We often think of self-care as taking care of our emotional selves – seeking support from loved ones, attending therapy, relaxation tools like meditation. With the physical toll that the hormonal treatments and medical procedures that encompass the physical side of IVF, it’s crucial to take care of your physical health. Practicing physical self-care can help you feel more in control, reduce stress, and support your body through the stages of IVF. Here are some key strategies to help you prioritize your physical well-being during your IVF journey.
1. Adequate Rest and Sleep
Repeat after me: rest can be productive. IVF treatments can leave you feeling physically drained, potentially unable to maintain the same kind of production output (whether that’s at work, or at the gym, or in your social life) that you are typically used to seeing yourself maintain. Prioritizing adequate sleep and rest is crucial for your body to heal and recharge as you move along your journey. Poor sleep can interfere with your hormone production and balance, your emotional reserves and your energy levels, making it more difficult to cope with the challenges of IVF. Remind yourself frequently that IVF is a temporary season in your life, one that requires you to take as good care of yourself as possible. There will be time in your life for greater productivity – it is more than okay to accept a bit more rest in this time.
Tips for Better Sleep and Rest:
Prepare for sleep first thing in the morning: studies show that if we expose ourselves to direct sunlight in the morning, it helps to kick-start our circadian rhythm – the internal system that helps our minds and bodies understand the difference between day and night and that helps us build up sleep pressure to be able to fall asleep at night.
Create a sleep-friendly environment: keep your bedroom dark, quiet and cool. Consider using a white noise machine if external sounds disrupt your sleep.
Practice good sleep hygiene and develop a sleep routine: try to maintain a schedule with your sleep, going to bed and waking up at the same time every day, even on weekends. Avoid screens (phones, TVs, etc) at least an hour, or more, before bed to get a break from the blue light they emit.
Rest throughout the day: Power naps (15-30 minutes) can help alleviate fatigue and improve focus without affecting your nighttime routine. Some of the medical treatments can really cause fatigue, especially nearing the end of an egg retrieval cycle, or getting on those embryo transfer hormones!
2. Stay Hydrated and Nourish Your Body
Nutrient-rich foods support both your fertility and your overall well-being, which is just as important. The medications used during IVF cycles can sometimes cause bloating, mood-swings, or changes in appetite. Staying hydrated helps to reduce the risk of bloating and discomfort from hormonal changes. Optimal nutrition also supports healthy egg quality and can help reduce stress levels related to treatment. *these are general tips for optimal nutrition – always consult with your doctor about your nutrition throughout your treatment.
Foods to Incorporate for a Well-Balanced Diet:
Fruits and vegetables: high in antioxidants, these help reduce inflammation and improve your body’s ability to heal. They also provide fiber to aid in digestion and support your immune system. Aim for a colorful variety of fruits and vegetables to ensure you are getting a range of nutrients.
Whole grains: quinoa, brown rice, oats and whole wheat provide essential B vitamins and fiber.
Healthy fats: Omega-3 fatty acids, found in foods like chia seeds, walnuts and fatty fish (like salmon) are beneficial for hormone health. These fats support the reproductive system, reduce inflammation, and improve the quality of eggs and sperm.
Increase lean-protein intake: poultry and fish, plant-based proteins like lentils, beans, chickpeas, and quinoa, and eggs (which also boast an excellent source of choline, a nutrient that supports egg health).
Iron-rich foods: iron helps prevent anemia, and include red meat (in moderation), poultry, beans, lentils, spinach. Pro tip: pair iron-rich foods with Vitamin-C rich-foods (i.e., citrus, tomatoes, or bell peppers) for increased absorption of the iron.
Staying hydrated: proper hydration is imperative to overall health, including reproductive health. IVF medications can sometimes cause dehydration, which can worsen bloating and fatigue. Drinking plenty of water helps improve circulation, reduce bloating, and support overall organ function. Aim for 8-10 glasses of water per day.
Limit processed foods and sugar: these foods can disrupt hormone balance and negatively impact egg quality and fertility. Doctors also usually recommend limiting caffeine intake.
3. Gentle Exercise: Keeping Your Body Active Without Overdoing It
While it is crucial to listen to your body and rest as needed, staying active during IVF can also help reduce stress and improve overall health. It is usually advised, however, to avoid intense exercise routines that could interfere with your treatments or cause undue stress on your body.
Exercise Tips During IVF:
Engage in light exercise: activities like walking or swimming are great ways to keep your body moving without overexerting yourself.
Practice yoga: especially restorative or gentle classes; yoga can help reduce tension, improve circulation, and support relaxation.
Avoid high-impact exercises when your medical team advises: strenuous activities like running, weightlifting or intense cardio can be physically demanding and may increase stress on your body. Follow your doctor’s direction on this.
4. Holistic Support for IVF: Massage and Acupuncture
Complementary therapies like massage and acupuncture can provide relief from the physical and emotional stress of IVF. These therapies can help reduce tension, promote relaxation, and improve circulation, all of which support overall well-being during treatment. There are a number of research articles that explore the benefit of acupuncture while undergoing IVF treatment. Research findings are not conclusive wholly, but there are a number of studies that have measured a benefit of acupuncture on IVF success rates i.e., (Hullender, 2019).
Physical self-care during IVF is not just about managing discomfort. It’s also about supporting your body and mind as you go through a challenging journey, and also setting yourself up for success. By prioritizing rest, nutrition, gentle exercise and holistic therapies, you can improve your chances of feeling balanced, relaxed, and empowered throughout the IVF process. And if you need me, I’m here! I have experience working with individuals and clients going through the process of IVF and I am here to help support you on your journey. I also wrote a comprehensive post on maintaining whole-person self-care while going through fertility treatments that may be a helpful read!
References:
Hullender Rubin, L.E. (2019, Dec. 13). Point of Influence: What is the Role of
Acupuncture in In Vitro Fertilization Outcomes? Medical Acupuncture.
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