Sharing some tips on how to increase fertility and support your stress and hormone levels.
Hi friends! I hope you’re enjoying your day so far. I have a conference call this morning and two coaching calls this afternoon. I’m excited to take part in a lunchtime yoga class between screens today.
For today’s post, I wanted to talk a little bit about fertility. While this stage of life seems like a thing of the past for us (boo!), I know that many of my friends are considering starting a family or are working towards it. I also wanted to add a note here: if Fertility is a topic that concerns you, so we recommend that you do not follow this publication. See you here again tomorrow with a new episode of the podcast! I carry you in my heart and send you all my love.
Living a healthy lifestyle is critical not only for overall well-being, but also for fertility. In fact, many Americans struggle to get pregnant, and 12-15% of couples have fertility issues. The good news? Making a few lifestyle and dietary changes can significantly increase your chances of getting pregnant. While I understand that there are complicated and difficult situations that can affect fertility, I am a firm believer in controlling what you can control, which is exactly what this post is about.
Today, I’m going to share with you a list of natural methods to increase fertility that could make a difference. (As always, this post is not medical advice, so you should consult with your doctor before making any changes to your fitness or nutrition.)
(P! My baby fever is soooo…
13 natural ways to increase fertility
1. Reduce stress
Stress is a major factor that can negatively impact fertility in both men and women. When you are stressed, your body releases cortisol, a hormone that can interfere with the reproductive system, leading to irregular menstrual cycles in women and lower sperm production in men. Reducing stress, or the impacts of daily stress on your body, is crucial to improving fertility. Techniques such as yoga, meditation, deep breathing exercises, and even simple daily walks can help manage stress levels. Consider incorporating these practices into your daily routine to create a more balanced and calm environment for conception.
2. Maintain a healthy weight
Maintaining a healthy weight is one of the most important factors in boosting fertility. Both underweight and overweight people can face fertility issues. For women, being overweight can lead to hormonal imbalances and conditions such as polycystic ovary syndrome (PCOS), which can negatively affect ovulation. On the other hand, being underweight can lead to irregular menstrual cycles and difficulty conceiving. Strive to eat a balanced diet rich in whole foods and engage in regular physical activity to maintain a healthy weight, which will optimize your fertility.
3. Increase physical activity
Regular physical activity helps maintain a healthy weight, reduces stress and improves overall health, all of which are beneficial for fertility. However, it’s important to strike a balance: while moderate exercise can boost fertility, excessive exercise can have the opposite effect. For women, excessive exercise can cause irregular periods or even amenorrhea (absence of menstruation), while for men it can reduce sperm count. Aim for moderate, consistent exercise, such as brisk walking, swimming or cycling for about 30 minutes most days of the week.
4. Limit alcohol consumption
Alcohol consumption can have a negative impact on fertility in both men and women. For women, alcohol consumption can disrupt hormonal balance, affecting ovulation and increasing the risk of miscarriage. For men, alcohol can reduce sperm count and quality. Limiting alcohol consumption (or better yet, avoiding it altogether) can significantly increase your chances of getting pregnant. If you’re trying to conceive, consider replacing alcoholic beverages with non-alcoholic alternatives or herbal teas.
5. Avoid smoking
Smoking has been shown to have a significant negative impact on fertility. In women, smoking can damage the fallopian tubes, cause changes in the cervix, and increase the risk of miscarriage and ectopic pregnancy. In men, smoking can reduce sperm count and motility, as well as cause damage to sperm DNA. Quitting smoking is one of the best things you can do to improve your fertility and overall health.
6. Follow a balanced diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide your body with the nutrients it needs to support fertility. Some nutrients, such as folate, zinc, and omega-3 fatty acids, are especially important for reproductive health. Consider incorporating foods such as leafy greens, nuts, seeds, fatty fish, and avocados into your diet to help improve fertility. Also, limit your intake of processed foods, refined sugars, and trans fats, which can negatively affect fertility.
7. Consider herbal supplements
Some herbal supplements have traditionally been used to support fertility. For example, maca root is known for its ability to balance hormones and improve fertility in both men and women. Chasteberry, also known as vitex, may help regulate menstrual cycles and support ovulation. However, it is important to consult with a healthcare professional before starting any new supplements, as they can interact with other medications and may not be suitable for everyone.
8. Control ovulation
Understanding your ovulation cycle is key to timing intercourse to conceive. There are several methods to track ovulation, including monitoring your basal body temperature, observing changes in cervical mucus, and using ovulation predictor kits. By identifying your most fertile days, you can increase your chances of getting pregnant. Additionally, keeping a fertility journal can help you become more in tune with your cycle and recognize any irregularities that may require medical attention.
Check out this post about the fertility awareness method, which is the one I use.
9. Get enough sleep
Sleep plays a vital role in regulating essential fertility hormones such as melatonin and cortisol. Lack of sleep can disrupt these hormones and lead to fertility issues. Aim for 7-9 hours of quality sleep each night to support your reproductive health. Creating a bedtime routine, limiting screen time before bed, and maintaining a consistent sleep schedule can all contribute to better sleep and, in turn, better fertility.
10. Limit exposure to environmental toxins
Exposure to environmental toxins, such as pesticides, heavy metals, and endocrine disruptors, can negatively impact fertility. These toxins can interfere with hormone production and reproductive function in both men and women. To reduce exposure, opt for organic produce, use natural cleaning products, and avoid plastic containers that contain BPA. Making these small changes can help create a healthier environment for conception.
11. Stay hydrated
Staying hydrated is essential for overall health, including fertility. Proper hydration supports the production of cervical mucus, which is necessary for sperm to reach the egg. It also helps maintain the balance of hormones in the body. Try to drink at least 8 glasses of water a day and consider adding a slice of lemon or cucumber for added flavor and nutrients.
12. Consider functional testing
In addition to making lifestyle changes, it is critical to consider functional testing to better understand your body’s specific needs. Functional testing such as blood sugar levels, A1C, stress hormone patterns, mineral balance, and gut health can provide valuable insight into factors that may be affecting your fertility.
For example, blood sugar imbalances can disrupt hormonal functions, while high stress levels can lead to irregular cycles and ovulation issues. Mineral deficiencies, such as low magnesium or zinc, can negatively impact reproductive health, and poor gut health can impact hormonal balance and nutrient absorption. By understanding these underlying factors, you can take specific steps to support your fertility naturally and effectively. (If you are interested in performing functional lab testing at home, please email me at gina@fitnessista.com. ALL tests are on sale this week and I would love to work together to uncover imbalances, toxicities, and deficiencies.)
13. Seek professional guidance
If you have been trying to conceive for a while without success, it may be time to seek professional advice. A healthcare professional or fertility specialist can help identify any underlying issues that may be affecting your fertility and recommend appropriate treatments.
Summary on how to increase fertility at age 30
– Prioritize self-care and stress management.
– Consider acupuncture to support fertility.
– Focus on nutrient-dense foods and balanced meals.
– Maintain a healthy weight through regular exercise and a balanced diet.
– Limit exposure to harmful chemicals and environmental toxins.
Making these changes can have a profound impact on your fertility and overall health. Remember that every little step counts. And if you’re looking for more natural health tips, check out my post on natural remedies for PMS and my top 10 prenatal fitness tips.
Kisses and hugs
Gina
