Fertility issues can be both physically and emotionally taxing. For couples dreaming of having a baby, the journey to conception can sometimes take unexpected turns. However, as overwhelming as it can feel, there are actionable steps you can take to boost your fertility. Whether you’re considering starting a family or have been trying with no success, these natural strategies can help increase your odds of a successful pregnancy.
Lifestyle and Diet Changes
Leading a healthy lifestyle is not just good for overall well-being; it’s also crucial for fertility. Maintaining a balanced diet, regular exercise, and managing stress can help prepare your body for pregnancy. To incorporate more fertility-friendly elements into your routine, try the following:
- A Nutrient-Rich Diet. Eating a variety of nutrient-dense foods is important if you want to increase fertility. Nutrients like folic acid, iron, and vitamin D are essential for reproductive health. Additionally, a study of 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth. Foods like leafy greens, lean protein, and whole grains are packed with these vital nutrients.
Research also suggests that certain types of diets can support fertility. The Mediterranean diet, for instance, which is rich in fruits, vegetables, and healthy fats, has been linked to better reproductive outcomes.
- Manage Your Weight. Being either overweight or underweight can affect fertility and pregnancy. For women, excess body fat can lead to hormonal imbalances, while not having enough can cause irregular menstrual cycles. Men can also experience fertility issues related to weight. Aim for a healthy weight range to optimize fertility.
- Exercise Moderately. Physical activity is part of a healthy lifestyle, but did you know that excessive exercise can also disrupt menstrual cycles, especially in women with low body fat? For a natural boost to your fertility, it’s best to aim for a balanced exercise routine that includes both cardiovascular exercises and strength training.
- Stress Management. Chronic stress can also interfere with fertility by altering hormone levels in a way that inhibits ovulation. Practice stress-reducing techniques like yoga, meditation, or simply setting aside time to relax and recharge.
Getting in Touch with Your Sexual Side
This may come as a surprise, but understanding your sexual health, sexual activity level, and even your sexual proclivities can help increase fertility and boost your odds of conceiving. While timing intimacy is important, it’s not the only natural approach to boosting your odds of a successful pregnancy.
- Timing Ovulation. Knowing when you ovulate is key to conceiving. For most women, ovulation occurs around 14 days before their next period. There are various methods to track ovulation, including ovulation predictor kits, tracking basal body temperature, and monitoring cervical mucus changes.
- Sexual Frequency. The “every other day” rule leading up to and during ovulation is often recommended to ensure that there is sperm available when the egg is released.
- Conception Positions and Masturbation. Although the evidence is anecdotal, some believe that certain sexual positions can increase the chances of conception. After ejaculation, remain lying down with your hips elevated for 15 minutes to allow sperm to reach the cervix. Some individuals also believe that female masturbation has some potential benefits. This is a common question, because just as our mood can influence our hormonal balance, so can our sexual activity. However, masturbation doesn’t cause any significant hormonal effect on a woman’s fertility.
Caring for Yourself Emotionally
Fertility struggles can take a significant toll on mental health, which can, in turn, take a significant toll on fertility, yet monitoring and caring for our emotional and psychological wellbeing is often overlooked when discussing fertility struggles. Seeking support and maintaining open communication with your partner are crucial aspects of navigating these challenges. Openness and communication with your partner can help you both manage expectations and support each other throughout the process.
Additionally, seeking help through one or more of the following ways may also have a positive impact on your fertility.
- Joining Support Groups. Sharing experiences with others who understand can provide comfort and sometimes even new information. Online and in-person support groups can be invaluable resources for those struggling with fertility.
- Therapy and Counseling. Therapy or counseling can help manage the stress and uncertainty that comes with fertility struggles. Professional help can provide coping strategies and support for making decisions about treatment options.
How to Know When It’s Time to See a Doctor
If you’ve been trying to conceive for a year without success (or six months if you’re over age 35), it may be time to consult a fertility specialist. There are a range of medical interventions and treatments available that have helped many couples conceive.
Fertility Treatments. Treatments can range from medication to assisted reproductive technologies like intrauterine insemination (IUI) and in vitro fertilization (IVF). The best course of treatment will depend on individual circumstances.
Initial Assessment. Although you may have been to another fertility clinic, or at least another medical office, you will likely experience a different feeling when you visit Fertility Partnership for an initial assessment. When you step through the doors at Fertility Partnership, something becomes immediately apparent. We’re not just another medical office, we’re a sanctuary designed with you in mind. From the inviting ambiance to the friendly faces greeting you, every detail echoes our understanding of the emotional journey you’re on. We know the hurdle you’re trying to overcome, and we are here for you every step of the way.
Whether it’s your first time seeking fertility support or you’ve visited other clinics, you’ll find that Fertility Partnership stands out. We’re not just about cutting-edge technology and medical expertise, we’re about creating a network of support where you can share your hopes and fears, triumphs and tribulations.
Ultimately, it’s important to remember that each person’s fertility journey is different. What works for one couple may not work for another. Making lifestyle changes, taking care of your emotional well-being, and seeking professional help can all contribute to increasing your fertility. It’s also important to remember that this journey is not one you need to take alone. Our mission at Fertility Partnership is to support couples through the challenges of their pregnancy journey, offering understanding and guidance every step of the way.
