Infertility is a common problem that affects millions of couples around the world. It can be a difficult and frustrating experience, but there are things you can do to improve your chances of conceiving.
This article will discuss 15 things you can do to improve your fertility. These tips are based on scientific evidence and can help you increase your chances of getting pregnant.
1. Eat a healthy diet
A healthy diet is essential for overall health and well-being, and it can also help improve fertility. Make sure to eat plenty of fruits, vegetables, and whole grains. These foods are packed with nutrients that are important for fertility, such as vitamins C, E, and B12.
You should also limit your intake of processed foods, sugary drinks, and unhealthy fats. These foods can contribute to weight gain, which can interfere with fertility.
2. Maintain a healthy weight
Being either underweight or overweight can affect fertility. Women who are underweight have a lower chance of ovulating, and women who are overweight have a higher risk of developing polycystic ovary syndrome (PCOS), a condition that can make it difficult to conceive.
The ideal weight for fertility is a BMI of 18.5 to 24.9. If you are not sure what your BMI is, you can calculate it using an online calculator.
3. Get regular exercise
Exercise is good for your overall health and well-being, and it can also help improve fertility. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
However, it is important to avoid overdoing it. Too much exercise can lead to weight loss, which can be detrimental to fertility. If you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts.
4. Take a multivitamin
A multivitamin can help ensure that you are getting all the nutrients you need for fertility. Look for a multivitamin that includes folic acid, vitamin D, and vitamin B12.
Folic acid is especially important for women who are trying to conceive, as it can help prevent neural tube defects in the baby. Vitamin D is important for sperm production, and vitamin B12 is important for overall cell function.
5. Avoid smoking and drinking alcohol
Smoking and drinking alcohol can both have a negative impact on fertility. Smoking can damage the lining of the uterus, making it difficult for an egg to implant. Alcohol can interfere with ovulation and sperm production.
If you are trying to conceive, it is best to avoid smoking and drinking alcohol altogether. If you are unable to quit completely, try to reduce your intake as much as possible.
6. Manage stress
Stress can have a negative impact on fertility. When you are stressed, your body produces hormones that can interfere with ovulation and sperm production.
There are many things you can do to manage stress, such as yoga, meditation, and spending time in nature. If you find that stress is interfering with your ability to conceive, talk to your doctor about ways to manage it.
7. Get enough sleep
Sleep is essential for overall health and well-being, and it can also help improve fertility. When you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can interfere with ovulation.
Aim for 7-8 hours of sleep per night. If you have trouble sleeping, try to create a relaxing bedtime routine and avoid caffeine and alcohol before bed.
8. Get regular checkups
If you are trying to conceive, it is important to get regular checkups with your doctor. Your doctor can check your hormone levels, thyroid function, and overall health. They can also rule out any underlying medical conditions that may be affecting your fertility.
9. See a fertility specialist
If you have been trying to conceive for over 12 months without success, you may want to see a fertility specialist. A fertility specialist can help you identify any underlying fertility problems and develop a treatment plan.
10. Consider fertility treatments
If you have been diagnosed with a fertility problem, there are a number of fertility treatments that can help you conceive. These treatments include in vitro fertilization (IVF), intracytoplasmic sperm injection (ICSI), and artificial insemination.
Fertility treatments can be expensive and have some risks, so it is important to discuss them with your doctor before deciding if they are right for you.
11. Adopt a child
If you are unable to conceive after trying for a long time, you may want to consider adopting a child. Adoption is a beautiful way to build a family, and it is a great option for couples