5 Lifestyle Changes that Help Boost Fertility
According to statistics, one in six couples struggles to conceive and in more than 40% of these cases the causes are unknown. If you are having a difficult time conceiving, these simple lifestyle changes can help improve your chances:
Be mindful of your weight.
Being overweight or underweight can affect a woman’s fertility. If you can lose or gain weight, it can help you step up your chances of conceiving, according to Paul Miller, M.D. It was found that overweight women overproduce androgens (male hormones), insulin and estrogen – all of which prevent the ovaries from releasing an egg each month. On the other hand, underweight women have low levels of leptin (appetite and weight regulating hormone). When the levels get too low, the brain will get the message that the body does not have sufficient fat available for reproduction which can halt ovulation.
Men are not off the hook when it comes to weight. Both underweight and overweight men tend to have problems with sperm quality.
Have a baby-friendly diet.
If you can eat lots of fresh organic food, do so. They help absorb key antioxidants and nutrients that are beneficial when trying to get pregnant and they also help reduce intake of pesticides which have a negative impact on fertility. Zinc helps improve the maturity and health of eggs. Selenium is essential for sperm formation.
Yogurt, fresh salmon and beef, eggs, oranges, cabbages, kiwis and asparagus boost vitamins B12 and C which also help in increasing sperm count for men. Vitamin E is also good for sperm mobility and it can be found in avocados, tomatoes and almonds.
Get regular exercise.
Moderate exercise helps and is good for fertility but vigorous exercising can have a negative impact. Keep fit but steer away from exhausting workouts. You can try gentle pilates, yoga, walking and swimming instead.
Stay away from drinking alcohol and smoking.
Even small amounts of alcohol can affect a woman’s menstrual cycle and can also reduce the chances of conceiving. Drinking can also lower testosterone levels and sperm quantity and quality in men.
Smokers are also more likely to have fertility problems and a heavy smoker’s risk of infertility is increased even more. When you smoke, you spread more than 7,000 chemicals through your body and these chemicals hinder ovulation and can damage eggs and sperm motility.
In times of stress, fertility can temporarily shut down. Hormone levels are disrupted and ovulation can cease. To help you relax, try deep breathing exercises – those are free and easy to do anytime, anywhere. You can also have regular walks. The idea is to take breaks when things get too stressful.