10 Lifestyle Choices to Increase Your Fertility Naturally
1. Get a Preconception Exam
First and foremost, regardless of age, you might seriously consider asking your GYN for a pre-conception exam which may include some or all of the following:
- Blood pressure
- Complete Blood Count
- Blood Sugar
- Pelvic Exam
- Breast Exam
- Bone Density
- Possibly Genetic Testing for Tay-Sachs or Sickle Cell
2. Get To A Healthy Weight
Getting to a healthy weight is advisable for both the woman and the man. For women, being over or underweight may wreck havoc on your hormones and cause you to be infertile. Overweight men are also significantly more likely to be infertile than normal-weight men, according to the National Institutes of Health. For example, a 5 foot 4 women with a BMI between 20-24 (weighing anywhere between 117-140) has the greatest chance of getting pregnant.
3. Food and Fertility are BFF
Surprised? Yup, food and fertility are linked, and not just for women. That’s right, to increase fertility, men also need to eat and maintain a balanced nutritious diet just like women.
4. Folic Acid is a Must
Women of child bearing age need about 800 micrograms of folic acid every day, and even if you’re not planning on a bundle of joy, it may be a good idea to get your folic acid, just in case. Besides, most experts recommend taking a folic acid supplement at least a full year before conception. Folic acid can prevent major birth defects like Spina Bifida and Anencephaly.
5. Bone Up on Calcium
According to the experts, a serving of full-fat dairy foods like whole milk, yogurt, increased a women’s chances of conceiving.
6. Go Green, Baby
Leafy green vegetables like spinach, collards, and kale are naturally bursting with folate aka B-9 vitamins (folic acid) and fiber, too.
7. No Trans Fats Please!
Avoid all processed foods which may disrupt your hormones. Replace those cakes, cookies, candies, chips, and crackers with, you guessed it..whole foods like fresh fruits, vegetables, seeds, and nuts.
8. Get Wild about Salmon
Wild Salmon has very little mercury and is beneficial for both mommy-to-be and baby. Salmon is rich in DHA, a type of Omega 3 fatty acid which is a big building block of the brain.
9. Healthy Mommy = Healthy Baby
Getting and staying fit prior to pregnancy will be one of the best gifts you can give yourself and your unborn child. Besides feeling and looking good, fit mamas tend to gain less weight, shed pregnancy pounds faster, have faster labor, and are better able to manage stress and postpartum baby blues. Fit mamas also tend to have reduced rates of pre-term labor, low-birth weight babies, and other complications. Exercising moderately for a minimum of 30 minutes most days of the week is recommend.
10. Avoid Alcohol and Sugary Drinks
There is absolutely no safe amount of alcohol to drink when you’re pregnant, so better to give it up before you get pregnant. Alcohol and sugary drinks can also have a negative effect influence on your hormones. Water is the best beverage for you and baby, too.