1. Quit Smoking → Smoking has been shown to negatively affect egg development, ovulation and fertilization. Quitting smoking will have long life benefits for you and your future child.
  2. Eat the Rainbow → A high consumption of fruits and vegetables has been shown to boost pregnancy rates of couples undergoing fertility treatments. Aim for 7-10 servings per day, focusing on dark leafy greens and berries. 
  3. Increase Fish Consumption→  Omega-3 Essential Fatty Acids, found in cold-water fatty fish, are important to baby’s brain and eye development. Safe choices to consume before and during pregnancy are wild salmon, sardines, anchovies and herring.  
  4. Dust off your Sneakers → Regular exercise is great for the mind, body and spiritual health. It can help with healthy weight maintenance, mood regulation and stress reduction. Aim for 30-60 minutes of moderate exercise 3-5 times per week.
  5. Maintain a Healthy Weight→ Being overweight or underweight can decrease your chances of becoming pregnant. Achieving and maintaining a healthy body max index (BMI) can be done through dietary assessment and moderate exercise.
  6. Choose Supplements Wisely→ A good quality prenatal vitamin along with specific supplements can help improve egg quality, reduce chances of miscarriage and increase ovulation rates. Speak to a licensed Naturopathic Doctor to find out which supplements are right for you.
  7. Reduce your Alcohol→ Drinking more than 5-7 drinks per week is a significant risk factor for infertility and menstrual problems. Limit alcohol to 1 drink per week, or best of all, avoid completely.
  8. Be Mindful of Caffeine→ Caffeine consumption of more than 300mg/day is a risk factor for infertility during reproductive years. One tall Starbucks coffee contains ~230mg! Switch to green tea (~40mg/cup) or herbal tea (0mg/cup) to reduce caffeine.
  9. Avoid Endocrine Disrupting Chemicals→ Our environment contains several EDCs that can disrupt our body’s normal functioning of hormones, interrupting ovulation and reducing egg quality. Avoid plastics of any kind. Use glass container to heat food, and use natural body products whenever possible.
  10. Get Acupuncture → If you are currently prepping for an IVF cycle, weekly acupuncture sessions, along with acupuncture pre- and post-embryo transfer, can improve IVF rates by as much as 65%.