The three months prior to the ovulation process is when each egg is most susceptible to environmental factors within your body, making the three months before you conceive a crucial time for influencing your fertility.
Our immature eggs, called oocytes, are effectively suspended and asleep until about three to four months before they are ovulated. During the several months leading up to ovulation, they go through a phase of huge growth and maturation. And the environment in which this growth and maturation occurs has a tremendous impact on the viability of the egg and, therefore, your chances of having a successful pregnancy.
1. Eat a Mediterranean-style diet, which focuses on fish and lean protein, fruits, vegetables, and good fats and has been shown to decrease inflammation and boost fertility.
2. Avoid processed foods, fried foods, and sugar.
3. Avoid alcohol and smoking. Quit smoking now, and limit alcohol intake to two glasses a week.
4. Avoid plastics with bisphenol A (BPA), which is a known endocrine disruptor and has been correlated with miscarriage. Sources of BPA are mainly plastic containers, canned food linings, and credit card receipts.
5. Supplement with a high-quality prenatal vitamin that contains the bioavailable form of folate—methylfolate.
6. Supplement with omega-3 FAs to reduce inflammation.
7. Supplement with vitamin D, which increases follicular development and ovulation.
8. Supplement with CoQ10, which research shows can decrease chromosomal abnormalities and boost egg quality.
9. Get moderate exercise. Thirty minutes four to five times a week is a good goal.
10. Get acupuncture to boost blood flow to the uterus and ovaries.
11. Develop a stress management routine—pick up meditation, take baths, do yoga, get acupuncture—anything to get you out of the fight-or-flight response and signal to your body that you are safe and ready to carry and care for a baby.