RESEARCHED FERTILITY TIPS & TRICKS FOR WOMEN
There are so many tip and tricks out there when it comes to helping with fertility and trying to conceive, but how do you know if they’re legit or not?! Well I tried to round up some research articles on what anyone who is trying to conceive (whether you are having difficulty or not) can do. As always, please consult with your own doctor if you have any questions or concerns about any of these methods. These are merely suggestions that have been researched and *could* help you conceive as a woman.
MAINTAIN A HEALTHY WEIGHT
This is one that I saw in nearly every research article I read, so clearly there is a correlation. Now I’m obviously not saying you have to be a size xyz in order to get pregnant because that’s just not true. But I do think getting healthy and maintaining a healthy weight is beneficial to everyone! This includes being under and overweight. With that said, there is a strong correlation between a woman’s body mass index (BMI) and fertility. In order for our reproductive system to work properly, a healthy amount of fat needs to be present. So women who are underweight and have low body fat lack what is necessary for reproduction, causing their bodies to ovulate infrequently or not at all. On the other side, women who are overweight can experience insulin resistance, which makes managing their weight difficult. This unbalance in insulin levels causes the ovaries to produce too much male hormones and stop ovulation (Weight, fertility and pregnancy health).
There are so many ways to achieve a healthier weight in order to improve fertility, but here are some simple changes to make with diet:
Follow a healthy, balanced diet that includes all 5 food groups. It’s important to get plenty of fruit and vegetables as well as healthy fats and carbohydrates.
Cut back on processed foods including chips, complex carbohydrates, fatty meats, fast food, and sugar.
Eat 5-6 smaller meals a day in order to keep metabolism up and avoid overeating.
Drink more water!
Eat the rainbow – berries, leafy greens, orange vegetables, red cabbage. Get a variety of whole foods in your diet.
Eat foods rich in vitamin B12, folic acid, and omega-3 fatty acids (Harvard study)
GET ACTIVE
There is a lot of research on how exercise can not only help with our overall health but our stress levels too. Studies say that as little as 15 minutes of moderate exercise a day will help you lose weight, feel better, and reduce stress. Moderate exercise has been linked to improve fertility for all body types, and it can be as simple as a brisk walk (study)! It’s important to check with your doctor on what type/intensity is best for you as intense exercise can have a negative impact on fertility (here is a study). Please do your own research and discuss with your doctor when it comes to what is best for you and your current situation.
MAKE SOME LIFESTYLE CHANGES
It’s no surprise that there are some things we do daily that can affect our fertility. One of the more obvious changes is to stop smoking and decrease alcohol intake. Obviously, smoking leads to other health complications, but it might not be as well known how it effects fertility. Numerous studies have shown that women who smoke have over a 50% change of taking a year or more to conceive when compared to nonsmokers. Cigarettes are linked to follicular depletion and reducing estrogen levels. Reducing the amount of alcohol consumed also changes the chances of conception. Obviously, we all know alcohol during pregnancy is a no-no, but not everyone knows the effects it has on our fertility. Frequent drinking has been linked to ovulation disorders (study here).
The dreaded coffee conversation…. This one was a hard pill for me to swallow as I had no clue that caffeine consumption BEFORE pregnancy was a big deal. After doing more reading though it was pretty obvious how high amounts of caffeine consumption directly correlates with our body’s overall health. In one study they found that caffeine consumption reduced our body’s ability to absorb iron, which is a critical mineral for a healthy conception/pregnancy. Here is a great article breaking down caffeine consumption and how it can harm our chances of conception. Here is a guide to caffeine consumption.
FIND THE RIGHT SUPPLEMENTS
When you know you’re trying to get pregnant starting prenatal care early is so helpful. As soon as you even think you’re ready to get pregnant it’s time to start taking a good prenatal vitamin. I personally researched a lot of different brands as there are TONS on the market and found what I feel to be the best for me. I use BINTO, which is a company specialized in helping women get the proper supplements for a healthy life from period to menopause and anything in between. Through BINTO I was able to chat with a licensed professional and tell them my history to get a personalized regimen to fit my daily needs. Alongside my daily vitamin regimen, I take myo-inositol. According to research, this vitamin has been clinically proven to improve ovulatory function and egg quality.
This article gives a good list of vitamins and supplements that can help boost fertility. Of the ones listed in this article, I take: a prenatal, B vitamins, vitamin C, Calcium, Co-Q10, Vitamin D, Folic acid, Iron, Omega-3, and Zinc. All of these were included in my BINTO monthly subscription which has been very convenient. Interested in trying BINTO? Use my promo code fitwithfaith for a special discount!
