How to Improve Egg Quality for IVF

IVFFertility

Mar 1

Elisa Henry Morton, CEO of Eat Heal Move, sitting on desk with mug in hands and smiling off into distance

I see many women at all stages of their fertility journey and one of the most common questions I get asked is “How can I improve my egg quality for IVF?”

When it comes to improving egg quality, and embryo quality, for in vitro fertilization (IVF), or any other type of assisted fertility treatment including intrauterine insemination (IUI) and egg freezing, there is no one singular thing but rather a combination of supportive practices that you can implement to help improve your overall health and wellbeing. The side effects of those practices can subsequently improve your egg health.

Here are my top ten tips for improving your egg quality for IVF:

1. Eat a well-balanced diet:

Eating a nutrient-dense, well-balanced diet with lots of variety is a wonderful way to support your overall health, maintain a healthy weight, balance your hormones, and reduce inflammation, all of which can help when it comes to high-quality eggs. I recommend that my clients fill their plate with plenty of whole foods including fruits and vegetables, especially dark leafy greens (kale, spinach, asparagus, and brussels sprouts) and citrus fruits which are high in powerful antioxidants, including vitamins C and E, folate, and beta carotene. Protein can come from a variety of sources including whole grains, beans, and legumes, nuts, and seeds, along with low mercury fish such as wild-caught salmon (a great source of selenium and vitamin D). I also recommend adding whole organic eggs from pasture-raised chickens as the yolks contain fertility-boosting omega-3 fatty acids EPA and DHA, along with vitamins A, D, E, and K2. I encourage my clients to limit their consumption of processed food and avoid foods that are high in saturated fat, and artificial sugars and sweeteners. If you have an underlying health condition or food allergy/intolerance, I recommend a consultation with a registered dietitian or nutritionist prior to beginning IVF.

I also recommend that my clients incorporate a prenatal vitamin prior to commencing their fertility treatment or becoming pregnant. A prenatal vitamin contains essential vitamins and minerals such as folate, choline, omega 3 fatty acids, vitamins B, D, and iron. All of this helps to prepare your body for a future pregnancy, fill in any nutrient gaps and support your baby’s neural tube and brain development. When choosing a prenatal vitamin look for a brand that does not contain common allergens (gluten, wheat, soy, dairy, shellfish, nuts, eggs) artificial colors, sweeteners, or preservatives. If you have an MTHFR gene mutation it is important to choose a prenatal vitamin that includes methylated folate. Additionally, your physician or healthcare provider may recommend that you take CoQ10 (coenzyme q10) or DHEA (dehydroepiandrosterone) both of which have been shown to improve egg quality and quantity when preparing for IVF. Please consult your physician prior to taking any new supplements as these may interact with your fertility drugs.

2. Get plenty of rest:

Sleep (or, lack thereof) affects everything, from our mood to our digestion, productivity, hormone function, and overall wellbeing. Getting enough sleep is not only important when preparing for IVF success but for your overall health and wellbeing. I recommend that my clients aim for between 7 and 9 hours of sleep each night depending on their personal circumstances. The best way to do this is by implementing a nighttime routine that includes going to bed at the same time each night (even on weekends), keeping your phone out of the bedroom or placing it on ‘do not disturb’ mode, wearing an eye mask to block out unwanted light, and avoiding too much water or stimulation (phone, TV, caffeine, alcohol, etc) just before bedtime. One thing to be aware of is that changes in hormone levels (during pregnancy or an IVF cycle) may contribute to changes in sleep patterns, including difficulty falling asleep or staying asleep, needing to get up to use the bathroom during the night, vivid dreams and even nightmares. Implementing an evening routine that involves supportive sleep-inducing rituals such as taking a bath, reading a book, diffusing essential oils (I like lavender for sleep), or journaling can be helpful prior to the start of any fertility treatments.

3. Incorporate supportive movement into your day:

Daily movement is a wonderful way to support both your physical and mental health. I recommend my clients choose a gentle restorative practice that helps to support the parasympathetic nervous system such as pilates, yoga, cycling, swimming, or walking. All of these are low-impact activities that support the cardiovascular system without putting too much stress on your joints. A restorative yoga practice can not only help to manage stress, but also improve your body’s natural immune response, and help to balance your hormones. Pilates can be beneficial for strength, balance, endurance, and muscle tone of the core and pelvic floor muscles, helping to prepare your body for a potential pregnancy. I found daily walking to be incredibly supportive during my own (ongoing) fertility journey which has included three miscarriages, two rounds of IVF, and subsequent procedures and recovery time. Walking was something that I could continue to incorporate into my daily routine without needing to stop or modify during my IVF treatment and was a great way to show my body some extra TLC. As always, remember to listen to your body, ensure that you are properly hydrated, and consult your healthcare provider or physician before beginning a new exercise regime especially if you do become pregnant.

4. Manage your stress:

Preparing for any type of Assisted Reproductive Technology (ART) including IVF can be an incredibly stressful time both for the individual undergoing treatment and their partner. For this reason, it can be helpful to minimize other stressors in your life (such as work-related pressures) and be aware of common triggers (including people, and events) prior to embarking on your treatment. Stress before, during, and after IVF treatment can be multidimensional - including emotional, physical, and financial stress. In my own experience, I was dealing with chronic stress associated with a history of recurrent pregnancy loss (RPL), the fear of permanent infertility, and feelings of hopelessness. I also found the process of navigating daily injections, blood tests, and ultrasound appointments at the fertility clinic (especially during COVID-19) to be a great source of stress. Daily meditation, regular exercise, talking to your partner about how you are feeling, and prioritizing self-care are all great tools for helping to manage stress and something that I recommend to my clients as they prepare for their fertility treatment. Additionally, you might find it helpful to speak to a Mental Health provider that specializes in reproductive health.

5. Minimize exposure of environmental toxins:

As humans in the modern world, we are exposed to a number of pollutants, environmental toxins, and endocrine-disrupting chemicals on a daily basis so doing what you can to minimize exposure at an individual level is important when preparing for any type of fertility or assisted reproductive treatment. I recommend looking at the products that you are consuming on a daily basis including skincare, makeup, haircare, and household cleaning products, and swapping these for clean alternatives. EWG's Skin Deep® cosmetic database provides practical solutions to help minimize everyday exposures to potentially toxic chemicals in personal care and beauty products. I also recommend installing a water filter or purchasing a filtration system that can sit on your counter. Not only will this remove harmful bacteria and chemicals found in the water, it is also helpful for promoting hydration. Lastly replacing any single-use plastics and food storage containers for glass, ceramic or stainless steel will minimize your exposure to endocrine-disrupting chemicals.

6. Regular Acupuncture:

Acupuncture is a time-honored technique that uses hair-thin needles at strategic acupoints on the body to address and treat a number of health conditions including anxiety, neck and back pain, headaches, sleep disorders, immune health, and digestive problems. These acupoints are aligned with channels of energy, called meridians, that transport Qi (vital life force) within the body for the promotion of optimal health. In the case of fertility, regular acupuncture (in addition to herbs and supplements recommended by your practitioner) is a wonderful way to help balance hormones, minimize symptomatic and irregular periods, reduce inflammation, and promote blood flow to the uterus and ovaries helping to thicken the uterine lining (endometrium). It is also helpful for improving symptoms associated with endometriosis and PCOS (polycystic ovary syndrome). Acupuncture may also help to increase the number of eggs (follicles) that have reached maturation and are retrieved during an IVF cycle, contributing to improved fertilization success rates as was the case with my own experience.

7. Find a supportive community:

IVF can sometimes feel like an incredibly lonely and isolating journey which is why surrounding yourself with a network of supportive friends and family can be so beneficial for boosting your mood and positivity. Reaching out to a friend that has experienced IVF can be particularly helpful on those days that you’re feeling extra-hormonal, or frustrated as they too can understand what you are going through and offer advice. In addition to friends, family, and community it’s also important to establish a team of healthcare providers that will help you to feel supported, calm, and empowered during your fertility journey. My own IVF “fertility support team” consists of my Reproductive Endocrinologist, Acupuncturist, Licensed Therapist, Chiropractor, and Energetic Healer - yep, it takes a village! Robyn has an incredible team of fertility specialists that collaborate with reproductive endocrinologists, OB-GYNS, and other medical physicians.

8. Practice Mindfulness:

Mindfulness is the practice of bringing your awareness into the present moment. Incorporating a daily mindfulness practice such as meditation, or journaling is a great way to bring your attention to the present moment so that you can connect with your breath and body. When you are actively in the present moment you can acknowledge and accept your thoughts, feelings, and bodily sensations without worrying about the past or getting caught up in the future. I recommend that my clients bring ‘moments of mindfulness’ into everyday tasks, such as eating mindfully; giving thanks, minimizing distractions, and paying attention to the texture and flavor of food while eating. Spending time in nature, to sit in stillness with your thoughts, allowing yourself to fully connect with your breath and your body. Keeping a daily gratitude journal is a way of bringing intention into the day and focusing on the things in your life that you are thankful for. Another great way to bring mindfulness into your day is by focusing on one task at a time rather than multitasking.

9. Prioritize your self-care:

You cannot fill from an empty cup which is why self-care is such an important pillar of my coaching philosophy and something that I encourage my clients to prioritize daily. Self-care needn’t be expensive or time-consuming, it is simply the practice of taking an active role in protecting your own wellbeing and happiness, in particular during times of stress (hello, IVF). I encourage each of my clients to incorporate supportive practices that they can easily and consistently implement into their daily routine as they prepare for IVF. This can be as simple as tracking hydration, getting outside for 20 minutes a day, reading a book, setting aside time to rest (in addition to sleep), and practicing self-compassion. Setting healthy boundaries for self and others, and scheduling time for joy, play, and connection are also great ways to practice self-care.

10. Things to minimize/avoid:

When preparing for IVF it is important to give your eggs the best chance of fertilization for implantation and successful pregnancy rates by minimizing and avoiding things that can reduce the number of mature eggs or impair the quality of your eggs. I recommend that my clients reduce their caffeine intake to no more than one caffeinated beverage per day (remembering that coffee, some teas, soda, and energy drinks all contain caffeine). It is also beneficial to moderate consumption of alcohol, and avoid cigarettes as the chemicals found in cigarettes can mutate the DNA in a woman’s egg cell, leading to poor egg quality and making some of the eggs unsuitable for fertilization.

A stack of books next to a plant in front of a framed art with the word "flourish"

Just a reminder that it takes an egg approximately 90 days to mature prior to ovulation, which means that you should allow at least three months when trying to improve your egg quality. It also takes time to balance hormones, minimize symptomatic and irregular menstrual cycles, and improve symptoms associated with endometriosis and PCOS.

It is also important to keep in mind that each person’s ovarian reserve (remaining egg supply with which to produce a baby) is unique to the individual and is influenced by a number of factors including age, lifestyle, and medical history. Prior to beginning any type of Assisted Reproductive Technology (ART), your doctor will likely do a transvaginal ultrasound along with additional diagnostic testing including bloodwork to measure your hormone levels. Particular hormones including anti-mullerian hormone (AMH), follicle-stimulating hormone (FSH), and inhibin B can help indicate the number of viable eggs remaining. A transvaginal ultrasound will look at the number of “activated follicles” helping your doctor to estimate the total ovarian reserve. This fertility assessment will help to determine your reproductive potential and ideal protocol prior to commencing treatment.