Most women are aware that your eggs have a “shelf life”—the biological clock. You’re born with the entirety of your eggs, and they’re released each period your body stops menstruating (a little life stage we know as menopause). As the average age of first-time mothers increases along with infertility rates, it’s exceedingly crucial to take care of your egg health.
Both men's and women’s infertility rates have been on the rise. Today, the CDC reports that 1 in 5 couples are unable to get pregnant after 1 year of trying. Many factors contribute to this number, including a PCOS diagnosis.
If you are concerned about your fertility, there are blood tests–AMH, FSH, and egg counting–that can give you a snapshot of your egg health. Talk to your healthcare provider about a preconception appointment to go over what this looks like for you.
In the meantime, here are 8 science-backed ways to support your egg health and fertility:
1. Eat a Balanced Diet & Stay Hydrated
Nutrition plays a pivotal role in supporting egg health, with specific nutrients acting as key players. Antioxidants, folate, and omega-3 fatty acids are essential for promoting the well-being of eggs. If you’re looking for a diet to guide you, try the Mediterranean diet. This diet emphasizes anti-inflammatory foods that are rich in these essential nutrients.
In addition to a nutrient-rich diet, adequate hydration is just as important for reproductive well-being. Staying hydrated ensures plenty of oxygenated blood flows to your eggs and reproductive organs. To calculate how much water you should be drinking, take your weight in pounds, half it, and drink that many ounces. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.
2. Take Folic Acid
The CDC recommends at least 400mcg of folic acid per day for women trying to conceive. Folic acid, also called folate, is an essential B vitamin that helps prevent birth defects. You can take folic acid in supplement form or include it in your diet. Foods high in folic acid include dark leafy green vegetables, beans, peanuts, sunflower seeds, and whole grains.
3. Try Other Supplements
You may want to consider supplementing some essential vitamins and minerals if you’re trying to conceive. Talk to your healthcare provider before implementing these into your daily routine.
A high-quality prenatal vitamin
If you’ve been on a birth-control pill, then take a prenatal vitamin for a few months before trying to conceive. Birth-control pills can deplete essential nutrients—including folic acid. A prenatal vitamin will boost your reproductive health as well as your overall health.
Omega-3s (vegan, or from fish)
Studies show that a diet rich in omega-3s can increase fertility lifespan and improve egg quality, among many other benefits. It can help lower blood pressure, reduce triglycerides, improve HDL (good cholesterol), and support mental health.
Coenzyme Q10
CoQ10 is a potent antioxidant. Antioxidants help clean up cellular damage in the body. Specifically, CoQ10 energizes the powerhouse of the cell—the mitochondria. Some studies have shown that this is beneficial for your eggs when trying to conceive.
A supplement that includes some of these key ingredients is PREGGO Conception Support Capsules. Two capsules a day supports reproductive health and healthy conception.
4. Manage Stress Levels
Stress affects your body down to the cellular level. Stress hormones, like cortisol, can interfere with egg development. While we all face stressors in life, the important thing is learning to manage reactions and help settle those cortisol levels.
A few ways to lower your stress levels include:
- Do something you love! Whatever brings you joy—make time to do it.
- Work on your breathing. Diaphragmatic breathing can induce quick stress reduction, and lower blood pressure & cortisol levels.
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Practice mindfulness. This can look different for everyone—learning how to be present is a big one.
5. Get Regular Exercise
Exercise has benefits directly related to reproductive health. Some studies show improvements in menstrual regularity, decreases in testosterone and androgen levels, and increases in sex hormone binding globulin. These hormones affect your ability to conceive.
If you plan on trying to conceive in the future, it is a good idea to establish a consistent exercise routine before pregnancy. Focusing on improving your cardiovascular health and strengthening your core will help prepare your body for the changes that come with pregnancy. If you’re already pregnant, talk to your healthcare provider about what type of exercise is best for you.
6. Avoid Harmful Substances
It’s been drilled in our heads by now that smoking and alcohol do not mix well with pregnancy. Both alcohol and smoking can reduce fertility and cause birth defects.
Another substance to be mindful of is caffeine. The American College of Obstetricians and Gynecologists recommends that pregnant women limit their caffeine to less than 200 mg per day—that is about one 12 oz. coffee. Be mindful of everything else that has caffeine in it—sodas, teas, and even chocolate.
Several medications can affect your ability to conceive. It’s important to consult with your healthcare provider before changing or stopping any prescribed medication. Some medications that can negatively affect fertility include:
- Statins (cholesterol medication)
- Some blood pressure medications
- Acne medication (Accutane and retinoids—yes, even topical)
- Seizure medication
- Aspirin
- Pepto Bismol
7. Get Enough Sleep
An estimated 70 million Americans struggle to get adequate sleep. Sleep gives your body the rest it needs to reset, heal, and regulate. Getting enough sleep regularly improves your reproductive hormones (FSH, Leptin, estrogen, and progesterone). Aim for at least 8 hours of sleep every night to give your body what it needs for a healthy pregnancy.
8. Regular Check-ups and Monitoring
Everyone’s fertility journey is unique. We at O Positiv are happy to support you along your journey. However, it’s crucial to get established with a healthcare provider you can trust for personalized guidance during this time. Regular check-ups will allow you and your provider to stay informed on your health—inside and out.
There is no perfect time for trying to conceive. But now is the perfect time to take the reins on your reproductive health and nurture your body in preparation for what may come in the future.
