Did you know that up to 15% of couples face fertility issues? With that being said, there are many things you can do to improve your fertility. Some of these ways may seem straightforward. However, they are still very important tips in improving your fertility if you’re trying to get pregnant.
It’s proven that both diet and lifestyle changes can help improve fertility by up to 69%. With some slight adjustments to your daily life, you and your partner may finally find fertility success. All it takes is a new diet, some exercising, and a positive attitude. For any questions, visit a fertility clinic to seek consultation.
Let’s explore seven ways to improve your fertility:
1. Eat Well
If you eat a healthy diet, it actually improves your chances of getting pregnant. So, what does “eating well” mean? Ensure your diet includes ample amounts of vitamins – like vitamin C and vitamin D – as well as iron and protein. It’s been proven that deficiencies in these nutrients are linked to lengthened menstrual cycles. That means you’ll ovulate less, and you’ll have higher risk of having an early miscarriage.
Consuming antioxidants is also very important. Antioxidants like folate and zinc can improve fertility in both men and women. They also deactivate the free radicals in your body, which can damage both sperm and egg cells. Make sure to eat lots of fruits, vegetables, meat, beans, nuts, grains, fish, eggs, and low-fat dairy products.
2. Cut Out Alcohol
Research indicates that drinking alcohol may actually hinder your chances of getting pregnant. How does this work? Alcohol has been shown to lower estrogen levels which may interfere with the implantation of the egg.
A large observational study that was conducted found that drinking eight drinks or more every week was linked with a longer time to get pregnant. This doesn’t mean that you need to cut out alcohol entirely – a glass here and there won’t do any damage.
3. Increase Iron Intake
Taking iron supplements may decrease your risk of ovulatory infertility. This finding was indicated in an observational study that found that taking iron supplements was linked to a 40% lower risk of ovulatory infertility.
This also includes consuming non-heme iron (created from plant-based foods). You should start eating iron-rich foods such as beans, lentils, dark green leafy vegetables like spinach, and whole-grain and enriched bread.
4. Take a Multivitamin
If you’re not already taking a multivitamin, try adding one to your diet. Studies show that women who take a multivitamin may be less likely to experience ovulatory infertility. It’s been estimated that 20% of ovulatory infertility may be avoided if women consume three or more multivitamins per week.
Another study found that after taking a multivitamin for three months, 26% of the women became pregnant compared to just 10% of those who did not take the supplement.
5. Maintain a Healthy Weight
Being overweight poses many dangers to our health, but it can also lead to an overproduction of certain hormones that disrupt ovulation. This means that your cycles may be less regular, and you may ovulate less often, thus lowering your chances of getting pregnant. Eating a balanced, healthy diet and exercising will help you maintain your ideal body weight so you can improve your fertility.
6. Exercise
We all know that we need to make exercise a part of our daily routine. Not only does it keep us healthy, but it can also improve fertility. Some studies have shown that not exercising and leading a sedentary lifestyle has been associated with a higher risk of infertility.
In one study, it was found that each hour of exercise per week was associated with a 5% lower risk of infertility. It should be noted that exercising too much can hurt fertility. Too much exercise may change the energy balance in the body and negatively affect the female reproductive system. Thus, it’s important to exercise in moderation.
7. Relax
Don’t we all need more relaxation in our lives? That’s very true, especially if you’re trying to boost your fertility and get pregnant. It’s best to avoid stress as much as possible while you try and get pregnant. This is obviously easier said than done, but you should give it a try. Take more time for yourself.
Don’t go home from work and continue working – that will only increase your stress. Instead, take a nice hot bath, cuddle up on the couch with a good book and comfy blanket, light some candles and relax. You can also go for a nice walk with your spouse and pets if you have any, browse around in your favourite bookstore, or meet up with some friends. You may even try going for regular massages or take an afternoon to go get your nails done.
The more relaxation in your life, the better! Not only will this help your fertility, but it might also make you happier. We hope that you give these seven tips a try and find something that works for you.
This post was last modified on September 26, 2022 6:04 pm