Tips to Increase Fertility – Nowadays, pregnancy demands excellent effort. It has become a problematic dream for around 17.5 million people globally. So, this highlights the need to do the opposite of what you do regularly regarding lifestyle and food habits.
Tips to increase fertility can be summed up in four words –nutritious food and a healthy lifestyle. It all starts with your body. Start giving it the care it needs and reap the benefits.
In this article, we will look at the tips you can follow to get pregnant. At the same time, we will figure out the effect of particular food and habits on fertility.
1. Tips to Increase Fertility- Track Your Menstrual Cycle
A woman needs to track how far apart her menstrual cycles are so that the couple can plan intercourse. But how does this help you to increase your odds of getting pregnant?
You should understand the baby-making process. It all starts with ovulation. The process of releasing a mature egg by the ovaries is called ovulation. This egg stays fertile for around 18 to 24 hours in the fallopian tube, where it waits for the sperm for fertilisation. The sperm, on the other hand, can stay in the woman’s body for up to 3-4 days after intercourse. Knowing when your ovaries will release an egg and having intercourse around that time can boost your chances to conceive.
Two or Three Days before and one day after Ovulation is the Best Time for Intercourse.
Couples trying to conceive can have sexual intercourse every alternate day or even every day to increase their odds.
So when do you ovulate, and how to keep track of it? It depends on whether you have a regular or irregular cycle. For women with a regular cycle, the ovulation process occurs around two weeks before the period. At the same time, ovulation occurs around 12 to 16 days before periods in women with an irregular menstrual cycle.
If You have a Regular Cycle, do this.
Say two women are trying to track their menstrual cycle. Both women got their periods on 1 August. The first woman has a menstrual cycle length of 28 days. At the same time, the second woman has a menstrual cycle length of 35 days. It means the first woman will get her next period on 28 August, and the second will get her period on 4 September. Ovulation in both women will occur 14 days before their next cycle. So around this time, they can plan their sexual intercourse and increase their chances of getting pregnant.
If You Have an Irregular Cycle, These are Your Options.
For women with irregular periods, gynecologists suggest ultrasound follicular monitoring to track the next ovulation. Another option is a digital monitoring kit that helps track ovulation at home.
2. Tips to Increase Fertility- Consume Certain Foods to Increase Fertility
Is there any special IVF diet chart that can be followed to boost fertility? Then yes! Medical evidence collected by fertility experts shows that women who incorporated fresh fruits, vegetables, pulses, nuts, and whole grains into their diet were found to conceive more quickly than women who regularly consumed processed and packaged food.
The following Foods can help you take the next big step in Your Pregnancy Journey:
1. Add an Adequate Amount of Antioxidants-:
Antioxidants are a boon for people trying to conceive. Folate and zinc-containing antioxidants help deactivate the free radicals present in the body. These free radicals decline the health of both the eggs and the sperm. So make sure you eat a good amount of antioxidants.
Foods loaded with the goodness of antioxidants include fresh green leafy vegetables. Green veggies are packed with antioxidants, iron, and folic acid.
2. Fabulous Benefits of Eating Fibres-:
Fibrous food prevents PCOS, balances blood sugar levels, and helps remove excess estrogen from your body. Twenty-five grams of fibre should be taken by women daily.
Fruits like pears, apples, and bananas are loaded with fibres and should be consumed regularly. Other high-fibre foods include whole grains and beans.
3. Other Foods for Fertility and Their Magical Benefits-:
Cabbage is a rich source of various vitamins and minerals.
Citrus fruits and broccoli are excellent sources of Vitamin C which helps significantly in the maturation of eggs in the ovaries.
Bananas are a rich source of Vitamin B6, which assists in regulating the menstrual cycle.
Men should consume pumpkin seeds regularly as it helps increase low sperm count as well as sperm motility.
4. Avoid These Food Items.
Knowing what to avoid on the menu is equally important to increase your chances of getting pregnant.
- Cut down excessive carbohydrates from your diet, especially if you have PCOS.
- Stop yourself from falling in love with caffeine. Two hundred milligrams of coffee per day is advisable. If your intake surpasses this limit, it can hinder your fertility.
- Smoking and drinking alcohol are directly associated with fertility issues in both men and women.
- Saturated or trans-fat foods like burgers and pastries should be kept at bay as it hinders the production of reproductive hormones.
Consult with your nutritionist and fertility expert to craft a plan that suits you the best!
3. Tips to Increase Fertility – Take Care of Your Overall Health
Make the following a part of your daily routine to improve your reproductive health and see promising results.
Take Time to Move Your Body-: Regular exercise helps keep your weight in check and helps with conditions like insulin resistance. Apart from this, yoga asanas and moderate exercise help in the average production and regulation of hormones in your body.
1. Practice the following Asanas for Fertility:
- Anulom Vilom Pranayama
- Warrior Pose
- Setu Bandhasana
Avoid engaging in extreme exercise as it may disrupt ovulation.
2. Relaxation is Also Necessary-:
A tight schedule where you don’t have the time to take a breath might become a hurdle in your pregnancy. Make sure you take some time out for relaxation now and then.
3. Deep Sleep-:
Sedentary lifestyle choices have made it difficult to get a good night’s deep sleep. A majority of people have either a poor or disturbed sleep cycle. For the healthy functioning of your body and the reproductive system, the body must get proper rest.
4. Tips to Increase Fertility
1. The Role of Prenatal Vitamins-:
Doctors say that any woman planning to conceive should start consuming prenatal vitamins as the doctor prescribes.
Prenatal vitamins that women should take include:
2. Folic Acid
The most important prenatal vitamin is folic acid. Regular intake of folic acid at least three months before planning pregnancy helps increase fertility.
In the case of folic acid deficiency, neural tube defects are found in the baby.
3. Vitamin D
Vitamin D plays a crucial role in a range of bodily functions, including reproduction. Taking 400 to 800 units of Vitamin D per day is recommended by gynaecologists.
5. Tips to Increase Fertility – Healthy BMI
Body Mass Index is also a deciding factor in pregnancy. Being overweight can result in health conditions like PCOS, insulin resistance, thyroid, and other hormonal disorders, which can cause irregular monthly cycles and hamper fertility. The same is true for underweight women who are trying to conceive. So, work towards achieving a healthy body weight to boost fertility.
6. Tips to Increase Fertility – Stress-free Living
Stress is the number one enemy of fertility. Our IVF experts have stated that one of the main reasons behind infertility in people is too much stress. Stress disturbs the hormonal balance and disrupts the reproductive health of both men and women. Hence, managing your stress levels is non-negotiable.
Below mentioned are some activities that you can engage in to get rid of stress:
- Meditation can help immensely.
- Spend quality time with your loved ones.
- Try practising breathing techniques.
- Practice yoga asanas.
- Go on a morning or evening walk.
- Try journaling by simply pouring down your thoughts on paper.
The Most Important Tips to Increase Fertility- Consult a Fertility Expert.
Sometimes you cannot figure out where things are going wrong in your fertility journey. Sometimes even if you and your partner don’t have any health problems, you might still cross paths with infertility. The feeling of helplessness takes over you. It happens, and it’s completely okay to feel this way. Often there is an underlying condition that can be ruled out with the help of an experienced fertility expert. So don’t hesitate to book an appointment with a gynaecologist or visit a IVF Treatment centre like Imprimis IVF.
Earlier reproduction used to be a smooth journey but with a complicated lifestyle and eating habits, this significant process is full of hurdles. Affected couples want to know what they should eat to boost fertility. The simple and natural plant-based diet acts as a game changer. The sooner you switch to this, the better it will be for your reproductive health. It will help you conceive and prepare your body for a healthy pregnancy and standard delivery by nourishing it. Eat right, sleep well, stress not, and stay faithful!