Planning for pregnancy: the preconception timeline

It takes roughly 100 days for an ovarian follicle (egg) to fully mature and be released during ovulation. This is why preconception care is recommended three to four months prior to conception as it gives us time to get the body, hormones and mind into the healthiest state to give baby the best possible start to life. This goes for the guys too! Sperm takes approximately 74 days to mature and the health of the egg and sperm are of equal importance when it comes to baby’s genetic potential.

Whilst 3-4 months is generally advised for a preconception plan, I often advise a longer period if possible. This is due to the current toxicity levels in our bodies and our environment, the more time we have to prepare our bodies for conception the better.

Timeline:

• 4-6 months out from conception - start phase 1

• 3 months out from conception - start phase 2

Phase 1

Prior to the 3 months of preconception care we want to remove substances that damage the gut lining as this is the starting point for nutrient absorption and a strong immune system. So, before preconception care begins it is ideal for both partners to undertake some form of detox which includes:

·      Abstaining from alcohol, recreational drugs & pharmaceutical drugs (where possible)

·      Identifying & removing endocrine disruptors: these can be found in household cleaning products, cosmetics, water bottles, containers, perfumes, deodorants etc.

·      Reducing refined foods, packaged foods, sugars and saturated fats

To reduce toxic-load and synthetic products that can affect hormones, this is also a great time to invest in the following:

·      A good quality water filter

·      Glass or stainless steel containers

·      Eco-friendly cleaning products including laundry & dishwashing liquid

·      Natural cosmetics

While it may feel like a big shift at the time, it will have a huge impact on your fertility, pregnancy, your future family and the planet.

Weight & Exercise

A body mass index between 18.5 – 24.9 is ideal as being under or over weight can inhibit ovulation and therefore the creation of female hormones and for the guys, weight can affect the quality and motility of sperm. The same goes for exercise, under or over doing it shuts down ovulation.

Being underweight is also a concern and can negatively impact on fertility. In women that are slightly underweight, often a small weight gain of 2-3kgs can result in pregnancy.

Relaxation

The pre-preconception time is a good time to reflect on your relaxation regime as a couple. The reproductive system is smart and knows that in times of stress it is not safe to bring a baby in to the world. The pre-preconception phase is a great time to explore what forms of relaxation may suit you. Some suggestions:

·      Meditation: there are some great apps out there – insight timer, head space etc.

·      Yoga: ticking both the gentle exercise & relaxation boxes

·      Floatation therapy: this treatment has the restorative effects of four hours sleep & the high content of magnesium is perfect for relaxation

·      Making time to enjoy each other’s company: doing the things you love as a couple

Ovulation

Hormone balancing and achieving regular cycles is key for fertility and conception, as is creating awareness of the signs of ovulation. You can track the days of your cycle using a calendar or an app (app suggestion: kindara), the average ovulatory cycle is between 25 – 32 days. Monitoring temperature throughout the cycle is another way of tracking ovulation, your temperature rises after ovulation, so you’re able to tell once you have ovulated. Finally, becoming aware of fertile cervical fluid will assist the couple in determining the most fertile times of the cycle, enhancing the chances of conceiving. Cervical fluid changes throughout a cycle, the closer you approach ovulation your discharge will become more copious, stretchy and clear and may resemble raw egg white. This is a a helpful sign to take into consideration when you are timing intercourse for conception.

Phase 2

Once the couple has reached a base-level of health and there’s an understanding of fertile windows, we can begin the 3-4 months of optimising fertility. While continuing all of the above, it is recommended that the couple provides the body with the nutrients required for healthy DNA, egg & sperm maturation and embryo development.

Foods for Fertility

·      Nuts & Seeds: contain selenium and vitamin E for hormone health

·      Oily Fish: source of anti-inflammatory essential fatty acids that support embryonic development

·      Cooked Tomatoes: rich in lycopene for increasing male fertility

·      Leafy green vegetables: rich in folate

·      Meat (in moderation): source of iron for ovulation, building stores for pregnancy and  placenta development & vascularisation

I love my patients to receive their nutrients through a wholefoods diet, though with the current state of our depleted soil this isn’t always possible. Other reasons to include supplements in your preconception journey is to replenish nutrient deficiencies (most deficiencies are a result of coffee intake, alcohol, stress and poor diet). Supplements are a an important part of a preconception journey to help enhance egg & sperm quality and provide nutrients for pregnancy. My suggestions are:

For women:

• Naturobest ~ Preconception Multi Women (1 capsule with breakfast and lunch)

• UltraClean DHA (or vegan DHA) essential for the proper development of infants and children and offers mood and nerve support for mothers (2 capsules daily)

• Fem21- a good addition if symptoms of hormonal imbalances persist (e.g. irregular cycles, painful periods, heavy periods, PMS)

For men

• Naturobest ~ Men’s Preconception Multi (2 capsules, daily)

 Read this article if you would like to learn more about why I don’t recommend Elevit.

As always, I would love to assist you in your fertility and conception journey so please book an appointment to receive customised care.