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How to Boost Fertility holisticHer

How to Boost Fertility

There are several factors that may play a role in affecting fertility. Here are some of the things you can do at home to boost your fertility and increase the chances of getting pregnant.

Exercise and maintain a healthy weight

An unhealthy weight contributes to fertility problems in both men and women. Being both underweight or overweight will make it more difficult to conceive and can be connected to irregular menstrual cycles. Maintaining a healthy weight can help boost fertility. Including regular exercise  into your routine will help keep you fit and healthy and contribute to a normal weight.

Reduce caffeine and alcohol, and quit smoking

Caffeine has been linked to lower chances of conceiving and increased chances of miscarriage. Try to be moderate with your caffeine consumption – in general 1 to 2 cups of coffee per day are considered ok. Excessive alcohol consumption is bad for fertility and decreases the chances of pregnancy. It makes senseto reduce alcohol when trying to conceive and of course once pregnant you should cut it out completely.

Finally, men and women who smoke are more likely to have fertility problems and take longer to conceive than non-smokers. Speak to your doctor about how to quit if you’re having trouble giving up.

Reduce Stress Levels

It can be quite stressful if you have been trying to conceive for some time however stress can negatively impact chances of conception. Try to relax and reduce stressful situations to help boost fertility. By learning how to cope with everyday stress and anxiety you can improve your chances of getting pregnant.

Take a prenatal multivitamin

Folic acid is extremely important when trying to conceive. When trying to get pregnant, start taking a multivitamin including folic acid and other essential vitamins and minerals.

Take a natural fertility supplement

There are a number of natural supplements that can positively impact fertility. Here are just a few examples: Maca root powder has been shown to positively affect sperm levels.

Royal jelly can help to balance hormone levels and maybe improve egg quality over time as it is packed full of lipids, amino acids, iron and fatty acids. Ashwagandha can reduce anxiety and stress, help fight depression, boost fertility and testosterone in men.

Reduce exposure to plastics

BPA, or bisphenol-A, is a chemical found in some plastics and is a known endocrine disruptor. Endocrine disruptors affect the hormones in our bodies by interfering with how they work or by mimicking them. BPA mimics estrogen which can then lead to hormonal imbalances. Estrogen is an important hormone for the fertility of both men and women.

You can lower your exposure to BPA by avoiding buying food that comes in plastic jars, avoiding cooking or microwaving your food in plastic containers, and by avoiding plastic beverage bottles unless labeled as BPA-free.

Ditch the lube

Some lubricants can affect the sperm’s ability to swim through the cervical mucus to reach the egg, and may even kill off sperm. If you’d still like to use a lubricant, make sure you choose a fertility-friendly product.

Your diet can play a huge role in maintaining a healthy weight, lifestyle and regulating hormones. Here are some diet specific tips for boosting fertility:

Eat Breakfast

Eating a big and healthy breakfast has been found to help women improve fertility problems. Having a large breakfast can help to regulate insulin levels and hormones such as testosterone. Normalising your hormone levels can assist with fertility related problems and can help boost ovulation.

Eat foods loaded with antioxidants

Antioxidant-rich foods can help in improving fertility in both men and women. Free radicals are known to damage egg cells and sperm. Antioxidants help to protect the body’s cells from damage so including antioxidant foods in your diet can naturally reduce the number of free radicals in your body. Try to include more fruits, vegetables, grains, and nuts that are naturally packed full of good antioxidants such as vitamins E and C, beta-carotene, lutein, and folate, to boost your fertility.

Consider reducing your carbs

Having a low-carb diet can help improve hormone levels in women with PCOS, as it helps you maintain a healthy weight and reduces insulin levels. Pay attention to the amount of carbs you eat and try to avoid refined carbs such as sugary foods and drinks and processed grains, including white pasta, white bread, andwhite rice. 

Add healthy fats

Trans fats are known to negatively impact ovulation levels and should be avoided if you are trying to boost fertility. Consuming healthy fats such as avocados, extra virgin olive oil and nuts can help with natural conception.

Include some Full-fat Dairy

Several studies have shown a connection between consuming high-fat dairy and fertility. On average women who consume one or two servings of high-fat dairy products have higher chances of getting pregnant than those who consumed low-fat dairy. A large intake of low-fat dairy products may lead to an increase in women’s risk of ovulation-related infertility

Eat plenty of protein

Consuming protein from various sources, not just meat, can help to improve fertility. Vegetable protein sources such as beans, seeds, and nuts have been found to improve women’s chances of becoming pregnant faster. Replacing some animal proteins with proteins from vegetable sources, can help boost your fertility.

Increase fibre in your diet

Fibre helps to keep your body to keep blood sugar balanced and to regulate the level of hormones such as estrogen and progesterone. Eating more fibre can help your fertility, however eating too much may have negative effects, so maintain a balance. Some examples of food with high levels of fibre are whole grains and fruit and vegetables.

Increase Your Iron Intake

Iron intake is very important for everyone, but especially for women who are in their reproductive years. It’s important that you try to eat iron-rich foods including plant-based ones if you want to improve your ovulation and fertility. If your diet doesn’t include enough iron, try to add in an iron supplement after discussing this with your doctor.

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