What are the Lifestyle Recommendations for Improved Mental Health During Family Planning?

Today I am going to talk about lifestyle recommendations and how they can lead to improved mental health and fertility.

The cool thing about using nutrition and lifestyle changes for health, is that, in general, what leads to better mental health also leads to improved fertility!

There is no “one-size fits all” nutrition and lifestyle recommendation. Everyone has specific needs. However, there are general principles that assist everyone in becoming healthier.

First, it is important to take a prenatal vitamin if you are planning a pregnancy. There are higher amounts of nutrients such as folate, iron, calcium, vitamin D, DHA (an omega-3 fatty acid), and iodine. Prenatal vitamins help healthy fetal development and support the soon-to-be pregnant person to remain healthy for conception, pregnancy and postpartum.

Beside a prenatal vitamin, nutrition is paramount. Eating healthier starts with looking at what you are currently eating and drinking. Take an honest inventory of your usual food intake. Write it down on paper or type it if you prefer.

Do you see a lot of fast food? How about processed foods in general? Keep in mind that processed foods include premade snacks that may or may not claim to be healthy by saying “low fat” or “only 100 calories,” etc. How about soda? Even diet soda counts!

Wherever you see soda, I recommend replacing it with flavored water or sparkling flavored water if you like the bubbles.

I also recommend replacing as many fast food and processed foods with whole foods whenever you can. Whole Foods is not just the name of a grocery store; it is an entire edible item that comes from nature. Examples are vegetables, fruits, whole grains, and lean meats/fish.

In general, there really is no such thing as too many veggies. Veggies as snacks, with dinner, lunch, and even breakfast if you like. Some people do not like raw vegetables, which is ok. You can cook them but be mindful of how you cook the vegetables. Use healthy fats like canola or olive oil when sautéing or roasting or you can even steam them for less oil use if you are looking to reduce calories. The one caveat I will note is that for nutrition purposes, starchy vegetables such as corn, potatoes, and eggplants count in the grain category because of the higher carbohydrate content.

Fruits in moderation are good for you, especially if used in place of common American dessert items like ice cream, pie, and cake. The best practices for fruits are to eat the whole fruit rather than juices because juices have a lot of sugar that can contribute to causing diabetes or gestational diabetes.

For whole grains, things can be a bit tricky. Gluten, or wheat, is a hot topic. Some people are big proponents for a gluten-free diet while others state a gluten-free diet is not beneficial unless there is a specific illness such as Celiac disease. I am somewhere in the middle of the spectrum. Of course, if one has celiac disease, they must follow a gluten-free diet to avoid illness.

There are certain conditions that seem to respond well to gluten-free diets (GFD). Migraines and epilepsy are two conditions that are improved with the absence of gluten. There is emerging evidence that a subset of people with schizophrenia have improved symptoms with a GFD. And, some people with depression and anxiety respond to a GFD. However, the research is somewhat mixed.

I usually tell patients that if they are interested in trying a GFD for approximately 3-4 weeks and seeing how they feel, I am happy to assist them in that endeavor.

Another sticky topic is around animal products. Some people insist on vegan diets while others don’t. I am, again, in the middle of the spectrum. I am happy to assist with diet recommendations for those who want to eliminate animal products, and I will also work with your nutritional needs if you still wish to consume animal products.

The most important part of a vegan diet is to ensure you are obtaining enough nutrients, specifically vitamin B12 because that is not made by plants. You will have to obtain that vitamin through supplementation. Also, a vegan diet is best when you are focusing on whole foods, not eating too many carbs, and limiting processed foods. Adding healthy fats from nuts, seeds, and plant oils is imperative to mental well-being.

For those who want animal products as a part of their diet, the same advice regarding focusing on whole foods, not eating too many carbs, and limiting processed foods applies, you just also have to pay attention to what types of meats you are consuming. Lean meats such as chicken and fish should be eaten more often than red meat. Also, the portion size makes a difference! Americans tend to eat much more meat than is recommended in a meal. It is fine to continue eating meat but try replacing some of it with vegetables to achieve mental wellbeing and boost your fertility.

Finally, I want to say that exercise is important for mental health and fertility. Most of us sit around all day working. The key to sticking with an exercise routine is to do an activity that you enjoy. If you do not enjoy the gym, then do not buy a membership to one. If you like dancing, go dancing with friends and skip the alcohol or join a dance class. If you enjoy spending time with your dog, then walk your dog further than you have been or even try running with them and see if you like it.

Of course, I can provide more specific advice once I get to know a person and their goals for mental health and fertility.

The most important thing to remember is to work closely with a reproductive psychiatrist who listens and can work with you to meet your mental health and fertility goals.

If you would like me to be your reproductive psychiatrist, please click on the “Book Appointment” button and schedule your free 15-minute consultation with me, Dr. Mills. 

Thanks for reading, have a great week, and remember, Mental Health is Freedom!

Dr. Mills is the Founder and Chief Medical Officer of Freedom Psychiatry, located in California. She focuses on achieving mental wellness using medication, nutrition, and lifestyle changes.