Deciding you want to start a family is an important part of a relationship. You’re taking that next step in life! For some couples, pregnancy happens really quickly, and for many others it can be a long and difficult road. To ensure you and your body are as best prepared as you can be, let’s take a look at the most effective, natural ways to boost fertility. This will help you achieve that positive pregnancy test result you’re hoping for.
Three Key Fertility Boosts for Women
1. Understand Your Menstrual Cycle
Getting to know your body and your menstrual cycle is the best way to determine your hormone health and your most fertile days. This makes it easier to predict when you are ovulating. If you have a regular period, then your most fertile days are usually mid-cycle. However, many women experience cycles that can vary in length, or are absent all together. If this sounds familiar, you may have some underlying medical conditions which may be affecting your fertility. As a Qualified Educator of Fertility Awareness, I can help you identify your most fertile time to increase your chances of conception, contact me for a more in depth assessment.
2. Balance is Key
A balanced lifestyle is the key to assisting your hormone health and creating an optimal environment for conception. A healthy diet, is important because it supports your nutritional needs and will provide your body with the vitamins and minerals it needs for conception. You should support your healthy eating plan with regular exercise to maintain a healthy body weight – being overweight or underweight can impact your fertility. It is also important to get a good night’s sleep to ensure your body is regenerating all the cells it needs for your body to function at its best. Good food, exercise and sleep will help you live a balanced lifestyle, and set good habits for the future, when you need the energy to chase around your young child!
3. Start taking Folic Acid
Folic acid (also commonly known as vitamin B9 or folate), is an essential nutrient for conception and pregnancy. You should begin taking folic acid at least 3 months before you try to conceive to ensure your body is well equipped. Not only does folic acid support conception, it is also incredibly important for a growing foetus. It’s required for growth and development and avoiding abnormalities such as spina bifida. I highly recommend an activated folate supplement in addition to increasing natural sources of folate such as leafy green vegetables, citrus fruit, legumes and nuts.
Fertility for Men
When you’re preparing for conception, male reproductive health is equally important to create a healthy embryo. Sperm quality can be compromised by dietary and lifestyle choices, so let’s take a look at 3 ways to improve male fertility.
1 Healthy Eating
Consume a well balanced diet and avoid processed foods as much as possible. Instead, opt for a variety of fresh fruits, vegetables, lean protein and healthy fats. When healthy, nutrient rich foods are regularly consumed they contribute to a higher sperm count. You will also want to stop smoking and minimise caffeine and alcohol as much as possible.
2. Get Moving
Sperm performance is boosted when you combine a balanced diet with regular exercise. Regular exercise is proven to boost sperm count and quality as well as an increase of endorphins and blood flow. Aim for 30 minutes of light to moderate exercise three to four times per week.
3. Reduce Stress
Easier said than done, I know! However, if you are highly stressed it’s likely your body is releasing cortisol which affects your overall health including your mood, your diet and ability to absorb much needed nutrients, your gut health, sleep patterns and so on. These elements have a detrimental effect on your sperm health and the ability to conceive.
For more information, go to The Pregnancy Naturopath’s Top Male Fertility Increasing Foods.
Fertility Boosting Supplements
There are many factors that contribute to a couple’s ability to produce healthy eggs and sperm for conception. It can be influenced by an unbalanced diet, lifestyle factors, hormonal health, gut health, underlying medical conditions and so on. The good news is that I can easily identify what you or your partner are lacking and use a combination of a meal plan and supplements to assist your individual needs.
I do recommend seeing a professional health practitioner before you begin taking supplements, to ensure you can identify what specific minerals or vitamins your body may be lacking. It’s also important to identify what supplements are right for you, and won’t interfere with any existing medications you may be taking. Click here to book an appointment with me to discuss supplements to increase your fertility naturally.
Supplements for Women
To prepare for a healthy pregnancy, I recommend the following for women:
- Folic acid, also known as folate, to assist with foetal development and preventing neural tube defects. You should start taking folic acid at least 3 months before you start trying to conceive. It’s especially important in the first trimester.
- Vitamin B6 to assist with your hormone health.
- To help regulate ovulation introduce Vitamin C.
- Essential to reproductive health.
- Vitamin E provides benefits to your egg quality and hormone health.
- Fish oil has a positive impact on egg quality and also to assist your baby’s brain development when you conceive.
Supplements for Men
The following vitamins and minerals are recommended for healthy sperm:
- Vitamin C to help increase sperm count and mobility.
- To assist with hormone balance include Vitamin D.
- Vitamin E can help increase sperm quality.
Support During IVF
I also work alongside many patients who are undergoing IVF treatment to enhance positive outcomes. I can help support you and your body with natural therapies, which work in conjunction with IVF, to enhance the chances of achieving a healthy pregnancy.
Naturopathy and Pregnancy
As a pregnancy naturopath, I’m focused on helping you achieve a healthy pregnancy, positive delivery experience and a speedy recovery with natural therapies.
My focus is the production of the highest quality egg and sperm in order to create the healthiest baby possible. It can take three to four months to get your body into optimum health to allow a positive conception.
During our initial consultation, I will learn more about you, your body, your health and your partner. I may use various forms of physical assessments and analysis to develop an individualised health care plan to help you achieve your health goals, and ultimate pregnancy. Click here to book an appointment.