Wellness Tips for Your Fertility Journey

Fertility challenges can be stressful; stress is a normal reaction to infertility. We hope you find the strategies and tools listed below helpful in supporting your physical and emotional well-being during this time.

Medical Care

• Keep up with annual physicals for well-person care
• Female patients: Identify a local OBGYN/delivery provider for preconception counseling & pregnancy care
• Male patients: See your PCP for routine preventative care and screening for chronic medical problems like diabetes and hypertension
• Keep up to date with vaccines, including flu and COVID

Sleep

• Sleep at least 7 hours per night
• If you are having trouble falling asleep or staying asleep, please contact your provider
• If you have loud snoring or wake up feeling tired, this could be a sign of sleep apnea, which can affect reproductive outcomes
• The Cognitive Behavioral Therapy for Insomnia app has information about sleep hygiene, as well as tips and tools for managing sleep
• General sleep support and meditation tools can be found on Calm and Headspace

Exercise

• Engage in daily movement (such as daily walking or a group exercise class) for weight maintenance, enjoyment, connection, & stress reduction
• Male patients should engage in at least 30 minutes of cardio and/or light resistance training daily. Avoid heavy weight lifting, excessive cycling (no more than 5 hours per week), and excessive exercise.

Nutrition

• Take a multivitamin (Women: prenatal for eggs & carrying; Men: One-a-day or Centrum for sperm)
• Male patients should add fish oil for sperm health in addition to the multivitamin
• Maintain a prudent diet: consume foods that are less processed (in general, those that are lower in sugar and richer in fiber, antioxidants, and omega-3 fatty acids)
  1. Omega-3 fatty acids can be found in low-mercury fish, walnuts, chia, and flax
  2. Antioxidants can be found in fruits and vegetables, such as kale, artichokes, and berries (Supplements are available if you are unable to eat these foods)
• Avoid tobacco, cannabis, and vape
• Consume fewer than four alcoholic beverages per week
• Women: take CoQ10 / Inositol for ovarian support in certain instances (ask your provider)
• Men: avoid all workout supplements and powdered protein due to their potential negative impact on sperm

Stress Reduction Tips

You can reduce your stress in the following ways:

• Elicit the relaxation response through deep breathing, progressive muscle relaxation, meditation, and imagery
• Stay present in the moment as much as possible
  • Notice when your mind is focusing on past or future events
  • Engage in enjoyable activities, socialization, meditation, and mindfulness
  • Some patients find programs such as this guided fertility meditation program through Circle & Bloom to be helpful
• Give care and time to yourself when you need it
  • Give yourself permission not to go to baby showers if it is too painful at this time; if you feel it feels safe to do so, communicate honestly your care for the pregnant friend/ family member as well as why you are unable to attend the shower at this time
• Maintain connections with others
  • Call or text at least one friend or family member outside of your household once per day
  • Join a support group through Atlantic or RESOLVE
• Stay active, and schedule in fun activities
  • Change up your routine
  • Try developing a new skill
  • Engage in activities that you have always found enjoyable
• Read books, listen to podcasts, listen to music, and access online resources that help you feel connected, reassured, and informed
  • Recommendations can be found at RESOLVE and the American Society of Reproductive Medicine Mental Health Professional Group Patient Resources Page
• Create a 2-week wait bucket list
  • Identify fun distractions and coping skills and practice one of these per day during the 2-week wait
• If you have a partner:
  • Set start and end times for talking about fertility each day
  • Schedule time with your partner to do things that are fun and have nothing to do with fertility
• Name and express your feelings and grief
  • Set aside time to write in a journal; write down anything you are thinking and feeling without censoring yourself
  • Notice that you are in the middle of your reproductive and family building story; write out the beginning and middle of your story, and then write out various endings to your story
    • Consider how this part of your life story may shape you in the future – such as by increasing your resilience and expanding your perspective
• Practice internet wellness
  • Take a break from, or limit, social media if it becomes distressing
  • If you find yourself spending a lot of time on the internet searching for information related to your fertility care, notice how it is impacting you. If needed, set a limit on the amount of time that you spend searching for information per day
  • Rely on your provider; they can answer your questions. If you find information online that you would like to review with your provider, please upload the article to the portal, send your provider a message so that they know to review the information, and schedule a time to connect to go over the information together.
  • Access quality information regarding fertility on an app such as Roon

Professional Counseling

Atlantic Reproductive Medicine works closely with the following psychologists who have expertise in reproductive medicine. Rachel Eshel, PsyD can see patients at our clinic.

Christina Celeste Rush, Ph.D.

Clinical Psychologist
Member of American Society of Reproductive Medicine

1002 North Church Street
Greensboro, NC 27401
christinarushphd.com
christina@christinarushphd.com
(919) 451-0570

Julia Woodward, Ph.D.

Clinical Psychologist
Director of the Duke Fertility Center’s Psychological Services Program

5601 Arringdon Park Drive, Suite 210
Durham, NC 27560
Website
(919) 572-8853