how to get pregnant

How to Get Pregnant

An Exclusive Publication by:

Pregnancy Guide:

Mind, Attitude &

Stress

Pregnancy Guide

Family Planning, Cycles &

Intercourse

Exercise, Activity &

Bodyweight

Diet, Food & Nutrition

Sleep, Rest & Recuperation

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Vertili Pregnancy Guide: How to Get Pregnant

© 2011 ANF INNOVATIONS, LLC. All rights reserved.Licensed under the Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.

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The contents of the Vertili Pregnancy Guide guide, including but not limited to text, images, graphics, illustrations, artwork,

trademarks and logos, are strictly for informational purposes only. These contents are not intended to diagnose, treat, cure or

prevent any disease, and are not intended to substitute or replace the advice, diagnosis, or treatment recommendations of a

medical professional, physician or health care provider.

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Contents

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Contents

• Introduction 3

• Chapter 1 - Mind, Attitude & Stress 4

• Chapter 2 - Sleep, Rest & Recuperation 10

• Chapter 3 - Diet, Food & Nutrition 16

• Chapter 4 - Exercise, Activity & Bodyweight 22

• Chapter 5 - Family Planning, Cycles & Intercourse 27

• Conclusion 32




Introduction


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Introduction

Trying to get pregnant while juggling today’s modern and

demanding lifestyle is a daunting task; that is why we created

the Vertili Pregnancy Guide – to provide you with a quick and

easy guide to help you optimize your chances of conceiving

and get pregnant in a few easy steps!

By reading and following the principles and concepts within

the Vertili Pregnancy Guide, you can significantly optimize

and increase your chances of conceiving.

The Vertili Pregnancy Guide consists of 5 Chapters:

•Chapter 1 – Mind, Attitude & Stress

•Chapter 2 – Sleep, Rest & Recuperation

•Chapter 3 – Diet & Nutrition

•Chapter 4 – Exercise, Activity & Bodyweight, and

•Chapter 5 – Family Planning, Cycles & Intercourse

All chapters of the guide are interdependent and work together

synergistically; maximizing your chances of conceiving when

followed correctly and together.

Most importantly, the Vertili Pregnancy Guide is an easy-to-

follow guide; created to help you find the ideal balance in

your daily routine. By introducing you to the Vertili Pregnancy

Guide and equipping you with an understanding of its unique

principles and concepts, you can tailor the guide to suite

your daily routine when trying to get pregnant!

Mind, Attitude &

Stress

Pregnancy Guide


Intercourse


Bodyweight








Chapter 1 – Mind, Attitude & Stress


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Chapter 1 of the Vertili Pregnancy Guide discusses the

importance of Mind, Attitude, and Stress towards conception.Chapter 1 - Mind, Attitude & Stress

You may place little emphasis on it, but positive thinking

improves your moods, keeps you healthier, alters your

attitude, and yes, even increases your chance of getting

pregnant.

Your mind controls your physical movements and emotions,

so it isn’t hard to believe that it also controls your inward

bodily functions such as fertility. Your mind is also the

central point for your attitude, the way you perceive your

surroundings, and ultimately, the stress that negatively

affects your body.

Stress also plays a large role in poor health, decreased

appetite, erratic sleep patterns, and is often the starting

point for an overwhelming number of complications. The

daily attitude you create during the day is also part of your

inner emotions which control your hormone levels and fight

off adverse stress levels.

Mind, Attitude &

Stress


Intercourse


Bodyweight



Pregnancy Guide






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Stress is a power force that can negatively affect many healthy

people, stems from all parts of our lives, and unpredictably

affects each person differently (Fig. 1, p. 6).

Many people revert to thoughts of work, finances or other

education; the three typical reasons relentless stress is

experienced throughout our daily lives. Whilst some women

handle stress very effectively and rarely feel a difference

in stress levels, for most women, the negative effects of

stress and the ways in which it’s handled, influence your

body’s ability to get pregnant.

Unfortunately, the most difficult part about stress and

your mind’s ability to cause negative physical results isn’t

well understood by medical professionals. Most medical

professionals agree that there is a strong connection between

stress and your mind in relation to infertility; however, they

are unable to quantitatively connect the complex dots.

Additionally, because stress affects people in so many

different ways, isolating and testing the influence the mind

has on fertility, and trying to replicate such results in a

laboratory to treat problems directly, is very difficult.

One thing has been studied, and that is the rise in epinephrine

(adrenaline) and cortisol levels in the body during high

durations of stress. Medical professionals also believe that

lowering stress levels increases uterine proteins; giving the

egg a more viable lining to implant.

Because high stress increases adrenaline levels, your

body remains in a “fight or flight” mode, which causes it to

decrease blood flow in areas of your body which are deemed

unneeded during instinctive stress modes. Therefore, when

stress is eliminated from the mind, blood flow returns to

normal. Consequently, uterine blood flow is increased,

providing an abundance of and increasing chances for

conception.

The Science Behind Stress & FertilityScientists are unsure of the direct correlation between

stress and fertility. It’s understood and suspected that the

health of your mind plays a key role in the health of your

organs, but its direct relation has been carefully studied with

only clues and theories instead of hardened facts.






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A study conducted on women who reported being stressed

and other women who claimed to have little stress in their

lives, was reported in the Human Reproduction Journal.

Scientists asked the women who were pregnant how their

attitude and feelings were during the time of conception.

It was found that women who felt good and experienced

moments of happiness, were more likely to conceive than

those who were feeling depressed.

Additionally, in 2005, scientists reported in the Fertility

and Sterility Journal that women who underwent fertility

treatments when they were in a state of happiness, were

also more likely to have positive outcomes as opposed to

those who were saddened or stressed.

The scientists took the testing a step further and questioned

women who weren’t pregnant while testing ovulation.

Scientists found that the women who reported high levels of

stress and depression, ovulated 20% less than those who

didn’t. Furthermore, of the stressed and depressed women

who produced eggs, they were 20% less likely to conceive.

Scientists have also noticed a rising trend in infertility in

women of today from those of past generations, i.e. parents

and grandparents. They report that the infertility rate of past

generations, when most women stayed home and cared

for the home, was at a low of 10%. Women of today are

expected to work, take care of the home, and conceive and

care for children, all at the same time! This increased level

of stress and responsibility is reported to have raised the

rate of infertility to over 40% for women of today.

Skeletal (Skull)Bone density reduction

& arthritis

Muscular (Arms)Aches, pains& stiffness

Circulatory (Heart)Heart disease &

hypertension

Respiratory (Lungs)Asthma, bronchitis

& emphysema

Endocrine (Thyroid)Thyroid & adrenal

irregularity

Reproductive (Ovaries)Menstrual Cycle

Irregularity

Nervous (Brain)Anxiety, insomnia

& headaches

Integumentary (Skin)Dry & brittle hair,

skin & nails

Digestive (Stomach)Nausea, cramps

& ulcers

Lymphatic (Thymus)Coughs, colds, �u

& sickness

Excretary (Bladder)Bladder urgency& incontinence

Figure 1 - Effects of Stress on the Human Body






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MassagesMassages were discovered to reduce stress and increase

fertility. A great massage reduces mental stress as well

as the physical stress that is disseminated throughout the

body when the mental health of a person is clouded. Medical

professionals have even taken a significant interest in the

reduction of physical stress from massages, and several

2004 reports in the International Journal of Neuroscience

showed that massages lowered the muscular tension and

physical signs of stress, such as a patient’s heart rate and

brain waves.

In-home TherapyIn-home therapy has become increasingly popular amongst

women trying to conceive, and many report that it greatly

helps their mind ease from tension. In-home therapy has

the added relaxation benefit of being treated at home and

not having to travel in traffic to an appointment. Massage

therapy like a simple Swedish massage or foot reflexology,

increases moods and enhances the body’s ability to rid its

physical muscles of the toxic effects of daily stress.

Overcoming StressAlthough the connection between stress and infertility

is unclear, the evidence overwhelmingly supports the

importance of lowering stress levels to improve fertility.

Your mental state undoubtedly influences your ability to

conceive even if the direct relation is still unknown. For most

women, the decision to release and remove stress is more

difficult than the process of doing it. Controlling your mind

is increasingly difficult; especially since its function is to

control you.

AcupunctureAcupuncture is an effective and archaic form of therapy used

by ancient Chinese to relieve stress, and involves a therapist

placing tiny needles in precise areas of your body. The

precise placement of needles is believed to help the body

release toxins and achieve an improved state of calmness.

Scientists have reported that acupuncture has helped

women increase fertility by up to 42%, as opposed to those

who haven’t relied on acupuncture and have experienced a

fertility rate of 26%.






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Positive ThinkingMedical professionals have emphasized the role of positive

thinking while trying to conceive. Although it can be a difficult

task if you are undergoing difficult times with family, friends or

colleagues, the effect of positive thinking on fertility can’t be

taken lightly. Sometimes when stress becomes unbearable,

your mind is unable to relinquish the continual bad thoughts

that poison your mental state.

Positive thinking practices the habit of reminding yourself

of the good in all the bad, reminding you to remember what

good you have in your life, and focusing more clearly on

positive aspects of your life, rather than the stressful ideas

that harm your body and any surrounding negativity.

Controlling Feelings & EmotionsWhile Premenstrual Syndrome (PMS) is certainly a problem

for some women, it’s important to note that proper care

should be taken to control the emotions that accompany

PMS. Some women experience uncontrollable crying and

related emotional trauma during this period, and others feel

drained after PMS; creating a mind full of negativity that

lasts for weeks.

MeditationMeditation is an unpopular way to reduce stress in the

Western world, but has been used in ancient cultures for

hundreds of years as a way to free the mind and clear

thoughts of negativity. Meditation has endless amounts of

spiritual healing, which ultimately helps the mind see the

world through many different lenses.

Meditating just a few minutes a day can help to heal you

spiritually and mentally, and can also help you deal with

daily issues in a calmer and more rational fashion; rather

than quickly raising adrenaline levels which negatively affect

your fertility with impulsive reactions. Taking a moment to

meditate and focus on positivity is believed to improve the

mind-body connection and remove impure thoughts that

inherently decrease fertility.

YogaYoga focuses on your mind and your body to decrease

stress, but is also a great way to increase blood flow to

the uterus and strengthen balance and muscles. Having

greater strength and flexibility in your body increases your

confidence; strengthening your ability to effectively deal with

stress. It also helps your posture and different areas of your

muscles that you didn’t even realize you had.






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If you do experience PMS symptoms, controlling your

emotions during this time is an integral part of freeing

your mind from negativity. Talking to family, friends, and

colleagues during such times, is often beneficial to rid your

mind of stressful emotions and restore calmness.

Thinking positively, controlling your feelings and emotions,

and reducing your levels of stress, all play an integral

role in improving your moods, optimizing your health and

increasing your chances of getting pregnant. Your mind is a

very powerful tool which can be used to control your body,

and increase your mental and physical health and wellbeing.

Remove what is most stressful in your life and change

the areas in your life that negatively affect your mental

state. With small incremental changes, your stress levels

can be significantly reduced slowly and effectively. Stress

management requires constant care and treatment to control

and minimize, and it’s important that it isn’t neglected, as

its effects on your body and fertility can be very detrimental.




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