estrogen before your period can lead to a migraine. Other hormonal changes such as starting birth control pills, entering menopause, and beginning hormone replacement therapy can also cause more frequent migraines. 

Sleep changes

The link between sleep and migraines isn’t completely clear. But in one study, over 50% of participants reported lack of sleep or sleeping in late increased their chances of getting a migraine. Poor quality sleep has also been associated with increased migraines. And at the same time, many people report that sleep helps relieve their migraines once they’ve started.

Sensory stimuli

Harsh, flashing lights, as well as loud noises, can prompt migraines. Some people even find that certain smells such as strong perfume or smoke are triggers.

Food

Additives in food such as preservatives, aspartame, and nitrates are also common triggers. You may find that eating foods you are allergic or sensitive to may also cause migraines. 

Weather

People who suffer from migraines can be very sensitive to weather changes. For some, weather changes lead to changes in serotonin and other chemical levels in the brain, which can induce a migraine. Weather-related triggers include:

• Bright sunlight
• Rain or stormy weather
• Extreme cold or heat
• High humidity
• Dry air
• Barometric pressure changes

While these triggers are the most common ones, people report all sorts of things that lead to migraines such as physical exertion, decreased caffeine intake, and certain medications. It can be helpful to keep a migraine journal and jot down when you get a migraine. You can get to the bottom of your triggers by detailing the date and time the headache occurred and information about what you did or experienced in the hours leading up to the attack.

Tips for managing migraines

The best way to deal with migraines is to prevent them from happening altogether. Once you know what sets off your migraines, try to avoid those things to the best of your ability. Here are some lifestyle changes that can mitigate migraine attacks:

Sleep

Try to get a consistent eight hours of sleep every single night.

Stay hydrated

Make sure you are drinking the recommended eight glasses of water a day.

Eat regular meals

Eat when you’re hungry and be careful to not skip meals to help control the frequency of migraines.

Try acupuncture

According to research conducted by Cochrane, patients who tried traditional acupuncture to relieve chronic migraines found the frequency of their headaches was cut in half compared to those who did not receive traditional acupuncture. 

Minimize stress

This may be easier said than done, but minimizing stress in your life will definitely help ward off migraines. Don’t know where to start? Try Ovia’s Daily self-care checklist in the “More” menu. 

Finding relief

Sometimes, you are unable to avoid a migraine trigger, or you don’t notice the warning signs of an impending migraine until it hits you. Here are some ways to find relief when a migraine strikes.

• Have some caffeine: Small amounts of caffeine can help reduce pain and can help over-the-counter pain medications such as acetaminophen work better.
• Reduce noise and light: Migraines often lead to increased sensitivity to light and sound. Even regular lighting and noises can amplify the pain of a migraine, so the best thing to do in that situation is to get into a dark, quiet room.  
• Place a cool cloth or ice pack on your head: Many people find the cooling sensation of a dampened cloth or ice pack relieves some of the throbbing pain. 
• Drink water: Since dehydration can lead to migraines or make them worse, taking slow sips of water can help ease some of the tension from a migraine. 
• Medication: There are two categories of migraine medications: preventive and abortive. People who suffer from four or more migraines a month may get a recommendation from their healthcare provider to take preventative medication. Those who have migraines less frequently may be prescribed abortive migraine medication that they take when they feel a migraine coming on. 
• Sleep: We can’t stress the importance of sleep enough! Sometimes, the best way to deal with a migraine is simply to sleep it off. 

Reviewed by the Ovia Health Clinical Team

Sources

• Michael J. Arnold, MD and Jeanette M. McIntyre, MD. “Acupuncture for Migraine Prevention.” Am Fam Physician. July 1, 1996. https://www.aafp.org/afp/2017/0701/p23.html.
• Jerry W. Swanson, M.D. “Migraines: Are they triggered by weather changes?” Mayo Clinic. Mayo Clinic. May 10, 2019. https://www.mayoclinic.org/diseases-conditions/migraine-headache/expert-answers/migraine-headache/faq-20058505.
• “Migraine Headaches.” Cleveland Clinic. Cleveland Clinic. March 3, 2021. https://my.clevelandclinic.org/health/diseases/5005-migraine-headaches.
• Mayo Clinic Staff. “Migraine.” Mayo Clinic. Mayo Clinic. July 2, 2021. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201.
• F Michael Cutrer, MD. “Pathophysiology, clinical manifestations, and diagnosis of migraine in adults.”UpToDate. UpToDate. November 5, 2020. https://www.uptodate.com/contents/pathophysiology-clinical-manifestations-and-diagnosis-of-migraine-in-adults.

Have you ever felt more tired a few days before or during your period? Well, that’s no coincidence. According to a survey conducted by the National Sleep Foundation, 30% of women reported disturbed sleep during their period, while 23% reported disturbed sleep the week before their period. Read on for more information about the menstrual cycle and sleep.

The menstrual cycle and sleep

In general, women experience more insomnia than men because of hormonal changes during their menstrual cycle. The two major female hormones, estrogen and progesterone, shift up and down during the menstrual cycle, which can impact your sleep patterns. According to Yale Medicine’s Jennifer Chen, progesterone has a mildly sedative effect while estrogen has been shown to stimulate the brain and cause insomnia. 

Due to lack of sleep, you may find yourself feeling drowsy during the day and tired during your period. Still, experts don’t know why some women experience more severe PMS symptoms — like insomnia — than others. One reason, The Sleep Foundation suggests, is because some women may react to hormonal changes differently. Plus, if women also have a serotonin, magnesium, or calcium deficiency, then their sleep disturbance can become worse. 

For more information about your relationship with sleep during the menstrual cycle, read below.

The menstrual cycle and sleep

There are four different phases during the menstruation cycle that might affect your sleep in various ways. 

Menstrual Phase

Right before you bleed and when your period starts, your estrogen and progesterone levels will drop. The decrease of these hormones can make it harder for you to fall asleep. As your period starts, progesterone levels will increase. 

Follicular Phase

This phase occurs between the first day of your period and ovulation. Your estrogen levels will rise during the follicular phase, which helps to set off ovulation. 

Ovulation Phase

A surge in luteinizing hormone and follicle-stimulating hormone levels will occur. The egg will pass through the fallopian tube and towards the uterus. Unless it meets a sperm during this time, the egg will typically last 24 hours. Estrogen levels decrease while progesterone levels increase. At this point, your sleep pattern will likely get back on track.

Luteal Phase

The follicle will produce hormones and release an egg to prepare you for a possible pregnancy. At this time, progesterone levels will peak and can regulate your sleep patterns.

Body temperature’s effect on sleep

Hormonal shifts will change your body temperature and can disturb your sleep, too. According to the University of Michigan Health, your body temperature dips right before your ovary releases an egg. About 24 hours after the egg’s release, progesterone increases and your temperature rises for several days. Think of it like this: When your body is too hot or too cold, you have trouble falling asleep. This can result in more tossing and turning throughout the night. 

Catching more Zzzs during your cycle

Looking to get more sleep? Here are a few ideas! 

• Try avoiding or cutting back on caffeine and any other stimulants. 
• Add some movement or exercise into your day. Exercise has been found to help people sleep, by ensuring you’re tired enough by bedtime and increasing your amount of deep sleep. 
• Keep your bedroom cool to stabilize your body temperature when it’s time to get some shut-eye. 

Those with premenstrual dysphoric disorder (PDD), which is a severe form of PMS, are known to have more difficulty regulating their sleep because of their reduced response to melatonin (a sleepytime hormone). Treatment for PDD includes lifestyle changes (like exercise and nutrition), and medications like SSRIs, TCAs, or oral contraceptives.

Reviewed by the Ovia Health Clinical Team

Read more

• How the menstrual cycle impacts your skin
• How the menstrual cycle impacts your energy levels

Sources

• Suni, Eric. “PMS and Insomnia.” Sleep Foundation. Sleep Foundation. September 15, 2020. https://www.sleepfoundation.org/insomnia/pms-and-insomnia
• Chen, Jennifer. “Women, Are Your Hormones Keeping You Up at Night?” Yale Medicine. Yale Medicine. July 10, 2017. https://www.yalemedicine.org/news/women-are-your-hormones-keeping-you-up-at-night
• “Basal Body Temperature (BBT) Charting.” University of Michigan Health. October 8, 2020. https://www.uofmhealth.org/health-library/hw202058
• “Exercising For Better Sleep.” John Hopkins Medicine. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
• Parry, B L. “Circadian rhythms of prolactin and thyroid-stimulating hormone during the menstrual cycle and early versus late sleep deprivation in premenstrual dysphoric disorder.” National Library of Medicine. 62(2):147-60. Web. May 1996. 
• Shazia, Jehan. “Sleep and Premenstrual Syndrome.” J Sleep Med Discord. 3(5): 1061. Web. 2016

We meditated with Faith Hunter, learned about the importance of sleep with Angela Holliday-Bell, and participated in a healing, positive affirmation exercise with Leasa Wright.

Here are the most important moments from the event, hosted by Denise Albert, in case you weren’t able to attend.

A short, guided meditation session on how to help reduce stress with Faith Hunter

Breath work gives us the ability to center ourselves. Faith led us in a breathing exercise that you can do at home, here’s how:

• Take your right hand, close your index and middle finger towards your palm
• Take your right thumb and use it to close your right nostril 
• Breath in through your left nostril
• Close off your left nostril with your ring finder 
• Release your right nostril 
• Exhale through your right nostril
• Inhale through your right nostril
• Close it off
• Exhale through your left nostril
• Inhale through your left nostril
• Repeat

Stress management and self-care with Dinah Eke, Amanda McKay, and Brooke Davis 

Dinah, Amanda, and Brooke discussed the importance of taking small moments in the middle of the day to be mindful. Check in with yourself: How are you feeling? Are you drinking enough water? Are you getting a little movement? Are you getting outside? Take a little time for yourself.

When it comes to practical ways to destress, there are two options: address the stress head-on or escape it through distraction.

Dinah offered some advice about the way list-making helps her de-stress. Just writing down the thoughts that are leading to stress can makes it feel more manageable. And when you just need to escape the stress, Amanda recommends distracting yourself away by getting outside, listening to a podcast, or just laying down for a moment. 

And remember, it’s OK to bring other people into the conversation. Ask for help from family and friends. Ask for flexibility from your manager.

Wellness check with Elaine Bishop

Signs that you are experiencing an amount of stress that could be damaging to your mental health:

• Overwhelming feelings of sadness 
• Difficulty enjoying things you used to enjoy
• Relationship changes: are you having more trouble reading other people’s social signals? Are you declining social invitations more than usual?
• Appetite changes: Are you experiencing significant increased or decreased appetite?
• Substance use: Are you turning to drink more often than before? Are you developing feelings of dependence?
• Thoughts of harming yourself 

If you are feeling any of these feelings, know that there is help. Try contacting the National Alliance on Mental Illness either by phone at: 1800-950-6264 or by email at: info@nami.org.

Tips from physician and sleep specialist, Dr. Holliday-Bell

The first step to getting better sleep is prioritizing better sleep. Better sleep helps reduce stress. Dr. Holliday-Bell outlined a few specific tips:

• Decide on a bedtime and wake time
• Stick to a consistent schedule (weekends count too!)
• Create a relaxing, 30-60 min bedtime routine
• Keep your bedroom dark, quiet, and cool
• Master a relaxation technique (like deep breathing)

Breath work and affirmation practice with Leasa Wright 

We closed out Stressless Fest with a series of affirmations from Leasa Wright. To try and reduce stress levels, practice this at home. Close your eyes and think of a happy memory or a happy place. Then repeat out loud to yourself:

• I live in my truth
• I boldly and freely express myself
• I follow my dreams
• I welcome goodness; I welcome love 

This may feel uncomfortable at first, but after a few rounds of these affirmations, the Stressless Fest attendees felt calmer, lighter, and more confident. We hope you will too!

Sponsored by Airwick, Enfamil, and Beyond Yoga 

What are some common causes of miscarriage?

Although pregnancy loss is common, there are a number of different factors that may lead to or contribute to pregnancy loss. Some of the more common reasons for miscarriage are described below.

Chromosomal abnormalities

Genetic factors cause a wide array of chromosomal abnormalities, which in turn can cause miscarriage. It’s hard to prevent these situations, but informing your healthcare provider of your full family history and performing specific blood work to test for these conditions can sometimes help women determine if genetic factors will be a risk factor.

Uterine abnormalities

Uterine abnormalities can prevent pregnancy from occurring, or increase the risk of miscarriage if conception does occur. A woman’s uterus can be shaped in such a way that makes conception difficult, divided by a misplaced muscle, or not fully formed. These problems are often congenital, or present from birth, but have gone unnoticed until a woman is trying to conceive. Fibroids, scarring, and a retroverted or tipped uterus are also conditions that can cause miscarriage.

Cervical insufficiency

This occurs when the cervix begins to dilate and thin too early in pregnancy. This can lead to miscarriage, especially after the first trimester. It can be hard to diagnose an insufficient cervix before symptoms start to occur, but once diagnosed, providers may be able to treat the problem early and will carefully monitor the woman throughout the rest of her pregnancy. However, if treatment is unsuccessful and the cervix continues to dilate, early induction and delivery might be unavoidable.

Untreated illnesses and bacterial infections

Minor infections such as yeast infections or the common cold should not impact the health of your fetus. Rather, women need to be aware of some of the more serious illnesses that could impact their pregnancy and ensure they are treated before pregnancy, or as soon as possible after learning they are pregnant. Some of these include syphilis, bacterial vaginosis, malaria, toxoplasmosis, influenza, a prolonged fever, epilepsy, or thyroid disease. Healthcare providers test women for some of these diseases during the initial obstetric appointment – this includes chlamydia, gonorrhea, HIV, and Hepatitis B, but if you know you are at an increased risk for any disease, you should inform your provider.

Polycystic Ovary Syndrome (PCOS)

Women with PCOS are nearly three times more likely to experience miscarriage than women who don’t have the condition. Treatment is especially important in these cases, because certain medications such as metformin might reduce this risk of miscarriage.

Lifestyle factors

Certain lifestyle factors, such as the use of alcohol, drugs, or tobacco, high levels of stress, obesity, and excessive amounts of caffeine can contribute to the likelihood of pregnancy loss.

Immunologic disorders

Immunologic disorders are disorders in which the body’s immune cells attack healthy cells within your body. A large number of these disorders exist and vary greatly in cause, and certain types can impact the health of your pregnancy. One example is antiphospholipid syndrome (APS), an autoimmune disorder that affects blood clotting and raises the risk of miscarriage. Lupus and type 1 diabetes are other examples of illnesses that can cause miscarriage. Blood tests can help diagnose an autoimmune disorder, and from there, treatment and intervention vary by the individual, and her healthcare provider.

Sources

• “Common Causes of Miscarriage.” RESOLVE. RESOLVE: The National Infertility Association, 2016. Web.
• “Uterine and ovarian abnormalities.” MarchofDimes. March of Dimes Foundation, Aug 2015. Web.
• Lucia Halmen. “Does Incompetent Cervix Cause Miscarriage During The First Trimester?” PregnancyTips. Conceive Media Network, Jul 22 2015. Web.
• “Repeated Miscarriages FAQ.” ACOG. American College of Obstetricians and Gynecologists, May 2016. Web.
• “Does PCOS affect pregnancy?” NIH. US Department of Health and Human Services, May 23 2013. Web.
• Sevi Giakoumelou, Nick Wheelhouse, Kate Cuschieri, Gary Entrican, Sarah E.M. Howie, and Andrew W. Horne. “The role of infection in miscarriage.” OxfordJournals. Human Reproduction Update from the European Society of Human Reproduction and Embryology, Sep 19 2015. Web.

The details behind conceiving after an ectopic pregnancy

There are several variables that factor in to a parent’s chance for conceiving after an ectopic pregnancy.

Physical recovery

Different healthcare providers may have different recommendations depending on each woman’s individual health history, but many healthcare providers suggest waiting at least three months before trying again after an ectopic pregnancy. This allows the body to heal from the following potential effects of an ectopic pregnancy:

• Disrupted menstrual cycle: Menstrual periods will have stopped during pregnancy, and can take a few weeks or months to restart after the pregnancy ends. Once the hormones that control the menstrual cycle are back to their pre-pregnancy levels, the menstrual cycle will resume, and conception is once again possible.
• Scar tissue in the fallopian tube: Though not always, an ectopic pregnancy often involves the egg implanting in a fallopian tube, rather than travelling down the tube and implanting in the uterine wall. Because of this, after an ectopic pregnancy there can be damage to the fallopian tube, whether it’s from the pregnancy’s growth, the procedure to remove it, or from something that contributed to the ectopic pregnancy such as an untreated STD. Scarring in the fallopian tube can interfere with future attempts at pregnancy, so it’s important for these scars to heal before a woman tries again.

Mental recovery

Women vary greatly in their response to pregnancy loss. Some women don’t need any time at all before attempting pregnancy again, while others need time to recover mentally after a loss. It’s not uncommon for the expectations of pregnancy combined with the pain of loss to make women hesitant about trying again. In these cases, it’s wise to take some time off before trying again.

Part of mental recovery involves knowing that after experiencing an ectopic pregnancy, the odds of having another ectopic pregnancy are slightly higher – about one in 10. Many women go on to have a healthy pregnancy, but it’s important to know that your risk of future ectopic pregnancies may be higher than the average woman’s risk.

Even after your healthcare provider gives you the go-ahead on the physical side, it’s very normal to want to wait a bit longer before trying again.

Before you start

The success of a future pregnancy depends on what caused the ectopic pregnancy, as well as your medical history. Before you start trying again, you will want to see your provider for a checkup, where he or she can confirm that your body is ready to sustain another pregnancy.

You might be advised to try conceiving naturally, or your provider might recommend that you try in vitro fertilization (IVF) or another form of assisted reproductive technology, particularly if you have tubal damage or have experienced multiple ectopic pregnancies. If your fallopian tubes aren’t damaged and your ectopic pregnancy was treated early, the odds of a successful and healthy pregnancy are roughly 66%.

The importance of staying healthy

The causes of ectopic pregnancy still aren’t completely clear, and it may be that multiple causes combine to contribute to the development of an ectopic pregnancy. In most cases, an ectopic pregnancy happens due to factors that are out of a woman’s control. But as is the case for all women who are trying to get pregnant, when you’re ready to start trying again, make sure that you take care of yourself and your health. This includes eating a healthy diet, avoiding alcohol and tobacco, decreasing your stress as much as possible, and getting regular exercise. These behaviors can all improve fertility and help reduce some of the risk factors that contribute to pregnancy complications.

Sources

• Richard Sherbahn. Pregnancy After Tubal Ectopic Pregnancy: Getting pregnant after an ectopic.” AdvancedFertility. Advanced Fertility Center of Chicago, 2016. Web.
• Judy Bliss. “Healthy Outlook: Don’t give up after tubal pregnancy.” CCHealth Contra Costa Country Health Services, Jun 6 2012. Web.
• Marissa Selner and Rachel Nall. “Who is at risk for an ectopic pregnancy?” Healthline. Healthline Media, Oct 13 2015. Web.

1. Everything in moderation

There’s no need to completely eliminate any type of food — especially if it brings you joy. In fact, eliminating entire food groups, or macros like carbs can rob your body of essential nutrients. And restricting favorite foods can actually lead to feeling out of control around that food which is harmful to your relationship to food. Intuitive eating is a great alternative approach to restrictive eating or dieting. You can depend upon your body to tell you which foods you need and how much is enough. It takes practice, but can be a very freeing philosophy around all foods. 

2. Keep hydrating

The more hydrated you are, the more hydrated your cervical fluid is, making it easier for sperm to travel through your cervix and into your uterus and fallopian tubes. This is especially important when you’re exercising, and/or living in warmer climates. If it’s difficult for you to drink water, try adding a squeeze of lemon or orange into your water, or get some flavor drops. It can be motivating to get a water bottle with goals written on it according to times of day. Eating foods that are high in water content, like grapes, cucumbers and celery, will help with your hydration as well.

3. Limit trans fats

Trans fats play a role in causing infertility for some people. In one study, those who ate 4 grams of trans fats a day (as part of a daily 1800 calorie diet), had an increased risk of irregular ovulation. If you don’t ovulate, you can’t get pregnant, so it’s best to avoid these when possible. Trans fats are primarily found in fried foods, some commercial baked goods, and some margarines. Alternative sources of fats you can turn to are olive oil, avocado, and fish. 

4. Boost protein

Protein is an important macronutrient for hormonal regulation as well as blood sugar stabilization. It’s a good idea to have a variety of protein sources each day, like lean meats, fish, eggs, and dairy products like yogurt. If you’re finding it difficult to prepare protein-rich meals, try occasionally adding whey or plant based protein powder to a smoothie or shake.

5. Decrease refined carbohydrates

Carbohydrates get a bad rap. But let’s face it, they are our bodies’ main energy source and we all need carbs in our lives. They also help us feel satisfied. Eating refined or simple carbohydrates causes a greater increase in blood glucose levels (and thus in insulin levels) than complex carbohydrates do. So, refined or simple carbohydrates can negatively impact ovulation.

Some of the most common simple or refined carbohydrates include white bread, and foods with added sugar, including juices made from concentrate. Alternatively, complex carbohydrates energize your body while also providing fiber and starch. These are foods like fruit, vegetables, beans, and whole grains. So try swapping your bagel for some whole grain toast, or your pasta for some whole wheat pasta or chickpea pasta if that feels right for you. 

6. Fill up with fiber

Fiber is excellent for regulating blood sugar and maintaining a healthy gastrointestinal (GI) system. It helps move waste through our bodies effectively and contributes to healthy cholesterol levels. It’s a good idea to have about 25 grams of fiber everyday. Fruits, vegetables, nuts, and beans are excellent sources of fiber. 

7. Choose full-fat dairy

Full-fat dairy foods provide the building blocks for the hormones necessary for fertility: estrogen and progesterone. Hormones require cholesterols (fats) from our diet in order to be made. If your diet is lacking in fat, you may not be able to make the hormones necessary to have a regular menstrual cycle and thus, ovulate and get pregnant. So add in some yogurt, whole milk or cheese to be sure you’re getting what your body needs!

8. Be mindful about alcohol

Enjoying a cocktail once in a while or a glass of wine with your meal is all part of balance. And there isn’t any solid evidence that occasional social alcohol use is associated with infertility. However, moderate alcohol intake (3-6 drinks per week) or more can significantly increase your risk for infertility. Enjoying a mocktail every once in a while can help get you ready for eliminating alcohol altogether once you get that positive pregnancy test!

9. Start your multivitamin

A multivitamin helps you achieve the recommended daily amounts of folate (folic acid) and iron. Both are essential micronutrients in the early stages of pregnancy. In fact, having enough folic acid on board at the time of conception through the first 8 weeks of pregnancy is associated with a significantly lower risk of baby having a birth defect called spina bifida. Often, people find out they are pregnant too late to take action on this, which is why it’s a good idea to start your prenatal vitamin around three months before you anticipate conceiving. 

Reviewed by the Ovia Health Clinical Team

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Sources

• Katz DF, Slade DA, Nakajima ST. “Analysis of pre-ovulatory changes in cervical mucus hydration and sperm penetrability.” Adv Contracept. 13(2-3):143-51. Web. June – September 1997.
• Lee CH, Wang Y, Shin SC, Chien YW. “Effects of chelating agents on the rheological property of cervical mucus”. Contraception. 65(6):435-40. June 2002.
• Harvard School of Public Health. “Changes to Diet and Lifestyle May Help Prevent Infertility from Ovulatory Disorders”. Harvard.edu. Harvard School of Public Health. October 31, 2007.
• Jorge E. Chavarro, M.D. et all. “Protein intake and ovulatory infertility” Am J Obstet Gynecol. 198(2): 210.e1–210.e7. March 2011.

The fertility talk with your male partner

It’s believed that about 1/3 of the problems couples have trying to conceive can be traced back to male fertility, and roughly twenty percent of men have a low sperm count, so it’s a good idea to work on boosting his sperm count at the same time that you’re trying to maximize your fertility. Approaching the question of his fertility at the same time that you talk to him about changes in your own diet and lifestyle can be a good way to both keep from putting him on the defensive and stress the fact that you’re in this situation together, the same way you’ll parent together. Both of your efforts count.

Animals, vegetables, minerals

Just like with your body, what he’s eating plays a huge part in his fertility. In fact, both of your bodies will benefit from adding a lot of the same nutrients to your diets, which means that improving what you eat is something you can work on together. Not having enough folate (folic acid), omega-3 fatty acids, or vitamins A, C, D, E or B12, zinc or selenium could all hurt his sperm. A balanced diet and a multivitamin can go a long way!

Baby-making sex, hold the drugs, your call on the rock ‘n roll

A 2003 study shows that smoking cigarettes can cause damage to sperm, and a Danish study suggests drinking alcohol on a regular basis can decrease sperm count, which makes the combination of the two not a great one for fertility. Certain recreational drugs can also interfere with fertility, on top of their other health risks.

De-stress to impress

A study in the journal Fertility and Sterility suggests that stress can lead to a lower sperm count. Many doctors recommend adopting a regular but moderate exercise routine to keep stress low and body healthy, but other ways of de-stressing are great as well.

Sources

• Mayo Clinic Staff. “What’s the best way to produce healthy sperm?” Mayo Clinic. Mayo Clinic. June 2, 2015. Web.
• Mayo Clinic Staff. “Male infertility.” Mayo Clinic. Mayo Clinic. August 11,, 2015. Web.
• Feltman, Rachel. “Even a few drinks a week lower sperm quality, study finds.” The Washington Post. October 2, 2014. Web.
• Bani Meri, Zakarya; Bani Irshid, Ibrahim; Migdadi, Mohammad; Bani Irshid, Ayat; Mhanna, Somia A. “Does Cigarette Smoking Affect Seminal Fluid Parameters? A Comparative Study.” PubMed. U.S. National Library of Medicine. January 28, 2013. Web.
• Mendiola, J.; Torres-Cantero, A.M.; Vioque, J.; Moreno-Grau, J.M.; Ten, J.; Roca, M.; Moreno-Grau, S.; Bernabeu, R. “A low intake of antioxidant nutrients is associated with poor semen quality in patients attending fertility clinics.” PubMed. U.S. National Library of Medicine. January 14, 2009. Web.

Consider this when preparing your body for pregnancy

Overall physical health during a pregnancy matters. Here are other things to consider when preparing the body for pregnancy.

Medications

Stopping birth control is the obvious one, since a baby isn’t going to come along until after you stop taking it, but other medications you might be taking could have an effect on him or her before you even know you’ve conceived. Your healthcare provider should be able to tell you if any medication you’re taking has the potential for side-effects, and to suggest an alternative if something does. If there is a medication that your healthcare provider suggests you stop taking, it may take a few months after stopping for it to fully leave your system, which may push your conception timetable back a little. This is also a great time to start taking prenatal vitamins, so that when you do conceive, you’ll already have a healthy level of all the nutrients a baby will need.

Pelvic preparedness

If your pelvis is out of alignment, it could limit the amount of space a baby has to develop in, and interfere with his or her position, which could lead to labor complications. If your healthcare provider thinks your pelvis might be misaligned, they might recommend a visit to the chiropractor.

Exercise

Childbirth is an intense physical experience, and now that you’ve decided it’s one you’re taking on, it’s never too soon to start preparing for it. Strong abdominal muscles going into your pregnancy will give you a better chance that they’ll heal normally after labor, and pelvic floor exercises like kegels can help you out both with labor and with a faster recovery and less likelihood of incontinence afterwards.

On the other hand, if you already work out, and especially if you follow a fairly intense exercise routine, now might be a good time to tone down your workout a bit, since particularly stressful and intense exercise can hurt your chances of conceiving and carrying to term. If you aren’t sure whether you should take a step back from your regular workout, ask your healthcare provider.

Nutrition

Getting your diet on track is a great way to both improve your fertility and prepare your body to be the healthiest environment for a child that it can be at the same time. Many providers suggest bettering your diet at least three months before trying to conceive. Luckily, the changes they recommend making aren’t complicated, and shouldn’t come as a surprise, since they mostly consist of following a balanced diet full of fresh fruits and vegetables, whole grains, lean meats and other healthy sources of protein, and dairy products. There are certain nutrients, like zinc and folic acid, it’s important to get enough of, but prenatal vitamins can also help with that.

Sources

• Mayo Clinic Staff. “Preconception planning: Is your body ready for pregnancy?” MayoClinic. Mayo Foundation for Medical Education and Research, Jul 7 2015. Web.