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We have made it to the two week wait... now what should I do with my eating?

The two week wait has arrived! Time is now travelling slower than we ever thought possible and the need to distract ourselves is at an all time high! Along with google searching "early pregnancy symptoms" multiple times a day, another thing we tend to wonder is, is there something I should be eating to help with implantation?

The two week wait refers to the luteal phase of pregnancy which runs from the day after ovulation, right through to when your period begins (or is scheduled to begin). Our little embryo will implant into the endometrium lining between the 5-7th day after fertilization, which is when our hCG will begin to be produced. In order for this to happen, we want to be focusing on supporting a thick, healthy endometrium and lowering our levels of inflammation as much as possible.

Here are a few key ways that you can help to maximise the possibility of your embryo implanting:

  • Limit caffeine

The safe limit of caffeine if you are trying to conceive or are pregnant is no more than 200mg. To put this into perspective, a cup of tea might have 60-80mg and an instant coffee could have 80-120mg. A cafe- bought coffee or standard double shot could have 220-250mg caffeine. It's easy for the caffeine to add up and push you over the safe limit so just make sure to keep your intake minimal and switch to decaf hot drinks where you can.

  • Check and limit supplements that are not recommended for pregnancy

Some supplements that we take prior to pregnancy or when trying to conceive (such as vitamin E for some women), do not have adequate safety data for pregnancy. It's recommended that you should supplement as if you are pregnant during the two week wait, which means being cautious with your medications and supplements and checking labels before taking if you are unsure. This also means that you should definitely keep taking your prenatal vitamin as this is going to continue topping-up your nutrient stores and support baby when pregnancy happens.

  • Avoid alcohol

"Drink unless it's pink" is an old saying that is not going to help our chances of successful implantation. Alcohol increases inflammation and can interfere with the development of the uterine lining. There is no safe time to drink throughout pregnancy no matter how early or late you are into it. So pour yourself a glass of soda water and know that you are doing the best you can to grow a healthy baby!

  • Eat a variety of wholegrains

It's a boring recommendation I know but the outcomes can be substantial. Eating lots of wholegrains like oats, rice, and quinoa, are fantastic in supporting a thick, healthy uterine lining, and providing our body with adequate fibre, folate, and iodine- which can all support implantation.

  • Eat the rainbow

Think smoothies packed with loads of different foods and colours, salads made with handfuls of raw goodness in all different colours, and a mixture of roast veggies with your evening meal. We all know that veggies and fruit are great for us and when it comes to fertility this statement is even more true. Our gut microbiome, egg and sperm health, endometrium (uterine lining), and risk of miscarriage are all linked to our vegetable and fruit intake. Aim for atleast 5 serves of vegetables and 2 serves of fruit every day.

  • Omega 3

Omega 3 is a powerful anti-oxidant and can not only help with reducing inflammation in the body but will also support the growth and development of a healthy uterine lining (endometrium). Good dietary sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), walnuts, chia seeds and flaxseeds. If needed, omega-3 supplements can be considered, but it's advised that you check with your dietitian prior to supplementing.

The two week wait can feel like we have no control over what happens- but the truth is that we do. We can do our best to eat well and nourish our body to support a healthy uterus, low levels of inflammation and oxidative stress, and give that embryo the best chance of implanting.

If you would like some personalised support and guidance on how to make effective, science-backed nutrition changes then please get in touch. Book your first initial consultation today and lets get started.


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