11 Ways to Boost Your Fertility

These healthy habits can increase your chance of getting pregnant.

1. Fertility Diet 

High angle view of green fruits and vegetables on plates : Stock Photo
Image Source: Getty Images

First and foremost diet is the most important first step in moving towards a healthy fertility lifestyle. Unhealthy food intake, whether too much or too little, has been recognized as a contributing factor to infertility because it can make your reproductive cycle irregular. And that causes you to ovulate occasionally or not at all. Make sure to include enough protein, Iron, Zinc, Vitamin C, and Vitamin D in your diet. Switch protein sources, replacing some of the beef, pork or chicken you eat—animal protein—with vegetable protein sources, such as cooked dried beans and nuts.  Try replacing one low-fat dairy serving per day with one high-fat serving, such as a glass of whole milk. Ask your doctor if you should take a daily multivitamin supplement.

2. Think before Drinking

Young woman drinking coffee in cafe, close-up : Stock Photo
Image Source: Getty Images

Drinking too much coffee or too much alcohol can impair a woman’s fertility. Most experts agree that as long as you limit your intake to less than 200 milligrams a day day (the amount contained in one to two eight-ounce cups of coffee), your fertility shouldn’t be affected.

 

Women who drank two alcoholic beverages a day decreased their fertility by nearly 60%.  (it can also harm a developing fetus). Alcohol alters estrogen levels, which may interfere with egg implantation, although pouring an occasional glass of Pinot with your dinner is unlikely to harm fertility. An occasional glass of wine is unlikely to affect your fertility, but many experts think it’s best to be on the safe side and forego alcohol as soon as you start trying to conceive.

Women who drink two or more servings of any type of soda a day have about a 16% lower fertility rate than women who don’t drink any, according to a 2012 study co-authored by Lauren Wise, ScD. Drinking while pregnant increases the risk of serious birth defects.

3. Weight Control

Being underweight or overweight can delay the time it takes a woman to conceive. Exercise can help you maintain a healthy weight. Check your BMI (body mass index) score; a ranking of 19 to 24 indicates a healthy weight. In one study, researchers evaluated the body mass index (BMI) of 2,112 pregnant women. Women in the study who had a pre-pregnancy BMI of 25-39 – considered overweight or obese — had a twofold increase in the time it took to get pregnant. A BMI less than 19 is even worse, the researchers found.

Women practicing warrior 2 pose in yoga class : Stock Photo
Image Source: Getty Images

Talk to your doctor or midwife about your workout routine before trying to get pregnant.

4. Stop Smoking 

Smoking cigarettes can impair both a woman’s and a man’s fertility. : Cigarette toxins not only damage a woman’s eggs, interfering with the fertilization and implantation process, but also cause the ovaries to age. And in men, smoking can reduce sperm production and damage DNA.

Close-Up Of Ashtray : Stock Photo
Image Source: Getty Images

 

5. Stay hydrated

Woman drinking water during jogging : Stock Photo
Image Source: Getty Images

Your cervical fluid—which helps the sperm find the target egg—gets sluggish when you don’t drink enough water. Consume plenty of water so that your urine is light yellow.

6. Medicines

Some prescription medications may be unsafe during pregnancy or make it more difficult to get pregnant. Review the medications you’re taking with your health care provider or doctor.

7. Choose Lubricants Wisely

Some sexual lubricants actually make it harder for sperm to reach their goal of fertilizing an egg. With more frequent intercourse, couples may turn more to vaginal lubricants. Some lubricants can actually decrease fertility. When you’re trying to get pregnant, be sure to avoid products that have spermicidal agents. Certain natural lubes (like saliva and olive oil) should be avoided. Instead, opt for better choices such as canola, peanut, vegetable, baby, or mineral oils. Or consider using Pre-Seed, an over-the-counter lube that’s designed to be sperm-friendly. You also want to avoid commercially available water-based lubricants. Water-based lubricants, such as Astroglide, KY Jelly, and Touch, may inhibit sperm motility by 60% to 100%.

8. Avoid Pesticides

Many pesticides and herbicides — chemicals used to kill insects and weeds that threaten crops — decrease men and women’s fertility by inhibiting ovarian function and disrupting the menstrual cycle. The study revealed that men who ate the most pesticide-treated foods had both a lower sperm count and lower-quality sperm.  It’s always a good idea to eat organic fruits and vegetables, wash those with residues carefully, and avoid applying pesticides to your lawn or garden.

 

Pesticide in rice field : Stock Photo
Image Source: Getty Images

9. Know your cycle

A fertility calculator or calendar can help you figure out the length of your cycle and the day of the month when you’re most fertile. Over time, you’ll see patterns in your cycle. And you can use that information to assess the best time to try to get pregnant.

10. Get Busy in the Bedroom

Some research suggests that women who engage in regular (at least weekly) intercourse are more likely to have predictable menstrual cycles and normal ovulation than women who have sporadic sex. According to the American Society for Reproductive Medicine, having sex every one to two days during your fertile window is associated with the best chance of pregnancy. But because mandatory sex on certain days can become a chore, you might also try making love every few days all month long.

11. Manage Stress

Stress may hamper your fertility. Experts suspect that stress, like heavy exercise, may throw off your body’s hormone production, making your menstrual cycle less reliable. Try relaxation techniques like meditation, acupuncture or support from a counselor or a group, can get your hormones back on track.

Yoga in Natural Light Studio : Stock Photo
Image Source: Getty Images

 

Advertisements

One comment

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s