If you are planing to start trying to conceive it’s the perfect time to focus on following a healthy fertility lifestyle.
Here are some of our tips to getting fertility fit:
5 top fertility diet tips
Aim for a baby-ready body with small changes to your diet which could increase your fertility. The optimum fertility diet should include lots of fibrous carbohydrates, plenty of full fat dairy products and vegetarian options where possible. Here are five top tips to incorporate into your diet:
- Choose slow-release carbs (e.g. whole grains, fruit and veg) over fast-release carbohydrates (white bread/rice, cake).
- Top up your Omega-3 levels with plenty of fish or, if you are vegetarian, include mango, walnut, flaxseed and hemp seed in your diet.
- Avoid trans fats and refined sugars (found in processed and fast food).
- Eat organic and vegetarian where possible.
- Opt for full-fat rather than low-fat dairy products to get the beneficial hormones attached to fat.
Maintain a healthy lifestyle
The single most important lifestyle factor for fertility is keeping your weight within the optimal BMI range of 20-24. One study revealed that overweight women took twice as long to fall pregnant as women of a healthy weight, while underweight women took 4 times as long; so dig out those trainers and go for a run, join a sports group or see your doctor to start on a weight-loss/weight-gain regime.
The most damaging lifestyle factor, apart from being under or over weight, is smoking, so stub out that cigarette! It is also time to cut down on other vices, as it’s recommended that alcohol and caffeine consumption are reduced to maintain optimum fertility levels.
Taking certain supplements and vitamins may be beneficial for fertility. The following supplements are recommended:
- Folic Acid – as well as looking after the health of unborn babies, folic acid has been found to aid ovulation.
- Vitamin D – needed for growth and bone development, vitamin D is recommended for pregnant women, so it could be worth increasing your vitamin D levels while trying to conceive.
A healthy mind promotes a healthy body, so aim to de-stress and relax. Take part in activities which promote positive thinking and could help to relieve your fertility worries. Some de-stressing activities include:
- Doing light exercise
- Yoga or meditation
- Taking regular breaks
- Walks in the outdoors
- Bubble baths
If you wish to try something different, acupuncture is the most well regarded alternative treatment by fertility experts, although they recommend that it is only to be used alongside conventional treatments. Many women find that acupuncture simply helps them relax and zone-out of their busy schedules for an hour.
See a professional
See a professional for advice on your fertility. ‘Fertility MOTs’ are used by lots of fertility clinics to offer an overall review of your fertility health and give advice on how to improve it. These are short painless appointments lasting around an hour often with results the same day.
For women and couples who need help to start a family immediately, the initial consultation and scan is more appropriate as a fertility specialist will devise a personalised treatment plan for you during this appointment.