5 Ways to Show Your Body Love During Your Fertility Journey

Valentine’s Day is a time for celebrating love, and that includes showing love for your own body, especially when you’re on a fertility journey. Nurturing your body is crucial for optimal reproductive health, and incorporating simple yet powerful practices can make a significant difference. This blog post will explore five ways to show your body love and support your fertility goals, with a special focus on the unique challenges faced by military couples.

#1 Nourish Your Body with Fertility-Boosting Foods

What you eat plays a vital role in your overall health, including your fertility. Focus on a balanced diet rich in whole foods that provide essential nutrients for reproductive health.

Did you know that lifestyle factors, including what you eat, account for up to 69% of ovulation-related infertility?

Here are some steps you can take to improve egg quality and sperm quality:

Prioritize fruits and vegetables: These are packed with vitamins, minerals, and antioxidants that support hormonal balance and egg/sperm health. Frozen fruits and vegetables without added sauces can be a great option, especially when produce is out of season.
Choose lean protein sources: Chicken, fish, beans, and lentils provide the building blocks for healthy cells and are crucial for fetal development. Easy-to-prepare protein sources are essential when you’re busy. Consider hardboiled eggs, low-fat Greek yogurt, rotisserie chicken, and shrimp for quick proteins.
Embrace healthy fats: Avocado, nuts, seeds, and olive oil are essential for hormone production and overall well-being. Packable snacks like nuts and seeds can be helpful on-the-go snacks.
Limit processed foods, sugary drinks, and excessive caffeine: These can negatively impact hormone balance and fertility. Be mindful of these even when relying on quick meals.

While I’ll always be a food first dietitian, sometimes there are gaps in our diets that can be filled through intentional supplements. Work with a dietitian (schedule a free call with one here!) to figure out if you even need to spend money on supplements in the first place. If you need supplement support, check out these vetted options.

#2 Stress Less, Love More (Self-Care, That Is!)

Stress can wreak havoc on your hormones and make it harder to conceive. Prioritizing stress management is an act of self-love that can significantly benefit your fertility.

Practice mindfulness or meditation: Even a few minutes a day can help calm your mind and reduce stress levels. Apps like Headspace or Calm can be helpful.
Engage in gentle exercise: Yoga, walking, or swimming can help release endorphins and improve your mood. Find activities you enjoy and can fit into your busy schedule.
Prioritize sleep: Aim for 7-8 hours of quality sleep each night to allow your body to repair and rejuvenate. This can be challenging, but make sleep a priority whenever possible.
Connect with nature: Spending time outdoors can have a calming effect and reduce stress. Even a short walk in a park can make a difference.

Are you a military family? Deployments, TDYs, PCSing, and the general stress of military life can take a toll. Explore stress management techniques specifically tailored to military families, such as connecting with military spouse support groups or seeking counseling through military resources.

#3 Embrace the Power of Rest and Rejuvenation

In our busy lives, it’s easy to neglect the importance of rest. However, adequate sleep is vital for hormone regulation, cell repair, and overall health, all of which are essential for fertility.

Establish a regular sleep schedule: Go to bed and wake up around the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle. This can be tough with military schedules but aim for consistency when possible.
Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music to wind down before bed. Avoid technology for at least 2 hours before bed to help with your body’s natural melatonin production.
Make sure your bedroom is dark, quiet, and cool: This will create an optimal environment for sleep. Reserve the bedroom for the 3 S’s – sleep, sex, and sickness. Everything else (tech included) should stay out!

#4 Move Your Body with Love

I’m going to get personal here for a sec. When we first moved to Colorado Springs, I couldn’t do the Manitou Springs Incline. In fact, I didn’t even want to try. What if I failed?

Then, I was going through some heavy sh*t. I started using mental challenges (can I actually make it up the 2,768 steps?) to overcome physical health issues. The mental feats reminded me that I’m in control and my body is not broken. Now, I am an avid hiker who frequently does the Incline with an amazing group of women.

The point of this story isn’t to urge you to hop into scaling the Incline (though I’d totally support you if you did!). The point is that it’s essential to choose activities you enjoy and that feel good for your body.

Find a movement practice you love: Whether it’s yoga, dancing, hiking, or swimming, find something that brings you joy and makes you feel good.
Listen to your body: Don’t push yourself too hard, especially if you’re just starting out. Focus on gentle movement and building strength gradually.
Incorporate movement into your daily routine: Take the stairs instead of the elevator, walk during your lunch break, or do some light stretching in the evening.

#5 Cultivate Self-Compassion and Positive Thinking

The fertility journey can be emotionally challenging, so it’s crucial to practice self-compassion and maintain a positive mindset.

Be kind to yourself: Remember that you’re doing your best, and it’s okay to have good days and bad days.
Practice gratitude: Focus on the things you’re grateful for in your life, even the small ones.
Surround yourself with supportive people: Lean on your partner, friends, family, or a support group for emotional support. Join me at Library 21C on the first Thursday of the month from 6-7 pm for the Colorado Springs Resilience for Fertility Support group.
Seek professional help if needed: If you’re struggling with anxiety or depression, don’t hesitate to reach out to a therapist or counselor.

Bonus Tip: Remember you are not alone on this fertility journey

Showing your body love during your fertility journey is not just about physical health; it’s also about nurturing your emotional and mental well-being. By incorporating these practices into your life, you can create a supportive environment for conception and embrace the journey with self-compassion and hope.

Ready to take the next step in your fertility journey?

Book a free 15-minute consultation to discuss your specific needs and how I can support you.

About the Author

Mary-Catherine LaBossiere, MPH, RD, LDN, is a registered dietitian and owner of Defy Nutrition, specializing in fertility nutrition for military families. As a military spouse, she understands the unique challenges this community faces. A Certified Fertility Dietitian, Mary-Catherine is passionate about helping couples optimize their nutrition for improved fertility. She accepts Tricare Select and provides superbills for potential reimbursement. Seeing clients virtually, she focuses on those in CO, TN, KY, AK, CA, WA, AZ, MI, FL, SC, MA, NJ, and VA. Her background includes clinical research and behavioral health. When not empowering couples on their fertility journey, she enjoys outdoor adventures with her husband and dogs.