Many factors affect your body’s ability to get pregnant. From the food you eat to your activity level, everything could help or delay pregnancy.
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If you’re hoping to conceive successfully, these strategies could be the key to ensuring a more fertile body and a successful pregnancy.
Read on to learn about doctor’s recommendations today.
1. Fertility Focused Diets
While there isn’t any one food that you should avoid when trying to get pregnant, there are a lot of things that can aid in your efforts.
Many doctors suggest that eating as many fruits, vegetables, and fresh ingredients as possible is critical.
There is also some evidence that supports limiting processed foods because they have a lot of salt and sugar additives which can be detrimental to your overall health.
A Harvard Study
In one large study, Harvard researchers found that women who followed at least five of these healthy nutrition suggestions lowered their risk of ovulatory disorder infertility by nearly 70%:
- Increase good fats in your diet including avocados, nuts, seeds, and olive oil
- Limit trans fats such as margarine, baked goods, vegetable shortenings, and fried food
- Minimize intake of foods with hydrogenated oils
- Eat more plant protein than meat protein with quinoa, legumes, beans, and lentils
- Opt for low glycemic carbs including whole grains, oatmeal, and non-starchy veggies
- Avoid processed carbs like bread, pasta, crackers, cookies, and chips
- Choose vegetarian sources for iron such as spinach, prunes, cashews, and beans
- Eat full-fat dairy instead of skim or 2%
Eating at home is also highly recommended, as you can control exactly what goes into your meal instead of risking restaurant ingredients that may be less healthy.
2. Maintaining a Normal Body Weight
Being over or underweight can both interrupt your normal menstruation and disturb natural hormone production. You might even discover that your weight is impairing your ovulation and resulting in infertility.
A study at the American Society for Reproductive Medicine found that obesity has a very negative impact on fertility and pregnancy.
Miscarriage rates are much higher, and live birth rates dramatically decrease as a woman’s BMI (body mass index) increases.
Healthy body weight also reduces the risk of pregnancy complications including preeclampsia, gestational diabetes, preterm birth, and even certain birth defects.
A successful pregnancy does rely on achieving and maintaining a healthy weight.
Another concern with women who are over or underweight is how medications will affect them during fertility treatments or throughout their pregnancy.
With changing doses, many women see an increased risk of side effects. Your doctor can recommend the right weight range for you and help you track appropriate weight gain throughout your pregnancy.
3. Work Out The Right Way
While you’re trying to conceive, finding a way to introduce and maintain moderate physical activity in your routine can be really helpful.
If you’re just getting back to working out, you might want to start slowly with gentle Pilates or yoga classes that also give you a chance to meditate and reduce any anxiety you may be having.
For those who are underweight or at a normal weight, too much vigorous physical activity may work against your goals. If working out is affecting your menstrual cycles, most doctors recommend reducing activity levels until menstruation has normalized.
The best workouts include low impact exercises like aerobics or swimming.
A good rule to go by is if you can’t talk throughout your workout, you’re working out too hard. You don’t want to divert too much oxygen and blood away from your uterus at such a crucial time.
If you can, aim for anywhere between 30 and 60 minutes of moderate exercise 3 to 5 days a week.
4. Prenatal Vitamins
When talking to your doctor about trying to conceive, bring up pre-conception prenatal vitamins right away.
These vitamins generally provide a comprehensive range of nutrients that include everything from iodine and choline to iron and folate.
Talk to your doctor about methylated folate, also known as activated folate, because it has a much higher dose of vitamin D3. You want to find pure, high-quality pre-conception prenatal vitamins to ensure they are powerful and effective.
5. Other Supplements
Many other supplements could potentially improve your chances of conception. Your health history and age can dictate which additional nutrients you need to enhance your egg quality, hormone functionality, and treat infertility.
For women who are having trouble conceiving because their ovaries aren’t functioning correctly, fertomid could be the solution.
It’s for those who have no other obvious causes of infertility and can restore function to ovaries, ensuring that a mature egg is released and available for fertilization. These tablets can also be utilized to restore normal menstruation for women with irregular cycles or amenorrhoea.
Vitamin D3 is the vitamin made in your skin as a response to your exposure to the sun.
Today, most women don’t get out into the sun enough to maintain good vitamin D levels, and their diets also don’t provide a good supplemental source either.
Many studies link higher vitamin D levels to higher pregnancy rates, while low vitamin D levels are blamed for preterm birth and other pregnancy complications.
To help ensure a healthy pregnancy, it’s important to add this vitamin to your daily regimen.
Similar to vitamin B, inositol is a nutrient that works in two ways.
First, it decreases insulin levels and resistance as well as androgen levels. It also promotes regular menstruation, ovulation, and fertility.
If you’re going through in-vitro fertilization treatments, inositol has been shown to improve egg quality and stimulate the ovaries.
Doing What’s Best
A fresh diet, moderate exercise, and the right supplements will get you on the best track towards a successful pregnancy. Try to incorporate all of these lifestyle changes into your routine under the supervision of your physician.
While making these changes should be an important part of your conception strategy, they are not meant to replace the advice of your doctor.
If you are trying to conceive at age 35 or above, talk to a fertility doctor about the best strategies for you.
About the Author: Aaron Smith is a health, wellness, and tech writer. He works as a content strategist and consultant for the Family Creations Blog. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
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