Resource Guide for Trying to Conceive
Welcome to our comprehensive resource guide for women who are trying to conceive. At Onyx Acupuncture, we believe in empowering women with the knowledge and tools to support their fertility journey. This guide offers a blend of holistic advice, including dietary recommendations from both modern nutrition and Traditional Chinese Medicine, as well as practical tools for tracking ovulation. Whether you're seeking insightful books and podcasts, hormone-supportive foods, or effective ovulation tracking methods, you'll find valuable resources to enhance your fertility. We are here to support you every step of the way on your path to parenthood.
Books and Podcasts
Books
“Taking Charge of Your Fertility” by Toni Weschler A comprehensive guide to understanding your menstrual cycle and using natural methods to track fertility.
"It Starts with the Egg" by Rebecca Fett Focuses on improving egg quality through lifestyle changes and supplements.
"The Impatient Woman's Guide to Getting Pregnant" by Jean M. Twenge Provides practical advice and research-based information on increasing your chances of conceiving quickly.
"Making Babies: A Proven 3-Month Program for Maximum Fertility" by Sami S. David and Jill Blakeway Combines Western and Eastern medicine approaches to boost fertility.
Podcasts
"Fertility Friday" Explores fertility awareness, reproductive health, and natural birth control.
"The Fertility Warriors" Offers support and advice for women navigating the emotional and physical challenges of infertility.
"As a Woman" Dr. Natalie Crawford discusses fertility, IVF, and women's health.
Dietary Advice
Increasing Omegas and Healthy Fats
Fatty Fish: Salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids.
Nuts and Seeds: Flaxseeds, chia seeds, and walnuts are excellent sources of omega-3s.
Avocados: Packed with healthy fats and vitamins that support hormonal balance.
Olive Oil: Use extra virgin olive oil for cooking and salad dressings.
Hormone-Supportive Foods
Leafy Greens: Spinach, kale, and Swiss chard are high in folate, which is essential for hormone production.
Berries: Rich in antioxidants, they help protect eggs from damage and support overall reproductive health.
Whole Grains: Quinoa, brown rice, and oats provide steady energy and support hormonal balance.
Eggs: Contain choline, which is important for fetal brain development.
Traditional Chinese Medicine (TCM) Foods for Fertility
Goji Berries: Known to nourish the blood and enhance fertility.
Royal Jelly: Believed to support ovarian health and improve egg quality.
Black Sesame Seeds: Help balance hormones and nourish the liver and kidneys.
Maca Root: Used to enhance energy, stamina, and hormonal balance.
Tools to Track Ovulation
Ovulation Test Strips
Easy at Home Ovulation Test Strips Affordable and easy-to-use strips that detect the surge in luteinizing hormone (LH).
Digital Ovulation Monitors
Mira Fertility Tracker Uses AI to provide personalized fertility insights by measuring hormone levels.
Inito Fertility Monitor Tracks multiple hormones to give a more comprehensive view of your fertility window.
Physical Signs
Cervical Mucus Monitoring Observe changes in cervical mucus throughout your cycle. Fertile mucus is clear, stretchy, and resembles egg whites.
Basal Body Temperature (BBT) Charting Measure your basal body temperature daily to detect the slight rise that occurs after ovulation.
Additional Tips and Rescources
Keeping the Body Warm: According to Traditional Chinese Medicine (TCM), keeping the body warm, especially the ankles, neck, lower abdomen, and back, is essential for conception. Cold can stagnate energy flow, so wear warm clothing, use heating pads, and avoid sitting on cold surfaces to support your reproductive health.
Stress Management:
Yoga: Practicing yoga helps reduce stress and improves overall well-being, which can positively impact fertility.
Meditation and Mindfulness: Techniques such as deep breathing, guided imagery, and progressive muscle relaxation can help manage stress.
Acupuncture: Regular acupuncture sessions can help balance hormones, reduce stress, and improve blood flow to the reproductive organs. I recommend weekly acupuncture treatments for at least 90 days before trying to conceive (TTC).
Prenatal Vitamins: It's crucial to start taking a high-quality prenatal vitamin, such as NFH Prenatal SAP, to ensure your body has all the necessary nutrients to support a healthy pregnancy.
Regular Exercise: Engage in moderate exercise such as walking, swimming, or yoga to maintain a healthy weight and promote circulation.
Adequate Sleep: Ensure you get 7-8 hours of restful sleep each night to support hormone regulation and overall health.
Hydration: Drink plenty of water throughout the day to keep your body hydrated and support overall health.
Avoid Toxins: Limit exposure to environmental toxins by choosing organic foods, using natural cleaning products, and avoiding plastic containers.