Yoga and Stretching:
I didn't realize how great yoga was until a few years ago when a good friend of mine introduced me to yoga flow vinyasa. There was something wonderful about going to an early morning Friday yoga class to start my day. I left yoga class feeling flexible, refreshed, and most of all relaxed. Unfortunately, I don't get to do hot yoga nearly enough, but it is a great one to do (before you get pregnant) to relieve stress and tightness. During treatments, or whenever I have a stressful day, I often bust out my yoga mat and my "Downward Dog" app and get in a quick 20 minute restorative session before bed to try and get a hold of my emotions and my stress before bed.
If you sit at a desk most of your day, or for whatever reason you sit a lot, it is important to be active and at least walk around a few times a day to get the blood flowing. I try to make it a point to get at least two or three days a week of 30 minute exercises in to keep my blood flowing and destress. Plus, occasionally if you keep it up your pants may even end up fitting better, and who doesn't want that?!
Vitamins:
Another thing I've been trying is focusing on the right vitamins to improve IVF success and egg quality/quantity. You do have to be careful not to take too many things at the same time. It is important to check for interactions between what you are taking and any prescribed medications you currently take daily. I was gearing up for my second IVF retrieval and wanted to do everything I could to increase my chances and number of eggs retrieved and fertilized, so that was my focus in taking the following list of supplements. I have been reading all about different supplements, and honestly I feel pretty good so far. Here's what I've been taking:
COQ10 (Ubiniquol specifically) - improves egg quality and cell mitochondria function
Vitamin E
Iron (especially if your prenatal doesn't include it, most people are iron deficient!)
Melatonin - antioxidant good to take for sleep and especially during IVF
Shi Quan Da Bu Tang (Chinese Herb recommended by my acupuncturist)
Vitamin D
Prenatal Vitamin
DHEA (during egg stimulation - my IVF doctor suggested this may help with egg production)
*UPDATE* After insisting on testing my iron, Vitamin D, and Vitamin B panel during my yearly physical this past year, I learned that I was slightly deficient in Vitamin B-12, so I have also added that to the list since this post was originated. I highly recommend that during your annual physical - insist on it!
I know this sounds like a lot to take, but I believe all of these can be useful during IVF, especially when you are pumping yourself full of hormones. Of course, you should always check with a doctor about the interactions first.
Here's a good link I found on supplement interactions, which is the main concern aside from the quality of the products you are buying.
https://www.consumerreports.org/vitamins-supplements/supplement-and-drug-interactions/
Diet and Food choices:
As you probably saw on my other link, diet is super important not only for fertility but in general for your health and well being. I truly feel like when I eat a good meal versus a fast food meal I feel so much better overall. These days with all the concerns about antibiotics, hormones, and pesticides in the food we eat, I try to ensure that my food is organic (fruits, veggies on the dirty dozen in particular). Same goes with the meats I eat. I typically stick with organic, free range, and grass fed options.
I personally need to eat breakfast daily. I try to make something in bulk over the weekend that is portable yet healthy, or crack a couple eggs and heat them up in the microwave at work with some cheddar cheese for a cheesy scramble full of protein while I'm stuck at work (see more ideas in my recipes section). The big thing about breakfast, and every meal in general, is to avoid eating too many carbs. Other good snack ideas are carrots and hummus, hard boiled egg, nuts, string cheese, organic veggies, and organic fruit.
After work I try to add in some green or red raspberry tea, or if I'm bored with those and water I'll drink some pomegranate juice (POM - no sugar added). The biggest thing to drink is still water! I drink water all day at work. The rule of thumb is to drink at least 1/2 your body weight in water every single day. Drinks to avoid are non organic dairy, soda, and soy of any kind. Caffeine should be reduced or eliminated, so since I love my morning hot coffee drink, I just drink decaf. I would recommend using a coffee press or something glass/metal to avoid exposure to BPA, too. Alcohol such as red wine and beer should be avoided as much as possible since it increases blood sugar and estrogen in the body, although a glass of wine every couple of days is probably ok if it helps you relax during IVF stimulation. Just remember not to drink at all after a transfer has occurred!
Berries eaten alone or in smoothies are also a great snack as well when you need a little sugar but don't want to reach for candy or baked goods.
https://www.healthline.com/nutrition/8-healthy-berries#section1
Stress and Lifestyle:
The next health and wellness tip I am currently working on is stress management. Both my husband and I have stressful jobs and we've been doing fertility treatments and appointments now for 4 years straight. Basically our whole marriage has been dealing with the ups and downs of fertility treatments, which I do not recommend on the faint hearted, because it is VERY difficult and straining on your marriage to say the least.
https://resolve.org/support/managing-infertility-stress/
https://www.health.harvard.edu/newsletter_article/The-psychological-impact-of-infertility-and-its-treatment
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