If you’re trying to conceive, there are many healthy habits that can positively impact fertility in both men and women. Here are 10 tips to get you started:
- Maintain a healthy weight: Being overweight or underweight can affect hormone levels, making it more difficult to conceive. Aim for a body mass index (BMI) within the normal range.
- Exercise regularly: Regular physical activity can help regulate menstrual cycles and improve sperm count. Aim for at least 30 minutes of moderate exercise most days of the week.
- Eat a balanced diet: Eating a diet rich in fruits, vegetables, whole grains, and lean protein can improve fertility. Avoid processed foods and limit your intake of sugar and unhealthy fats.
- Limit alcohol and caffeine: Excessive alcohol and caffeine intake can reduce fertility and impact hormone levels. Aim to limit your alcohol intake to one drink per day or less, and try to limit your caffeine intake to no more than 200 milligrams per day.
- Stop smoking: Smoking can damage the ovaries and decrease sperm count, leading to infertility. If you smoke, quitting is one of the best things you can do for your fertility.
- Minimize stress: Stress can impact hormone levels and reduce fertility. Try to find ways to manage stress, such as yoga, meditation, or exercise.
- Get enough sleep: Lack of sleep can affect hormone levels and reduce fertility. Aim for 7-9 hours of sleep per night.
- Avoid exposure to toxins: Exposure to toxins such as pesticides, lead, and heavy metals can harm fertility. Try to limit your exposure to these substances by eating organic foods, using natural cleaning products, and avoiding contact with toxic chemicals.
- Take folic acid and other vitamins: Taking folic acid and other vitamins, such as vitamin D and E, can improve fertility. Talk to your doctor about taking a daily prenatal vitamin.
- Visit a fertility specialist: If you are having trouble conceiving, visiting a fertility specialist Sydney can help determine the cause and provide treatment options.