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.

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 

How long does it take (on average) to get pregnant?

Many factors can influence how long it takes to get pregnant, including your cycle, general health, fertility conditions, age, and lifestyle.

Getting pregnant faster

Although it takes the average female up to six months to conceive, there are ways to improve fertility health and reduce time to pregnancy. Staying healthy through diet and exercise and taking folic acid supplements can greatly increase your chances of conceiving, relative to those who don’t do these things. Individuals who track their fertility data to pinpoint their ovulation are also able to speed up their time to conception. Even your mood might help with your fertility: some studies have found that happier emotional states correlate with faster conception.

How long is too long?

Although any female without a condition of infertility or sterility can get pregnant naturally before menopause, some may take a bit longer than others. Doctors recommend that couples who have not conceived after one year of trying seek a fertility consultation to determine if an alternative route to conception might be explored, whether it’s in vitro fertilization (IVF), surgery, or fertility medication. It’s recommended that women over 35 should seek a fertility consultation after six months of trying.

If you have any questions about trying to conceive or your fertility health in general, don’t hesitate to reach out to your healthcare provider for more information.

Read more

• Does pregnancy loss impact future conception?
• Trying to get pregnant for more than a year

Sources

• Dr. Walter Willett. “Nurses’ Health Study II.” National Institutes of Health. United States, 1989-. Web.
• “Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.

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.

Therapy options to help with fertility

Though largely unproven, a few of these methods actually have some scientific evidence backing them up that suggests they might still be relevant in your own journey to conception, so check them out!

Acupuncture

As alternative fertility therapies go, acupuncture is fairly mainstream, and is even covered by a lot of health insurance plans (though sometimes not for fertility treatment in particular, which is worth looking into before you book an appointment). This ancient Chinese practice is thought to date back at least a few hundred (and probably several thousand) years, and has been used in the US off and on since the mid-nineteenth century. The basic theory around acupuncture involves inserting thin, sterile needles into different parts of the body to regulate channels of energy running through the body.

Acupuncture may be recommended for both male and female fertility, though it cannot be used to treat certain conditions, like endometriosis. It also produces beta endorphins that help decrease pain and stress, and could help regulate the flow of other hormones in the body.

Some medical professionals suggest continuing acupuncture through the early weeks of pregnancy, but it’s particularly important that acupuncture during this timeframe be done by a certified acupuncturist, as there are certain areas of the body that should be avoided in acupuncture after conception.

Yoga

Most of the scientific basis for yoga as a fertility aid is based around the importance of stress relief in terms of fertility. When yoga is recommended for fertility by medical professionals, it is generally as some kind of supplement to fertility treatment, or as a replacement for a more high-impact daily exercise routine, like jogging, that might not be the best idea in conjunction with IVF or with fertility-raising drugs. Staying fit is great for your fertility, but some fertility treatments can make high-impact exercise risky.

Herbal remedies

The first thing to remember about using herbal supplements as therapy to improve fertility is that the qualities that make them useful are also qualities which could lead to side effects if they’re used at the same time as certain medications. Because of this, you should check with your healthcare provider before starting an herbal regimen to make sure that it won’t unexpectedly interact with a medication you are already taking.

Red raspberry leaf, red clover, stinging nettle and dandelion are among the most commonly recommended herbs for fertility. Of the four, red raspberry leaf, which is high in calcium, has no major known side-effects or interactions with medications, but dandelion has been known to interact poorly with several medications. Stinging nettle is not recommended for use after pregnancy, and may contribute to miscarriage, as well as interacting badly with several medications. Red clover should not be used with blood thinning recommendations or by people who have been diagnosed with breast cancer.

Sources

• Jani R Jensen, MD. “Fertility herbs: Do they enhance fertility?” MayoClinic. Mayo Foundation for Medical Education and Research, Aug 6 2015. Web.
• “How Acupuncture Can Relieve Pain and Improve Sleep, Digestion and Emotional Well-being.” UCSD. Regents of the University of California, 2017. Web.
• “Yoga: In depth.” NCCIH. National Center for Complementary and Integrative Health, Sep 26 2013. Web.

How to manage anxiety when trying to conceive

It’s normal feel a little anxiety during this time, but too much can impede on your ability to be excited and hopeful about the possibility of pregnancy – which is why you started trying in the first place! Recognizing when it’s time to address and treat your anxiety can help you start feeling better and more in control of your TTC experience.

Common signs of TTC anxiety

While the term “TTC anxiety” isn’t an official medical condition, anxiety around TTC is a very real thing. According to the American Psychological Association, the emotional ups and downs of trying for a baby pose a challenge for many women and their families.

It isn’t always easy to know what anxiety symptoms require further treatment, so it helps to be at least a little familiar with the common signs of anxiety while TTC.

• Feeling overwhelmed when you see other people getting pregnant
• Blaming yourself or feeling low self-esteem
• Relationship problems
• Sexual dysfunction, loss of interest in sex
• Isolating yourself from friends or family
• Excessive worrying or ruminating thoughts
• Getting overly caught up in the details of TTC
• Neglecting your own health because your body isn’t ‘cooperating’
• Having anxiety or panic attacks

Things you can do

The frustration and worry that women feel when TTC are very real. This said, there are healthy ways to manage these troublesome feelings. Here are some things that you can do if you’re feeling like your anxiety is taking over your TTC experience.

• Make time to do more things that you like: It’s easy to focus on the serious stuff when you’re TTC. Doing things that you enjoy will boost your mood and help you unwind.
• Learn relaxation techniques: Deep breathing and meditation are just some of the ways you can help your body physically de-stress. These techniques can take only a few minutes, and are clinically proven to help reduce symptoms of anxiety.
• Focus on other projects: There are probably at least a handful of things that you could put your attention towards. Working on these things might help distract you from the stresses of TTC.
• Find (and repeat) a fertility mantra: It’s possible that mantras can help you manage difficult emotions. One study, published in the Journal of American Nursing, found that women who repeated a spiritual or meaningful phrase to themselves whenever they were stressed felt that it helped them manage unwanted thoughts and emotions. So if you have a phrase that is particularly comforting to you, try repeating it when you feel overwhelmed.
• Reach out to your support system: Support systems can’t be overstated in a journey to get pregnant. Talking to your partner, family, or trusted friends about your experiences can ease some of the burden off of your shoulders, and make you feel less like you’re going through these things alone.

Reaching out to a professional

Of course, for many women, treating anxiety is difficult or not possible to do on their own. It might be in your best interest to see a professional, who can help you start one-on-one or group talk therapy. Support groups can be especially helpful and there are usually at least a few local support groups for women who are TTC. Your provider can help refer you to someone whose specializes in this kind of anxiety.

Seeking therapy for anxiety is completely normal, especially if you’re struggling with infertility. And it can equip you with long-term skills to help manage anxiety.

Anxiety while trying to conceive: Final thoughts

Tips to support your long-term fertility

For some people, not trying to conceive now doesn’t necessarily mean that you’ll never want to conceive – and if and when you start trying, you’ll want it to be as easy as possible, right? Most ways to try to support your fertility are strategies for the short term, but there are a few tips to help encourage your long-term fertility without telling your body it’s time to start getting busy now.

Birth control

You can kill two birds with one stone in terms of birth control if you think using oral birth control might be right for you – the pill can help protect against uterine and ovarian cancers, both of which can hurt your fertility. The way the pill limits estrogen can also help limit some of the damage endometriosis has on fertility. About half of all women with endometriosis struggle with infertility, either because of uterine scar tissue or because of the changes endometriosis can cause in hormones or eggs. The pill limits the estrogen that endometriosis feeds off of, so women with endometriosis who use the pill for birth control tend to have less scar tissue and less damage to eggs or hormones, and so may have an easier time conceiving when they stop using the pill.

Keep your appointments

Ovarian cysts, either from endometriosis or PCOS, can hurt your fertility as well as cause discomfort and hormonal changes. While there’s nothing definite you can do to prevent them, the Mayo Clinic reminds you that regular pelvic exams and paying attention to any changes in your cycle could help you catch them early and limit their effects.

Keep up with your health

The most important factor in most people’s overall fertility support is general health. Simply put, if you’re healthy, you’ve got a better chance of conceiving. So just what does this mean? There are probably no surprises here, but we recommend that you eat a nutritious and balanced diet, stay active, and limit smoking and drinking. That way, if and when you do try to conceive, you’ve got a great chance of doing so.

Sources

• “Infertility fact sheet.” Womenshealth. US Department of Health and Human Services, Jul 16 2012. Web.

Health changes to consider that can help with fertility

Your general health and fertility health are more closely related than you might think: fertility is just one component of your total body health, after all. Increase your chances of conceiving and prepare your body for a healthy pregnancy by keeping your general health strong. Just what does this mean? Be sure to get enough sleep, stay active, and eat a balanced diet of nutritious foods.

• Sleep: Your body rebuilds and recovers while you’re sleeping, so getting enough rest is very important to maintain the timing of your menstrual cycle. In addition, your body produces the hormone leptin while you are asleep. Leptin helps regulate your cycle and ensures that you ovulate and menstruate. Getting enough sleep will also help to prevent and manage stress, which can seriously hamper fertility. Ovia starts you out with a sleep goal of 8 hours each night.
• Activity: Another key piece of your general health is physical activity. Staying active is important for keeping your body strong (which you’ll need when you’re supporting a baby during pregnancy) and managing your weight. Regular exercise can also help you manage stress, which can often affect your cycle. So anyone who’s trying to conceive should do their best to stay active, whether that’s by walking, lifting weights, doing yoga, or another enjoyable physical activity. We recommend getting at least 30 minutes of activity each day.
• Nutrition: The human body is a well-oiled machine, and like all machines, it needs the highest-quality fuel possible to run at its best. Processed and fried foods and alcohol, among other foods and drinks, can have a considerable negative effect on your fertility. You need lots of folate, Vitamin C, and other healthy nutrients to keep your ovulation as regular as possible. Keeping to a diet high in fruits, leafy greens, and lean proteins (salmon, eggs, chicken, etc.) is sure to get your body as fertile as possible and prepare you for pregnancy.
• Weight: Having both too high and too low a weight also has a considerable effect on fertility. Individuals who are overweight may notice irregular ovulations and are more likely to experience the condition of infertility known as Polycystic Ovarian Syndrome (PCOS). Those who are significantly underweight also face a more difficult road to pregnancy, as it can seriously affect hormonal balance and cycle regularity.

If infertility is an issue, it may not be just you

If you’re actively TTC with a male partner, and it seems like infertility could be a possibility, keep in mind that in cases of infertility, both partners are often equally likely to contribute to difficulties conceiving. For example, approximately ⅓ of cases of infertility involve female infertility, while ⅓ involve male infertility, and the other ⅓ have unknown causes. The very same things that can help or harm your fertility can also affect your partner’s. On the negative side, being overweight or overly stressed, smoking and drinking alcohol, and using drugs can hurt fertility; on the positive side, getting proper sleep, staying active, and enjoying a nutritious diet can boost fertility. So it’s important that both you and your partner keep yourselves as healthy and fit as possible as you try to conceive.

Keeping your general health strong is a vital but often overlooked part of conceiving. All of the advice in the world won’t help you get pregnant if your general health is not where it should be.

Read more

• 4 nutrition tips to improve male infertility
• Nutrition to promote fertility

Sources

• Kort JD, Winget C, Kim SH, Lathi RB. “A retrospective cohort study to evaluate the impact of meaningful weight loss on fertility outcomes in an overweight population with infertility.” Fertility & Sterility. 101(5):1400-3. Web. 5/14/2015.
• Harrison RF, O’Moore RR, O’Moore AM. “Stress and fertility: some modalities of investigation and treatment in couples with unexplained infertility in Dublin.” International Journal of Fertility. 31(2):153-9. Web. May-June 1986.
• Dr. Walter Willett. “Nurses’ Health Study II.” National Institutes of Health. United States, 1989-. Web.
• “Patient Fact Sheet: Infertility: An Overview.” ASRM. American Society for Reproductive Medicine, 2012. Web.
• Wise LA, Rothman KJ, Mikkelsen EM, Sørensen HT, Riis AH, Hatch EE. “A prospective cohort study of physical activity and time to pregnancy.” Fertility & Sterility. 97(5):1136-42.e1-4. Web. 5/12/2015.
• Louis GM, Lum KJ, Sundaram R, Chen Z, Kim S, Lynch CD, Schisterman EF, Pyper C. “Stress reduces conception probabilities across the fertile window: evidence in support of relaxation.” Fertility & Sterility. 95(7):2184-9. Web. 6/11/2015.

How to help your fertility

Although the connection may not seem readily apparent, individuals who maintain a healthy lifestyle are far more likely to conceive quickly, and have healthy pregnancies, than those in a relatively worse state of health. And those who are TTC have the best chances of doing so quickly if they maintain a well-balanced diet chock full of vegetables and folate (which not only helps your fertility, but makes for a healthier pregnancy), stay active, get a sufficient amount of sleep each night (the body’s time to recover), and manage to avoid feeling too stressed out. General health problems do not have to turn into diagnosable diseases like PCOS or endometriosis to affect your fertility, so it’s important to stay as healthy as you can to increase your chances of conceiving quickly, and having a healthy pregnancy.

Preventing Infertility

Lots of general health problems can lead to conditions of infertility, so it’s very important to stay healthy to avoid these issues. Obese and diabetic individuals run a much greater risk of developing Polycystic Ovarian Syndrome (PCOS), which can inhibit the ability to ovulate. Obesity, stress, and malnutrition may also lead to missed periods or ovulation cycles, both of which can drastically decrease your chances of conceiving.

What You Can Do

Ovia can help you track your general health data so you’ll know when you might need to make a change. The following metrics can have huge effects on your fertility, and Ovia can help you follow your guidelines.

• Activity: If you’re trying to conceive, you should aim to get at least 30 minutes of exercise a day to stay as healthy as you can. It should be noted, however, that individuals whose workouts are too intense may be at risk of decreased fertility and missed or irregular cycles, so it’s important not to overdo it.
• Sleep: Getting the recommended 8 hours of sleep each night can do wonders for your body’s recovery, and your fertility health.
• Blood Pressure: Too high, or too low blood pressure may signify a health problem that could affect fertility, so it’s important to monitor. Abnormal blood pressure during pregnancy may also prove dangerous, so it’s definitely good to keep an eye out for your BP.
• Nutrition: If you’re trying to conceive, you should get plenty of calcium, folate, and Vitamin D, among other nutrients that may increase your chances of getting pregnant and encourage a healthy nine months once you’re successful. It’s also important for your general health to get a sufficient amount of water, usually recommended as 8 glasses per day.

General health problems can certainly cause issues of infertility and make conceiving a bit more difficult, but keeping your general health strong is one of the best ways to promote your fertility health as well, and ensure a speedy road to pregnancy!

Read more

• Exercise and fertility
• 9 best foods to boost your fertility

Sources

• “Polycystic Ovarian Syndrome (PCOS).” American Diabetes Association. American Diabetes Association, 7/2/2014. Web.
• Wise LA, Rothman KJ, Mikkelsen EM, Sørensen HT, Riis AH, Hatch EE. “A prospective cohort study of physical activity and time to pregnancy.” Fertility & Sterility. 97(5):1136-42.e1-4. Web. 5/12/2015.
• Dr. Walter Willett. “Nurses’ Health Study II.” National Institutes of Health. United States, 1989-. Web.
• “Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.