Preparing your Mind and Body For Pregnancy

Courtney Maree Reiman, DACM, LAc, specializing in fertility, pregnancy, postpartum and loss @drcourtneyreiman

In Chinese medicine, we do not differentiate between the emotional well-being and the physical well-being of a person - instead we see all parts of the body as interdependent and operating in relation to one another. This is especially relevant when we consider preparing for conception, as any signs of imbalance in the body (shown in disturbances with sleep, digestion, mood, periods, etc.) can have an effect on the overall performance of our reproductive hormones. 

Below are some questions to help you get more connected with your body and well-being, as well as how to address these concerns:

What are my stress levels like? 

Tired but wired / Always stressed / I can barely get out of bed/ I have an energy surge late at night and can’t fall asleep 

Why this matters

Pronounced dips and spikes in energy levels can wreak havoc on the body, including reproductive hormones. Healthy cortisol levels (one of our main stress hormones) should peak in the early morning hours, giving us natural energy to be productive during the day, and then slowly decrease as the day progresses, allowing for a relaxing evening and restful sleep. If your energy levels leave you feeling groggy upon waking, struggling to get through the day without multiple cups of coffee, then wired in the evening, you know that your cortisol levels are off. So what? Why should you care?

Pregnenolone is the essential precursor for creating both stress (cortisol) and sex hormones (estrogen, progesterone, and testosterone). But if one is in higher demand (i.e., if the body feels it is under threat and needs to create more cortisol to survive), the body will respond and direct its resources there. This means that maintaining a high level of stress on a regular basis triggers the body to steal resources from our sex hormones, leaving these levels out of sync, resulting in potential fertility challenges.

How acupuncture can help

Regular acupuncture treatments work to regulate the endocrine system to minimize an over-stimulated sympathetic nervous system and the misdirection of hormones necessary for reproduction. Acupuncture also focuses on strengthening the immune system which, in turn, works to prevent any misguided inflammatory responses. Outside of your sessions, your acupuncturist will likely give you herbs and/or supplements, dietary and lifestyle recommendations to prolong health benefits between sessions. 

What is my sleep like? 

I fall asleep easily, but wake in the night / I have restless sleep / It takes me forever to fall asleep / I feel like I never fully get to sleep / I live off of 6 or less hours of sleep 

Why this matters

Getting enough rest and quality sleep is essential when trying to conceive. When we go long periods of time without quality rest, erratic levels of melatonin in the body will trigger a ‘fight or flight’ response within the body which gives us the same negative implications as chronic levels of stress. If you have trouble falling asleep or staying asleep (or both), these are indicators that your stress levels may be too high.  

How acupuncture can help

Acupuncture is highly effective in treating sleep disorders. Studies show that acupuncture suppresses overstimulated HPA-axis activity through a central effect on the limbic system (the part of our brain that controls emotions, memory, and some movements), regulation of glucocorticoid receptors, and suppression of cortisol secretion, resulting in a better mood and improved sleep.

What are my periods like? 

Excruciating / Heavy / Wipe me out / Barely there / Irregular / Makes me wanna kill someone

Why this matters

The “personality” of your period can tell us a lot when it comes to reproductive health. The length and regularity of your cycle can be key indicators of hormonal imbalances and whether or not ovulation is occurring regularly. Other factors, like the amount of bleeding, color of blood, clotting, cramping, mood swings, and other symptoms can all point to hormones needing some TLC in order to support conception.

How acupuncture can help

If you experience painful, irregularly occurring (or even absent) periods on a consistent basis, a Chinese medicine practitioner will work with you to create a personalized approach to find relief. Specific acupuncture points along the body (often in conjunction with tailored herbal formulas) are used to ensure there is a healthy and steady flow of blood throughout the body, to nourish the reproductive organs, help eliminate stagnation, regulate periods, and alleviate pain.

When do I ovulate?

When do I what? / I have no idea / Irregularly / How would I know / I don’t ovulate

Why this matters

Without ovulation, you can’t get pregnant. Imbalances with sex and stress hormones can negatively affect if and when ovulation occurs during your cycle. Getting to know when your own “fertile window” occurs (when you ovulate) is extremely helpful when trying to get pregnant. Here is a great resource that will walk you through different methods of tracking your ovulation and can help you tap into your own body’s rhythmic cycle.

How acupuncture can help

Acupuncture, together with appropriate herbs, diet, and lifestyle adjustments, is extremely effective in regulating the cycle and drawing healthy blood and nutrients to the reproductive organs. 

How balanced is my diet?

I constantly feel bloated after eating / I always feel hungry after eating / I skip meals / I don’t have an appetite 

Why this matters

Signs of indigestion and/or an erratic appetite shows us that the body is having difficulty absorbing essential nutrients and eliminating what is not needed. Nutrient deficiencies, food sensitivities, and gut health can all lead to hormonal imbalances and fertility challenges. Think of the kitchen as your first apothecary - whole and natural foods are key and are the best way to fill the gaps of deficient nutrients, even before vitamins and supplements. 

How acupuncture can help 

A proper diet is one of the essential building blocks of optimizing your fertility. Nutrition is a pillar of Chinese medicine, so a licensed practitioner can help you by identifying key nutrients you might be missing, foods that are less appropriate for you, and even foods that can enhance endometrial lining, nourish follicles, and maximize the production of healthy eggs and sperm. 

How healthy is my poop? 

I have no idea / I feel backed-up / I always have the runs 

Why this matters 

Your digestion is another important diagnostic tool, telling us how effectively key body systems, including your hormones, are working. Ease, frequency, shape, color, and even smell can tell you if your body is absorbing food and eliminating waste properly, if beneficial gut bacteria is being compromised, and if there is unnecessary heat, cold, dryness, or dampness in the body - all impediments to a healthy fertility journey.

Keep in mind that larger systems can also suffer from poor, excessive, or infrequent elimination: 95% of our bodies’ serotonin (the neurotransmitter in charge of mood) levels, as well as the largest population of immune cells reside in your gut. If you think of  your body as a machine, you are simply helping your ‘machine’ work as effectively and efficiently as possible by keeping your gut (and poop) clean and tidy.

How acupuncture can help

Your Chinese medicine practitioner will be keenly interested in the nature and regularity of your bowel movements in order to create an accurate diagnosis, so be prepared to discuss this at every appointment. Acupuncture, dietary changes, and herbs or supplements (hello, probiotics) are extremely effective in regulating the bowels, detoxing the liver, optimizing gut health, and regaining harmony among the organs, systems, and hormones associated with your digestion.

How do I practice self care? 

I don’t have time / A glass of wine once I get home from work / Netflix / Order in or go out regularly / Sleep in on weekends since I don’t sleep much during the week

Why this matters

How we take time for ourselves and treat our bodies and minds on a daily basis is a reflection of how ready we are to make space for a baby. If you spend all of your time and energy devoted to work and to others and are left without any energy for yourself at the end of the day (aka ‘I don’t have time to think about me’), how will you have time and space to care for a baby? 

Preparing for pregnancy is about nurturing your whole self - the quality and amount of sleep you allow for your body to rest, the quality of food you consciously consume, the healthy relationships that you nurture, the time you set aside for both physical exercise and quiet introspection, the effort you put into cultivating a positive mental attitude - all of these are powerful (and basically free) self-care practices you can explore to help bring yourself back into balance and find more space to nurture a healthy pregnancy and a new baby.

If you find yourself seeking activities to escape or ‘zone out’ away from true connection with yourself or quality connection with others (i.e. TV, alcohol, Instagram, etc.), I encourage you to consider exchanging them for another activity. You can start slowly! For example, instead of reaching for a glass of wine at the end of a difficult day, consider an after-work sunset walk with a friend, a yoga class, or a nourishing, home-cooked meal. Try this two to three times for two weeks and see how you feel. Note any changes in energy, outlook, interests, and priorities that may shift during the days that you practice more self-care - these types of lifestyle adjustments are both powerful and essential as you prepare for your next chapter.