Fertility treatment is loaded with physical and emotional pressure and puts quite a heavy burden on the individual undergoing the treatment. In this case, self-care not only helps an individual cope with the emotional burden of treatments but also goes a long way to promote overall health, thus improving the prospects of success.
This blog will shed some light on some functional and efficient strategies for self-care support during treatments based on research evidence and expert recommendations.
Why Does Self-Care Matter During Fertility Treatments?
such as IVF or hormone therapy hint at a series of medical interventions, including medications, injections, and frequent visits to doctors. They take a toll on your body and mind, causing stress and anxiety-depression. According to a study published in the Human Reproduction journal, women who are undergoing treatment for infertility are reported to have a Fertility Treatments higher level of psychological distress than the rest of the population.
Prioritise Mental and Emotional Health
Mindfulness and Meditation Practice
Mindfulness and meditation can also be used to control stress when a person is undergoing treatments for fertility. Techniques of MBSR comprising deep breaths, progressive relaxation, and guided imagery help to improve the state of mind and reduce anxiety levels. A published study in the journal Fertility and Sterility documented the results whereby women undergoing IVF followed an MBSR program with minimum levels of depression and stress during the treatments; these women then received better outcomes with the respective fertility treatments.
Begin with only 10-15 minutes a day of mindfulness practice and increase it as your body becomes accustomed to it.
Consult a Counselor or Support Group
An added emotional support would be couples counselling with a counsellor having special training in fertility issues. Cognitive-behavioral therapy (CBT) can increase emotional resilience and coping strategies for those who are undergoing Fertility Treatments. A fertility support group connects you with others who are going through the same journey, which makes you not feel as alone.
Nurture Your Body with a Balanced Diet
Good nutrition not only enhances your overall well-being but also increases the possibility of a successful treatment outcome. The majority of research studies have supported that a diet assisting fertility rich in nutrients may positively impact fertility.
Main Nutrients to Pay Attention To:
Folic Acid: Ensures normal cell division and can prevent congenital defects. Folic acid is available in some leafy vegetables, cereals with folic acid, and citrus fruits.
Omega-3 Fatty Acids: These are available in fatty fish, flaxseeds, and walnuts as they reduce inflammation and can enhance the quality of reproductive health
Antioxidants: Food items that have high amounts of antioxidants, such as berry nuts and dark chocolates, protect reproductive cells from oxidation.
Iron and Zinc: Iron comes from sources such as lean meats and beans, while seeds and whole grains provide zinc, and it maintains ovulation and reproductive fitness.
A Mediterranean diet emphasises the consumption of fruit, vegetables, lean protein, and healthy fats. This dietary approach has been proven, in many studies, to enhance fertility and pregnancy outcomes.
Maintain Regular Physical Activity
Exercise generally helps in the promotion of overall health, but you must balance this aspect during Fertility Treatments. For instance, moderate exercise improves blood circulation, lowers levels of stress, and restores hormone levels, but over-exercising in some cases will result in the opposite effect.
Some recommended gentle, low-impact activities include the following:
- Yoga – This may help the woman to improve flexibility, relieve stress, and achieve a relaxed state.
- Walking – Brisk walking on a regular basis can help keep cardiovascular health in condition and mood elevated.
- Swimming: This low-impact activity works your entire body without causing much stress on the joints.
Women receiving fertility treatment should avoid high-intensity exercise or any activity that may increase the potential to cause injury or strain.
Get Quality and Timely Sleep
Disrupted sleep and of low quality can interfere with hormonal regulation such as estrogen and progesterone, thus affecting fertility adversely. According to Sleep Medicine Reviews, people who do not have enough sleep experience a range of forms of irregular cycles diminished ovarian reserve, and poor-quality sperm.
Some tips for better sleep:
– Sleep at fixed times daily and wake up at the same time.
– Avoid screens and caffeine at night.
– Your bedroom must be restful, soothing, dimly lit, and preferably a very comfortable mattress.
Getting adequate sleep, at 7 to 9 hours a night, will also boost your mood, strengthen your immune function, and aid in reproductive health, making it a really key component of self-care in Fertility Treatments.
Practice Self-Compassion
Cultivating self-compassion is how you treat yourself with kindness and compassion, particularly in times of trouble. Tell yourself you are not to be blamed for fertility issues and that you deserve credit for putting in an effort and staying persistent in fighting back.
Self-compassion techniques:
Journaling your experience: a piece of paper where you can pour down your thoughts and feelings, utilising emotional processing.
Positive affirmations to yourself: Repeat to yourself phrases like “I am doing my best” or “I deserve to take care of myself.”
Practice gratitude: Reflect on what’s good in your life by creating a daily gratitude journal.
As reported in an article in the journal Journal of Psychosomatic Research, self-compassion interventions reduced IVF-induced psychological stress and anxiety in women, thereby allowing them to cope with the psychosomatic burden better.
Key Takeaways
Be mindful, eat the proper nutrition, exercise gently, and get enough rest time to boost your overall health and raise your probability of a better outcome. Fertility Treatment does not come easy; however, with the right self-care strategies, you’ll be able to face this journey with potential strength, optimism, and hope.