Have you been trying to get pregnant or are you just starting to try? If want to give your body the very best chance of conceiving, there are important, yet natural ways to increase fertility that you can do on your own and feel amazing in the process.
In the U.S., 10-15% of couples experience trouble getting pregnant or carrying a pregnancy to term. That number sounds small, but it equates to millions of men and women.
Why? One reason is that humans are the most inefficient reproducers of all mammals. A perfectly healthy 20-year-old couple, with perfect eggs and sperm, a 28-day menstrual cycle, open fallopian tubes and an unobstructed uterus only has a 15-20% chance of getting pregnant in a given month.
With all of this in mind, our goal at Kindbody is to educate and bring awareness to your fertility health, while at the same time eliminating the stigma of “infertility.” By understanding how your body works and your goals for family building, you and your partner can take control of your fertility health early-on for the best chance of conceiving and a healthy pregnancy.
HOW TO BOOST YOUR FERTILITY HEALTH
Stop smoking. Did you know that up to 13% of infertility might be caused by smoking? If you and/or your partner smoke, even as few as five cigarettes a day can lower your ability to get pregnant. It prematurely ages eggs and diminishes egg count, not to mention what it’s doing to the rest of your body.
Proper nutrition. Balanced nutrition is another one of the natural ways to increase fertility. One major factor for optimum health is controlling your insulin with a balanced diet. This is vital to the production of hormones and other bodily functions necessary for fertility.
It is also very important to note, once pregnant, ideal dietary intake is even more critical for the growth of your unborn child. If you follow these simple, common sense rules, you can begin to optimize your health with the best food choices and hydration.
- First – cut out as much processed food and fast food as possible. Not only do they contain chemical additives and useless calories, they contribute to unhealthy glucose fluctuations, added body fat, and a sluggish metabolism.
- Eat more fresh vegetables like a variety of lettuces, broccoli, cauliflower, collards, chard, cabbage, kale, and brussels sprouts, as well as squash and sweet potatoes. These foods support egg quality and health.
- Snack on fruits like blueberries and cherries that are high in beneficial flavonoids and have anti-inflammatory properties.
- Eat lean meats that are as natural as possible (grass-fed, free-range, organic). Extra protein is beneficial for minimizing some pregnancy complications. Nuts and eggs are also good protein sources.
- Get plenty of healthy fat from olive oil, coconut oil, olives, avocados, ghee, and organic meats like grass-fed beef and pork. Good fats help your cells stay healthy, produce needed energy, and aid in ovulation. This may be contrary to what you’ve done in the past, but it is important for a healthy pregnancy (and a healthy life).
- Drink plenty of filtered water and avoid sugary drinks and sugar-free chemical substitutes. Hydration is vital to a healthy body and pregnancy.
Avoid caffeine and alcohol. The jury is still out on whether caffeine affects fertility. Recent research shows that a minimal amount (1-2 cups of coffee per day) is safe, however, we recommend avoiding it if you can. Drinking alcohol has been proven to increase the time it takes to get pregnant and reduce the chance of having a healthy baby. For men, it can cause impotence and affect the quality of their sperm.
Vitamins and supplements. If you’re trying to conceive and have any health issues, it’s best to discuss what vitamins and supplements will be safest and most effective for you with your doctor.
If you are relatively healthy and want to try supplementing on your own, we highly recommend starting months before you get pregnant, especially with folate and selenium, additional Omega-3s such as krill oil or cod liver oil, as well as vitamin D3, vitamin C, B vitamins, and Zinc. Prenatal vitamins are a good way to get just what you need to boost your system.
Weight. Too much body fat (more than 28%), as well as too little (15-18%), can impair your ability to get pregnant. Too much fat produces too much insulin along with a host of other hormonal and stress-induced negative effects on your body. Losing just 5-10 pounds can make a difference. Too little body fat can inhibit ovulation.
Exercise. Getting adequate exercise is another of the natural ways to increase fertility. Keep up what you’re used to if it doesn’t fall into the “intense” category. If you’re not one for organized exercise, several hours per week of light activities such as walking, riding bikes, and gardening will help.
Lifestyle factors. A high-stress career or lifestyle, long working hours, lack of sleep, and an absence of self-care will take their toll. All of these contribute to a large hormonal imbalance and fluctuations that create a fight-or-flight cycle that limits your body’s ability to focus on anything but survival.
Try to make time for yourself. Meditate daily, take a long hot bath, or just curl up with a book instead of being in constant motion. This will allow your body to relax and function at more optimal levels.
YOU CAN RAISE YOUR FERTILITY CHANCES NATURALLY
These guidelines will not only help increase your chances of fertility, they can ease PMS symptoms, PCOS, and pain from endometriosis; heavy periods, and many other health-related issues. You may even lose weight, see improved insulin levels and better hormonal function, have a more positive attitude, and realize a host of other wonderful benefits.
MANY FERTILITY TREATMENT OPTIONS
If you are under 35 and have been trying to conceive for one year, over 35 and have been trying to conceive for 6 months, or have irregular periods or no periods, then we recommend you schedule an appointment with one of our caring, experienced fertility physicians at Kindbody.
Infertility treatments come in many forms, so don’t hesitate to schedule an appointment and start learning about your options.