Necessary for rest, stress reduction, & proper hormone production, aim for 7-8 per night.
Try a “yoga nidra for sleep” MP3 on Insight Meditation Timer or acupuncture for trouble sleeping.
Stress & anxiety have been shown to negatively impact pregnancy outcomes.
Take some time to be quiet: hiking along a beautiful trail, join a meditation group (One Breath in Scottsdale) or try a fertility focused app (Expectful, Mindful IVF), journal your feelings and what you have to be grateful for. Acupuncture can also help reduce these symptoms.
Has been shown to improve stress, weight, cycle regularity, ovulation, mood, & pregnancy outcomes.
Find a friend or join a gym, but find some things you like to do and do them 45 minute 6 days per week (dance, yoga, pilates, weight training, walking/hiking, swimming)
Both underweight/overweight can contribute to menstrual cycle irregularity, lack of ovulation & fertility issues, including miscarriages & poor IVF outcome.
Gaining/losing even 5-10% of body weight can improve these parameters.
There is no one “right” diet to follow or harmful foods to avoid, save for sugar, alcohol (sugar), refined foods (sugar).
Blood sugar issues, “pre-diabetes” or metabolic syndrome, can interfere with fertility
Try 80/20 rule
80% of the time: eat healthful, organic, whole foods diet
Mediterranean diet is a great guide to a healthful diet, especially for women with PCOS, overweight, or blood sugar issues
The Complete Mediterranean Cookbook, America’s Test Kitchen
20% of the time: have your cake and eat it too
To improve fertility limit caffeine to one cup per day, preferably decaf or green tea
May help regulate cycles, improve ovulation & egg quality, reduce miscarriage, and, when combined with IVF/IUI, decrease side effects of medications & improve pregnancy outcomes by decreasing stress & anxiety, improving pelvic blood flow & decreasing uterine contractions.
Typical scheduling of sessions consists of at least 4 weekly appointments prior to egg retrieval and 4 weekly appointments prior to embryo transfer with acupuncture on the day of transfer at the IVF clinic.
Look for practitioners that are fellows of the American Board of Oriental Medicine (FABORM)
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