Insomnia is a sleep disorder in which an individual cannot get to sleep or stay asleep, it is important to investigate all pos- sible causes with a sleep specialist. Stress can affect sleep cycles as well. Cortisol is highest in the morning then gradually declines throughout the day until it reaches its lowest levels around bed- time. The opposite occurs under stressful conditions. Insomniacs tend to have higher levels of cortisol and brain activity than aver- age resulting in more frequent arousals. Having an erratic sleep schedule upsets the brain’s process of recharging while we are asleep. In this scenario, sexual arousal is affected as well and we all know how babies are born. Do not rob yourself of your body’s natural process of renewal. Establish a realistic bed time and stick to it, make sleep a priority now before the baby arrives.
3. Self-Care
For those struggling with infertility, constant medical appoint- ments can be depressing; it is vital to keep one’s spirits uplifted and positive. During this time, it is essential to avoid internalizing any fearful thoughts. Incorporate daily refl ection into your life by way of prayer, journaling and/or meditation. Others may benefi t from receiving a massage, acupuncture treatment or reading a book. Participate in any activity that invites you to slow down, reset and focus on creating more joy in your life. One unique practice is to recite fertility affi rmations while visualizing the child that you wish to create. Repeat this affi rmation daily: I let go of all stress and focus completely on having a healthy pregnancy. A quality self-care regimen is a basic tool that will improve the mental and physical conditions to increase the fertility odds. Alternatively, not having a self-care regimen can substantially alter or compound the toxic mental and physical state that contributes to infertility.
4. Nutrient Intake What is the best diet for preconception? The same diet that
benefi ts everyone, an antioxidant-rich whole foods diet plentiful in fruits, vegetables and whole grains. Research has shown that women who consume more vegetable protein demonstrate lower rates of infertility. Antioxidants are found in plant-based foods and are responsible for the vibrant colors seen in dark leafy greens and bright red tomatoes. They help neutralize free radicals that alter and damage cell DNA. Whole foods contain the cofactors needed for metabolic functioning and promote energy, both essential to conception.
The following nutrients are the most researched with a posi-
tive correlation to fertility: Vitamin B6, Vitamin C, Vitamin E, Se- lenium, Alpha-lipoic acid, CoenzymeQ10 (ubiquinol), Carnitine, and the anti-infl ammatory antioxidant-rich compounds Proan- thocyanidins and Catechins. Supplementation can be achieved under the supervision of a naturopathic doctor, and consumption of foods containing these nutrients will lead the way to improved reproductive functioning.
5. Weight Management
The National Infertility Association reports that 30 percent of infertility cases are due to weight extremes, which can alter hormone levels and disrupt ovulation schedules. Recent stud- ies demonstrate an association with obesity and poorer oocyte (egg) quality. According to the American Society for Reproductive Medicine, male obesity may alter testosterone and other hormone levels. In male fertility testing, it is not uncommon to observe low sperm count and poor sperm motility in overweight men. Moder- ate exercise not only burns fat, but has an additional benefi t of increasing endorphins to abate the anxiety accompanying the disappointment of another negative pregnancy test. Conversely, extreme fi tness programs can lead to irregular periods and de- creased sperm counts.
When it comes to baby-making, one can no longer overlook the impact of stress, sleep deprivation, self-care, proper nutrient intake and weight management. For further assistance, seek out a naturopathic doctor with fertility expertise who can ensure that your foundation is optimal prior to conception.
Dr. Jennifer Pierre, ND, MPH is a licensed Naturo- pathic physician and the Medical Director of Revive Wellness Center in New Haven, CT, one of the winners of Natural Nutmeg’s 2019 Chinese Medi- cine / Acupuncture. Dr. Pierre successfully treats many women’s health issues including infertility,
stress/anxiety, thyroid, autoimmune and chronic disease. She is a passionate public health advocate striving to increase patient access to integrative medicine. 203.387.1540 /
DrJPierre.com /
Revivewellnesscenter.com.
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30 Natural Nutmeg - January/February 2020
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