Guide to Getting Pregnant: Folic Acid, DHA, and Hormonal Balance
Hello Gorgeous! Stefanie Carotenuto, M. Ed, your dedicated Pre & Postnatal Fitness & Nutrition Coach, here to guide you on the transformative journey towards welcoming new life. If you're considering expanding your family, this post is a great education resource for preparing your body and mind for the beautiful journey of pregnancy. This is not medical advice, and you should meet with your primary care provider.
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Essential Nutrients: Folic Acid and Prenatal Vitamins with DHA
Foundations for a Healthy Pregnancy
Ensuring your body has the right nutrients is crucial for your health and for the baby. Begin by incorporating folic acid into your routine; it plays a vital role in preventing neural tube defects. Additionally, consider a prenatal vitamin with DHA (docosahexaenoic acid) to support the development of your baby's brain and eyes. These vitamins set the stage for a healthy start and peace of mind. Even if you’re not actively trying to conceive, but you are off birth control, you should take these vitamins in case of a pregnancy. If you’re unsure of which supplements are best for your body, talk to your primary care doctor, OBGYN, midwive, or nutritionist!
This is the Folic Acid and Prenatal Vitamin I took prenatal, during pregnancy, and postpartum.
Folic acid is crucial during this early stage of fetal development because it helps in the proper closure of the neural tube, reducing the risk of neural tube defects. The most common types of NTDs that folic acid can help prevent include spina bifida (incomplete development of the spinal cord or its coverings) and anencephaly (absence of a major portion of the brain, skull, and scalp).
Achieving Hormonal Balance
Hormonal balance is key to optimizing your fertility. Engage in activities that reduce stress, such as yoga or mindfulness meditation as stress is a major hormone disruptor. Adequate sleep is essential for hormonal regulation, so prioritize a consistent sleep schedule. You should aim for 7-8 hours of sleep. Regular exercise, based around your menstrual cycle, can also contribute to hormonal harmony. As your personal trainer, I'm here to guide you through exercises that support your fertility journey.
As a starting point, you should be tracking your menstrual cycle to know when you’re in each of the 4 phases and read this article for more detailed information about how to exercise based on each cycle phase.
As you’ll read in the next few sections, achieving hormonal balance is connected with exercise, nutrition, and stress.
Exercise: A Healthy Body for a Healthy Baby
A healthy body lays the foundation for a healthy pregnancy. Exercise can contribute significantly to your overall well-being and fertility. Engage in a variety of exercises throughout you month. For example, cardio during your follicular phase, HIIT during your ovulatory phase, strength training during your luteal phase, and yoga during your menstrual phase.
Tailored strength training exercises can help support your body for the journey ahead. Together, we can create a fitness routine that aligns with your fertility goals and enhances your physical health.
Limiting Stress in Your Life
Creating a reduced stress environment is important when trying to conceive. Evaluate your daily life for stress and stressors. Explore stress-reducing techniques like deep breathing, journaling, exercise, or spending time in nature to mitigate stress. You might need to make lifestyle changes to reduce the stressors (like a job). As you navigate the stresses of life, allow yourself moments of self-care and relaxation. While true balance is likely impossible, I want you to focus on restoration. When you rest and reset, your parasympathetic nervous system is activated inviting homeostasis into your mind and body so everything can function as it should.
Check out this instagram post and article (Restoration: Permission to Rest) for a deeper understanding about how rest is a non-negotiable.
Nutrition: Caffeine, Alcohol, and Healing the Body
Your nutrition plays a pivotal role in preparing your body for pregnancy. Alisa Vitti, women’s hormone expert’s research shows to balance hormones, women should cut out caffeine and alcohol, since they may affect fertility. Focus on whole, nutrient-dense foods to support your overall well-being. Incorporate foods rich in antioxidants, vitamins, and minerals to create a nourishing environment for conception. As your nutrition coach, I'm here to guide you in crafting a fertility-friendly diet tailored to your unique needs. You don’t need to drop everything you’re eating and change all of your habits (that would be stressful, and you should work to reduce stress)! However, consider your eating patterns, add nutrients when possible (like topping a meal with kraut for probiotics), and evaluate how caffeine and alcohol might affect your hormones.
Personally, I limited alcohol and cut out caffeine while on my fertility journey. Instead of coffee I drank Rasa, this coffee alternative filled with adaptogens and natural energy boosting herbs. A local product in Boulder, CO!
Remember, this journey is personal, and each individual's experience is unique. If you're considering making significant lifestyle changes, consulting with a healthcare professional is always a wise step. Together, let's nurture the beautiful potential of new life and embark on this transformative journey towards parenthood.
Stay tuned for more empowering insights and tips on your wellness journey. If you're searching for a personal trainer in Longmont, a pregnancy personal trainer, a resource for postpartum exercise, or a nutrition coach to support you, you're in the right place. Let's connect, grow, and thrive together. Subscribe to the newsletter below.
