While the path to parenthood might feel uncertain at times, the good news is that lifestyle changes can play a key role in boosting your chances of success. A “fertility-friendly lifestyle” involves adopting habits that support the reproductive health of both partners. From making positive dietary changes to managing stress, the goal is to create a healthy environment that enhances the likelihood of conception.
Diet and Nutrition
Your diet plays a pivotal role in fertility. What you eat not only impacts your overall health but also contributes to optimal reproductive function. Here’s how you can fuel your body for fertility success.
For Both Partners
- Eat a Balanced Diet: Focus on whole foods, including fruits, vegetables, whole grains, lean protein, and healthy fats. These nutrient-dense foods support hormone regulation and overall health. Think Mediterranean diet principles!
- Limit Processed Foods: Cut down on sugary drinks, refined carbs, and trans fats. These foods can contribute to inflammation and hormonal imbalances.
- Hydration: Staying hydrated is crucial. Aim for at least 8–10 cups of water a day to support cell function and circulation.
- Vitamins and Minerals: Key nutrients like folic acid, vitamin D, and vitamin B provide support to the reproductive system, especially during fertility treatments. Calcium, iron, zinc, magnesium, and selenium also support the development of quality embryos.
For Women
- Eat Iron-Rich Foods: As iron is key for ovulation and a healthy pregnancy, women can boost their iron levels by eating certain foods. Enjoy salmon, tuna, lean beef and pork, eggs, spinach, lentils, and broccoli to name a few.
- Get Healthy Fats: Omega-3 fatty acids found in salmon, walnuts, and flaxseeds improve egg quality and support embryo development by reducing inflammation.
For Men
- Eat Antioxidant-Rich Foods: Incorporate foods like blueberries, dark chocolate, and green tea to improve sperm quality by reducing oxidative stress.
- Consume Foods that Boost Testosterone: Choose foods like eggs, lean meats, and bananas to support healthy testosterone levels and sperm production.
Weight Management
Maintaining a healthy weight is a critical component of fertility for both men and women. Excess body fat can disrupt hormone levels while being underweight can affect ovulation.
- Strive for gradual and sustainable weight changes rather than quick fixes.
- Include regular, moderate physical activity like walking or light jogging, which aids in maintaining a healthy body weight while supporting overall well-being.
- For accurate insights, consult your doctor to determine your ideal weight for fertility.
Exercise and Physical Activity
Movement is medicine, but when it comes to fertility, balance is key.
- Moderate Exercise: Moderate and low-impact exercise is key during fertility treatments to retain movements and healthy habits. Both partners can enjoy low-intensity workouts, such as walking, yoga, and swimming.
- Avoid Overexertion: With fertility treatments, too much exercise can hinder the development of an embryo. It is recommended to avoid strenuous activities such as skiing, kickboxing, running, and high-intensity movements.
Stress Management
Chronic stress may impact fertility health, making stress reduction a crucial focus for couples trying to conceive.
- The Impact of Stress: High stress levels interfere with hormone production necessary for ovulation and sperm health. One study found that the number of quality embryos and the fertilization rate decreased in women who were suffering from high anxiety and chronic stress.
- Relaxation Techniques: Meditation, deep breathing, and mindfulness exercises can help reduce stress hormones that impair the reproductive system. These techniques can activate the parasympathetic nervous system to relieve tension and calm the mind.
- Prioritize Sleep: Clinical research has shown that getting 7 to 9 hours of sleep can help regulate hormones and reduce physical, mental, and emotional stress.
- Couple Activities: Engaging in activities with your partner can help reduce anxiety and strengthen the emotional bond. Spend quality time together through activities like hiking, cooking, or simply having meaningful conversations.
Limiting Harmful Substances
Toxins and unhealthy habits should be avoided as they may harm fertility.
- Smoking: Smoking decreases the chances of becoming pregnant because it releases toxins into the bloodstream, affecting hormone levels, causing inflammation, and damaging DNA in the sperm.
- Alcohol: Alcohol can lower the quality of sperm and impair ovulation. It is best not to consume alcohol in the weeks leading up to and throughout fertility treatments.
- Caffeine: While there is no scientific evidence that caffeine consumption causes infertility, there are studies that show excessive exposure can negatively impact the quality of the egg and sperm. Stick to moderate intake (200 mg or less a day)—roughly one 12-ounce cup of coffee.
- Environmental Toxins: Avoid exposure to harmful chemicals such as pesticides, lead, and BPA to reduce risks to reproductive health.
Timing and Tracking
Understanding your fertility window and tracking ovulation can significantly increase your chances of conception.
- Understanding the Menstrual Cycle: Tracking your ovulation through cycle monitoring can help you determine the optimal timing to become pregnant. Ovulation generally occurs 14 days before your next period. This is the most fertile time of the month for women.
- Fertility Tracking Methods: Track subtle changes in your body temperature to identify ovulation. Other methods of tracking fertility include ovulation predictor kids (OPK) and apps that provide reminders for the best days to try.
- Frequency of Intercourse: During the fertility window, aim to have intercourse every 1–2 days. Bonus: regular intimacy maintains healthy sperm quality.
Communication and Support
Fertility challenges can be emotionally taxing, but open communication and support can make a significant difference.
- Open Communication: Communicating openly and honestly with your partner about how you are feeling during treatments can have a positive impact on the outcome. Make sure to approach the topic with empathy and patience.
- Support Systems: Emotional support from friends, family, or fertility support groups can be valuable at all stages of your fertility treatment. Attending a formal support group with other couples who are experiencing fertility treatment can be beneficial.
- Professional Help: Fertility treatments can be complex and often come with a multitude of questions and concerns that can only be addressed by fertility specialists. If you’ve been trying to conceive for over a year (or six months if over age 35), consult a fertility specialist for guidance and personalized solutions.
Enhance Your Fertility Treatment with the Experts at ONE Fertility
As a world-class fertility clinic, ONE Fertility Kitchener Waterloo designs customized treatment plans for you and your partner. We focus on your physical, emotional, and mental well-being as well as recommend lifestyle changes to support your fertility journey.
Contact us today to schedule a consultation with one of our fertility specialists!
