According to recent statistics, about two-thirds of couples who are trying to get pregnant will see success in the first year. For others, it can take up to two years. However, there are a few natural ways to increase your fertility and improve your odds.
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10 Natural Ways To Increase Fertility
1. Stay Away From Alcohol And Cigarettes
Multiple studies have shown that drinking alcohol and smoking cigarettes have a negative impact on fertility. While there’s usually an allowable daily limit for alcohol, doctors recommend that you stay away from liquor altogether if you’re trying to get pregnant.
2. Get More Antioxidants In Your Diet
It’s been shown that antioxidants can improve fertility as well as overall health during pregnancy. Generally, antioxidants fight against cell damage so that could be a factor. Some great sources of antioxidants include nuts, green vegetables, seafood, carrots, and fresh fruits.
3. Exercise Regularly
According to a recent study, being physically active improved fertility significantly. When you exercise regularly, you’ll also be able to maintain a healthy weight – which also plays a role in your ability to conceive.
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4. Eat More Fiber
Fiber not only helps to balance your blood sugar levels, but it can also help with hormone imbalances as well. That would explain why a study found a link between a regular intake of soluble fiber and a 44 percent decrease in the risk of infertility. A few sources of soluble fiber are fresh fruits, oats, sweet potatoes, whole grains, and avocados.
5. Be Picky About Dairy
If you’ve been reaching for low-fat dairy products, then it’s time to opt for the high-fat varieties instead. During a couple of studies, participants who had low-fat dairy had an increased risk of infertility while those who had high-fat dairy products experienced the opposite effect.
7. Mix Up Your Protein Sources
According to a few targeted studies, a diet that’s high in animal proteins can increase your risk of infertility. On the other hand, swapping out animal proteins for plant-based ones can decrease infertility by as much as 50 percent. Some great vegetable proteins are beans, lentils, nuts, seeds, and low-mercury fish.
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8. Choose The Right Supplements
It’s usually good to get all the nutrients you need from your diet but supplements can make a world of difference too. Multivitamins that contain B vitamins, folate, and iron have been shown to significantly increase fertility levels. These supplements are most effective if you take them at least three times per week.
9. Learn To Manage Your Stress Levels
Stress can take a serious toll on your body, including your fertility. Doctors estimate that stress affects your hormone levels in a way that decreases your chances of conceiving. It’s a good idea to find better ways to manage your stress through different techniques like meditating, exercising, and self-care.
10. Manage Your Carbohydrates
Carbohydrates can impact your fertility negatively, especially if you have certain chronic illnesses. Doctors recommend sticking to the daily suggested value of carbohydrate intake as well as staying away from refined carbs. Refined carbs can affect your blood sugar levels, which in turn decreases fertility.
11. Cut Out Trans Fats
Since several studies have linked the consumption of trans fats to infertility, it’s a good idea to limit them in your diet. You should opt for the healthy fats that are contained in seeds, nuts, and fatty fish.
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When To See A Doctor
Studies show that up to 11 percent of Americans who were born female can have problems with their fertility. While there are a number of issues that can affect your ability to have a baby, doctors suggest checking with a specialist if you’re 35 years of age or older and have been trying to conceive for more than 6 months.
The same is true for those who are younger than 35 and have been trying for up to a year. You should also see a doctor if you have an irregular menstrual cycle, have a history of early menopause, are on a regular medication regimen, or may have sustained damage to your reproductive system.
Additionally, there are a few chronic illnesses that can affect fertility like endometriosis, polycystic ovarian syndrome, and uterine fibroids. Some of the symptoms you can expect with these conditions include heavy bleeding during menstruation, chronic pelvic pain, bloating, pain during intercourse, and unexplained back pain.
While it’s hard to pinpoint when you’ll actually conceive, it’s good to know that there are natural ways to increase fertility and tip the odds in your favor. A few tweaks to your lifestyle and diet might be all it takes.
