A common advice given to those trying to conceive is to reduce stress. However, research needs to be clearer on whether this helps conception rates. It’s important to know that, in general, a woman’s mental state has a direct impact on her fertility. But how does one go about reducing stress when trying to conceive?
Vitamins
Whether you are struggling to conceive or trying to avoid pregnancy complications, the right nutrients can help you feel your best. Fertility vitamins for women like folate, L-arginine, chaste berry, green tea extract, Magnesium, and CoQ10 can improve your overall quality of life while helping you prepare for pregnancy.
Folic acid, found in many prenatal supplements and fortified foods, has increased the likelihood of conception. It is a critical nutrient that can prevent neural tube defects, such as spina bifida and anencephaly, when taken before conception and throughout the first trimester of pregnancy.
Studies have shown that depression is a significant contributing factor in female infertility. It is important to seek therapy or help from a mental health professional to keep your stress levels under control, especially while navigating the long process of infertility treatment. These professionals can also suggest helpful coping mechanisms to reduce your stress.
Exercise
Women who struggle with infertility often become stressed as they attempt to conceive. Various factors, including the emotional responses of friends and family members, cause this stress. They may even become stressed because their attempts to create do not succeed. In addition, they may experience negative physical effects such as weight gain and depression.
Women need to take control of their stress levels through exercise and other healthy habits when attempting to conceive. This will not only improve their overall health, but it may also increase their chances of conception.
Several studies have shown that women who are under significant stress are more likely to have trouble getting pregnant than those who are not. Although there are a lot of questions surrounding the link between stress and fertility, most researchers agree that moderating one’s stress levels is a good idea. This is especially true if a woman wants to get pregnant shortly.
Rest
While many women think that stress-reducing exercises, like yoga and meditation, will boost fertility, the truth is that sleep helps. Studies have shown that getting 7-8 hours of rest each night is key for couples trying to conceive.
Lack of rest can disrupt the circadian rhythm and disrupt ovulation, menstruation, and implantation, making it more difficult to conceive. Moreover, chronic insomnia has been associated with hypersecretion of stress-related neurohormones and is also linked to poor reproductive hormone regulation.
The good news is that you can do several things to get better rest, including avoiding consuming caffeine and nicotine in the hours leading up to bed. You should also limit your exposure to blue light, which suppresses melatonin, a hormone that supports sleep and protects eggs at ovulation. Try a calming bedtime routine, like a hot bath or reading a book, and be sure to unplug from all devices an hour before you go to sleep.
Family
Many couples struggle with fertility, and stress can be a huge factor. Some studies show that infertility is linked to higher levels of cortisol, a hormone that has been shown to impact ovulation and conception rates negatively. There are also anecdotal stories of couples suddenly conceiving after they have started to lower their stress levels.
However, it is important to note that not every study shows a direct link between stress and fertility. While a correlation is possible, it’s also likely that other factors are at play. For example, highly stressed individuals are more likely to indulge in unhealthy habits like smoking that can negatively affect their health and fertility.
Having a support system of friends and family is critical. They can help you manage the daily stresses of life and provide support during fertility treatment. However, it is important to know the difference between supportive friends and family and those who may be causing more stress by telling you to relax or “stop worrying.” Some of these well-meaning people may be contributing to your stress levels because they may be blaming you for your infertility or making you feel guilty about seeking treatment for your condition.
Friends
While it’s important to have family members, friends and other loved ones to lean on during a conception journey, these relationships can also be a source of stress. Many infertile people report feeling misunderstood and isolated because their family and friends don’t understand the scope of their situation or how costly fertility treatments are.
People who have not experienced infertility can often advise that, while well-intentioned, it makes the struggle worse. According to research, telling a friend they should relax or “it’ll happen when you least expect it” can cause them to feel even more stressed.
Educating friends and family is one way to help them better understand the infertility experience. Some national organizations focus on providing education about infertility. For those who are comfortable, discussing fertility with close friends can be a good way to lower stress and build community. Walking by the water or doing a fun activity, like trampoline barre class, can also be a healthy way to bond and create memories together.