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From adopting fertility-enhancing dietary habits to making lifestyle adjustments that promote hormonal balance, these approaches are designed to help create an ideal environment for conception.
Although there is no quick and easy way to improve pregnancy outcomes, you can maintain a healthy fertility through patience and consistency. There's nothing to be concerned about, as the following ways to increase your chances of pregnancy naturally can help you out.
Ways to Increase Your Chances of Pregnancy Naturally
The road towards conception is filled with ups and downs for many couples. There might be moments of enjoyment, while other moments are nothing more than dejection. Some couples conceive quicker than others who might be trying for a while. There might be several factors for this difference, and a lot has to do with diet, substance abuse, health factors and lifestyle.However, there's nothing to be scared of, as fertility can be boosted naturally by adjusting these factors. Having an understanding of your fertility window, along with a healthy lifestyle, can significantly increase your pregnancy rate without any medical intervention.
1. Track Ovulation and Fertile Window
The best time for intercourse is 5-6 days before ovulation. That is your fertile window, and having sex during that period can maximise your chances of conceiving. The highest fertility rate occurs on the day of ovulation itself or two days before it.There are some fundamental differences between the lifespan of sperm and egg. A healthy sperm can survive in the fallopian tube for 3-5 days, while an egg only survives for 24 hours, maximum.
There are several ways to track your ovulation, as timing your intercourse and aligning it with your fertile window is the best opportunity to conceive.
- Basal Body Temperature Tracking
- Analysis of Cervical Mucus
- Apps to Track Your Cycle
2. Maintain a Healthy Weight
Body weight is a huge factor that can influence complications during pregnancy. There have been studies that showed that women with a BMI of 20-24 have the best pregnancy outcomes.- Individuals who are underweight or have a BMI under 18.5 can develop a plethora of risks during pregnancy, such as irregular cycles, skipped periods or low levels of oestrogen that can hamper their ovulation.
- Similarly, women who are overweight or have a BMI over 25 can experience hormonal imbalances and increased levels of oestrogen leading to irregular ovulation or higher susceptibility to PCOS.
There are some ways to manage weight that can improve your fertility naturally. However, it depends from person to person and also on whether you’re underweight or overweight.
- For underweight women
- Working out to increase body weight and build muscles
- Consuming healthy fats from sources like nuts, avocados or olive oil.
- For overweight women
- Cardio or medium-intensity workouts such as walking, yoga or swimming.
- Consuming food with a low glycaemic index, such as protein from lean meat or whole grains.
3. Eat a Fertility-Boosting Diet
Some food items you can include in your diet to enhance your fertility include:- Leafy Green Vegetables are a great source of folic acid and iron.
- Berries are carriers of Antioxidants, which are necessary to regulate egg quality and other reproductive functions.
- Whole grains are essential for maintaining a stable blood sugar level.
- Omega-3s can be obtained from fatty fish such as sardines, salmon or mackerel. These are crucial for maintaining an optimum level of hormones in your body.
- Trans fats: Foods such as fried snacks, junk food or processed substances contain high amounts of trans fats and can result in infertility.
- Refined sugars: Many sweets or soft drinks have this as a key ingredient. Refined sugars can increase your insulin levels, which interferes with your reproductive hormones.
4. Reduce Stress Levels
Stress can be highly detrimental to fertility, whether it be in women or men. Your body releases a hormone called cortisol in response to experiencing stress. Now, higher levels of these hormones in your body can hinder the optimum amount of progesterone, LH, and FSH from being released.But how does it affect your fertility?
- A drop in the level of progesterone in your body can significantly hinder implantation.
- LH and FSH are responsible for controlling ovulation, so a disruption in their levels can be harmful to your cycle.
- Yoga and Meditation: This reduces the level of cortisol in your blood and improves circulation in your lower pelvic region, enhancing blood flow to your reproductive organs.
- Acupuncture: Balances your hormonal levels and increases pregnancy outcomes.
- Therapy: This can reduce your fertility-related stress.
5. Exercise Regularly (but not excessively)
Engaging in regular physical activity provides numerous benefits, including enhanced fertility and increased chances of conception. Engaging in any kind of cardio can improve blood flow, reduce stress and be beneficial for the entire body.- Walking for even 30 minutes a day can significantly improve circulation throughout your body.
- Yoga is another great activity to indulge in as it helps not only reduce stress but also improve blood circulation near the pelvic region.
- Swimming is a full-body exercise and impacts your entire circulation, improving blood flow to most of the organs in your body.
Taking professional advice or following a workout routine specifically tailored to your body will have the most positive effect.
6. Eliminate Harmful Toxins and Chemicals
There are several chemicals present in your daily life. It might be in the simple spoon you're eating with or the detergent you're using to wash your clothes. These toxins are very harmful and can subtly have an adverse effect on your fertility in the long run.- BPA
- Source: Plastics and receipts
- Effect: Interferes with ovulation by mimicking the chemical structure of oestrogen and misleading the body into thinking it doesn't need more of it.
- Phthalates
- Source: Cosmetic Items and perfumes
- Effect: Degrades egg quality in women and lowers sperm count in men.
- Pesticides
- Source: Non-organic substances
- Effect: PCOS and endometriosis.
- Using glass or stainless steel containers can be helpful as they're easier to clean and don't easily get stained with dirt or unwanted residue.
- Opt for natural cleaning agents such as vinegar or baking soda. Avoiding processed detergents with a ton of added chemicals is also helpful.
- Eating organic food and avoiding processed substances is also advised to keep your surroundings clean.
7. Quit Smoking, Alcohol, and Limit Caffeine
While there is no direct link between caffeine and fertility, lowering the consumption of daily coffee is advised. If you're already struggling with caffeine addiction, then quitting it instantly won’t be possible. However, small initiatives such as limiting your intake to less than 200mg of caffeine a day can be helpful. Or you can also start to find alternatives to coffee in your lifestyle.In contrast to caffeine, alcohol, and smoking definitely harm your fertility. Drinking alcohol every day or regularly smoking can increase the loss of egg count in women and lower sperm count in men. However, there is no safe amount of alcohol intake for pregnant individuals.
If you're trying to conceive, or there's a probability that you might already be pregnant, then avoiding alcohol is the best option. Even if you're not aware of your pregnancy, staying away from alcohol is advised as there is no safe threshold for alcohol consumption, according to professionals and research as well.
8. Ensure Sperm Health (for partners)
Pregnancy outcomes depend significantly on male fertility as well. It doesn't only depend upon female fertility because, at the end of the day, the egg can only be fertilised by a healthy and motile sperm.There are several ways to improve sperm quality that involve adjusting the diet a bit. Including zinc-rich food items such as eggs or legumes in your partner’s diet can be helpful. Antioxidants such as Vitamin C, E, and selenium. Another thing to keep in mind is to avoid heat exposure, as sperm quality can degrade significantly when exposed to intense heat. Avoiding tight clothing or hot tubs can be helpful.
9. Take Fertility-Supporting Supplements
Prenatal vitamins are crucial when trying to conceive. They contain higher levels of vitamins and improve pregnancy outcomes while regulating healthy fertility. Coq10 can improve the quality of your egg, while Vitamin D supplements are necessary to sustain hormonal balance. These can be paired with some herbal methods, such as Maca root to increase libido or chasteberry to regulate progesterone.However, you should be mindful before choosing vitamins and supplements. Seeking professional advice is always helpful, as they can prescribe you prenatal vitamins tailored to address your issue.
10. Have Regular, Healthy Sex
Having healthy and frequent intercourse is crucial when trying to conceive. The recommended frequency for couples trying to conceive ranges somewhere between 2 and 3 days during the cycle.However, engaging in sex daily will maximise your chances of pregnancy during the fertile phase. You and your partner can also go for lubricants that support fertility and are intercourse friendly.
When to Seek Medical Help?
There isn't a specific indicator as to when someone should seek professional advice. However, it depends on your individual circumstances and age group. If you are under 35 and have been trying to conceive for more than 12 months, you should definitely consult a doctor. Similarly, if you are over 35, then 6 months is enough to know whether a doctor should be consulted or not.There are standard fertility tests for women and men. Hormonal panels, ultrasound and HSG are preferred for women, while fertility tests for men are done through semen analysis.
Tracking your ovulation window and maintaining a healthy body weight can improve your chances of pregnancy. Consuming a balanced diet packed with foods that enhance your fertility, managing stress, and working out regularly can help maintain a healthy BMI, as it is a necessary factor that influences your pregnancy outcomes. Caffeine and alcohol can definitely have an adverse effect on your fertility and should be avoided. Another key factor that contributes to your pregnancy outcomes is having healthy sex and your partner maintaining good sperm health.
Fertility is a lot more than just your ability to conceive. It's a progressive journey of consistency and patience through persistent challenges. Seeking professional advice can be helpful, as fertility specialists can create plans tailored specifically to address your issues. However, taking care of your body and nurturing it is already a powerful beginning to improve your pregnancy outcomes.
FAQs on Top 10 Ways to Increase Your Chances of Pregnancy Naturally
- When should you seek professional advice regarding pregnancy outcomes?
A fertility specialist or a doctor should be consulted if you're under 35 and have been trying to conceive for over 12 months. If you're over 35, then professional advice should be taken after 6 months of not being able to successfully conceive. - Can the pregnancy rate be affected by an improper diet?
Absolutely! Your diet significantly influences fertility. Intake of adequate antioxidants from green leafy vegetables, berries and nuts is crucial to support fertility. Whole grains and sweet potatoes can help regulate healthy blood sugar levels. Avoiding consumption of caffeine, alcohol and processed food items is advised.
