If you have been trying to get pregnant for a while, and have been unsuccessful, re-evaluate your lifestyle by taking into account the following 6 steps.
~Step 1: Planning for baby
Decide as of when you would like to become pregnant. Get a complete physical from your family doctor. Many women to-date do not have a regular check-up each year as they should. Then find an OB that you like and have a complete prenatal check-up. Begin taking prenatal vitamins between 3-6 months before planning to get pregnant. Assess your eating habits, keep a food log for one week. Start exercising if you haven't, and seek advice from a prenatal fitness coach to see what you may or may not do.
Get your finances in check. Find out if your insurance covers 100 percent of prenatal care/delivery. You may need to change to an in-network doctor or choose one local hospital over another. If you don't have insurance, get some now. Shop around and make sure it includes prenatal care/delivery and any complications that may occur. Seek an accountant/financial planner to discuss savings plans, both for baby's college and for other big-ticket items like unfunded maternity leave, private preschools etc.
Determine whether you need two incomes to get by. If you plan to keep working, find out about your company's maternity leave and flextime policies. Start researching life insurance. You will both need coverage once you have a child.
Making lifestyle changes - Say goodbye to alcohol, drugs and caffeine. Get some sleep. Being a night-owl can put a tamper on health and possibly on your fertility. Minimize stress. Post-pone stressful situations like moving, or changing jobs.
Address relationship issues. While babies can make a happy marriage even happier, they don't cure unhappy ones.
Discuss expectations with your partner and other family members. Expecting your mom to care for the baby while you go back to work might not be something she wants to do.
Discuss child-care and household responsibilities after the baby comes.
~Step 2: Your diet, Foods to emphasize
The sooner you start eating well and the more balanced your diet is, the better your chances of conceiving a healthy baby.
Focus on quality versus quantity of food and the type of food you should be consuming. Focus on Folate-rich foods such as: dark green leafy vegetables, like spinach, kale, citrus fruits, nuts, legumes, whole grains, and fortified breads, pastas and cereals. You need at least 800 micrograms a day. Getting Folate through your prenatal vitamins is great but you should also be getting it dietary wise.
Another nutrient-dense food you should be getting TWICE as much of is Zinc. Alot of food sources contain both Zinc and Folate, for example: Lean meats, fish, poultry, whole grains, dark green leafy vegetables and legumes. They are also lower in calories.
Last but not least, remember to include Calcium in your diet. We women simply don't get enough therefore it is really important to supplement AND to get it dietary wise. Rule of thumb: 2 servings daily minimum which can be 2 cups of skim milk or 1 cup of Yogurt and 1 cup of Skim milk or cheese. If you are not a dairy lover you can also get your Calcium from 1-2 cups of dark green leafy vegetables, dried figs, apricots, fruits, grains and meat.
Stay hydrated with primarily water, pure fruit juices and herbal teas. Have at least 10 cups/day, do not skip meals, instead have 5-6 meals a day and make sure to take your prenatal vitamins daily.
Pump up on iron, as once you are pregnant, your baby will take the minerals from you. If you don't eat much red meat, or are a vegetarian make sure your prenatal vitamin includes iron.
~Step 3: Foods to beware of
Drink alcohol sparingly or not at all if you have irregular cycles.
Curb caffeine and find another healthy alternative such as herbal teas. Beware of caffeine in cakes, cocoa and chocolate products.
Be finicky of fish - If you are trying to conceive, you may have up to 12 ounces of low mercury fish. Examples: Shrimp, canned light tuna, salmon, or catfish.
For the vegetarian or vegan trying to conceive, try flax seeds instead they are rich in omega-3 fatty acids.
Watch out for Listeria - this is a harmful bacterium found in ready-to-eat meats, soft cheeses, and unpasteurized dairy products which can make you sick and can cause miscarriage early in the first trimester.
~Step 4: What about Dad?
Dad's to-be should also take a multi-vitamin that contains zinc and selenium for at least 3 months prior to conception. Studies have shown that these help with healthy sperm development. He should also get a full physical and discuss any meds he may be on, any conditions he may have, such as genetic disorders or if there is a family history of birth defects.
Studies have shown that anabolic steroids used by bodybuilders can reduce sperm count and shrink testicles, so now is the time to lay off those if dad has been taking them.
Is dad exposed to any hazardous material on the job? If so it is important to find out if he is exposed to pesticides, heavy metals and organic solvents as these can also affect quality and quantity of his sperm.
When you are making healthier food choices, it is a good idea for dad to do the same as it will improve the quality and quantity of his sperm. Steer clear of the hot tub, sauna or hot baths. Heat kills sperm, and because they take about 3 months to regenerate it may take a while before you have a full set of swimmers again.
For all the bikers out there, be bike-savvy. The casual cyclist has nothing to worry about, but if you spend more than 2 hours a day in the saddle, you could be hampering the sperm making process. Wear loose shorts, limit your bike time and choose a soft saddle. Last but not least learn to relax, unwind, start mediating.
~Step 5: What about Fitness?
Your cardio routine should include walking, swimming, running if you were a runner before and an aerobics class if you belong to a gym. For beginners: 5-10 minutes a day the first week, building up to 30 minutes of cardio a day in a 2-week period. For seasoned exercisers: 20-45 minutes a day 3-6 days a week. Remember to hydrate and to listening to your body.
Strength Training/Toning, for beginners: 2x a week, light weights, tubing, stability ball and using your own body weight are great options. For the seasoned exerciser: 20-60 minutes a day 2-3x a week is appropriate. Incorporating stretching exercises as well as, a warm-up and cool-down should be part of your routine.
~Step 6: Relax and Regroup
For many of us it is difficult to have a moment to ourselves, but as you are trying to conceive it is important to make time for you and your partner so make it both a point to relax, meditate, and regroup. Join a Yoga class, or make a space in your home a mediation area whilst playing soft music and focusing just on yourselves. Turn any distraction, such as cell phones off. Take a break from the computer, go for a walk even if it is just for 10 minutes.
~Step 5: What about Fitness?
Your cardio routine should include walking, swimming, running if you were a runner before and an aerobics class if you belong to a gym. For beginners: 5-10 minutes a day the first week, building up to 30 minutes of cardio a day in a 2-week period. For seasoned exercisers: 20-45 minutes a day 3-6 days a week. Remember to hydrate and to listening to your body.
Strength Training/Toning, for beginners: 2x a week, light weights, tubing, stability ball and using your own body weight are great options. For the seasoned exerciser: 20-60 minutes a day 2-3x a week is appropriate. Incorporating stretching exercises as well as, a warm-up and cool-down should be part of your routine.
~Step 6: Relax and Regroup
For many of us it is difficult to have a moment to ourselves, but as you are trying to conceive it is important to make time for you and your partner so make it both a point to relax, meditate, and regroup. Join a Yoga class, or make a space in your home a mediation area whilst playing soft music and focusing just on yourselves. Turn any distraction, such as cell phones off. Take a break from the computer, go for a walk even if it is just for 10 minutes.
Be well,
Moji Doyle
Moji Doyle Wellness Consulting
Prenatal Fitness & Beyond
moji@mojidoyle.com
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