Many factors can lower your chances of getting pregnant. Thankfully, eating a healthy diet and taking care of your health may help increase fertility.
Getting pregnant isn't as easy as many think. Most couples take up to a year to conceive. So, if you're not getting pregnant as quickly as you wanted, know that you're not alone.
You don't need to scramble to a fertility clinic right away. There are some ways you may be able to increase fertility yourself.
How to Increase Fertility & Improve Your Chances of Getting Pregnant
Some people could use extra support to increase fertility. Desk jobs are super common, and junk food is easier to handle than ever. So, it's important to make a conscious effort to be the healthiest you can be to help improve your chances of getting pregnant.
Let's dive into some ways you may be able to increase fertility.
1. Optimize Your Diet
A healthy diet is crucial to your health and may help increase fertility.
Ideally, you want to eat a diet rich in fresh, organic foods. This includes healthy proteins and fats.
Changing your diet to increase fertility shouldn't be a solo act. The following foods can benefit women and men in their efforts to conceive.
Your fertility diet should include:
- Foods rich in antioxidants – fruits, vegetables, nuts, and grains
- Fibre
- Plant-sourced protein
- High-fat dairy
- Healthy fats
When eating fats, be careful to avoid dangerous fats like trans fats. Junk food is rich in these, so avoid cookies, chips, and donuts. Research suggests avoiding trans fats entirely when trying to get pregnant.
Your healthcare professional may also recommend taking prenatal vitamins. Health Canada recommends that all women who could become pregnant take a daily multivitamin or mineral supplement containing 400 μg of folic acid per day. At a minimum, women who are planning to become pregnant should start taking this supplement 3 months before the pregnancy.
Please note that certain vitamins and supplements may not be right for you. Always read and follow the label and consult a healthcare professional for more information.
2. Reduce Stress
Life is stressful enough, and having difficulties getting pregnant can cause even more. Unfortunately, this could be making things worse. Researchers have found a link between stress and your chance of becoming pregnant. Those with high stress levels appear less likely to get pregnant.
While there isn't enough research to understand this yet, reducing stress will benefit you no matter what. Methods that may assist in reducing stress include yoga, meditation, and mindfulness.
Yoga is a great choice because it comes with a multitude of benefits. You are incorporating yoga and mindfulness into your routine which will help you feel more relaxed and calm.
3. Exercise Regularly
Keeping your body in shape is just as important as maintaining good mental health. They go hand in hand. There are many benefits to exercising regularly. You can also kill two birds with one stone by using exercise to decompress and relax.
Gentler exercise, like some forms of yoga (especially if you're a beginner), is a great option. Some forms are more breath-based and have you hold poses for longer.
More gentle forms of yoga include:
- Hatha
- Iyengar
- Restorative
More vigorous forms of yoga include:
- Hot Yoga
- Ashtanga
- Vinyasa
Yoga is a good way to ease yourself into daily movement while providing a workout and increased flexibility.
Aerobic activities and strength exercises also improve your health (which impacts your fertility). Some activities you can try include: walking, running, swimming, climbing stairs, weight training, and dancing.
Make these exercises fun! Why not practice them with your partner to help strengthen your bond?
Final Thoughts
Getting pregnant isn't always easy and can be frustrating. Thankfully, you may be able to increase fertility by eating healthy, lowering stress, and exercising.
Finally, we hope this article provides some useful tips for increasing your chances of getting pregnant and improving your well-being. As always, be sure to consult a healthcare professional when adding any new exercise or supplement to your daily regimen, especially if you are planning to become pregnant.
References:
- https://www.healthlinkbc.ca/pregnancy-parenting/planning-your-pregnancy/fertility
- https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods
- https://www.healthline.com/nutrition/16-fertility-tips-to-get-pregnant
- https://pubmed.ncbi.nlm.nih.gov/29383942/
- https://www.healthline.com/health-news/mental-stress-and-weight-affect-infertility-032414
- https://www.healthline.com/health/infertility/fertility-yoga
- https://www.healthlinkbc.ca/pregnancy-parenting/planning-your-pregnancy/your-health-when-planning-become-pregnant/physical
