Almost always—and understandably—the fertility focus revolves around your physical body. However, your mental and emotional health is equally important during this time.

The Ultimate Fertility Support: Are You Taking Care of Emotional Wellbeing?

The fertility journey is not an easy one, so creating an Emotional Health Checklist is as essential as keeping track of your fertility appointments.

Taking care of your emotional health is essential because things like stress, anxiety, depression, and lack of sleep – can negatively impact fertility. They increase inflammation, throw hormone balance out of whack, and trigger unhealthy eating habits (comfort snacking) that compromise weight goals or insulin resistance.

The great news is that the healthy habits you build as you continue honoring a fertility-ready body, mind, and spirit will last you a lifetime.

Top Five Items for A Fertility-Friendly Emotional Health Checklist

Everybody is different, and what you do to feel relaxed, rejuvenated, and supported won’t be the same as everyone else’s. However, these five foundational items benefit everyone, and you can continue creating a more personalized list from there.

1. Are you focusing on an anti-inflammatory diet?

We are what we eat, and our bodies respond to what we ingest – including our reproductive systems.

To optimize fertility and increase the chances of treatment success, we recommend clients create personally optimized versions of an anti-inflammatory diet. For example, if you have PCOS or Type 2 diabetes, your anti-inflammatory diet will be tailored to those conditions. Those working to lose weight may have a modified version of the Adkins or Keto diet (physician-approved, of course).

By focusing on eating whole foods, lean proteins, pesticide/herbicide-free ingredients, lots of fresh vegetables and fruits, and avoiding processed foods and refined sugars, you minimize inflammation in the body. This diet is proven to reduce the symptoms and side effects of just about every health condition, including some of the most common causes of infertility.

2. Are you exercising regularly?

Similarly, moving your body is a part of emotional health management. It releases endorphins, moves stress and anxiety energy, balances blood sugar levels (which minimizes sugar cravings and other viscous habit cycles), and helps to support healthy sleep habits.

Unless your OB or fertility specialist has said otherwise, exercising while TTC and during fertility treatments is encouraged.

3. Do you have a support system in place?

Do not assume you can do this alone. And, while your partner may be your best friend – you both need to have outside support to weather this journey with your romance and connection intact.

There are many different types of infertility support, including:

• Working with a therapist who specializes in infertility.
• Joining an in-person or online infertility support group.
• Following blogs and podcasts written/hosted by those who’ve been in your shoes.
• Finding at least one or two friends/family members who can truly listen to you, without trying to “fix” or “change” anything.

We understand that some patients keep things more private than others but knowing what to share and when can be essential in helping others (family, friends, colleagues, bosses) understand more of what you need – when you need it.

4. Do you get enough sleep?

Sleep is a foundation of physical and emotional health. When we get a good night’s sleep, our body is better able to regulate hormone balance, metabolism, and other physiological systems. Sleep time is also when our brains “detox” and synthesize or edit information absorbed during the day. It’s a time for healing and restoration and for boosting the immune system.

If your sleep habits are all over the map, or you’re suffering from sleep disorders, this is a good time to take stock and evaluate what you need to do to cultivate healthy sleep habits that support fertility.

5. Are you integrating self-care into your weekly routine?

The term self-care can bring up images of massages, mains/pedis, or weekend retreats. All of those are wonderful if you have the time and budget. However, self-care can also be very simple and virtually free.

Take a moment to think about simple things that bring you joy, help you breathe easier, or that you aren’t doing enough from week to week – and then start integrating those into your routine.

Examples include:

• Getting outside and breathing while looking at the landscape for at least 5 minutes every day.
• Making a cup of tea and enjoy every sip without doing anything else. Inhale the steam, smell the various aromas, taste the nuances – repeat.
• Giving yourself phone free time (30-minutes or more is ideal).
• Taking a hike or walking the dog.
• Using one of the many free mindfulness apps out there to practice breathing exercises, guided meditations, and other offerings.
• Enjoying a foot bath with Epsom salts and essential oils.
• Laying down, listening to your favorite mellow songs, and letting your mind wander.
• Keeping a gratitude journal (writing three things you’re thankful for at the end of each day).
• Going to a group or community acupuncture session (which can be much more affordable than individual sessions).
• Find a creative outlet you enjoy (writing, singing, playing music, crafting, making art, handwriting letters to beloved friends/family).
• Make a habit of going outside to say goodnight to the moon and stars each night.

Setting aside time and space to honor your needs, like the calm within the storm, goes a long way towards supporting your emotional health during fertility treatments.

Bonus Tip: Know when to take a break

Finally, being aware of your mental and emotional health status means knowing when it’s time to take a fertility treatment break. Taking a few months, six months, or a year off can provide valuable space and insights that guide your next steps and keep you from pushing yourself into an unhealthy state of mind and being.

RRC Encourages Patients to Balance Physical & Emotional Well-Being

The Reproductive Resource Center knows that our patients’ emotional health is a priority for their overall well-being. When you know how to take care of your emotional realm, you’ll have an easier time navigating the ups and downs of fertility treatment.

Contact us to learn more about our services and the fertility support available through our Kansas City network.