We all know that exercise habits and routines are important for health, especially if our work makes us spend many hours sitting or with little movement.
For many people it is part of a daily routine, but for those who do not, it is difficult to establish one. It can be very frustrating to start and stop over and over again. Sometimes it is preferable to schedule a walking routine while listening to music or a podcast, and once we have established it, add more cardio or strength exercise. Starting with walks for half an hour a day would be enough, and it is recommended to create a healthy habit.
Another option is to try different sports or activities, until we find something that we really want to do. We can also develop a personalized training, which in addition to being adapted, gives us an extra motivation from a professional. If you can’t find anything that motivates you, try to keep and increase your rides.
There are multiple types of exercise that can help us improve the pelvic floor towards pregnancy and subsequent recovery: yoga, pilates, Kegel, hypopressives, among others, always guided by a professional to be able to adapt them to each phase safely.
Exercise during pregnancy is also highly recommended, and there are adapted yoga and pilates options to maintain constant activity that will provide us with many benefits, both in our health and our quality of life during pregnancy.
Rest, and especially nighttime sleep, is essential when we make a comprehensive health assessment. Not only because they can affect biological functioning due to the alteration of circadian rhythms, but because a lack of sleep will make our day to day difficult, increase our stress, and this will finally make it difficult for us to maintain healthy habits (we have less energy for exercise) and nutrition problems (we crave more carbohydrates when we sleep worse).
Tips for a good sleep routine:
- Maintain habits and routines of stable sleep and wake times. 7-8 hours of rest at night are ideal for an adult.
- Avoid stimulants (coffee, tea, alcohol) from 4:00 p.m.
- Exercise, but not close to bedtime.
- Avoid long naps during the day (more than 30 min.)
- Create an environment that encourages sleep: low lights at home, avoid screens, block notifications after a certain time, and we can even find blue light blocking glasses that help us improve the rise in melatonin.
- Incorporate meditation / relaxation sessions before bed.
Stress is a natural mechanism of our body to respond effectively to maximum demand situations. Our body is prepared to manage this specific situation but, if it is maintained over time, the natural mechanism will stop working correctly and stress will become chronic. Bad habits and routines do not help chronic stress, and if it does not decrease, it can affect our health.
This has not been shown to affect the results of assisted reproduction treatments, but it will affect our management of emotions during this time, especially when we talk about nutrition and lifestyle habits. Like a lack of rest, stress can sabotage our efforts to improve. Therefore, the changes should be made looking for options and tools that do not increase but decrease it.
Among them we can try directed techniques, such as meditation, mindfulness and hypnosis. Other activities that positively help are painting, drawing, writing, cooking, among others, that we find enjoyable.
Good eating habits and routines are a fundamental part of our health, and especially of the hormonal one, so it is advisable to pay special attention to them when we are in search of pregnancy, during and in the postpartum period.
- The more varied our diet, the more varied in nutrients it will also be.
- TIP: If you have digestive pains, try having fruit at breakfast or between meals, not after eating.
- TIP: It is preferable to eat the whole fruit and not in juices, since we remove the fiber and the natural sugar will quickly reach our blood.
- Fats are very important, but they must be of quality: extra virgin olive oil, coconut oil, avocado, nuts, seeds, etc.
- Carbohydrates are also important and necessary, avoiding free sugars.
- Our diet can have a variety of quality carbohydrates: legumes, whole grains (especially those made from spelled and rye), rice, oats, potatoes, sweet potatoes, among others.
- TIP: you can lower the glycemic index of potatoes, sweet potatoes, rice and legumes if you cook them the day before and leave them in the fridge. The next day, they are consumed without overheating them (below 85ºC) and we will obtain resistant starch that, in addition, is a prebiotic food.
- Reduce red meat and eat quality meat, for example: organic or eco.
- Fish: increase the consumption of blue fish and avoid the large ones due to their mercury content (pike, emperor, bluefin tuna, swordfish, and shark).
- Organic products can be a good option, but it is not essential that everything we eat is eco / bio. We can find a lot of difference between eggs quality (code 0/1 is recommended), chicken, also in fruits and vegetables that are consumed without peeling.
- Three meals a day is sufficient. It is important to be satisfied with them. It is not advisable to do intermittent fasting without professional monitoring.
- The healthy plate (based on Harvard’s) is a very good guide to know the recommended portions, and calculate by eye without having to worry too much.