Can we do anything to improve our chances of getting pregnant?
Improving your diet and lifestyle will put you in the best possible position to conceive and that works for both of you. Sperm and egg cells both take three months to fully mature, so taking action early will produce the healthiest cells. To be in the best shape for fertility and parenthood, remove unhealthy indulgences such as fast-food, refined carbohydrates, alcohol, caffeine, and tobacco from your life. Eat foods that nourish you, and limit toxins by eating fresh, local, and organic produce if possible. Exercise to help maintain a healthy weight and to manage your stress levels.
TIPS FOR MALE FERTILITY
- Improve the health of your sperm and be in the best shape for parenthood
- Take a multivitamin: choose one that includes selenium, zinc, and folate for optimal sperm production and health.
- Clean up your diet: eat plenty of fruit and vegetables because their antioxidants promote sperm health.
- Maintain a healthy weight: too much or too little body weight can inhibit the production of reproductive hormones and affect sperm quality.
- Quit smoking tobacco or marijuana: both substances can affect fertility. Seek help to quit if necessary.
- Limit alcohol: too much can affect sperm quality.
- Enjoy a caffeine boost: there’s nothing wrong with an occasional coffee.
- Exercise moderately: bicycling a lot could compress the testes, but bicycling in moderation is fine.
- Reduce stress: being stressed may affect certain hormones required for sperm production.
TIPS FOR FEMALE FERTILITY
- Prevent hormone imbalances and help regulate your menstrual cycle
- Take folic acid: take 400mcg a day, either as a single supplement or as part of a preconception multivitamin.
- Eat well: make sure your diet is well balanced to maximize essential nutrients.
- Maintain a healthy weight: being overweight or underweight can affect fertility. Stay at a healthy weight by eating a balanced diet and exercising moderately.
- Watch what you drink: alcohol and caffeine can affect fertility. Your doctor will tell you to quit drinking alcoholic beverages to protect your baby, but if you don’t want to give up coffee, that’s okay. Limit your caffeine intake to 200mg a day (about two cups of coffee). Remember, soft drinks, energy drinks, and tea also contain caffeine. Choose decaffeinated and fruit teas.
- Quit smoking: the toxins in cigarettes age your ovaries, damage your eggs, and adversely affect fertilization and implantation. Seek help to quit if necessary.
- Manage stress: find ways to relax. Try your best not to make getting pregnant your main focus.
- Being relaxed can double your chances of becoming pregnant within a year so have fun and enjoy trying to get pregnant!
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