Today, about 1 in 6 people face infertility. If you have been trying to conceive without success, there are lifestyle changes you can make that may improve your fertility and increase your chances of getting pregnant. Here are some important do’s and don’ts to help maximize your fertility.
Do’s
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Maintain a Healthy Weight
Your body weight plays a key role in fertility. In men, a high BMI can lower sperm quality and quantity, while women with a high BMI may take longer to conceive and have a higher risk of miscarriage. Being underweight can cause problems such as irregular menstrual cycles and ovulation issues. Speak with your doctor to understand how your weight might affect your fertility and how to manage it. -
Follow a Healthy Diet
Eating a balanced diet supports overall health and can also improve reproductive health. Focus on foods rich in vitamins, fiber, and antioxidants—like fruits, vegetables, nuts, and whole grains. For women, taking multivitamins or supplements may enhance fertility. It’s a good idea to talk to your doctor about prenatal vitamins. -
Take Time to Relax
Stress can affect your overall health, including your fertility. It can disrupt your menstrual cycle, reduce your sex drive, and even lower sperm production. To boost your chances of conceiving, find ways to relax and manage stress. Practices like meditation, mindfulness, or spending time with loved ones can help. -
Get Enough Sleep
Sleep is essential for regulating hormones that influence fertility in both men and women. Lack of sleep can disrupt ovulation and menstrual cycles in women. Keep a regular sleep schedule and create a restful environment to support your reproductive health.
Don’ts
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Avoid Vigorous Physical Exercise
While moderate exercise is good for overall health, excessive physical activity can hurt fertility. Men who engage in moderate exercise tend to have better sperm quality than those who exercise intensely. For women, intense workouts can cause menstrual irregularities and other fertility issues. It’s important to find a balanced exercise routine that suits your reproductive health. -
Avoid Smoking
Smoking can significantly harm fertility. In men, it reduces sperm quality and quantity and lowers testosterone levels. For women, smoking affects ovarian function, hormone levels, and overall reproductive health. Both partners should quit smoking when trying to conceive. -
Avoid Heavy Drinking
Excessive alcohol consumption can affect sperm quality, motility, and count in men. In women, it can disrupt hormones, making it harder to get pregnant and increasing the risk of miscarriage. Limiting or avoiding alcohol can improve your chances of conceiving. -
Avoid Caffeine
Caffeine can negatively impact fertility in women and is linked to an increased risk of miscarriage. If you’re trying to conceive, it’s best to avoid caffeine and choose non-caffeinated drinks instead.
Conclusion
Maximizing fertility involves adopting a holistic approach to your health. By following the do’s and avoiding the don’ts, you may improve your chances of getting pregnant. If you’re still struggling to conceive after 12 months of regular, unprotected intercourse (or 6 months if you’re over 35), it’s time to seek help. Speak with your gynecologist about getting a referral to a fertility specialist.
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