There are a few simple things that can help increase fertility in women. Don’t leave it to your luck when planning a pregnancy. Protect and maximize your fertility with simple yet effective lifestyle changes and learn the do’s and don’ts for getting pregnant.
Fertility becomes a problem for one in every six women trying to get pregnant. One in every four pregnancies end in a miscarriage, and reduced fertility plays a role. Many in their late 20s and early 30s require medical assistance to conceive and have a family. No doubt, age contributes to natural reduction in fertility. But your lifestyle and habits accelerate the process. By making simple changes in life and avoiding a few things, you can increase fertility and maximize your chances of conceiving.
Here are a few tips to boost pregnancy beneficial for all couples trying to start a family.
Diet To Increase Fertility
A healthy diet during pregnancy is essential to ward off complications and have a hale and hearty baby. Diet is equally important for maximizing your fertility and the ability to conceive. Food and nutrition help prevent hormonal imbalances that could impact your ability to get pregnant. You have to nourish your body to reduce any chances of fertility problems.
Intake of fruits, vegetables, legumes, healthy fats, lean meat, and whole grains improve fertility in women. A balanced diet helps maintain a good weight and adequate supply of vitamins, minerals, and nutritional element needed to keep your physical health intact.
Organic foods, beans, whole milk products, pumpkin seeds, and olive oil are important to maintain your fertility. Eat low-fat, protein-rich and iron-rich foods. Leafy greens, including spinach, lettuce, broccoli, and high in folate vegetables, make sperms healthier and assist in the ovulation process.
Food and Drinks To Avoid
You should also avoid certain foods and drinks that adversely impact your fertility. These include sugary, fatty, carbohydrates, and deep fried foods. Foods carrying chemicals and pesticides also impact fertility in both men and women. Trans fats found in processed and fried foods are associated with reduced insulin production and irregular ovulation. Gluten may be a cause for concern for those with celiac disease.
Avoid sugary drinks, as these may increase the chance of obesity, which affects your ability to get pregnant. Too much caffeine may also cause fertility problems. When you are trying to conceive, you must not drink tea or coffee exceeding 300 milligrams a day.
Tobacco products and alcohol are known to result in up to 60% decrease in fertility in women. The consumption of such products also adversely impacts the count and mobility of sperms in men, leading to impotence.
Lifestyle Key To Improve Fertility
The way you live affects your ability to conceive. A life full of stress and overburdened with responsibilities impact your physical and mental health and this in turn affects your fertility. Continued obesity, inability to maintain a healthy lifestyle, and lack of sleep are some of the reasons that may cause disturbances in your body. It wears down easily and loses the resilience to stand firm against hormonal changes. Continued psychological and physical disorders too have a bearing on your ability to get pregnant.
Ensure you lead a healthy lifestyle. Avoid gaining or losing too much weight. Stay active and sleep adequately. Make adequate precautions to avoid sexually transmitted diseases, infections, and metabolic disorders. Inculcate positive values and maintain a good psychological health away from stress and strain. It is important to give a miss to swing or graveyard shifts, as these may interfere with your sleep schedule. Research studies link the decrease in reproductive hormones to women working in night shifts.
Healthy Weight To Increase Fertility
Your weight is an important factor in hormone production and conception. Underweight or overweight women may be subject to reduced ability to get pregnant. This even causes men to bear the brunt of infertility. When overweight, a woman has diminished ovulation frequency and consistency. An overweight man is likely to have less sperm count. Underweight women are at an increased risk of miscarriage.
Both men and women must maintain a good body mass index to increase fertility levels. Avoid foods that add weight. Doing 30-minute moderate exercise daily ensures enhanced production of enzymes in the body. These enzymes protect sperms in men and facilitate ovulation in women. However, women should avoid extreme or rigorous exercise, as it may impact their menstrual cycle and cut down progesterone hormone, which helps in ovulation, in their body.
Look For The Fertility Window
Doing frequent sex increases the chance of getting pregnant. However, if you know your fertility window, which is the optimal time in a month for ovulation, you can raise your pregnancy chances by consummating during this period.
The three to six days preceding ovulation is the perfect fertility window. You have a higher chance of conceiving when you do intercourse during this period.
Ovulation happens around 14 days prior to your menstrual date. Make a note of your date and try to conceive during that period. Alternatively, you should keep a track of your cervical mucus and basal temperature to know the onset of this fertility window. The basal temperature rises about 0.5°F (0.3°C) two days prior to ovulation, and changes in cervical mucus are also noticeable. You can go for sex during this period. Sperms can remain in a healthy state for up to 5 days, making the period the best time for fertilization.
Steer Clear of Pesticides, Chemicals To Increase Fertility
Agriculture pesticides and food chemicals are a cause for concern, as they impact human fertility. Women suffer from menstrual disorders while men have significant reduction in sperm production when exposed to these toxins at workplace or through the food chain. It is also discovered that common solvents used in various industries, such as dry cleaning, printing, jet fuel, and coloring, also cut down fertility in women. Even chemicals used in hair treatments and dental implants have a bearing on your ability to get pregnant.
To increase fertility, women must avoid foods with preservatives and chemicals. You should be careful about touching or inhaling chemicals at the workplace.
Be Careful With Your Lubricant
Chemical lubricants used during intercourse may impact your ability to conceive. Most of these contain spermicidal agents. Studies warn of 60-100% sperm mobility inhibition when the lubricants available in the market are used. This prevents sperm movement in the fallopian tube and fertilization. So avoid these lubricants as far as possible to increase fertility. When necessary, try to substitute these chemical lubricants with natural ones.
Avoid Sexually Transmitted, Vaginal Infections
You must be careful to avoid sexually transmitted diseases and vaginal infections to preserve and increase fertility. Gonorrhea, Chlamydia, and other genitourinary infections are associated with infertility in both men and women. These infections have the potential to result in infections in the uterine membrane of women, leading to inflammation and possible damage. Even the increasing presence of harmful bacteria contributes to infertility in the long term.
Shun Medications, Stressful Workplace To Increase Fertility
A few medications, such as antidepressants and calcium blockers, carry the side effects of infertility in women. You should avoid such medications while trying to be pregnant.
Women working in stressful work environments are more likely to face fertility problems. Exposure to radiation and common industrial chemicals disturbs the menstrual circle and impacts ovulation. Too much rotation of work shifts increases the risk of infertility by 60-80%. Night shifts may also contribute to sleep disorder and circadian clock disturbances, and this, in turn, affects hormonal production in the human body. Added stress, anxiety, and tension at the workplace are also unfavorable when you are trying to become pregnant.
Do your best to stay healthy, active, and away from infertility factors. Go for relaxing techniques to manage anxiety, enjoy moderate exercises, such as yoga, stay hydrated, and keep yourself close to the nature to increase the chances of fertility and pregnancy.
Ravneet also blogs at www.wellnessguide.com