Boosting fertility can sometimes feel like an uphill battle, but you might be surprised to learn that small changes that you make in your life can make a big difference.
Whether you’re just starting to plan to have a baby or have been trying to conceive for a while with your partner, these ten tips could be the game-changers you’ve been searching for. Read on.
1. Eat a Fertility-Friendly Diet
What you eat directly impacts your fertility.
Focus on whole foods rich in antioxidants, fiber, and healthy fats. Think leafy greens, berries, nuts, seeds, and avocados. In particular, foods that are rich in Omega-3 fatty acids, like salmon meat and so on, are particularly beneficial. Why? Because they help regulate your hormones and promote better ovulation.
Avoid processed foods, excess sugar, and trans fats as much as possible because they may lead to insulin resistance and disrupt your ovulation.
2. Consider Supplements
Did you know that there are supplements that can enhance your fertility?
It’s said that folic acid-based supplements can boost a woman’s fertility. And if you’re a woman of a certain age, you can try using supplements with Coenzyme Q10 (CoQ10).
Nonetheless, it takes two to tango. You can boost your chances of being able to conceive if you have your partner onboard. You can ask them to try out supplements that offer fertility support. In particular, you can recommend to them supplements that help with their testosterone levels, sperm quality, and many more.
As a golden rule, it’s best to seek your physician’s advice before consuming any fertility-boosting food supplements.
3. Maintain a Wealthy Weight
Your weight plays a crucial role in fertility. Extreme weight levels can cause your hormones to go whack, affecting your ovulation and overall reproductive health. Thus, it’s best that you aim for a healthy body mass index (BMI) that’s suited for your height, weight, and age.
If you’re overweight, losing a small percentage of your body weight can significantly boost fertility. On the other hand, if you’re underweight, gaining a few pounds might be just what your body needs to jumpstart ovulation.
4. Reduce Stress Levels
Indeed, stress can negatively impact your fertility. Being stressed interferes with your natural hormones which can make it harder to conceive.
Luckily, you can try out different stress management techniques. Try yoga, self-reflection, and the like. Also, you can tap into your hobbies that help you relax.
5. Prioritize Sleep
Sleep might be the last thing on your mind when you’re focused on getting pregnant, but it’s incredibly important. Poor sleep can disrupt your body’s hormone production, including the ones responsible for fertility.
Aim for at least 7-8 hours of high-quality, restful sleep nightly. To promote better sleep, keep your bedroom dark and cool, avoid any screen time an hour before going to bed, and so on.
6. Exercise Moderately
Moderation is key when exercising to boost fertility. Intense workouts can actually harm your chances of getting pregnant by disrupting your menstrual cycle and reducing ovulation. Instead, focus on engaging in moderate activities like brisk walking, swimming, or light jogging.
7. Limit Caffeine and Alcohol
You don’t have to completely cut out caffeine and alcohol, but moderation is important. High caffeine intake has been linked to a lower chance of conception, so try to limit yourself to one or two cups of coffee a day.
Alcohol can also impact fertility by affecting hormone levels and ovulation. It’s best to limit your alcohol intake to no more than a couple of drinks a week if you’re trying to conceive.
8. Track Your Cycle
Understanding your menstrual cycle is key to boosting your fertility. Why? Tracking your monthly cycle lets you know what days you’re fertile and have higher chances of conception. Engaging in coitus during your fertile window with your partner increases your chances of getting pregnant. So, make sure you’re timing it right!
To help you with accurately tracking your cycle, you can use apps, ovulation predictor kits, or basal body temperature charts.
9. Quit Smoking and Avoid Secondhand Smoke
If you smoke, quitting is one of the best things you can do for your fertility. Smoking damages your eggs, accelerates the aging of your ovaries, and can lead to fertility issues. Quitting smoking not only improves your fertility but also sets the stage for a healthier pregnancy and baby.
Aside from that, did you know that even exposure to secondhand smoke can reduce your chances of conceiving? Thus, you need to avoid exposure to cigarette smoke as much as you can.
10. Get Regular Check-Ups
Attending your check-ups regularly with your doctor can help catch any underlying issues that might be affecting your fertility. Certain fertility-related conditions like thyroid illnesses, polycystic ovary syndrome (PCOS), endometriosis, and so on can impact your ability to conceive. Luckily, your physician can provide guidance on managing these conditions (if you have any of them) and suggest treatments or lifestyle changes that can improve your fertility.
Final Words
Enhancing fertility doesn’t always require drastic measures. Sometimes, it’s the small, consistent changes that make the biggest difference. By eating a fertility-friendly diet, maintaining a healthy weight, reducing stress, and many more, you can significantly improve your chances of conceiving.
