Every fertility journey is unique - filled with hope, questions, and sometimes uncertainty. While no two experiences are the same, there are steps you can take to support your reproductive health. Here are 5 recommendations to help improve your fertility and your chances of conceiving.
Eat a Balanced, Nutrient-Rich Diet
A healthy diet plays a vital role in fertility. Focus on foods rich in antioxidants, healthy fats, and lean proteins. Fertility specialists recommend consuming plenty of fruits, vegetables, whole grains, and fatty fish like salmon, which are packed with omega-3 fatty acids. Avoid processed foods, sugary snacks, and excessive caffeine.1
Maintain a Healthy Weight
Both underweight and overweight individuals may experience difficulty with fertility. According to experts, maintaining a BMI within a healthy range can improve hormonal balance and increase the likelihood of ovulation. If needed, work with a healthcare provider to reach and maintain a healthy weight.
Limit Alcohol and Caffeine
Excessive alcohol and caffeine intake may lower fertility. Limit alcohol to moderate levels, and aim to keep caffeine intake below 200 mg per day (about one 12-ounce coffee).
Manage Stress and Practice Relaxation Techniques
Chronic stress can negatively impact reproductive health. Fertility specialists often suggest practicing mindfulness, yoga, or meditation to help reduce stress levels. These relaxation techniques can improve overall well-being, which may, in turn, support reproductive health.
Exercise Moderately
While regular physical activity is essential for overall health, too much high-intensity exercise can disrupt hormone levels.1 Experts recommend engaging in moderate exercise like walking, swimming, or cycling to promote blood circulation and balance hormone levels without overexertion.
Consider Timing and Track Your Cycle
Understanding your ovulation cycle can help you time intercourse effectively for conception. Tracking apps, basal body temperature, and ovulation predictor kits can help you identify your most fertile days.
Limit Exposure to Environmental Toxins
It is important to reduce exposure to harmful chemicals found in plastics, pesticides, and certain beauty products. Opt for natural, eco-friendly alternatives to minimize your risk of exposure to endocrine-disrupting chemicals.
By following these recommendations, couples can enhance their chances of conceiving. For personalized advice, always consult a fertility specialist. With tailored recommendations for each patient, we can support you in exploring both natural methods and medical options to boost your chances of conception. Contact us today to schedule a consultation.
AUTHOR: Dr. Anil Pinto is board-certified in Obstetrics and Gynecology and the subspecialty of Reproductive Endocrinology and Infertility. Dr. Pinto has a special interest in the treatment of Polycystic Ovarian Syndrome (PCOS), recurrent pregnancy loss, and advanced reproductive technologies, such as IVF. Dr. Pinto practices at ReproMed Fertility Center, which includes four convenient locations across Dallas and Tyler, Texas.
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