We are so fortunate to reside and work in the iconic surroundings of Marin County, California. Our community is a testament to healthy living. At MFC, we believe that true well-being encompasses the harmonious interplay of the mind, body, and environment. We understand that nurturing these three crucial elements is fundamental to optimizing fertility and enhancing your reproductive journey. Explore below our practical tips and community resources all designed to cultivate balance, support reproductive health, and create the optimal environment to foster your pursuit of parenthood.
wellness
made in marin
the mfc approach
mind / body / environment
mind
Start at the top
Below is our hand curated list of daily practice methods to help you re-establish and maintain the connection between mind and body. All share in common the basic tenets of mindfulness and have the potential to make a positive impact on fertility. Where available, we have included references to the scientific literature including Randomized Controlled Trials (RCTs) but any mindfulness-based technique holds promise of optimizing total person health including reproductive potential.
Method Library
MeditationA practice that involves focusing your attention and quieting the mind to achieve a state of calm and heightened awareness. It cultivates mindfulness, promoting clarity, relaxation, and emotional well-being. |
Structured RespirationA technique that focuses on slow, deep breaths that originate from the diaphragm. It helps activate the body’s relaxation response, reduce stress, and promote a sense of calm. |
AcupunctureA traditional Chinese medicine technique involving the insertion of thin needles into specific points on the body to promote the flow of energy, relieve pain, and restore overall well-being . |
Self CompassionSelf-compassion training teaches individuals to treat themselves with the same kindness and support they would offer a friend in difficulty. It involves three components: self-kindness, common humanity (recognizing shared human experiences), and mindfulness (maintaining balanced awareness of painful thoughts and feelings). This training aims to reduce self-criticism, enhance emotional resilience, and improve well-being. |
Tai ChiA gentle form of exercise that combines flowing movements, deep breathing, and meditation. It promotes relaxation, improves balance, and enhances overall well-being. |
YogaA mind-body practice that combines physical postures, breath control, and meditation to promote flexibility, strength, and inner balance. |
JournalingThe act of writing down your thoughts, feelings, and experiences. It can help promote self-reflection, emotional processing, and stress reduction. |
Progressive Muscle RelaxationA technique that involves tensing and relaxing different muscle groups in the body to promote physical and mental relaxation. It helps release muscle tension, reduce stress, and enhance overall relaxation. |
Modified Mindfulness InterventionExercises Practices that focus on developing a deeper awareness and connection between the mind and body, such as body scan meditation, progressive muscle relaxation, or body-centered mindfulness. |
VisualizationA technique that involves using your imagination to create mental images of positive scenes or desired outcomes. It can enhance relaxation, reduce anxiety, and improve focus |
Guided ImageryA technique that uses visualization and guided narratives to evoke mental images, promoting relaxation, stress reduction, and positive mindset. |
HRV BiofeedbackA technique that uses electronic monitoring devices to provide real-time feedback on physiological processes, helping individuals learn to control bodily functions such as heart rate, blood pressure, and muscle tension. |
1 on 1
Our hand curated list of community members with a pro-fertility mindset.
| Service | Location |
|---|---|
|
Mental Health Specialists |
Marin and San Francisco |
|
Katharine Hatch, Ph.D. |
San Rafael |
|
Support Groups |
Body
Restore and Maintain
In both the short term and long term, your diet has the potential to positively influence your reproductive potential. Inflammation and age-related accumulation of free radical damage are particularly strong influencers of fertility and can potentially be modified through diet. Here are some tips of how to optimize your intake.
Dietary actions
While there is no defined superior fertility diet, common sense approaches to what youingest can be stated with certainty. Simple actions like avoiding processed foods andtrying to cook at home where you maintain control over the ingredients (think re-usedrestaurant oils). Here are a few tips:
Create a Meal Plan
- Plan your meals for the week in advance, including breakfast, lunch, dinner, andsnacks.
- Consider incorporating a variety of fruits, vegetables, whole grains, leanproteins, and healthy fats into your meal plan.
- Ensure your plan includes a balance of macronutrients (carbohydrates, proteins,and fats) for optimal nutrition.
Make a Grocery List
- Before heading to the supermarket, make a detailed grocery list based on yourmeal plan.
- Include fresh produce, whole grains, lean proteins, and other nutritiousingredients on your list.
- Stick to the list while shopping to avoid impulsive purchases of unhealthyfoods.
Shop the Perimeter
- Focus on shopping around the perimeter of the supermarket where freshproduce, meats, dairy, and other whole foods are usually located
- This helps you avoid the processed and packaged foods that are often found inthe inner aisles.
Read Nutrition Labels
- Pay attention to the nutrition labels of packaged foods to make informedchoices.
- Look for foods with lower amounts of added sugars, sodium, and unhealthyfats.
- Aim for products with higher amounts of fiber, vitamins, and minerals.
Choose Whole Foods
- Opt for whole, unprocessed foods whenever possible. These include freshfruits, vegetables, lean meats, poultry, fish, whole grains, and legumes.
- Limit the consumption of processed foods, sugary snacks, sodas, and foodshigh in unhealthy fats.
Practice Portion Control
- Be mindful of portion sizes to avoid overeating.
- Use smaller plates and bowls to help control portion sizes visually.
- Listen to your body’s hunger and fullness cues to guide your food intake.
Meal Prep and Batch Cooking
- Set aside time to prepare meals and snacks in advance.
- Batch cook larger quantities of meals and portion them out for the week.
- This helps you have healthy, ready-to-eat options available and reduces thereliance on unhealthy convenience foods.
Stay Hydrated
- Drink plenty of water throughout the day to stay hydrated.
- Limit sugary drinks and opt for water, herbal teas, or infused water for addedflavor.
Practice Mindful Eating
- Slow down and savor your meals, paying attention to the taste, texture, andaroma of each bite.
- Eat without distractions, such as phones or television, to fully appreciate yourfood and prevent overeating.
Seek Professional Guidance
- Consider consulting a registered dietitian or nutritionist for personalized adviceand guidance based on your specific dietary needs and health goals.
Local fresh
A list of Marin County Farmers Markets where you can find local and fresh.
| Farmers’ Markets in Marin County | Location | Day(s)/Time/Season |
|---|---|---|
|
Marin Farmers’ Market |
Civic Center Parking Lot San Rafael |
Sundays, 8 AM – 1 PM All Year |
|
Marin Farmers’ Market |
Northgate Mall Parking Lot San Rafael |
Thursdays, 8 AM – 1 PM All year |
|
Downtown Novato Coummunity Farmers Market |
901 Sherman Ave Novato |
Tuesdays, 4 PM – 8 PM May-October |
|
Corte Madera Farmers’ Market |
Corte Madera Town Center |
Wednesdays 12 PM – 5 PM All Year |
|
Fairfax Farmers Market |
142 Bolinas Rd Fairfax |
Wednesdays, 4 PM – 8 PM May-October |
|
Marin County Mart |
Larkspur Landing Larkspur |
Saturdays, 9 AM – 2 PM All Year |
|
Point Reyes Farmers Market |
Toby’s Feed Barn Point Reyes Station |
Saturdays, 9 AM – 1 PM June -November |
|
Downtown San Rafael Summer Farmers Market |
4th St San Rafael |
Thursdays, 5 PM – 8 PM May -September |
|
Mill Valley Farmers Market |
CVS Parking Lot 759 Blithedale Ave Mill Valley |
930 AM – 230 PM All Year |
Environment
Optimizing your environment can promote fertility. By creating a non-toxic physical space (such as reducing exposure to harmful chemicals and incorporating contact with known safe products) fostering a supportive community in your neighborhood and workplace, you can cultivate a life experience that positively influences your journey.
Healthy Surroundings
Actions that you can take to promote fertility during your exposure to the world around you.
| Physical Environment | Tips |
|---|---|
|
Breathe the good air in |
Ensure the air quality in your surroundings is clean and free from pollutants. Consider using air purifiers or opening windows for fresh air. Minimize exposure to environmental pollutants, such as cigarette smoke, chemical fumes, and indoor allergens. |
|
Choose BPA-free bottles |
Avoid using plastic bottles that contain BPA (Bisphenol A), as it may interfere with hormonal balance. Opt for BPA-free alternatives. |
|
Be mindful of skin contact |
Use natural and chemical-free personal care products to reduce exposure to potentially harmful substances that could disrupt fertility. |
|
Opt for organic cotton clothing |
Organic cotton clothing is free from pesticides and chemicals commonly used in conventional cotton production, promoting a healthier environment for fertility. |
| Mental Environment | |
|---|---|
|
Foster a positive community |
Surround yourself with supportive individuals who understand and respect your fertility journey. Join support groups or seek counseling if needed. |
|
Cultivate positive neighborhoods |
Choose living spaces that offer a clean and safe environment with access to parks, recreational areas, and amenities that promote a healthy lifestyle. |
|
Promote fertility-friendly workplaces |
Encourage employers to provide supportive policies and benefits for individuals or couples undergoing fertility treatments, such as flexible schedules or fertility coverage. |
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