Fertility Friday: Carbohydrates

As we learn more about how our bodies work, we are learning more about how carbohydrates effect our metabolism and hormones. Carbohydrates, once ingested, become glucose (sugar). Some carbohydrates are digested very quickly and turn to sugar quickly. Other carbohydrates have a slow burn and take longer to turn to sugar in the system. These slowing burning carbohydrates are a better choice to keep hormone levels under control. Glucose peaks effect insulin (a hormone) which effects sex hormones. Think of the metabolism like wood burning furnace. We want to keep the fire going all day, without having to stoke it too much and without letting it go out. Carbohydrates that are slow burners are ones that have a low glycemic index. Low glycemic index carbs include:

• Beans: white, black, kidney, lentil
• Soy beans
• Nuts, almonds, walnuts
• Small seeds like anything smaller than a pumpkin seed
• Intact grains like spelt, kamut, wheat, oat, rye, rice, barley
• Large pitted fruits like peaches, mangos, avocados, and strawberries

Tip Tuesday: Write it Down

As you think about your birthing experience, write it down. Visualize how you see the labor and delivery experience progressing and your own reaction to what happens. Keep in mind, while the timing of labor can be unpredictable, a lot of what happens once labor starts can be steady, calm and reassuring.  Write down where you will be, who will be with you and different birthing scenarios as well as a the perfect dream scenario.  While we can't always "plan" for birth, we can "try on" different scenarios.

Fertility Friday: Stop Bad Habits

We all have some bad habits that we need reminding every once in a while to cut out of our life.  It takes 21 days to form and break habits, so encourage yourself to try something for 3 weeks before you completely disregard it. Some major bad habits we need to come clean about relating to fertility are:

• Smoking. No amount of smoking is ok when trying to conceive or have good overall menstrual health.  Nicotine and the preservatives in cigarette smoke can interfere with egg quality and hormone levels.
• Caffeine. Caffeine is moderation is ok. One cup of coffee and one other source from chocolate or tea is ok, but a double extra grande with an extra shot may be pushing it. Be mindful of how much caffeine you consume.
• Sedentary lifestyle. If you have no exercise in your life, think about setting a realist goal and getting something going.
• Drink plenty of water.