As a woman, you must take steps to protect your fertility for as long as possible, regardless of whether you want to have children or not. Being fertile is essential for your health. The simple tips given here will help you stay fertile for the longer term, keep you fit and strong for years and, hopefully, have as many children as you would like to!
While female fertility does decrease the older a woman gets, a combination of the right lifestyle and environment can make a huge difference to your chances of getting pregnant.
Maintain a Healthy Weight
According to several studies, including one published in the journal Human Reproduction, the more weight a woman gains between pregnancies, the longer it takes for her to conceive. It is not healthy to carry extra pounds; it increases your risk of diabetes, cardiovascular disease and hypertension.
Body weight and fertility are related. When you lose weight, it makes a lot of difference to your health and improves your ability to conceive. Your BMI affects your chances of getting pregnant. You should try to maintain a body mass index (BMI) of 18.5 to 24.9 – your chances of conceiving are great as long as you stay within this range.
When you are either overweight or underweight, it affects your hormonal balance. In particular, it affects the oestrogen levels in the body. Oestrogen is the key hormone for ovulation and when your oestrogen levels are affected, that lowers your chances of getting pregnant.
Also, obesity leads to complications during pregnancy, such as gestational diabetes, high blood pressure, and prolonged labour. When you carry an unhealthy weight, it makes carrying a baby dangerous, even after you conceive. Similarly, being underweight is dangerous as well as your body may not be able to handle pregnancy in a healthy way or provide the baby the nutrition that it requires for healthy growth.
Exercise Regularly
It is a proven fact that regular exercise can improve your fertility. Exercise can also protect your children from obesity in later life. You should exercise regularly, long before you get pregnant. This ensures that you are already in the habit of exercising even after you conceive. Regular cardio activity during the time you are pregnant helps to reduce leg cramps, water retention, prevents weight and relieves morning sickness. It keeps your energy levels high and helps maintain a high stamina. Something as simple as a brisk 30-minute walk in the morning makes for an excellent exercise.
Take Multivitamin Supplements
You must take a healthy supply of vitamins and minerals. Since you won’t be able to get enough of this from a normal diet, taking multivitamin supplements is an absolute necessity. You need to take all the important vitamins and minerals, especially iron, which is known to boost fertility. Taking iron supplements was found to reduce infertility by 40% in a study that was carried out with 18,000 female participants. So ensure that your multivitamin supplements include plenty of iron content.
Other vitamins you must take are folic acid and B vitamin. Taking vitamin B ensures that your baby is not affected by neural tube defects, and taking folic acid ensures that all the systems are properly in the foetus. You must take at least 400 micrograms of folic acid each day for 4 months before getting pregnant.
Taking a good pre-conception multivitamin is the easiest way of ensuring that you are getting enough essential nutrients. We always recommend Sevens Seas Trying for a Baby tablets or Pregnacare Conception for women. Not wanting to leave partners out, we always suggest Wellman Conception tablets for men.
Stop Smoking
If you smoke – don’t! Women who want to get pregnant should stay away from smoking. Smoking 6 to 10 cigarettes a day has been found to decrease their chances of getting pregnant by 15 percent. Cigarettes consist of over 4000 chemicals that are known to lower oestrogen levels.
That’s not all – smoking affects both the quality and quantity of a woman’s egg supply. Smoking during pregnancy is believed to have been responsible for 20% to 30% of underweight babies and 10% of infant deaths.
It’s not enough for women not to smoke. You should take steps to minimise your exposure to secondhand smoke as well. Secondhand smoke can lead to low birth weight and abnormal lung function in a developing foetus. Infants should not be exposed to cigarette smoke as that may cause ear infections, upper-respiratory infections and allergies.
Get Enough Sleep
Getting adequate sleep is crucial for maintaining hormone balance and fertility health. Studies show that women who get less than 7-8 hours of sleep per night have higher levels of the stress hormone cortisol. This is not great as it can disrupt menstrual cycles and ovulation.
You should be aiming to get at least 7-9 hours of uninterrupted sleep per night. Establish a regular sleep schedule by going to bed and waking up at consistent times, even on weekends. Make sure your bedroom is cool, dark and quiet for optimal sleep. Limit screen time before bed as the blue light from devices can suppress melatonin and disrupt sleep. Wear earplugs, use blackout blinds, do whatever helps you to get some blissful shut eye! 😊
Reduce Stress
Chronic stress takes a major toll on fertility by raising levels of cortisol and other hormones that inhibit ovulation. At Zoom Baby we recommend practices like yoga, meditation, journaling, or talking with friends as these can all help manage stress. Learn to chill out, especially if you are a person that finds it hard to let go of things. Take regular breaks from work and make time for hobbies you enjoy. Getting 30+ minutes of exercise per day is also proven to reduce anxiety and boost fertility.
Staying relaxed mentally and physically can help regulate menstrual cycles and improve your chances of conception. Identify your main stress triggers and take proactive steps to minimise them. Maintaining inner calm should be part of your self-care routine when trying to conceive.
Eat a Fertility-Boosting Diet
What you eat plays a crucial role in your fertility. A diet rich in antioxidants, healthy fats, and complex carbohydrates can boost your chances of conception. Here are some top fertility foods to add to your plate:
- Leafy greens like spinach and kale are packed with folate, essential for healthy egg development.
- Nuts and seeds provide zinc and selenium, which support hormone balance.
- Fatty fish like salmon offer omega-3 fatty acids that improve egg quality.
- Berries are bursting with antioxidants that protect your eggs from damage.
- Full-fat dairy products contain fat-soluble vitamins that support reproductive health.
Don’t forget to stay hydrated! Drinking plenty of water helps thin cervical mucus, making it easier for sperm to reach the egg.
On the flip side, it’s wise to limit or avoid certain foods. Cut back on processed meats, sugary snacks, and trans fats. These can disrupt hormone balance and negatively impact fertility. And while a glass of wine might help you relax, it’s best to keep alcohol consumption to a minimum when trying to conceive.
Remember, it’s not just about what you eat, but also how you eat. Try to have regular, balanced meals throughout the day to keep your blood sugar stable. This helps maintain hormonal balance and supports optimal fertility.
Making these dietary changes isn’t just good for your fertility – it’s a great way to boost your overall health too. So why not start today? Your future self (and possibly your future baby!) will thank you.
Start Today to Improve Your Fertility
You can start today and many Zoom Baby customers have started their fertility journey with the smallest of steps. By following these simple ideas, you will almost certainly improve your fertility. Start today and notice the benefits sooner rather than later!
Photo Credit: Vladimir Pustovit – Flickr CC
Zoom Baby is a leading supplier of Pregnancy Tests and Ovulation Test Kits
