Kristin Cook, Certified Nutrition Consultant

For a healthy pregnancy, it’s important that both partners adopt a healthy diet and lifestyle prior to conception.

Eat a well-balanced, nutrient-dense diet high in EFAs, folate, and minerals. Reduce and eliminate caffeine, alcohol, and tobacco. Also, avoid over-the-counter medications, artificial sweeteners, pesticides, and phthalates (a chemical found in plastics, nail polish, and other cosmetics).

Conception and pregnancy are not the time for a no-fat or extremely low-fat diet. Research suggests that consuming fish rich in omega-3 fats early in a pregnancy is associated with lowered odds of both preterm birth and low birth weight. A safe mercury-free option is to take omega-3 fish oil supplements containing EPA and DHA from a manufacturer who guarantees their safety. I recommend 750-1,000 mg daily of combined EPA and DHA.

Take a good quality multivitamin rich in the B-complex family. Alternatively, you may take a prenatal multivitamin, but avoid the synthetic forms of vitamins found in prescription prenatals. Taking 800 micrograms per day of the B-vitamin folic acid prior to and during pregnancy protects against spina bifida, a neural tube defect in developing babies. B6, B12, and folic acid also support the health of the cells in the cervix.

Kristin Cook is a Certified Nutrition Consultant.

Monica Morell, Ph.D., holistic consultant and preconception yoga teacher

Yoga can be beneficial for conceiving, helping physically by aiding in hormonal harmony, and also by infusing energy and vitality to the reproductive area. In addition, it benefits us spiritually by bringing an emotional steadiness into our lives, which in turn helps to prepare for conception.

To assist in preconception, practice Frog pose. Come onto your knees. Straddle your knees out as wide as possible. Turn your feet out so that they are at a 90-degree angle (like a frog). Come down onto your forearms. Draw your shoulders forward so that they are directly above your elbows. Place your hands and forearms firmly on the floor, shoulder-width apart, releasing your hips and back. Gently gaze at a spot between your thumbs.

This quiet, yet powerful, pose helps to release muscles and tissues found deep within the reproductive area. It is a restorative, invigorating pose held for 15 to 25 deep breaths. It helps heal and release, clearing the way for our bodies to conceive.

Monica Morell, Ph.D., is a holistic consultant and preconception yoga teacher in the Greater Boston area. Find her DVD, Fertility Yoga with Monica Morell, PhD, at Fertilit Yoga.

Alda Ngo, Registered Practitioner of Traditional Chinese Medicine

The most important time to prepare your body for a baby is the three months leading up to conception; during this time follicles undergo their recruitment process preparing eggs for ovulation. This is consistent with the Traditional Chinese Medicine (TCM) concept of ‘nourishing the soil before planting the seed.’

TCM is all about balance. Stress can disrupt hormonal balance and shift blood flow away from the developing egg and reproductive organs. Make time for relaxation and meditation, and try gentle forms of exercise that stimulate circulation to the reproductive organs and calm the mind such as tai chi or qi gong.

Along with reducing refined foods, switch to organic foods and eat plenty of steamed dark green veggies. In Chinese medicine, walnuts, black sesame seeds, and papaya are especially good for supporting fertility.

Chinese herbal formulas are prescribed based on individual constitutional patterns, and are always specifically prepared for each individual.

Alda Ngo is a Registered TCM Practitioner at Acubalance Wellness Centre in Vancouver, a TCM clinic dedicated to reproductive health and fertility, Acu Balance.
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