So, you’ve ovulated or had a transfer with IVF and now you have to wait two weeks to find out if you’re pregnant. There is so much on your mind: is this going to work? am I doing anything that’s going to screw this up? what if I see a negative again? First, I would like to assure that there is very little you can do at this stage that can completely ruin your chances of pregnancy. Most of what you have control over (egg and sperm quality and a healthy robust uterine lining) have already been put in place. However, there are some things that you can do to make sure that you are setting your body up for optimal implantation and pregnancy. The key at this point is the hormone progesterone. This hormone is what signals the body to prepare the uterus for implantation and pregnancy.
Nutritionally, it is important to make sure that you are supporting your body for making and or receiving progesterone. One of my favorite ways to support my body’s progesterone production is through consuming sunflower and sesame seeds. These seeds have been used for centuries in other cultures to support the female body in making progesterone. Research now shows that the high levels of zinc and vitamin E in these seeds is what helps the body in the production of progesterone. It’s important to note that these seeds should be consumed raw and it is best if they are ground because it makes it easier for the body to digest and absorb their nutrients. I like to include them in my morning smoothies or you can also add them to soups, yogurt, apple sauce, or salads. Research shows, another great nutrient that supports the production and reception of progesterone is Vitamin C. While you can supplement Vitamin C it’s always better to get as much as possible from our food. Try to consume lots of Vitamin C rich fruits and veggies like: peppers, broccoli, cabbage, brussels sprouts, cauliflower, kale, potatoes (both sweet and regular), tomatoes, guava, papaya, kiwi, oranges, and strawberries.
I always recommend that you try to get as much of your nutrients from food as possible but due to low water and soil quality it’s hard to get in everything that we need just from food. To help boost nutrient intake there are some supplements I would recommend every woman take when trying to conceive. The first is a high-quality food based prenatal vitamin. The second is zinc, and the third is magnesium. These vitamins are so important for optimal function of our hormones. Magnesium is particularly important because it is integral in helping our bodies deal with stress. I would recommend taking magnesium citrate or magnesium glycinate as those are the most bio available forms.
Finally, let’s talk about things you can do outside of nutrition. We want to make sure that we are keeping ourselves as relaxed as possible. This means we need to eliminate as much stress as possible and then implement stress relieving activities to help cope with the stress that we can’t eliminate (like that worry voice inside our head whispering and screaming “what if it doesn’t work this time”). The reason we want to eliminate stress goes back to progesterone. This is because progesterone and the stress hormone cortisol share a common precursor hormone called pregnenolone. Since your body prioritizes surviving a high stress experience over fertility it will steal the pregnenolone from your ovaries to make cortisol in your adrenals which means you don’t have much or any left to make progesterone. Also, cortisol is a double whammy because not only can it be the cause of low progesterone production but it can also fit into our progesterone receptors and prevent progesterone that is being supplemented from being absorbed. Hence, the need for reducing stress and finding better ways to cope with stress. How you reduce the amount the stress in your life is up to you. Personally, I have gone to very drastic measures to reduce my stress such as changing my career. Obviously, this is not an option for everyone and you can’t quit everything that stresses you out. This is where we turn to destressors like exercise, meditation, restorative yoga, tai chi, and other calming activities. It’s important to find time for at least one of these in your day, even if it’s just 10 minutes of meditation this can really help the body to move back into calm.
While we are talking stress, I would like to make a note about a couple of things you should avoid as they can be very taxing on our bodies. First, try to avoid eating sugars and highly refined carbs and processed foods. These foods cause spikes in blood sugar levels which result in the release of cortisol which is not something we want to happen. Second is very high intensity exercise. This is due to how stressful this can be on the body causing the release of cortisol. However, this is highly dependent on the level of exercise your body is used to, so listen to your body and don’t try to push it too hard during these two weeks.
Hopefully this helps you to feel like you can “do” something during that two week wait even if it means that this gives you permission to do nothing. Let me know if you have any questions in the comments below or send me an email. Here’s hoping and praying that we all receive our babies!
References:
https://drbrighten.com/boost-low-progesterone/
https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Vitamin-C.aspx
https://nicolejardim.com/pregnenolone-steal-great-hormonal-heist/