Approximately 15% of couples have fertility issues. Knowing that you’re not alone in the difficulties of becoming a parent is reassuring. Fertility may be affected by your lifestyle, your diet, your weight, your age, your lifestyle, your health, and more. Some of these things may be out of your control, but the good news is that there are ways to boost fertility naturally.
In fact, improving fertility may be as simple as altering one’s diet or way of life.
Below, we’ll share with you a few ways you can boost fertility naturally.
Know Your Ovulation Cycle
As a result of Pill use, many women have no idea what their natural menstrual cycle looks like, especially after many years. Some women have a shorter (25-day) cycle, while others have a longer (28-day) one (35 days). Even if ovulation doesn’t begin right at the beginning of your period, the fertility cycle begins on the first day of your cycle.
If you have a regular 28-day cycle, ovulation occurs on day 14, but if you have a 25-day cycle, ovulation occurs on day 11, and if you have a 35-day cycle, ovulation occurs on day 21.. An ovulation date calculator can be a lifesaver for women whose cycles aren’t predictable.
Is keeping a menstrual diary mandatory for women? A menstrual diary isn’t necessary if you get your period every month (within 25-35 days). In order to know if you’re ovulating every month, you need to know how often your cycles occur.
Try To Lessen Stress Levels
Because everyone’s response to stress is unique, it’s helpful to be aware of the warning signs and symptoms. Infertility can be a result of stress, as well as ’cause unexplained infertility,’ according to Natasha.
Adrenaline and cortisol are bad for your health if you’re exposed to them for a long period of time.
In stressful situations, our bodies produce a hormone called prolactin that inhibits ovulation, making it more difficult for us to conceive.
It’s important to take some time to relax and unwind at the end of each day. Relax your body and mind by taking a warm bath, reading a book, or doing breathing exercises to help you fall asleep. Yoga, a calming form of exercise, may aid in conception.
Stress management is critical when trying to get pregnant. In order to maintain a healthy mind and body, it is important to reduce your stress levels whenever possible.
Limit Alcohol Intake
If you’re planning to have a child, you should think twice about how much alcohol you consume to unwind and unwind yourself in the first place.
Women who consume moderate amounts of alcohol have no negative impact on their fertility, according to the latest research. There was no difference between women who drank less than 14 servings of a 4 ounce glass of wine and those who completely abstained.
Women who drank two bottles of wine or more a week were 18 percent less likely to become pregnant. A few weeks after conception, the fetus is particularly vulnerable to the effects of alcohol, so researchers still recommend that women refrain from drinking during their “fertile window” until a pregnancy has been ruled out.
Men’s fertility may be harmed by excessive alcohol consumption. Indeed, the quality of sperm can be affected by excessive drinking of alcohol.
Take The Right Supplements
A basic vitamin supplement program, especially one that includes folic acid (B9) and vitamin D, can help ensure that you are getting the nutrients you need.
If a woman is trying to get pregnant, supplements should be an essential part of her diet.
The NHS recommends taking folic acid up to the 12th week of pregnancy if you’re trying to conceive or are already pregnant. This man-made version of folate, which is essential for healthy red blood cells and a healthy baby’s growth, may not be suitable for everyone, so check with your doctor before taking it.
Fix Your Diet
When it comes to conceiving, a healthy diet is critical. Healthy eating throughout pregnancy will help you give birth to a healthy baby, too.
However, we never know at the start of a fertility journey how long it is going to take to fall pregnant and keeping to a very strict healthy eating regime can be very difficult. In order to maintain a healthy diet, one should strive to eat healthily 80 percent of the time, while still allowing for treats and splurges 20 percent of the time. A positive attitude and a willingness to enjoy food, dining out, and other special occasions while trying to conceive are maintained by this method.
There is no doubt that a woman’s ability to become pregnant is influenced by her diet. In order to maintain a healthy diet, you must eat a variety of foods from all three food groups (carbohydrates, protein, and fats). Low GI (glycemic index) carbohydrates, such as porridge, lentils, and beans, should be included in your diet rather than high GI carbs, such as sugary and processed foods. When it comes to fats, you should opt for unsaturated ones over saturated ones, and make sure you have plenty of omega-3 sources (found in fish and flaxseed).
In addition to improving your overall health, regular exercise and a healthy diet have been shown to increase your chances of getting pregnant.
Endorphins, stress reduction, weight loss, increased heart function, and lower cholesterol are all benefits of regular exercise. Five days a week, make an effort to complete the recommended 30 minutes of moderate-intensity exercise that leaves you slightly out of breath.
According to one study, four hours of intense physical activity per week may increase your chances of conceiving. Postpartum exercise is also critical to your health and recovery after the birth of a child.
Get Enough Sun For Vitamin D
Vitamin D from the sun is thought to raise your female sex hormone levels and regulate your menstrual cycle, increasing your chances of getting pregnant. Sunlight can boost a man’s libido and testosterone levels, which can help him produce more sperm. Vitamin D also aids in sperm nucleus development.
Aside from vitamin D3, endorphins, and serotonin, the sun’s rays also increase our levels of vitamin D3 (in safe quantities of course). Vitamin D is important for women who want to have children through IVF. Women who get enough sun exposure each day are more likely to have a successful IVF treatment.
Limit Coffee Intake
It was thought that drinking too much caffeine would make you less likely to get pregnant, but recent studies show that this may not be the case. As a general rule, you should keep your caffeine intake to less than 200mg per day. However, there isn’t a lot of data on this yet.
Some studies show that people who drink five or more cups of coffee or tea a day are more likely to have miscarriages. Nobody knows why. It’s not just coffee that has caffeine in it. Caffeine is found in caffeinated tea, some fizzy drinks, energy drinks, chocolate, and some medicines sold over the counter.
See also Fertility Drugs for Women
Have Sex Regularly
You should have sex 3 to 4 times a week, no matter what day of the week it is. There is a 24-hour window in which the egg and sperm live. By having intercourse every month, you will make sure that the egg and sperm have a chance to meet each month. When men stop taking sperm for more than three days, the quality goes down.
Even if you have sex six days before ovulation, you have a good chance of getting pregnant. To have sex only on the day you ovulate, you may not be able to have children. To find out what you need to know about ovulation, check out our guide to the process.
Get Enough Sleep
Maintaining a healthy and happy lifestyle, including getting enough sleep, is essential to a successful pregnancy.
Our bodies recover and heal while we sleep. And having a good bedtime routine is essential for getting a good night’s sleep. Before going to bed, close the curtains and make the room dark for two hours. In the last hour, please, no screens. To seal the deal, I like a cup of chamomile tea.
Lack of sleep can cause your periods to be disrupted if you become severely fatigued, so if you have any sleep issues, look into how to fix them.
Avoid Certain Kinds of Medication
It’s always a good idea to talk to your doctor about any medications you’re taking, whether or not they’re prescribed to you.
Make an appointment with your doctor if you are taking any medication, including but not limited to antiepileptics, antidepressants, or antihypertensive drugs. It’s important to know how these drugs affect pregnancy and if there are any alternatives. Among the other possible influences are steroids, hormone-based hair and skin treatments, and cancer treatment. On the other hand, seek professional advice before discontinuing medication. The risk of illness is real.
Getting pregnant can be a challenge, and it can be even harder when you are dealing with infertility.
The good news is that both men and women can boost fertility naturally by making certain lifestyle changes. Indeed, the onset of menopause can be postponed by doing the practices mentioned above.
Of course, there are also numerous medical treatments that have been proven to increase the likelihood of a successful pregnancy, so the best thing to do if you’re trying to get pregnant is to talk to a fertility doctor.