SO once again, writing in the pre-pregnancy zone.. where you and your partner are ready to start trying for baby. But wait… it didn’t happen first try??
There is something SO SACRED about trying to become pregnant and the 9 month long journey of pregnancy itself. You just can’t quick click, autopay, and receive parcel the next working day. It may just be the last thing on this Earth that simply can’t be rushed.
And that is magnificent.
It took me 5 months of intentionally trying to conceive to get pregnant. In retrospect, that is absolutely no time at all. Most doctors will tell you to try to conceive naturally for 1-1.5 years before looking into tests and alternative solutions. But in the moment, peppering in a
bit of pressure that it is perfect timing within my own timeline and career and and and… (exhale). I was extremely disappointed, after what I perceived to be a “failed” first 2 months. That disappointment and expectation turned into “what’s wrong with my body?”. (Seriously…exhale).
Again, I was dwelling somewhere in that conditioned mentality that I can have something with a swipe of my finger.
Within this (now ridiculous, then very real) spiral, I went research crazy to find how I could adjust little things in my day/ diet to better my chances. If you want a peek, Harvard Medical school researchers posted their new study on diet and conception here.
While getting pregnant is a multifaceted endeavor, nutrition is something that you can take control of in the grand effort. If this is something you are trying for, being conscious of your nutrition is something you can do to help make it happen 🙂
Here’s what I found and adopted into my routine— hey, I got pregnant 2 months after, so maybe there is some truth in here!
While there are some more obvious habits that can negatively impact your fertility, like smoking, alcohol or some diagnosed health conditions (FSA Study), what you eat, can also affect your chances of getting pregnant.
And guess what…the best foods for getting pregnant, drumroll…… are the same as those for general health.
Soooo let’s get healthy!! We’re talking, a nice balance of whole grains, healthy fats, proteins, hydration and sleep.(Now as a mom screaming “sleep while you still cannnnnn!”)
Quality nutrition is vital for a healthy body and reproductive system, both of which will help you become pregnant.
Being conscious, selecting and consuming nutrient dense foods while making positive lifestyle changes, can help boost fertility and prepare your body for pregnancy.
But huge plus here… it’s just plain helpful to you all around.
If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today. No stress! Talk to your healthcare team to find the best choices for your unique needs.
Here were some of the best choices for me!
Keep your digestive tract cleared out and regular with fiber-rich foods (fruit, vegetables, oats, beans, peas, lentils). I love putting milled flax and hemp seeds in my morning yogurt.
Carbs. Have them. Unless otherwise told by a medical professional, this is not the time to do low carb/ no carb dieting. Create a wholegrain starchy base for your meals (bread, rice, pasta, potatoes), avoiding and remembering that the white choices of these carbs, do strip nutrients! Carbs take on about 50% of your daily intake, so be selective. For example I have multigrain bread every morning as part of my breakfast, with all sorts of seeds and grains baked right in there 😛
Proteins. We’re talkin’ nice lean meats, low mercury fish and loads of vegetable proteins (lentils, chickpeas, beans, nuts etc). Spread the protein love throughout your day, keeping it at about 25% of your total intake.
Fats. Healthy fat does exist. While we steer clear of trans fats (that live in processed foods and come with a grocery list of harmful side effects), there is a category of fat that is ESSENTIAL for you and baby. Monounsaturated and polyunsaturated fats that live in avocados, olive oil, nuts, seeds, and fatty fish are a must, and can take the remaining 25% of your daily intake.
Yay COLORS! It’s like a total body health boost when your meals look like a rainbow. While eating fruits and vegetables is always a good idea, focusing on eating a variety of colors will increase your intake of different nutrients, all to your benefit. I don’t know about you, but I love making a “pretty” plate. And having a pop of colors, just make it that much more appealing.
Eat breakfast. (My go to recipes coming soon!) While there’s a huge intermittent fasting wave among us, it is not recommended to do this while pregnant (Study posted here in the National Library of Medicine). Keep your blood sugar rolling at a consistent and steady pace for you… and for baby!
AWARENESS of meal/snack portions and how often you eat. Knowing yourself (spikes, crashes and everything in between) before getting pregnant will help you to self regulate while you undergo the many changes and shifting needs of pregnancy.
Cut back on fried food, drinks and sweets with added sugar (cakes, pastries, fizzy drinks), and other foods high in trans fat and sugar.
Speaking of cutting back… if you are anything like me, coffee is a REAL presence in your life. I love it. However while pregnant, it is now recommended to whittle it down to one small cup a day (ACOG article here). SO, if your body is used to having more than that, start the process of bringing it down now to avoid nasty headaches later. Noting that there is also caffeine in tea…and chocolate. It is also studied that an excess of caffeine can disrupt sperm count.. which brings me to…
Oh hello Men.. you are not exempt from the effort 🙂
Eating a healthy, balanced diet is essential for keeping your sperm in good condition.
Try to:
Do everything your partner is doing above 😉
And maybe sprinkle in some walnuts. One research study at The American Journal of Clinical Nutrition has found that eating 75g of walnuts a day for 12 weeks can improve sperm mobility (the ability to swim).
In the end, if not only for you… then for baby!
Your diet and lifestyle before pregnancy will affect your baby’s development in the womb and life thereafter. For example, studies (here) show that if your diet has a lot of saturated fat and sugar before and during pregnancy, your children will be more likely to have high blood pressure and weight gain later on in life.
And while we are in this preparation mentality, it is also recommended to take a multivitamin with specific added nutrients. Prenatal vitamins support the increased nutritional needs for both mom and baby.
Prenatal vitamins are meant to bridge the nutritional gap if you don’t always take in enough nutrients in your daily diet.
It’s important to remember that prenatal vitamins are a supplement to a healthy diet for expectant moms… they are not a replacement for a healthy diet.
Every local pharmacy will have a prenatal vitamin with folic acid already added. I opted to take one that also contained DHA.
DHA (docosahexaenoic acid) is an important omega-3 fatty acid. In moms, DHA may help keep blood pressure in check. In babies, DHA supports visual development and brain development. Just be sure to check the label and get your doctor’s eyes on it to be sure it is the right fit for you.
Folate is a B vitamin that nourishes your baby’s developing nervous system and helps protect against certain birth defects, including spinal cord and brain abnormalities. It is naturally occurring in leafy green vegetables, like spinach; citrus fruits, like oranges; and dried beans. The synthetic form in supplements and fortified foods is called folic acid.
Studies (here) show that women who get 400 micrograms of folate before conception and during early pregnancy are able to reduce their baby’s risk of being born with a severe brain or spinal birth defect by up to 70 percent— No brainer… take it!
Ideally, you’ll start taking your prenatal supplement three months before you try to conceive, so if you’re reading this, check in with doc and get on it!
Last, but not least, an honorable mention here about teeth. Pregnancy can lead to dental problems in some women. Caring for teeth during pregnancy 
is important for the mother and baby’s health. It’s safe to visit the dentist during pregnancy but be sure to tell your dentist that you are pregnant; most will opt out of x-rays during that time. Brush and floss twice a day, get your 6 month check up and try to get all invasive dental work done before getting pregnant. I lucked out and somehow had “better” dental checkups while pregnant and postpartum. My dentist said that the changed hormones could effect the makeup of your saliva (so in my case, problematic before baby, and wonderfully cavity free after baby)!
Pretty sweet that a healthy, balanced, conscious diet can naturally aid in your effort to get pregnant… because sometimes you just need that extra push to reset some habits and get your health back on track. Happy to to answer any questions if you are curious about my approach to a healthy lifestyle! And you can check out my post on intuitive eating here: https://cut2thecorefitness.com/my-starter-guide-to-intuitive-eating/
