Many couples dream of settling down and having children. Unfortunately, this dream doesn’t come easy for some. Approximately 10 percent of women (6.1 million) between the ages of 15 and 44 living in the U.S. have difficulty getting pregnant or staying pregnant. While there are fertility treatments available for these couples, many prefer to try to optimize their fertility on their own before investing in treatments. The key to increase fertility is to enhance your overall health. Follow these wellness tips to boost your health and potentially your fertility.
Learn to Manage Stress More Effectively
You probably already know that stress is bad for you, but managing your stress is not as easy as it sounds. While the stress response serves a purpose in certain situations, it can directly affect chemicals in the brain.
When you experience stress, the brain interprets the situation as something that is dangerous or threatening. This chemical reaction in the brain can impact the rest of the body, such as the respiratory, musculoskeletal, cardiovascular, and endocrine systems.
While it’s not always possible to prevent stressful situations, you can better manage them. Start by targeting what’s causing your stress. For example, if social media is causing you stress, consider turning off your phone for a few hours each day. Regular meditation sessions or yoga can also be advantageous.
Get Some Shut-Eye
Sleeping does much more than leave you feeling refreshed. Throughout the night, the body goes to work performing a number of different functions. It heals damaged cells, helps you recover from the day’s activities, boosts your immune system, and recharges your cardiovascular system.
If you’re staying up too late, not getting enough sleep, or have messed up your circadian rhythm, consider making some essential changes.
Get in bed each night by 10 PM and avoid the blue light emitted by phones, tablets, and computer screens for at least an hour before bed. Play calming music to help you drift off to sleep or read a book.
Consume a More Nutritious Diet
What you put in your body has a major impact on how you feel and your overall health. If you are trying to get pregnant, it is important to practice good eating habits now which can help you achieve a healthy pregnancy.
While there is no exact fertility diet you should follow, research has shown that women trying to conceive should increase their intake of certain vitamins and nutrients, such as vitamin B12, folic acid, and omega-3 fatty acids.
Form a Support Network
Having people around that love and support you can be highly advantageous while trying to conceive. Use those people to lean on and share your struggles as confiding in friends and family can be highly therapeutic.
If you don’t feel comfortable spilling your thoughts to your personal circle, consider reaching out to professionals in the field. Join a fertility support group or schedule a session with a fertility-focused therapist.
Understand Your Body and Monthly Cycle
If you are having trouble conceiving, you may want to try targeting your “fertile window.” This window typically occurs around mid-cycle and is the period in which you are most likely to become pregnant if you have unprotected sex.
If you haven’t already, start keeping track of your menstrual cycles. Write down your ovulation signs, such as changes in cervical mucus, breast soreness, or light spotting or discharge. You can also take your basal body temperature daily to target ovulation.
Your fertile window usually spans about three to four days leading up to ovulation. Once you get to know your body and can narrow down your fertile window, you have an increased chance of getting pregnant.
Exercise Regularly But Not Too Much
While engaging in physical activity can help keep you healthy and fit, intense workouts can actually have a negative impact on fertility. A problem that can arise relates to an energy deficit. The reproductive system is highly sensitive to energy deficits which in turn can affect a woman’s menstrual cycle.
When trying to conceive, opt for more gentle exercises that help promote core warmth and boost natural energy. As with all things in life, exercise works best when it is used in moderation.
Wellness and Conception
The journey towards conception can sometimes be long and complicated. Fortunately, there are many things you can do to help speed up the process. By caring for yourself and seeking the support of those around you, you can better focus on getting pregnant.