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Writer's pictureAudrey Hickey

19 Essential Tips for Navigating Your IVF Journey

Updated: 4 days ago

Starting an IVF cycle can unleash a storm of emotions, from anxiety and sadness to uncertainty. The process is often long, physically taxing, and costly, and when you factor in two weeks of hormone injections, feeling overwhelmed is completely understandable.


This guide is designed to support you through these challenges by offering practical tips for managing your physical, mental, and emotional well-being during this demanding period.

Woman at OBGYN

Tips for Physical Health During IVF


Eat nourishing foods 

How you feed yourself impacts your physical health and well-being. That’s even more important when you're going through IVF. 

Eating the right foods during IVF can potentially improve egg quality, uterine health, ovulation, and hormonal balance. One study points to the Mediterranean diet as the ideal option. 

Key aspects of this diet include:


More:

  • Fresh fruits and vegetables

  • Whole grains (quinoa, farro, rye, barley, and whole grain pasta)

  • Legumes (beans, chickpeas, lentils, and peas)

  • Healthy fats (avocado, extra-virgin olive oil, nuts, and seeds)

  • Lean proteins (salmon, sardines, and poultry)

  • Low-fat dairy products


Less:

  • Red meat

  • Refined grains

  • Processed foods 

  • Sugar

  • Salt 

 

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Hydrate 

Getting in your eight glasses of water a day just got even more important. As counterintuitive as it sounds, more fluids = less bloating, a common symptom around the time of egg retrieval.


Water is always a solid option but consider incorporating electrolyte drinks like coconut water or low-sugar electrolyte tablets as well. These can help maintain proper hydration and potentially alleviate some discomfort associated with the IVF process.


Limit caffeine and alcohol

When it comes to drinking your favorite beverages during IVF, there's a mix of flexibility and caution. The good news is you can still enjoy your morning caffeine, albeit in moderation. Consuming up to 200 mg of caffeine daily, equivalent to one cup of coffee or two matcha lattes, is generally considered safe. 


As for alcohol, it’s best to consult your doctor. Some professionals recommend complete abstinence, while others may be okay with the occasional glass of wine during the stimulation phase. Either way, you should avoid alcohol after an embryo transfer as you may become pregnant. 


Get lots of sleep

Between the heightened hormone levels, frequent doctor visits, and all of the other daily life stuff, it’s no wonder people going through IVF feel so tired. 


The advice here is simple: Give your body what it needs. Aim for eight hours of sleep per night and take short naps during the day if you feel fatigued. 


Prioritize movement

Even if you don't feel particularly energetic, a short walk or gentle stretch can help alleviate pain and reduce bloating during IVF. 


For those feeling more active, consider low-impact activities such as light jogging, cycling, using an elliptical machine, or practicing yoga. These can help maintain your fitness level without putting undue stress on your body.

Woman practicing yoga

You likely won’t be in the mood for high-intensity workouts during this time, but in case you are, avoid CrossFit or other HIIT exercises. Your ovaries are expanding due to the fertility medication and these activities can increase your risk of ovarian torsion (when the ovary twists on itself, causing intense pain).

 

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Try a sauna

This tip might seem unconventional, but it's worth a try if you're looking for relief from IVF symptoms. The heat of a sauna can enhance circulation, potentially easing the aches and pains you're experiencing. Additionally, it can promote relaxation, which is crucial during the physically, mentally, and emotionally demanding IVF process.


Massage

There's plenty of discussion about fertility massages and their potential to improve pregnancy chances. While we can't endorse any of these claims, we will mention a study that found abdominal massage could reduce pain around IVF injection sites.

 

Tips for Mental Health During IVF


Find a therapist

IVF is mentally and emotionally demanding. Managing medication schedules, coping with medication-induced changes, and enduring the two-week wait period all test your resilience. 


Given these challenges, seeking professional support, ideally from someone experienced in fertility treatment counseling, is beneficial. This provides a safe space to express your feelings, share your thoughts, and develop coping strategies. 


Ease your expectations

It’s natural to have hopes and fears during IVF but try to let go of expectations about what might happen. This includes concerns about how long the process will take or how you’ll handle the various procedures. Holding onto these thoughts can add unnecessary pressure to your mental load, which you definitely don't need during such a demanding time.


Meditate and breathe

Whether you sit in silence for 10 minutes or practice box breathing, these techniques can reduce stress and anxiety during the IVF process. They help keep your worries at bay, anchoring you in the present moment and preventing you from getting lost in "what ifs."‘

Woman journaling
Journal 

Journaling during IVF offers lots of benefits. On the most basic level, keeping a detailed journal helps you track symptoms, cycles, and bodily changes, providing a clearer understanding of your progress and better preparing you for potential challenges. 


Beyond that, it also serves as a safe outlet to release pent-up emotions without fear of judgment, making it easier to cope with the challenging IVF process. But most importantly, taking a few moments each day to vent to your journal can reduce stress, promoting a healthier mental state. 

 

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Clear your schedule 

Minimize social and work obligations on the day of your egg retrieval procedure and the following two days. You'll likely feel tired, bloated, and sore, so having no commitments will help ease your mind and allow you to get the rest you need.


Avoid too much planning

In addition to clearing your schedule around the egg retrieval period, consider avoiding major plans, such as attending a faraway wedding or taking a vacation, during the IVF process. 


The regimented injection schedule, frequent doctor visits, and inherent stress make having big events on your calendar an added burden. This can increase your stress levels and make the process more challenging than necessary.


Stick to established routines 

As challenging as it may be, do your best to maintain regular routines and a fixed schedule. Not only will it help you stay organized, but it will also create a sense of normalcy and control during a period when everything feels chaotic.

 

Tips for Emotional Health During IVF


Socialize 

Although you probably won’t feel like a social butterfly during IVF, it’s important not to isolate yourself entirely. Spending time with close friends doing relaxing activities, such as watching a movie or meeting for coffee, can help you maintain a sense of normalcy and provide a welcome distraction from the medical aspects of your journey.


Do things to take your mind off IVF 

Dive into a new video game, unleash your creativity with some crafts, get lost in a captivating book, or experiment with a new recipe. These activities may seem trivial when you’re dealing with something as life-changing as IVF, but they can provide a much-needed escape and keep your spirits up, no matter what happens. 


Lean on your partner

While you're dealing with injections and blood tests, it's important to remember that your partner is facing their own struggles. Seeing you tired, frustrated, and emotionally drained can be hard for them, especially when they can't take away your pain. Keep this in mind when interacting with them. 


Make sure to openly share your feelings, regularly check in with each other, and carve out time for fun activities together. This helps both of you stay connected and supported through the ups and downs of the IVF process.


Curate social media 

When scrolling through Instagram starts to trigger feelings of jealousy or frustration, it’s time to mute or unfollow accounts showcasing pregnancy or young children. This small adjustment keeps the focus on you and makes a big difference in maintaining your emotional well-being.


Allow yourself to grieve

Experiencing the long and challenging IVF journey, only to find out you’re not pregnant, is deeply disheartening. Give yourself the space and time to acknowledge and process your feelings.

 

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Disclaimer

The medical information in this article is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.


Please consult your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition. Gay Moms Club expressly disclaims responsibility and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this article. Gay Moms Club does not endorse specifically any test, treatment, or procedure mentioned.

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