If you are one of the many who have put off pregnancy—or are just having difficulties adding to your family at any stage of life—consider the helpful hints below on how to maximize your chance of success no matter what your age to get pregnant.

Taking a folic acid supplement, for instance, is crucial. Folic acid has been shown to protect against birth defects which can trigger miscarriage or result in serious health conditions in pregnancies taken to term. Neural tube defects which can seriously impair your baby’s health, including malformations of the fetal spine, skull and brain as well as congenital heart problems, can all result from folic acid deficiency during pregnancy. Less devastating yet still serious conditions such as preterm delivery, low birth weight and fetal growth retardation are also linked to folic acid deficiencies.

By taking 400 mcg of folic acid a day for at least one month before you conceive, and during your first trimester, you can help lower the chance of neural tube defects by fifty to seventy percent—according to the Centers for Disease Control (CDC).

Align your inner environment with your goals by avoiding medications which may be especially dangerous during pregnancy, and give extra thought to any unhealthy habits you may have such as smoking, drinking or the use of recreational drugs. Also consider limiting your caffeine consumption to 200 milligrams per day—about the amount in one cup of coffee, depending on the brew.

A healthily foundation including an optimized diet, controlled bodyweight and a sensible exercise plan—along with a good prenatal omega-complete multivitamin can all help to ensure both your own success and that of the newborn you’ll be bringing into the world.

For many of us, dieting and then binging on excessive amounts of food or junk food can be a vicious cycle. One moment we’re watching our waistline and the next, an emotionally draining day at work leaves us reaching for the tub of ice cream. Michelle May, M.D., is the founder of AmIHungry.com and author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Her message to readers is to break the cycle and learn to eat fearlessly and mindfully. She aims to teach people that what you eat, how much you eat and when you eat is often a reaction to your emotional state or the people around you. These habits can be changed at any time in your life, with some of the steps mentioned below, and ultimately lead to a mentally and physically healthier you.

Thumos: Why do you think so many people over eat?
May: People eat too much when they’re not hungry due to environmental cues like the time of day, special occasions, getting their money’s worth, and large portion sizes. Many people also struggle with emotional eating, any reason from boredom and stress, to sadness and anger, to celebration and reward. Food is an easy way to feel better fast, but it doesn’t last very long. And it usually leads to even more overeating. Ironically, some of the most powerful triggers for overeating are deprivation and guilt resulting from restrictive rules about eating.

Thumos: What are the repercussions, physically and mentally, of compulsive eating?
May: Food cannot effectively meet needs other than nourishment and enjoyment. Not only do people gain weight when they eat food their body doesn’t need, but they also don’t meet their true needs, leaving a gap that is often filled with more food.

Thumos: How do emotions play into how much and when we eat?
May: If you’ve learned to associate food with a certain emotional state, such as comfort, calm and happiness, then you may reach for food to soothe or distract yourself from uncomfortable emotions.

Thumos: How can you learn to control those emotions?
May: It is important to recognize that emotions are simply information about our needs. If I feel stressed, this tells me that I need to take a break, prioritize my tasks, ask for help, or take some other action. If I eat instead, not only does the stress come back, but I also add to it by feeling uncomfortable and regretful. The solution is to identify the underlying feelings. Then allow yourself to feel your feelings rather than trying to stuff them down with food. Then decide what would meet your true needs best. Finally, take small steps toward meeting those needs.

Thumos: What are some typical foods people run to first when emotionally eating? Can someone break the “wrong foods” habit?
May: What you eat is highly influenced by why you are eating in the first place. You are more likely to use knowledge about nutrition when you’re eating to meet your body’s needs. You’re less likely to use it when you are eating for other reasons – although guilt associated with your decisions can become an emotional trigger for eating more. When you’re eating for environmental or emotional reasons, you’re more likely to choose foods that are convenient, high in sugar or fat, and come in large portion sizes. The more you understand about why you eat, the easier it becomes to eat less healthy foods in moderation.

Thumos: What are some steps that people can take to changing their compulsive eating habits and creating a healthy relationship with food?
May: Here are four steps to changing your connection with food:

1. Stop diets. They don’t work long term and the result is deprivation, cravings, overeating and guilt, which exacerbate the problem.
2. Whenever you feel like eating ask, “Am I hungry?” This is like checking your fuel gauge before you pull into the gas station. You are not asking the question to decide whether you are allowed to eat, but to recognize why you want to.
3. Eat what you love fearlessly. Consider both what you want to eat and what you need to eat in order to balance enjoyment and nourishment.
4. Love what you eat mindfully. Eat with the intention of feeling better when you’re done than you did when you started and pay attention to the food and your body as you eat.

Thumos: Is there a way to program your mind to focus on eating nutrient-dense foods that provide vitamins and minerals versus junk foods?
May: Healthy eating isn’t perfect eating. All foods can fit into a healthy diet using the principles of balance, variety and moderation. As you become more aware of how you feel based on what and how much you eat, you can make small adjustments until you understand what works best for you.

Thumos: How does one’s emotional connection to food relate to a person’s overall health?
May: It is normal to have emotional connections to food. The channels emerge when eating is the primary way you attempt to meet your emotional needs. While most people focus on their weight, that is only the symptom and not the problem. Instead, use the desire to eat when you aren’t hungry as an opportunity to care for your body, mind, heart and spirit.

Thumos: How will someone know when he or she has finally created a healthy relationship with food?
May: For me, I knew I had a healthy relationship with food when I was no longer preoccupied by thoughts of eating and weight. I can eat whatever I want – yet I usually don’t eat more than I need. I love eating but it is only one of the many things I love to do.

5 Mediterranean Lifestyle Tips

Although what you eat is one of the most important components to maintaining the Mediterranean diet, Bryan Abel, herbalist, acupuncturist, co-owner of Thumos Health Centers in the Los Angeles area, and founder of Longevity Herbs – an online retailer of herbal products, wants people to remember that exercise, sleep, proper digestion and emotional balance also play an important role.

Exercise: The best way to build lean muscle and burn fat is to make exercise a part of your daily routine. “Motivate, motivate, motivate,” says Abel. If it helps to find a trainer or join in a group exercise class, then do it, as long as you are up and moving. There is never enough time in a day, so don’t make excuses. Instead, plan into your schedule some physical activity, whether it is before, during or after work.

Sleep: An often-overlooked aspect to health and fitness is sleep. Sleep necessary to balance hormones for weight loss. Recent research on the hormones leptin and ghrelin show that production of both may be influenced by how much or how little people sleep. Ghrelin stimulates appetite and leptin sends a signal to the brain when you are full. So lack of sleep can mean a rise in ghrelin hormones and a decrease in leptin signals, resulting in a lack of satisfaction and eventually overeating.

Digestion: Proper digestion can have a vital effect on the body so Abel recommends making sure you get the proper daily fiber intake. According to the Mayo Clinic, fiber helps your body to promote the movement of materials through your bowels, lower blood cholesterol and glucose levels, and ultimately reduces your risk of heart disease and Diabetes, while encouraging weight loss. The National Academy of Sciences’ Institute of Medicine recommends 38 grams of fiber daily for men under 50 and 25 grams for women under 50. Over the age of 50, men should get 30 grams and women 21 grams. Also, Abel recommends getting enough probiotics, whether through foods, such as yogurt, or through supplements. Probiotics are the healthy bacteria needed in the stomach for digestive balance.

Emotional Balance: Abel is adamant about the power of emotions and how they impact our daily choices. So he says dieters and others trying to eat healthy need to avoid looking to food for comfort during a difficult situation or in fact during any situation that is other than for hunger. Instead, stop and ask yourself why you are eating. “Encourage consciousness and mindful eating,” says Abel.

The Diet

The largest component to this diet is the food you put into your body. It traditionally includes a large amount of vegetables, fruits and whole grains. The average person living in the Mediterranean region eats nine daily servings of antioxidant-rich fruits and vegetables and consumes very little red meat. Meaning, they consume less LDL (low-density lipoprotein) cholesterol – the bad cholesterol that builds up deposits in arteries.
Nuts are another important part of the Mediterranean diet. Although high in fat, it’s not saturated fat. Just make sure to eat nuts in moderation and avoid candied or salted varieties. If you want to use peanut butter, make sure its natural rather than infused with hydrogenated fats. Whole grains are also essential, so look for whole grain rice, pasta and cereal products when choosing carbohydrates. Even bread is ok to have, but avoid using butter (with saturated and hydrogenated, or trans fat oils) and switch to olive oil, which provides monosaturated fat – known to reduce LDL cholesterol levels.
Beyond what you add to your diet, think about what to cut out. Reduce your intake of red meat and substitute it with fish and poultry. Also, get rid of excess salt, sugar and fats. To add flavor to foods, try herbs, spices and low-sodium marinades. Herbs that Abel suggests that make a palatable statement without adding in extra calories and fat include tarragon, basil, rosemary, cilantro, mint, dill, oregano, sage and ginger. Spices to try include paprika, curry, turmeric, fresh and dried garlic. Finally, marinades and dressings can be as easy as using vinegars or fresh squeezed lemons and limes.
And don’t forget the importance of liquids in a diet. Abel recommends seven to nine glasses of water per day. Water is essential for most bio-chemical reactions in the body and brain; regulating temperature; diluting toxins and fat; moving muscles; and lubricating joints. And if you exercise heavily on a daily basis, kick it up to at least 10 glasses of water. Abel recommends even drinking electrolyte-enhanced water or coconut water.
Other liquids you can consider on the Mediterranean diet are two-to-three cups of green or oolong tea, which are rich in antioxidants and are naturally sugar free and have little caffeine. Tea not only tastes refreshing, but it can help stabilize cravings. It’s also ok to indulge in one cup of coffee or black tea per day – skip the cream and sugar. Do try and limit the intake of caffeine because excess can cause unwanted side effects such as anxiety, jitteriness, restlessness and irritability. Also, caffeine inhibits the absorption of essential nutrients such as calcium, thiamine and iron.
Finally, Abel notes that you should enjoy eating. If you eat meals with friends and family you will find that it can be a pleasurable experience even without unnecessary salt, sugar and fats.

Sample Full-Day Meal Plan
For other sample menus following a Mediterranean diet, check out (Bryan, do you know a good source/book or Web site?).

Morning
Protein: Prepare 3 egg whites on medium heat in a non-stick skillet
Vegetable: 3 oz. of asparagus steamed or grilled

Mid-morning
Carbohydrate (complex): 3 oz. of oatmeal
Vegetable: Green shake.

5 oz. baby spinach
2 oz of Kale
1 banana
1 cup frozen or fresh blueberries
1/2 cup coconut water
1 Tbs. ground flaxseeds
Blend until smooth with 8 oz. of water

Protein: 2 oz. whey protein (1 large scoop)

Noon
Protein: 3oz. fish grilled on a non-stick skillet and/or a hard-boiled egg
Carbohydrate (complex): 5-6 oz. of baked yams
Vegetable (fiber): A salad of mixed greens, tomatoes, cucumber, herbs basil and bell peppers

Late Afternoon
Carbohydrate: 4 oz. of fruit or fine bulgur wheat
Vegetable: 2 oz. of tabouli, made from garlic, parsley, mint, scallions and three ripe tomatoes

Evening
Protein: 3 oz. of chicken cooked in a non-stick skillet
Vegetable: 3-4 oz. of steamed asparagus

Late Evening
Vegetables: 3 oz. of eggplant with garlic, fresh rosemary and 2 Tbs. of olive oil for flavor
Protein: pumpkin couscous with cinnamon