My Tips for Boosting Your Fertility in 2020

I had the privilege of hearing Beth Heller of Pulling Down the Moon speak last week about her “Fertility Resolutions to Rock the New Year.” She had so many great suggestions - I encourage you to check them out here (you’ll be directed to the webinar replay after registering). 

The talk inspired me to share some of my own. So, here are the My Fertility Coach Top 10 Fertility Tips for 2020:

1. Eat for health, not just fertility. Fertility is an extension of our health. There are no magic foods that will spontaneously allow you to conceive. Knowing this, I hope you feel a sense of freedom from the lists of “shoulds” or “don’ts”. In 2019 we learned of the “fertility diet” which encourages a focus on organic, “real” & fresh foods. You may want to consider eliminating or reducing common inflammatory foods such as gluten, dairy, soy, sugar, refined carbs, processed foods, and alcohol. More and more research is showing the importance of a healthy gut on our overall health, so for that reason, make sure you’re getting pre and probiotics in both food and supplements. In my opinion, focusing on what you CAN have (the list is so long) vs. what you “can’t” or “shouldn’t” have can help avoid a sense of deprivation and help you stick with nutritional changes. These habits can help improve your health overall during this TTC season and throughout the rest of your life.

2. Warm up your foods & your feet. Warm and cooked foods (especially those particularly fibrous vegetables) are easier to digest. Traditional Chinese Medicine believes that digestion is closely linked to our fertility. When digestion works smoothly, our reproductive system is more likely to follow suit. In a similar temperature vein, Chinese Medicine believes that some of our reproductive medians that connect to our uterus begin in our feet. Keeping our feet warm can help avoid a “cold uterus” (and feels better than cold feet anyway!). 

3. Remove plastic from your kitchen. If you haven’t yet, switch to stainless steel or glass water bottles and glass food containers. Studies have shown that higher levels of BPA in our urine is associated with lower estrogen levels, lower egg yield, lower fertilization rates, lower blastocyst formation rate, and implantation rate. (Erlich et al Human Reproduction 2012)

4. Change out your beauty and hygiene products - for both you and your partner. Phthalates are known endocrine disruptors and have shown to be associated with low testosterone levels (Mendiola 2012) and poor sperm parameters (Pan 2011) and higher risk of miscarriage (Toft Environ Health 2012). These changes can feel overwhelming if you try to make them all at once, so start by switching out one thing at a time as you run out. To find new products, the ThinkDirty app is great for in-store barcode scanning, the Environmental Working Group has lists of all types of products, or find a local green or natural beauty store. For more information on this topic, check out my video with Jenny Duranski, founder of Lena Rose, a green spa and beauty boutique in Chicago.

5. Commit to movement every day. It can often feel like we can’t exercise at all when we’re struggling to get pregnant - especially when we’re in the midst of a treatment cycle for IUI or IVF. This is a myth, though. The WAY in which you exercise may need to change, though, from high impact and “super sweaty” (here’s looking at you, hot yoga) activities to low impact, gentle, strength, or restorative movement. Walking, yoga (restorative or, even better, fertility-specific is best), swimming, light weight training, or time on the elliptical machine are all great ways to keep your body moving. Exercise is also a fantastic way to connect with your body - in addition to the details of reproduction - to feel strong and take notice of all that is “working” right now. More on exercise and fertility here. Bonus points for prioritizing outside movement for extra boost for your mental health from nature. As with any exercise program, check with your doctor to confirm what will be best for you and your goals. 

6. Make intimacy a priority. Yep, have sex for fun. Or, if intercourse isn’t on the table right now, seek out ways to be intimate with your partner that don’t require sex. Without intimacy, some needs you and your partner have - physically and emotionally - could be going unmet for both of you. This can leave you both feeling unmoored and alone which no one needs more of on this journey.

7. Develop a habit that helps you get present every day. So often we live in the past or imagine the future and, in both cases, we can bring on stress and downward spiral thinking that harms our mental health and maybe our fertility. Try simple breathing exercises, meditation, visualization, or one of these other ideas to get present. Set a timer and aim for daily consistency rather than perfection. You’ll probably be surprised at how much more calm you feel by recognizing when you drift and then bringing yourself back to the present moment.

8. Find ways to connect with others who know this journey. There are so many terrific resources available to support you in your fertility experience. If you’re looking for a mentor or a support group, check out FruitfulFertility, Resolve, or Shine Fertility (in Chicago). Instagram can be great for connections as well through hashtags like #infertilityawareness or #ttccommunity. I also love listening to podcasts to hear a range of fertility stories - there are so many conditions, situations, diagnoses, treatment plans, paths to parenthood, and outcomes contained in these individual stories - and so much hope as well. Some of my favorites are Your Fertility Hub, InfertileAF, and Beat Infertility.

9. Put down the screen. Seriously - have you ever felt better after an extended session with Dr. Google or scrolling through the lives of others? There’s a place for research - information is power - and connecting online with others in a similar situation can feel comforting. But, there are limits. Check in with yourself and make sure you feel good during and after your screen time. If not, start to think of ways to reduce the time you spend scrolling, staring, or reading and, instead, spend that time doing something that leaves you feeling empowered, energized, and joyful. (Such as tip #10 below…)

10. Prioritize sleep. You’ve heard this before because it’s true. Sleep is time for our body to rest, repair, and rebalance. That includes our hormones that regulate all of our functions, in particular, ovulation and for our male partners, sperm maturation. Give yourself permission to get the rest you need. Create a delightful, cozy, and appealing bedtime routine you look forward to. Schedule your day - not just your evening - with the ideal “unwind” time in mind so you aren’t trying to squeeze in getting more done at a time when you really intend to be relaxing and heading off to dreamland.

My sincerest hope is that this new year brings you peace, joy, and love. And, yes, may it be the year that you meet your sweet baby as well. Happy 2020!

What do you think of the list? What would you add?