Did you know that around 15% of all couples face fertility issues while planning parenthood? Now while the problem can be present on either side, both the man and the woman, here are some steps that you can take – as a mother-to-be to boost your fertility and increase your chances of conception.
Ways To Boost Fertility in Women
The following are some effective tips and tricks on how to increase fertility in women. Most of them are simple lifestyle modifications that you can practice starting today to improve your chances of becoming a mother.
1. Eat Well…Plan A Nutritional Diet
We all know that a pregnant woman needs to eat a nutritious diet to provide a healthy ambience for the baby inside her womb. But with that being said, did you know that certain foods can help boosts fertility?
A diet rich in calcium, iron, complex carbohydrates, omega-3 fatty acids, and zinc – a very important prenatal vitamin, can help you become more fertile and conceive a baby with more ease.
2. Maintain A Healthy Weight
According to multiple research findings, being both overweight and underweight affects your chances of getting pregnant. As per the data, around 12% of females experience ovulatory infertility because they are underweight, whereas 25% suffer the same fate because of their obesity.
Even if your body has lower or higher body fat, it will result in longer cycle lengths which makes it difficult to get pregnant. Therefore, manage your weight, so your BMI (body mass index) is in the normal range – 18.5 to 24.9.
Also, it would be best to talk with your nutritionist or dietician or opt for fertility wellness services, so that they can help you prepare a personalized diet chart with foods to boost fertility as well as optimize your weight.
3. Exercise Daily To Stay Fit
Apart from maintaining a healthy weight, you will also need to incorporate regular physical activity into your routine. Studies have shown that moderately active women are more fertile compared to women who lead a sedentary lifestyle.
However, remember not to overdo things. High-intensity workouts can increase the energy levels in your body, which negatively affects fertility. The best thing you can do is incorporate a brisk walk in the evening for around 5000 steps.
4. Practice Yoga To Reduce Stress
Stress is inevitable in our modern day-to-day lives. However, chronic stress is a problem and should be kept under control. High-stress increases cortisol levels in your blood which can disrupt ovulation.
Now, one of the best ways to manage your stress is through meditation, but sadly it isn’t everyone’s cup of tea. An equally good alternative would be incorporating yoga into your daily routine. In fact, there are dedicated yoga poses that were invented to help increase fertility.
5. Know When You Ovulate
You are most fertile during the time of ovulation, which is around 12 to 14 days prior to the day your periods start. This is the time of the month when you are most likely to get pregnant. Whereas during your periods or a couple of days after, you are least fertile, and it’s very unlikely that you will become pregnant at this time (although there is a slight possibility).
Therefore, if you have regular menstrual cycles, then you can use a mobile app or calendar to help with your fertility evaluation.
6. Meet With Your Gynaecologist
In contrast to men, women can’t postpone their desire to become a mother for too long. As you age, especially when you are nearing or in your 30s, your fertility levels will begin to decline.
If you have been trying to conceive for a couple of months with no positive results, then go get a consult from your gynaecologist. An infertility specialist can help you diagnose if you have any underlying problems like hormonal imbalance or PCOS, which is affecting your chances of getting pregnant and can help resolve those issues.
7. Take Prenatal Vitamins
Certain studies have found that 20% of infertility related to ovulation is caused by a lack of core vitamins and minerals in the body. Now, prenatal vitamins are a special form of multi-vitamin supplements that provides the body with the necessary dose of daily vitamins and minerals required before and during pregnancy.
For example, Folic acid is a vitamin B that is one of the most popular fertility vitamins which will not only help you prepare your body to conceive a baby but also help in the development of the baby’s brain and spine.
8. Avoid Alcohol And Quit Smoking
There are a lot of things to avoid when trying to conceive, but alcohol and smoking top the list.
Alcohol can disrupt your menstrual cycle, making it difficult for you to conceive a baby. The same goes for smoking. You might know that smoking is injurious to your lungs, but it can also damage the eggs developing inside your ovaries, cause blockages within the fallopian tubes, and is even responsible for ectopic pregnancies.
9. Stay Hydrated…Cut-Back On Caffeine
There is plenty of research pointing to the health benefits of moderate consumption of caffeine. However, for a woman trying to conceive, it is a strict no-no. Multiple studies point out that a high intake of caffeine can lead to recurrent miscarriage. Other researches show that merely 500mg of caffeine can delay your chances of conceiving by 10 months.
Also, for some people, caffeine can make them dehydrated. Without proper hydration, there is going to be less production of cervical mucus which will make it difficult for the sperm to reach the eggs. Therefore, it is important to drink adequate amounts of water and remain hydrated.
10. Take Time To Relax
Close to 30% of all women suffering from infertility also report feeling stressed, anxious, and even depressed. These negative emotions don’t promote the proper biology for conceiving.
As such, try to dedicate ample time for yourself when you can relax, especially if you have a stressful job. Going for a counselling session is also an option worth considering if you can’t seem to manage your anxiety or depression levels on your own.
According to studies, almost 69% of infertility situations can be resolved with simple lifestyle and dietary changes. Here we have mentioned the top 10 natural ways to increase fertility backed by science. However, if you still don’t see any positive results by 8 to 9 months, consult with a fertility specialist to see if you have any underlying health issues behind the inconvenience.