As the New Year begins, it’s the perfect time to focus on habits that support your fertility and overall well-being. Small, consistent changes can make a big difference when you stack them together. Here are simple, actionable habits you can incorporate into your daily routine to maximize your fertility potential.
What Is Habit Stacking?
Habit stacking is a simple yet powerful strategy for building new habits by tying them to existing ones. Instead of creating entirely new routines, you "stack" a new habit onto something you already do consistently. For example, if you always brush your teeth in the morning, you can stack a new habit, like taking your supplements, right after. This approach leverages the momentum of established behaviors, making it easier to stay consistent and achieve your goals. By habit stacking, you can seamlessly incorporate fertility-supporting practices into your daily life. Perhaps you already have a great start on this!
1. Get Moving: Walk for 30 Minutes a Day
Regular movement helps improve blood flow, reduce stress, and support hormone balance, all of which are essential for fertility. Exercise in general supports a healthy insulin response to glucose which is critical for ovulation and egg quality. A daily 30-minute walk is a low-impact activity that can easily fit into your routine. Try stacking this habit with something you already do: take a stroll during your lunch break or after dinner while listening to your favorite podcast. As an added benefit, walking after a meal can help keep your glucose and insulin response in check.This is an important factor when it comes to PCOS.
2. Eat More Vegetables: Aim for 5 Servings Daily
Vegetables are packed with antioxidants, vitamins, and minerals that support reproductive health. Adding five servings a day doesn’t have to be daunting. Stack this habit with your meals: include a vegetable smoothie for breakfast, a hearty salad for lunch, and two sides of greens at dinner. Snacking on raw carrots, cucumbers, or bell peppers also makes it easy to reach your goal.
3. Start Your Day with Protein
Breakfast sets the tone for your day, and starting with a protein-rich meal helps stabilize blood sugar levels and support hormone production. Opt for options like eggs, Greek yogurt, or a smoothie with protein powder. Stack this habit with your morning coffee or tea to ensure it becomes a seamless part of your routine.
4. Take Thoughtful Supplements for Egg Health
Certain supplements can improve egg quality and overall fertility. CoQ10 and fish oil are two powerful options that support cellular energy production and reduce inflammation. Stack this habit with an existing routine, like taking your vitamins with breakfast or setting a daily reminder on your phone. Using a pill sorter can also help this become more routine!
5. Use kegg daily
Cervical mucus is one of the most reliable indicators of fertility. By using kegg consistently, you can identify your most fertile days and perfectly time your efforts to conceive. Stack this habit with a part of your daily routine, such as brushing your teeth in the morning or before bed, to make it second nature. It is empowering to see your data unfold, helping you increase your chances of pregnancy.
Bonus Habit Stacks
- Hydration Drink a glass of water every time you sit down for a meal to stay hydrated, which supports cervical mucus production.
- Sleep Hygiene Pair a relaxing bedtime routine with consistent sleep and wake times to optimize hormone health.
- Mindfulness Practices Combine mindfulness activities, like meditation or journaling, with your walking routine to reduce stress and improve emotional well-being.
Why Habit Stacking Works
Habit stacking is the process of pairing a new habit with an existing one, making it easier to incorporate into your daily life. By anchoring these fertility-supporting habits to routines you’re already doing, you’ll create lasting changes that can significantly boost your chances of pregnancy.
Small Steps, Big Changes
Improving your fertility doesn’t require a complete life overhaul. By stacking habits like walking, eating more vegetables, prioritizing protein, taking supplements, and using kegg, you’ll create a sustainable and effective routine. Start with one or two habits, build from there, and watch how these small changes lead to big results in your fertility journey.
Here’s to a New Year filled with health, hope, and new beginnings!
