Your fertility and lifestyle choices go hand-in-hand. A healthy and active lifestyle paves the way towards long-term fertility health and it is surely worth making the effort to incorporate healthy lifestyle changes into your daily life. Keep reading this content to weed out unhealthy lifestyle habits that are ruining your fertility health. Spoiler alert, the key as cliché as it may sound, begins with mindfulness and awareness, to embrace small improvements to boost fertility.
Simple lifestyle changes help improve fertility, quality of life, and overall well-being. Whether you are a couple thinking about getting pregnant or already have been trying, it’s never too late to assess your lifestyle choices for a healthy pregnancy and our IVF specialist/ fertility specialists recommend it’s always a good idea to stay physically active and a little inside knowledge on improving fertility odds and fertility treatments can tip the scales in your favor.
Note: A woman’s lifestyle, including smoking, excessive alcohol use, and stress, can change her ability to have a baby.
It’s important to overstate how dominant staying healthy is to boost fertility and overall health.
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Start Prioritizing Sleep
The downsides to skimping on sleep are no joke! Some research studies have found a connection between poor sleep habits and irregular periods (it can be a symptom of infertility). Sleep is crucial to keep our bodies running optimally and it also contributes to our fertility wellness in a big way. It can affect pretty much all aspects of your health, and that includes fertility as well, quality sleep is crucial to boost fertility.
The most significant factor that sleep can affect in relation to fertility is hormone production. If you don’t get enough sleep, your body will produce less of certain hormones and too much of others. More stress hormones will be produced, which can throw off levels of estrogen, testosterone, and other reproductive hormones.
What Can I Do About It?
The key to sleep is balance, just make sure to get in the sweet spot between too little and too much. If you have trouble getting to sleep, start eating sleep-promoting foods and try to create a bedtime routine that is feasible and realistic. Maintain consistency to get in sync with your natural circadian rhythm, there is also a possibility that your circadian rhythm, or sleep-wake pattern, is linked to reproductive hormones that trigger ovulation in women. It can also interfere with the sperm maturation process.
Compelling Fact: Women undergoing in-vitro fertilization (IVF) procedure who scored seven to eight hours of sleep a night were 25 percent more likely to become pregnant. Sleep in moderation is optimal for IVF success and key factor to improve fertility.
Get Up, and Get Moving
If you’re ready to get pregnant, you should both be mentally and physically prepared to get into a routine where you’re waking up on time whilst keeping your sleep quality uncompromised. Being active and spending less time sitting down can help with getting pregnant, pregnancy, and mental well-being. It doesn’t have to be an exercise session in the gym or vigorous exercise only, any physical activity that will make you feel warmer and placate is acceptable.
Research has shown that being active before and during early pregnancy can reduce your risk of having problems in pregnancy and will also benefit your child’s long-term health. You don’t have to follow a strict exercise plan or join expensive gyms; it’s about prioritizing and focusing on ways to make activity part of your everyday life. Having the support of your selected IVF center can help you make lifestyle adjustments more seamlessly, hence helping you to improve fertility.
Maintain Healthy Fertility Diet
Deciding on eating a nutritional diet is important for a healthy pregnancy and to boost fertility. From managing hormones to improving the strength of the uterus, eating the right food is great for IVF pregnancy care and conception. Foods such as fresh fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, incorporating them into your diet will increase your energy levels, boost immunity system, and will keep you energized, especially important when trying to conceive.
Figs, leafy greens, beans, berries, lentils, yams can help improve fertility and are packed with antioxidants, iron, fiber, and ovulation stimulating substances. Indulge in healthy, plant-based fats in moderation, as it helps promote regular ovulation and general fertility. Limit your caffeine intake and reduce your alcohol consumption. As drinking a lot of caffeine and over-consumption of alcohol before and during pregnancy has been linked to infertility and miscarriage.
A recent study reveals that caffeine affects negatively not only your ability to conceive a baby but also affects the semen quality in a male partner. Females who consume too much caffeine are at greater risk of low birth weight and leads to reduce blood flow via the placenta in the pregnancy period and for males’ excessive amounts of caffeine lead them to low sperm count or poor sperm mobility as well.
Note: Whenever possible, reach for fresh and organic nutrient-packed superfoods!
- Eat dark leafy greens to improve ovulation, and make healthy sperm
- Avoid highly processed foods
- Eat more fiber
- Avoid low-fat dairy because studies have shown they increase ovulatory dysfunction
- Rather than relying on meat for your total daily amount of protein, consider swapping out with vegetable protein sources, such as seeds and beans
A fertility diet adds in more nutrition and more balanced meals and snacks into your lifestyle and may have a beneficial impact on fertility to help boost fertility levels. Keep in mind that the best diet to maximize your fertility is one that supports a healthy body, and thus, a healthy reproductive system.
Maintain Healthy Weight
Being obese or unhealthy weight is one of the leading causes of infertility in women. Whether you need to lose weight or gain it, aim for a healthy body mass index (BMI) to help maintain normal ovulation in females. If your weight is too high or too low, it can affect your fertility and is linked to delays in achieving pregnancy. Men who are overweight are more likely to have a lower total sperm count than men whose weight is in the normal range and overweight women have higher levels of a hormone called leptin, which is produced in fatty tissue. This can disrupt the hormone balance and lead to reduced fertility.
Your body weight, whether you’re underweight or obese affects your hormone levels, which can give rise to problems conceiving. It is crucial to maintain a healthy weight as it helps your body to function better, limiting the chance of future disease and discomfort. Drinking enough water, along with eating good foods and exercising regularly, can help you to maintain a healthy weight. Since the mind-body connection is so important in fertility, staying hydrated and keeping our bodies running at an optimal level can really have an impact.
Experts suggest that even a weight loss of 5% to 10% can dramatically improve ovulation( it is a part of your menstrual cycle) and chances of pregnancy.
Say ” No ” to Stress
Stress can have an even deeper hindering effect if you’re trying to become pregnant. Several recent studies have found links between the women’s levels of day-to-day stress and lowered chances of pregnancy. While stress alone does not seem to cause infertility, stress can push us towards unhealthy behaviors’ that can affect our fertility health.
Eating a balanced diet, complete with lots of veggies, healthy fats, fruits, whole grains, and protein, is what you should aim for to help lower stress and to improve fertility. If you’re feeling overwhelmed, try taking a break and play calming music, as it has a positive effect on the brain and body. A reassuring voice, coming from a fertility specialist or extended family, even for a minute, can put everything in perspective.
Realistically stress is not a good thing for our bodies in general and it’s imperative that you evaluate your lifestyle and look for a stress-reduction strategy to boost fertility. Try yoga, meditation, and other mindful therapies to reduce stress, and don’t forget to take help from the best IVF hospital in India.
Ditch the Cigarettes
It’s no surprise that cigarettes decrease the odds of conception. Men and women who smoke are more likely to have fertility problems and take longer to conceive than non-smokers. Quitting smoking improves the lining of the womb and health in general. IVF clinics in India recommends that you cut back and eventually stop smoking.
Smoking is also known to prevent proper ovulation by damaging the fallopian tubes and reducing the ovarian reserve, particularly in terms of egg quality and count and some studies even suggest that male smokers are more likely to produce sperm that are genetically abnormal. Infertility rates in both male and female smokers are about twice the rate of infertility found in non-smokers.
Smoking is associated with the following fertility problems: Increased risk of miscarriage, cervical changes, problems with the fallopian tubes, and damage to the eggs and sperms.
Note: Smoking habits may be responsible for fertility struggles in as many as 13 percent of couples.
What Can I Do About It?
It’s always a great decision to quit smoking before you even consider pregnancy, stopping at any point really helps. Keep reminding yourself why you made the decision to give up and make a list of the reasons and read it when you need emotional support. Know your triggers and seek professional support, as with the right support and quit plan, people can double their chances of quitting successfully, to help improve fertility.
Schedule Regular Checkups
The importance of regular health check-ups should be emphasized, as it can not only help you save money in the long run, but also will help you keep a track of your fertility health, giving you more control over your health. Make sure to visit a health care provider on a regular basis to identify any health conditions that might threaten fertility.
Be positive, have faith, and simply follow the straightforward guidelines mentioned above to conceive quickly.
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