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Better Eggs
Simple and accessible daily decisions to improve oocyte quality
In episode 4, how our small daily habits can have a significant impact on the quality of our oocytes.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Simple missions to improve oocyte quality
- Why does the body prioritize my survival first over my fertility
- How diet, sleep and stress influence oocyte quality
- How can tobacco, pollution and heavy metals disrupt my cells and hormones
- How to better organize my meals (chrono-nutrition) to support my fertility
- Why sleep is a major pillar of fertility
- Concrete ways to reduce my daily stress
My overall health before fertility
For the body, the top priority remains the survival of the individual before the survival of the species.
If a part of the organism “Sound the alarm” (significant stress, deficiencies, other health problems), the energy will be directed to this before reproduction, which can impact the quality of cycles, oocytes or spermatogenesis.
The idea is not to say that you have to be “perfectly healthy” to conceive: but, as much as possible, optimizing your health before or during a pregnancy project helps to support fertility and can also have a positive impact on the future health of the child, which depends on what her parents pass on to her during pregnancy.
💡 Key figures
Research has shown thatA sleep that is too short of hours) is associated with a lower chance of pregnancy, including in AMP, while sleep around 7—8 hours seems associated with better outcomes
Food, energy and chrono-nutrition
The key is also a diet that is adapted in terms of quality, quantity and timing.
She explains that many patients think that they are “eating a balanced diet”, but that by digging, there is often a great deal of room for improvement (types of food, cooking, distribution over the day, protein intake, quality fats, vegetables, etc.).
It gives some simple guidelines:
- Switch from a very sweet breakfast to a breakfast that is richer in proteins and good fats, which fits better with chrono-nutrition;
- Adapting energy intake (not too little, not too much, in terms of physical activity);
- Be accompanied by a nutritionist or dietitian for personalized advice compatible with your constraints (tastes, habits, schedules).
Reflet also offers a program dedicated to pro-fertility food, Fertily Diet, which provides a global basis before going further, if necessary, with a professional.
Sleep, Stress, and Fertility
Carole points out that sleep influences almost every function in the body: blood pressure, immunity, fertility, psychological state...
Numerous studies show that poor or insufficient sleep can disrupt reproductive hormones, oocyte quality and the chances of pregnancy, including in the context of AMP.
It offers some basic guidelines for sleep
- Room dedicated to rest (no screens, no video games, no TVs)
- Regular ventilation, Sufficient darkness
- Limit screens In the evening after the meal
Stress should only To be a punctual mechanism (for example fleeing from danger), but that today it often becomes chronic, with a negative impact on hormones, inflammation and fertility.
Carole distinguishes between different types of stress: oxidative (tobacco, pollution, lack of vegetables), psychological, organizational... and encourages to act on everyone with adapted tools (lifestyle, support, stress management techniques).
Concrete tools to reduce stress
Practical and simple tips exist for everyone:
- Take real breaks without feeling guilty, for”Unplug” the nervous system
- Reconnecting with nature (walks, forest when possible, bird sounds)
- Practicing a pleasant physical activity (walking, yoga, swimming...) without aiming for performance
- Take time for yourself during the week (painting, creative activity, massage, fun time)
She also mentions the use of essential oils:
- The benefits of essential oils in olfaction (for example lavender officinalis if you like the smell, ylang-ylang, petit grain bigaradier, citrus, chamomile), by remaining careful and in case of doubt by talking to a health professional
- The fact of being able to drop a drop under the pillow (and not directly on the skin) to enjoy the scent all night
- The association with practices such as cardiac coherence, meditation, yoga or visualizations such as “memory of a soothing place”, similar to what is used in self-hypnosis
Sexuality can also participate to relaxation and to the bond of couple, beyond design “performance” alone.
And as a bonus, 3 concrete tools to quit smoking:
- The book, Alan Carr's Simple Method ;
- The application Kwit ;
- Dedicated hypnotic sessions.
🔎 Useful definitions
🎯 Actions concrètes
- I can Honestly ask myself if I am feeling “at my best” about my overall health even before talking about fertility;
- If I smoke (or if my/my partner smokes), I can consider asking for help to quit, knowing that it can already improve the situation in a few months;
- I can Try a breakfast that is lower in sugar and higher in protein and in good fats to better support my energy throughout the day;
- I can Establishing a sleep routine: no blue screen after the evening meal, no TV or video games in the bedroom, airy room dedicated to rest;
- If I don't sleep well, I can try to add a little soothing routine before bed (breathing, meditation, gentle yoga, a drop of appropriate essential oil under the pillow after professional advice if necessary);
- I can block in my calendar 1 to 2 slots per week “for me” (walking, yoga, painting, painting, massage, activity that gives me pleasure);
- If I feel overwhelmed by stress, I can talk to a health professional or therapist about it, and test simple tools like cardiac coherence, meditation, or listening to soothing sounds (birds, nature) to help me relax.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Simple missions to improve oocyte quality
- Why does the body prioritize my survival first over my fertility
- How diet, sleep and stress influence oocyte quality
- How can tobacco, pollution and heavy metals disrupt my cells and hormones
- How to better organize my meals (chrono-nutrition) to support my fertility
- Why sleep is a major pillar of fertility
- Concrete ways to reduce my daily stress
My overall health before fertility
For the body, the top priority remains the survival of the individual before the survival of the species.
If a part of the organism “Sound the alarm” (significant stress, deficiencies, other health problems), the energy will be directed to this before reproduction, which can impact the quality of cycles, oocytes or spermatogenesis.
The idea is not to say that you have to be “perfectly healthy” to conceive: but, as much as possible, optimizing your health before or during a pregnancy project helps to support fertility and can also have a positive impact on the future health of the child, which depends on what her parents pass on to her during pregnancy.
💡 Key figures
Research has shown thatA sleep that is too short of hours) is associated with a lower chance of pregnancy, including in AMP, while sleep around 7—8 hours seems associated with better outcomes
Food, energy and chrono-nutrition
The key is also a diet that is adapted in terms of quality, quantity and timing.
She explains that many patients think that they are “eating a balanced diet”, but that by digging, there is often a great deal of room for improvement (types of food, cooking, distribution over the day, protein intake, quality fats, vegetables, etc.).
It gives some simple guidelines:
- Switch from a very sweet breakfast to a breakfast that is richer in proteins and good fats, which fits better with chrono-nutrition;
- Adapting energy intake (not too little, not too much, in terms of physical activity);
- Be accompanied by a nutritionist or dietitian for personalized advice compatible with your constraints (tastes, habits, schedules).
Reflet also offers a program dedicated to pro-fertility food, Fertily Diet, which provides a global basis before going further, if necessary, with a professional.
Sleep, Stress, and Fertility
Carole points out that sleep influences almost every function in the body: blood pressure, immunity, fertility, psychological state...
Numerous studies show that poor or insufficient sleep can disrupt reproductive hormones, oocyte quality and the chances of pregnancy, including in the context of AMP.
It offers some basic guidelines for sleep
- Room dedicated to rest (no screens, no video games, no TVs)
- Regular ventilation, Sufficient darkness
- Limit screens In the evening after the meal
Stress should only To be a punctual mechanism (for example fleeing from danger), but that today it often becomes chronic, with a negative impact on hormones, inflammation and fertility.
Carole distinguishes between different types of stress: oxidative (tobacco, pollution, lack of vegetables), psychological, organizational... and encourages to act on everyone with adapted tools (lifestyle, support, stress management techniques).
Concrete tools to reduce stress
Practical and simple tips exist for everyone:
- Take real breaks without feeling guilty, for”Unplug” the nervous system
- Reconnecting with nature (walks, forest when possible, bird sounds)
- Practicing a pleasant physical activity (walking, yoga, swimming...) without aiming for performance
- Take time for yourself during the week (painting, creative activity, massage, fun time)
She also mentions the use of essential oils:
- The benefits of essential oils in olfaction (for example lavender officinalis if you like the smell, ylang-ylang, petit grain bigaradier, citrus, chamomile), by remaining careful and in case of doubt by talking to a health professional
- The fact of being able to drop a drop under the pillow (and not directly on the skin) to enjoy the scent all night
- The association with practices such as cardiac coherence, meditation, yoga or visualizations such as “memory of a soothing place”, similar to what is used in self-hypnosis
Sexuality can also participate to relaxation and to the bond of couple, beyond design “performance” alone.
And as a bonus, 3 concrete tools to quit smoking:
- The book, Alan Carr's Simple Method ;
- The application Kwit ;
- Dedicated hypnotic sessions.
🎯 Concrete actions
- I can Honestly ask myself if I am feeling “at my best” about my overall health even before talking about fertility;
- If I smoke (or if my/my partner smokes), I can consider asking for help to quit, knowing that it can already improve the situation in a few months;
- I can Try a breakfast that is lower in sugar and higher in protein and in good fats to better support my energy throughout the day;
- I can Establishing a sleep routine: no blue screen after the evening meal, no TV or video games in the bedroom, airy room dedicated to rest;
- If I don't sleep well, I can try to add a little soothing routine before bed (breathing, meditation, gentle yoga, a drop of appropriate essential oil under the pillow after professional advice if necessary);
- I can block in my calendar 1 to 2 slots per week “for me” (walking, yoga, painting, painting, massage, activity that gives me pleasure);
- If I feel overwhelmed by stress, I can talk to a health professional or therapist about it, and test simple tools like cardiac coherence, meditation, or listening to soothing sounds (birds, nature) to help me relax.
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