Prepare yourself

1. Diet and Nutrition

• Balanced Diet: Focus on whole foods, including plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats.
• Mediterranean Diet: This diet is often recommended for fertility support. It includes olive oil, nuts, fatty fish (salmon, sardines), and a variety of colorful fruits and vegetables.
• Limit Processed Foods and Sugars: These can lead to inflammation and hormonal imbalances.

2. Exercise

• Moderate Exercise: Aim for 30 minutes of moderate activity, like brisk walking, yoga, or swimming, most days of the week. Avoid high-intensity workouts that may stress the body.
• Core and Pelvic Health Exercises: Gentle strengthening can improve blood flow to the reproductive organs.

3. Manage Stress

• Mindfulness and Meditation: Practices like meditation, deep breathing, and yoga can help reduce stress.
• Adequate Sleep: Try to get 7-8 hours of quality sleep each night to help regulate hormones and reduce stress.

4. Limit Alcohol, Caffeine, and Smoking

• Alcohol: Minimize or eliminate alcohol, as it can affect hormone levels.
• Caffeine: Limit caffeine intake to about 1 cup (200 mg) per day or less.
• Smoking: If you smoke, consider quitting, as it can negatively affect reproductive health.

5. Supplements to Consider

• Prenatal Vitamin: Choose a high-quality prenatal with folic acid (400-800 mcg) to support fetal health.
• CoQ10/Ubiquinol: Supports cellular energy and may enhance egg quality, which is beneficial for IVF success.
• Vitamin D: Adequate levels are crucial for hormone balance and reproductive health. Get your levels tested to see if supplementation is needed.
• Omega-3 Fatty Acids: Found in fish oil, these reduce inflammation and support reproductive health.
• Vitamin C and E: These antioxidants protect cells and reduce oxidative stress, which may improve IVF outcomes.
• Magnesium: Helps with stress management, sleep quality, and hormone balance.
• Probiotics: Supports gut health, which can indirectly benefit hormone balance and immune health.