Supporting Implantation
Photo credit to Unsplash
If you caught my Instagram Live, you know this week we’re talking about how to support implantation, that two-week period between ovulation and when you get a positive pregnancy test. A lot of women call it the “dreaded two-week wait” but I’m hoping that after you have the right information on how to support yourself through diet, supplements, lifestyle and mindset, you won’t dread it at all.
I’m going to breakdown what foods to start incorporating, some lifestyle changes you can make today and how you might approach your exercise.
But first, what is implantation?
Implantation is when the sperm has already fertilized the egg to create an embryo and the embryo buries and attaches itself to the lining of your uterus. This usually occurs 7-12 days after ovulation and results in a positive pregnancy test.
When we were conceiving our second baby, it took a little longer and I felt like I lived a year of my life in two-week increments waiting to see if implantation occurred. Talk about stressful (hint: stress is not what we want when it comes to implantation).
Implantation occurs when the endometrial lining in the uterus is thick, which is caused by a healthy dose of progesterone. Many of us with PCOS struggle to create enough progesterone, and stress and inflammation in the body can further deplete our beloved progesterone.
Steps to Support Your Body in Implantation
Step #1 – Nutrition
Nutrition for the two-week wait is no different than supporting your overall fertility or even having a healthy pregnancy. You want to incorporate leafy greens; fruit, a natural antioxidant which we will talk more about later; lean protein like fish, chicken and turkey (just make sure it’s wild, pasture-raised and organic when possible); and complex carbohydrates like sweet potato, quinoa and butternut squash.
Blood sugar control is crucial for successful implantation and early embryo development. Always pair your carbohydrates with a protein and healthy fat. For instance, if you are having sourdough bread, pair it with an egg and avocado to keep your blood sugar levels happy.
Step #2 – Vitamins and Supplements
I am a big proponent of getting as many vitamins and minerals from the whole, real foods we eat but unfortunately in this day and age, our food is not what it used to be. This is where vitamins and supplements come in. These are a few I recommend for fertility and implantation (my favorite specific brands are linked).
Prenatal – Make sure it has folate and not folic acid. Folic acid is the synthetic form of folate and is not as easily absorbed by our body.
Omega 3s – There are specific brands that are formulated for conception and pregnancy.
Antioxidants – These are your best friend when it comes to conceiving, as they help to inhibit the oxidative stress in your body therefore helping lower inflammation. A few of my favorites are CoQ10, Vitamin C and Glutathione.
Always check with your doctor or healthcare provider before adding any new supplements or vitamins into your routine.
Step #3 – Hydration
Drink your water. Sounds easy right? Unfortunately, our water quality has been deteriorating for years so it’s important to make sure you’re drinking filtered water. However, when we filter water we’re also removing some important trace minerals. Seems confusing right? To make it simple, filter your water and then add drops of a trace mineral supplement back in to ensure you’re staying hydrated.
Step #4 – Caffeine and Alcohol
I personally love my coffee! During conception, I chose to limit my caffeine to one cup a day and I always drank it after a meal to ensure it didn’t spike my blood sugar. If you don’t drink caffeine or choose to cut it altogether, even better.
When it comes to alcohol, I chose to cut it out entirely during the two-week wait. I wanted to do everything I could to support conception. According to the Centers for Disease Control and Prevention (CDC), there is no known amount of alcohol that is safe during pregnancy or when you are trying to get pregnant. Talk to your doctor on this specific topic if you have questions.
Step #5 – Exercise
Keep your workouts low to moderate intensity versus high intensity during this part of your cycle. High intensity workouts can create more cortisol in the body which in turn can cause stress and an imbalance in blood sugar, which are two things we want to avoid in the two-week wait.
Research suggests short bouts of high-intensity workouts in patients with PCOS can still be helpful for improving insulin resistance, so save that HIIT workout for your follicular phase or the beginning of your cycle.
We will be talking about Supporting Implantation all week over on Instagram so come join the conversation in stories and in the grid, you can also send me a DM with any specific questions you have.
May the odds be ever in your embryo’s favor.
It’s important to note that I am not a medical doctor and this information should not be considered personal medical advice. Rather, it is meant to illustrate my personal experience. You should always consult with your healthcare provider before incorporating, changing or removing medications from your health plan.