One out of every six couples faces some difficulty when they are trying to conceive. Parenthood is a beautiful dream for many, but the road to that destination can sometimes be a huge challenge. It is important for you to know if you are struggling on this path that you are not alone. And that there are certain things you can do to improve your chances. Lifestyle factors play a vital role when you are trying to get pregnant. So, we spoke to Dr Sulbha Arora, Clinical Director at Nova IVF Fertility to understand more about female fertility, how to boost it and much more. She also mentioned that even if you are undergoing fertility treatments, following these little tips can help you succeed, mentally and physically.
Dr Sulbha says,
Infertility is the inability to conceive within a year of trying to get pregnant. For women, over the age of 35, this cut-off is six months. There can be many factors causing infertility such as age, hormonal issues, tubal blockages, structural abnormalities like uterine fibroids, endometriosis, having polycystic ovary syndrome (PCOS), or even ovulation irregularities. And embracing a healthy lifestyle can increase your chances of getting pregnant.
Read on to know about the 5 effective tips to increase fertility and enhance your chances of becoming a mother—as told by Dr Sulbha Arora.
1. Practicing Stress Management Is The Need Of The Hour
Various studies have decoded the connection between stress and one’s chances of getting pregnant. Many women fall prey to unhealthy habits like smoking, excessive alcohol or excessive caffeine consumption to overcome the stress that they experience in their personal or professional lives. This, in turn, can affect their fertility and one may find it difficult to conceive.
Thus, stress management can help them calm down and boost their fertility. You can opt for counselling to combat stress or develop a positive self-talk habit. Meditating, spending time with loved ones, taking out time for leisure activities, and cutting out things that lead to stress can be helpful for you.
2. Maintaining An Optimum Weight
Weight plays a huge role in one’s fertility. According to research, being excessively overweight or underweight can impact your chances of conceiving. Underweight and overweight women can have hormonal imbalances and ovulation difficulties. They may also face an increased risk of pregnancy complications. Hence, you should ideally maintain a healthy weight so that your BMI (Body Mass Index) is within the normal range (18.5 to 24.9).
3. Keep Moving
Are you unable to take out some time from your erratic schedule and exercise on a daily basis? Then, you are doing it all wrong. Exercising will not only improve your overall well-being but also the chances of conception. Active women are more fertile compared to those women who lead a sedentary lifestyle. Exercise releases endorphins—the feel-good chemicals that improve your state of mind and reduce your stress levels.
Exercise also has an anti-inflammatory effect on the body. The best thing you can do to boost your fertility is to exercise at least five days a week for at least half an hour a day. Activities such as brisk walking, jogging, running, yoga, swimming, Pilates, aerobics and weight/functional training are all excellent options. Choose the one you enjoy the most. Some may need to be performed under the guidance of a fitness trainer.
4. Opt For A Well-Balanced Diet
Indulging in unhealthy eating habits? Some people tend to binge eat or gorge on high-calorie foods when they are stressed. In turn, they land up gaining more weight and getting more stressed. Although high sugar or high carb food may make you feel good at that very moment, it can act as a depressant in the long run. If you find yourself reaching for that bag of chips or that box of chocolates more often than you should, then, it is time to review your diet.
It would be better to try and incorporate fresh fruits, vegetables, nuts, whole grains, seeds, legumes, and pulses into the diet. See that you get all the essential nutrients from what you eat. Avoid processed, redefined, canned, sugar, and salty foods, excessive alcohol, smoking and excessive caffeine. These things may hamper your ovulation process and overall health, both mental and physical.
5. Sleep Well
Many studies have found that sleep plays a vital role when it comes to fertility. Lack of sleep will lead to stress and poor dietary choices. Try and get a sound sleep of a minimum of 8 hours each day to improve the chances of conceiving. Also, the benefit of sound sleep is higher when you sleep early and wake up early, as opposed to sleeping late and waking up late, even if you get your 8 hours in. The melatonin cycle has an impact not on just your weight and your health, but your fertility too. There is a reason why it’s called ‘Beauty Sleep’.
Good nutrition and a healthy lifestyle are vital for a healthy mind, a healthy body and a healthy reproductive system. Eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy. Plus, it’s good for your overall health.
Lastly, Dr Sulbha Arora says,
If you are trying to get pregnant, it’s important that you start by making healthy nutrition and positive lifestyle choices today. But don’t let stress and worry get you down. Talk to your fertility specialist to find the best choices for you. Good luck!
Join The Girl Tribe by MissMalini App to be a part of the conversation.
The post 5 Tips To Boost Female Fertility—As Told By An Expert is copyright of MissMalini.