10 natural ways to improve your Fertility
Improve your fertility with some useful tips that will help you increase the chances of having a baby as soon as possible.
1. Make a check-up
This applies to both men and women: factors as smoking, being overweight, stress, or even poor nutrition can reduce your fertility. Consult your doctor and, if necessary, follow the ad hoc treatments. Other essential advice for having a pregnancy in the best possible conditions consists of passing some useful examinations such as a blood test, a hormonal test, an update of the vaccines, or a smear.
2. Track your menstrual cycle
According to the American College of Obstetricians and Gynecologists, ovulation takes place around 14 days before a person expects to have their next period if their monthly cycle is 28 days. Most people ovulate between days 11 and 21 of their cycle. The first day of their last menstrual period (LMP) is day 1 of the cycle. Ovulation does not always occur on the same day every month. It can vary by a day or more on either side of the expected date. Doctors call the part of the cycle around ovulation the fertile window because a woman’s chance of pregnancy is highest at this time. For example, if a woman ovulates on day 14, she can conceive on that day or within the following 24 hours. However, their fertile window began a few days before ovulation because sperm can survive for up to 5 days inside the female body.
So, even if a woman does not have sex on day 14 or 15, it is still possible to become pregnant if they had unprotected sex on days 9 to 13. When a woman’s cycles are regular, she can accurately determine her ovulation period since it occurs 14 days before the start of her period.
3. Follow a balanced nutrition
The right nutrition is the best way to balance hormones and therefore increase fertility naturally. You may have noticed in your life that an insufficient diet can influence and disrupt your cycles. In addition, certain deficiencies or deprivations that you inflict on yourself can make you tired, or depress you. So, follow a healthy and balanced diet based on fresh fruits and vegetables, animal or vegetable proteins, slow sugars, dairy products, and lipids.
4. Avoid foods that cause inflammation
Inflammation is your body’s natural response to injury or illness. However, prolonged inflammation can lead to insulin resistance. Studies suggest it is linked to many conditions that may affect fertility, such as endometriosis, PCOS, implantation failure, and recurrent miscarriage. So avoid foods that would cause inflammation in your body as much as possible. Forget alcohol, soya, and refined and processed products. Fruit and vegetables – high antioxidant foods help stem the action of free radicals, which cause inflammation. Orange, olive oil, green tea, pineapple are foods that help reduce inflammation in the body.
5. Improve the way you sleep
Sleep plays a vital role in all our lives, affecting the quality of life, overall health, and, importantly, fertility. Getting a good night’s sleep helps refresh and restore your brain and organ systems and regulate important hormones in your body – including fertility-related hormones. In both men and women, the same part of the brain that regulates sleep-wake hormones (such as melatonin and cortisol) also triggers a daily release of reproductive hormones. The hormones that trigger ovulation in women and the sperm-maturation process in men may be tied to the body’s sleep-wake patterns.
For example, if you’re a woman, long-term lack of sleep may directly affect the release of luteinizing hormone, or LH — the hormone that triggers ovulation as part of regulating your menstrual cycle. The resulting menstrual irregularity may mean it takes longer for you to conceive. So make sure you get 7-8 hours of sleep each night, following a consistent sleep schedule.
6. Make love at the «right» time
The ideal is to have sex every 3 days outside the ovulation period and every other day in the ovulation phase. The lifespan of the sperm lasts between 4 and 6 days, it is preferable to make love just before ovulation, precisely 5 days before. If you are having trouble keeping track of your cycle, there are ovulation tests on the market. They will be able to help you locate yourself.
7. Stop smoking
Chemicals (such as nicotine, cyanide, and carbon monoxide) in cigarette smoke speed up the loss rate of eggs. Unfortunately, once eggs die off, they cannot regenerate or be replaced. This means that menopause occurs 1 to 4 years earlier in women who smoke (compared with non-smokers). Male smokers can suffer decreased sperm quality with lower counts (numbers of sperm) and motility (sperm’s ability to move) and increased numbers of abnormally shaped sperm. Smoking might also decrease the sperm’s ability to fertilize eggs. So now is the right time to quit this bad habit.
8. Exercise outdoors
Exercise may boost a man’s sperm count, and therefore may improve a couple’s chances of conception, according to a new study of the Harvard School of Public Health. In particular, men who lift weights or spend time working or exercising outdoors tended to have a higher-than-average sperm concentration in their semen. Men engaging in exercise for seven hours or more per week, essentially one hour a day, had 48 percent higher concentrations than men who were engaging in less than one hour per week, according to the same study. But for women, exercise is also beneficial. Being active and spending less time sitting down (known as being sedentary) can help to get pregnant.
9. Protect yourself from sexually transmitted infections
Gonorrhea and chlamydia are two sexually transmitted infections that can cause infertility if left untreated.
10. Focus on B vitamins
The B-complex vitamins work closely to achieve the proper functioning of the body, as their lack can lead to serious health problems. For example, vitamin B12 deficiency can directly affect female fertility. Also, vitamins B9 and B12 are able to prevent the risk of neurological damage to your baby. These vitamins are mainly found in asparagus, spinach, liver, fish, eggs, chicken, and cow’s milk for B12.
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