Improving fertility can be a crucial goal for many individuals and couples trying to conceive. While there are numerous factors that can influence fertility, incorporating healthy lifestyle habits and making informed choices can enhance reproductive health. Here are ten things you can do to improve fertility:
1. Maintain a Healthy Weight
Being either underweight or overweight can negatively impact fertility. Women with a Body Mass Index (BMI) in the normal range (18.5-24.9) are more likely to conceive compared to those with a BMI outside this range. Men also benefit from maintaining a healthy weight, as it can improve sperm quality as any fertility clinic in London will tell you.
2. Eat a Balanced Diet
A diet rich in fruits, vegetables, whole grains, and lean proteins can support reproductive health. Nutrients like folic acid, zinc, and antioxidants are particularly beneficial for fertility. Avoiding processed foods, trans fats, and excessive sugar can also help maintain hormonal balance.
3. Exercise Regularly
Regular physical activity helps in maintaining a healthy weight and reducing stress, both of which are important for fertility. Aim for moderate exercise, such as brisk walking, for at least 30 minutes most days of the week. However, excessive vigorous exercise can negatively affect fertility, especially in women. These days you don’t even need to worry about paying for a membership – a gym in your own garden is an affordable possibility.
4. Manage Stress
High stress levels can interfere with the reproductive system. Practicing stress-reducing techniques like yoga, meditation, and deep-breathing exercises can improve fertility. Taking time for hobbies and socializing can also help manage stress effectively.
5. Avoid Smoking and Limit Alcohol
Smoking has been linked to reduced fertility in both men and women. It can damage the DNA in sperm and eggs, leading to lower chances of conception and higher risks of miscarriage. Limiting alcohol intake is also crucial, as excessive alcohol consumption can affect hormonal balance and sperm quality.
6. Monitor Ovulation
For women, understanding the menstrual cycle and tracking ovulation can increase the chances of conception. There are various methods to track ovulation, including ovulation predictor kits, basal body temperature charts, and monitoring cervical mucus changes.
7. Consider Prenatal Vitamins
Taking prenatal vitamins, especially those containing folic acid, can improve fertility and reduce the risk of birth defects. It’s advisable to start taking these vitamins even before conception to ensure that the body has adequate nutrients for pregnancy.
8. Reduce Exposure to Environmental Toxins
Exposure to certain chemicals and pollutants can affect fertility. Avoiding pesticides, heavy metals, and other environmental toxins can be beneficial. Opt for organic produce when possible, and use natural cleaning and personal care products to minimize exposure.
9. Limit Caffeine Intake
While moderate caffeine consumption is generally safe, excessive intake can negatively impact fertility. It’s recommended to limit caffeine to 200-300 mg per day (about one to two cups of coffee) for those trying to conceive.
10. Seek Medical Advice
If you have been trying to conceive for over a year (or six months if you’re over 35), it’s advisable to seek medical advice. A healthcare professional can evaluate both partners for any underlying issues and provide guidance or treatment options to improve fertility.
Improving fertility often involves a combination of lifestyle changes and medical interventions. By adopting healthier habits, managing stress, and seeking appropriate medical advice, individuals and couples can increase their chances of conception and support overall reproductive health.
