We enjoy summer, the beach, vacations, family and friends. We love endless afternoons, sunsets, beach bars and also a cold beer, a cocktail, dinners that last until dawn and the other pleasures that vacations bring.

But, what about my diet, my routines, my hours of sleep? How can these alterations in my routine affect my fertility and the results of my treatment?

Studies show that well-being, mental health and mood influence the results of assisted reproduction treatments and we found discrepancies in the results of studies about success rates and seasons, so we can conclude that there are no advantages in perform fertility treatments in a certain season of the year.

What does this mean? That since the season of the year is not relevant, there is no rush to carry out the treatment, taking into account that many clinics and in the social security, postpone or postpone the treatments until after the holidays and this can cause us anxiety and worry. Knowing that it does not influence the results if the treatment is done in summer, winter or spring, can give us a bit of peace of mind during the wait and allow us to also enjoy the summer and the holidays.

What about my routines?

Regarding routines, eating plans and summer excesses, our recommendation is to relax and try to have fun while keeping limits. What do we mean? That you can enjoy a cold beer on a fun afternoon, but try not to drink four in one sitting. Or that you can enjoy the terraces and beach bars trying to order dishes that are as healthy as possible:

• If you are near the sea, enjoy grilled fish, small fish such as sardines, anchovies and shellfish in general.
• If you are in the mountains, enjoy the local products, seasonal vegetables and fruits, fresh eggs from free range hens. Visit the nearby markets, enjoy the food without overindulging and find pleasure in treating yourself from time to time, like an ice cream on a hot afternoon.

The key is in moderation, in learning to know our body and the foods that make us feel better, without obsessing or making eating an obligation without any kind of enjoyment. Looking for alternatives such as taking your own food to the beach, which can also be fun, if you can cook, visit a market and prepare special dishes with friends and family, it can be a good plan and gives you the opportunity to choose the products.

It is important to enjoy the holidays, our leisure time, the company of others and feed our soul and our well-being.

organization is the key

Personally, I like to search the menus of the restaurants I'm going to to find healthy dishes and have options before visiting the place. I really like to eat and visit places and it's fun to read the whole menu, even if I'm only going to try a few things.

Carrying something in your bag like nuts or some fruit in case you get very hungry can help you choose better options than when you arrive at the restaurant starving. Choosing an appetizer rich in antioxidants and good fats such as olives or a salad with avocado is also a good option.

Anticipating those moments when we know we are going to be more vulnerable, such as when we are very hungry, can help us make better decisions. I do not want to say that we cannot be spontaneous from time to time, especially on vacation, but prioritizing rich foods that are also nutritious.

Drinking plenty of water before and during alcohol intake is highly recommended, it also helps us cope with today's high temperatures. Alcohol causes dehydration, so the rule of two glasses of water for one of alcohol helps us to drink less and hydrate more.

Avoid sugary drinks, always prefer water and if we don't like it, try fruit-infused water, herbs like mint, you can also use cucumbers, lemon and experiment according to our tastes.

about sleep

Finding a sleep routine that allows you to rest is also key, you don't have to continue with your usual routine, but trying to sleep 7 to 8 hours a day is always beneficial for fertility. Take the opportunity to take that nap that you like by the pool or in a cool and quiet place. I never tire of emphasizing the benefits of sleep, not only for our fertility, but for health in general. Restful sleep helps us lower levels of the hormone Cortisol, which causes oxidative stress and we know it is harmful.

If you are doing the treatment during the holidays, do not forget to take your medicine on time and solve any questions you have with your doctor before you leave. If you are going on a trip, do not forget to bring your medications and supplements for the time you are away.

Maintaining routines and taking care of your diet should not be an impediment to enjoying the holidays, the benefits offered by well-being and moments of happiness and relaxation exceed any small excess that you can commit. Enjoy the summer, the holidays and your free time that can bring you multiple benefits for your health and your fertility.