Healthy eggs are a key part of successful conception. While women are born with all the eggs they’ll ever have, egg quality can be nurtured and improved through intentional lifestyle choices. It takes about 90 days for an egg to mature, so give yourself 3+ months to see the effects of these changes.

1. Nourish with a Fertility-Friendly Diet

✅ Eat:

• Colorful fruits & vegetables: Rich in antioxidants that protect eggs from oxidative stress (e.g., berries, spinach, bell peppers).
• Healthy fats: Avocados, olive oil, nuts, seeds, and wild-caught salmon support hormone production.
• High-quality protein: Organic poultry, pasture-raised eggs, lentils, and legumes.
• Complex carbs: Quinoa, sweet potatoes, oats, and brown rice help balance blood sugar.
• Leafy greens & cruciferous veggies: Provide folate, calcium, and support estrogen detox.

❌ Avoid:

• Processed foods, refined sugars, and trans fats
• Excess caffeine (>1 cup/day)
• Alcohol and smoking

💊 2. Fertility-Focused Supplements​

Always consult with your healthcare provider first. These nutrients are key for egg health:

• Prenatal Vitamin: Choose one with methylated folate, not folic acid.
• CoQ10 (Ubiquinol): 200–600 mg/day – boosts mitochondrial function in eggs.
• Omega-3 Fish Oil: 1000–2000 mg/day of EPA/DHA – reduces inflammation.
• Vitamin D: Aim for serum levels of 40–60 ng/mL.
• Myoinositol: Especially helpful if you have PCOS or insulin resistance.
• N-Acetyl Cysteine (NAC): Powerful antioxidant that supports egg quality.

💤 3. Prioritize Restorative Sleep

• Aim for 7–9 hours of uninterrupted sleep per night.
• Sleep in a dark, cool room and keep a regular bedtime.
• Avoid screens 1 hour before bed—try reading, meditation, or journaling instead.

🧘‍♀️ 4. De-Stress Your Life

Stress raises cortisol, which can interfere with reproductive hormones.

Try:

• Mindfulness meditation or prayer (10 minutes daily)
• Gentle yoga or breathwork
• Gratitude journaling
• A walk in nature
• Laughter & joy – make time for fun!

🏃‍♀️ 5. Move Your Body—Gently

Exercise boosts circulation and hormone balance, but over-exercising can stress the body.

• Best options: Brisk walking, yoga, Pilates, swimming, light strength training
• Aim for 30 minutes most days, but avoid high-intensity workouts if your cycle is irregular or you're underweight.

💆‍♀️ 6. Supportive Therapies

• Abdominal or fertility massage: Promotes pelvic circulation and relaxation.
• Acupuncture: Shown to support hormone balance and improve blood flow to ovaries.
• Castor oil packs: May help with detox and circulation (avoid during your period).

🧪 7. Track & Test

• Test your vitamin D, thyroid function, iron, and AMH levels with your doctor.
• Monitor ovulation with a Mira Device,

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