Fertility problems are very stressful. But do not worry. You are not alone. There are millions of men and women who face fertility issues. Fortunately, there is good news.
You can greatly improve your reproductive system and fertility with some purposeful lifestyle changes. Here is all you need to know.
10 Lifestyle Chances to Improve Your Reproductive System
Our lifestyle has a significant impact on our fertility. The good news is that you can improve your reproductive system with some easy and conscious lifestyle changes. These changes can help both males and females.
Reduce Stress
Reducing stress is not simply a matter of deciding to be less stressed. We know it is easier said than done. However, there are specific steps you can take to manage and reduce it.
You could meditate or even exercise to reduce stress. Stress increases cortisol levels which can negatively impact fertility. Therefore, managing stress can positively impact your fertility.
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Regular exercise
One of the best things you can do about your fertility (and your health in general) is to exercise regularly. Men who exercise see a rise in testosterone levels, which leads to higher sperm count.
Exercising and maintaining a healthy body weight for women can lead to proper hormone levels. As a result, it can increase fertility in women as well. Also, regular pelvic floor exercise has shown results in improving the fertility rate and fast recovery from childbirth.
Quit Smoking
If you are a smoker and want to increase your fertility, quit smoking. It is one of the best advice we can give you for your fertility and health. Quitting smoking increases sperm count in men and improves sperm shape and mobility.
Smoking also negatively impacts egg quality in women. Additionally, quitting will increase your stamina and improve your lung health.
Take Natural Supplements
Natural supplements can also be helpful for your fertility. You can take maca, royal jelly, or bee pollen supplements. Maca is particularly interesting.
It is a plant that grows in central Peru. Some animal studies showed promise in improving fertility in animal studies. However, before you take any supplements, you must talk to your doctor first.
Eat More Fiber
Another great way to improve your fertility is to eat more fiber. Eating fiber is a beneficial lifestyle change, regardless. It will help you improve gut health, reduce excess hormones, and keep your blood sugar in check.
Eating more fiber also removes excess estrogen, and your body gets rid of them as waste. However, if your estrogen levels fall too low, you can consider taking an estrogen pill to meet the normal limit for your body to keep functioning healthily. Avocados, oats, sweet potatoes, and fruits are a great way to introduce fiber into your diet.
However, you should also check with your doctor before you increase your fiber intake. Before any major diet changes, it is important to consult a doctor and see where you stand at the moment.
Cut Down Trans Fats
So far, we have been discussing what to eat. But what should you avoid eating? Trans fats! Yes, cut down on trans fats as much as you can. Always eat foods that have healthy fats.
Foods like nuts, avocados, cheese, fatty fish are excellent for your body and fertility. However, foods high in trans fats are terrible.
Processed foods like frozen pizzas, sugary biscuits, and rolls are high in trans fat. It is best to avoid these as much as you can. Trans fat is also found in hydrogenated vegetable oils.
Cut Carbohydrates
Refined carbs lead to a decreased fertility level. Common sources of refined carbohydrates are rice and bread. Refined carbs are also present in sugary foods as well.
The problem with refined carbs and processed grains is that they get absorbed way too quickly. So, when you eat rice or bread, your insulin levels spike fast. High insulin levels then lead to your body producing fewer reproductive hormones.
Reduce Caffeine
Sometimes it seems like the world runs on coffee and tea. However, the caffeine in tea and coffee can negatively impact your fertility. But the findings are not completely conclusive, though.
Some studies found no strong connection between caffeine and the difficulty of getting pregnant. On the other hand, an older study saw that women who took 500mg of caffeine daily took about nine and a half months more to get pregnant.
Reduce Excess Alcohol Consumption
Alcohol has negative effects on many bodily functions. That is not news to anyone. But also add fertility issues to that list now. The problem, however, is that we are not sure how much alcohol is bad for fertility.
According to a study, drinking 14 drinks per week caused delayed pregnancy in women. So, the takeaway here is that you should avoid excessive alcohol consumption.
Antioxidants
Foods filled with antioxidants are also promising. You can increase your chance of starting a family by eating nuts, fruits, vegetables, grains, and other high-antioxidant foods.
Moreover, it can help women increase the rate of implantation. On the other hand, for men, antioxidant-rich foods improve sperm count and health. There is a lot of promise in foods rich in antioxidants, and there are general health benefits as well.
When to See a Specialist
The lifestyle changes we mentioned above will improve your fertility. However, if things are not improving, it is time to see a specialist.
See a fertility specialist if you have been trying to conceive for over a year with no success. A specialist will be able to look into your fertility, health, and history and diagnose what the problem is.
Wrapping Up
Our lifestyles have a direct impact on a lot of aspects of our lives, including fertility. That is why it is important to lead a healthy life. The above tips will help you improve your health and increase your fertility.
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