Trying to Conceive? See Top Ways to Boost Your Fertility

Based on statistics, experts say a woman has only about 20 percent chance of getting pregnant during each menstrual cycle. However, a study by the University of Surrey reveals couples can achieve as much as an 80 percent boost in fertility with a healthy mix of lifestyle and dietary changes, even with a history of infertility.

To boost fertility naturally and set your body in the perfect frame for conception, here are possible ways:

1. Watch Your Weight
Being under or overweight can compromise fertility. It is said that obesity or being too skinny may contribute to poor-quality semen in men. In skinny women, studies show being too skinny may set the body into starvation mode. This sends a signal to the reproductive system, which may, as a defence mechanism, disallow conception because the body lacks essentials to sustain a healthy pregnancy. Obesity, on the other hand, may cause a surge in insulin levels. This can affect reproductive hormones leading to ovulation problems.
So, what do you do? Maintain a healthy body weight!

READ ALSO: TTC? See 5 Bad Habits to Kick to Improve Your Fertility

2. Have Only Healthy Bites
Wholesome nutrition keeps the body in good health and this rubs off largely on fertility. Buy organic foods if you can (they’re way richer in nutrients and healthier), eat a variety of foods, including complex carbohydrates, proteins, monounsaturated fats like olive oil and avocados as well as fresh fruits and vegetables. Also, minimize eating processed and junk foods, and include whole grain cereals fortified with Zinc, folic acid, vitamin D, iron, essential fatty acids such as omega 3 and 6 oils in your diet.

3. Supplement Your Wellness
If you’re undernourished or lacking in a few essential vitamins and minerals, chances are that your body isn’t equipped enough to produce needed hormones to facilitate conception. You may want to get a doctor or nutritional therapist’s evaluation to get recommended supplements that will meet your deficiencies.

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4. Expel Bad Habits
You probably know these unhealthy lifestyle habits already; smoking, drug abuse, excessive alcohol and caffeine intake. Avoid second hand smoke and limit exposure to toxins too.

Some experts say excessive caffeine may reduce the activity of the fallopian tube muscles, which carry the eggs from the ovaries, while excessive drinking impairs ovulation and sperm production.

5. Get Adequate ZZZs
Get enough or an average of 7-8 hours sleep every night as sleep also plays a role in fertility. Studies show women with low melatonin and serotonin levels have a shorter time between ovulation and menstruation (luteal phase) resulting in a lower chance of conceiving. Inadequate sleep may also affect proper adrenaline, cortisol and insulin regulation, reducing chances of conception.

To encourage better sleep, routines such as a warm bath and massage shortly before bedtime and switching off bedroom lights may help you embrace sleep quicker.

READ ALSO: Infertility: 10 Questions To Assess Your Risk

6. Exercise
Regular healthy doses of aerobics, resistance work, weight training, sports, walking, and swimming are good options that aid fitness and keep your blood flowing to the right places, including your reproductive system.

7. Limit Stress
High stress levels have adverse effects on fertility. A recent study reported in the Journal of Fertility and Sterility found that women with higher levels of amylases (a stress hormone), had a significantly reduced chance of conceiving and affected men have low sperm production. So, do all you can to beat both physical and emotional stress. Relax and stay positive!

8. Note Your Fertility Window
The fertile window is just a six day period within each monthly cycle which ends on the exact date of egg release. Watch out for ovulation signs so you get to make the most use of this period each month.

Some experts say pregnancy is more likely when sex is had within 3-5 days before ovulation.
An OB-GYN, Dr. Shelley Binkley, reportedly says the easiest way to determine your likely day of ovulation is to track your cycles for at least three months, then, determine the average interval between consecutive first days of your menses, and subtract 14 days to yield your most likely date of egg release. You may want to try this out and see if it works for you. Read more about ovulation here.

9. Have Sex Regularly
Experts say delaying sex for five days or more may impair sperm quality and motility. Preferably, save up for 2 days (48 hours) to boost your chances, especially during your fertile window. Note that daily intercourse may be stressful for some couples, and as mentioned earlier, stress may impede conception. Remember also to choose sperm-friendly vaginal lubricants, as some have been proven to have adverse effects on sperm quality and motility.

Finally, check with your doctor to see if you’re taking any medication that could impair fertility. Steroids, antidepressants and other hormone containing or influencing medications may be culprits.