If you are struggling to get pregnant, consulting a gynecologist is the first thing you should do, but did you know simple lifestyle modifications also help boost fertility? We have always heard about diet or foods to boost fertility. But did you know there are multiple other ways that are also required to boost fertility?
We have looked at the do’s and the don’ts when it comes to fertility. If you haven’t read it yet, click here to check it out. So we know you need to be in the healthy weight category, you should stay away from processed and packaged foods, but it is not just about diet. Your overall lifestyle and habits affect your fertility.
Your lifestyle, meaning how you live, how you think, what you eat, everything affects fertility. Here are 6 main factors that need to be worked on to boost fertility.
Optimize your diet
Stick to whole foods and avoid processed and packaged foods as much as possible. Not just that, make sure the carbohydrates in your diet are complex, avoid low-fat dairy as that might affect ovulation, opt for full-fat dairy instead. Include more plant-based protein in your diet and consume meat in moderation. Avoid hydrogenated oils and artificial sweeteners. Make sure you are meeting your daily nutritional requirements.
Get yourself checked for nutritional deficiencies and correct them
Don’t be scared to include supplements in your diet if required. Nutrients like iron, folate, vitamin A, D, B6, and B12 are crucial for fertility. These nutrients also contribute to correcting hormonal irregularities, egg development, and fetal development. If you are deficient in any of these, consult your gynecologist and health expert and correct them.
Alcohol and smoking
Excessive consumption of alcohol or smoking affects fertility by as much as 13%. It also affects egg and sperm quality and may lead to a difficult pregnancy or other health risks. Smoking should not be continued, try to quit it and if it seems too difficult, seek help. Alcohol need not be quit, but the consumption is advised to be in moderation.
Move throughout the day
We lead a sedentary life when we weren’t designed to. Man led an active life that demanded activities like hunting, farming, etc. We have come a long way since then and thanks to our work and lifestyle, all activity we do every day is mostly on our laptops or phones. We cannot go back to hunting, we don’t even need to. But what we can do is, make sure we work out every day, don’t just dedicate one from 24 hours to move, but make sure you are physically active throughout the day. This helps in regulating hormones.
Stress and anxiety
While a hectic work schedule and a busy lifestyle can induce stress and anxiety, knowing how to manage it can be helpful in the long run. Learn ways to deal with daily stress and anxiety and although it depends on every individual, some options like yoga, meditation, listening to calm music have worked for most individuals. Stress calming activities should be a daily practice to avoid build-up
Sleep helps in controlling stress hormone levels - i.e cortisol levels and thereby decreasing testosterone levels. Regulating testosterone can boost fertility and helps in managing conditions like PCOS. Melatonin is a hormone that is responsible for a calm sleep at night. However, long work hours, staring at laptop screens and mobile phones till bedtime can affect the production of this hormone. Any kind of light including night lamps can affect it, so try to limit screen time every day for a peaceful sleep.