Optimise your Lifestyle for Fertility

๐๐ซ๐ž-๐œ๐จ๐ง๐œ๐ž๐ฉ๐ญ๐ข๐จ๐ง ๐‡๐ž๐š๐ฅ๐ญ๐ก ๐Ž๐‘ ๐˜๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐ฉ๐ซ๐ž๐ ๐ง๐š๐ง๐ญ is an essential part of the fertility journey and can have a significant impact on your chances of conceiving a healthy pregnancy. Here are the top 10 ways you can optimize your diet and lifestyle to receive the health benefits and prepare for pregnancy.

In women, eggs begin to mature starting as early as 6 months prior to ovulation and conception.

Men create their sperm in cycles of 75-90 days.

Visit to your doctor for review of any current medications or medical condition, immunisation etc. Discuss your family medical and genetic history , diseases that may run in your family. Testing for carrier status (mutations) for common genetic diseases may uncover the potential to pass along serious genetic disorders to your children.

๐’๐ฎ๐ฉ๐ฉ๐ฅ๐ž๐ฆ๐ž๐ง๐ญ๐ฌ Women: Start a prenatal vitamin with a minimum of 400mcg of folic acid 3 months prior to attempting conception.…….. . . . . Men: Supplements shown to improve sperm quality include: folic acid, vitamin C, vitamin E, Omega 3โ€™s, vitamin B12, L-carnitine, selenium and zinc.

Achieve a healthy weight:-.. elevated weight or BMI (normal 18.5-24.9) can reduce fertility in both men and women. In Women: Unhealthy weight & BMI over 30 can increase the risk for ovulation disorders, pregnancy loss, and several pregnancy-related complications such as gestational diabetes and hypertension…. .. . …….. . . Men: A BMI greater than 35 has been associated with low sperm count and motility

Healthy eating

Healthy eating improves egg and sperm quality, thereby improving fertility, but for women, it will also lead to a healthier pregnancy. …….. .

General guidelines include:

  • Eat a healthy, well-balanced diet
  • Avoid skipping meals
  • Eat real, whole foods
  • Eat whole grains, legumes, and beans
  • Avoid processed foods/food products
  • Limit foods with sugars and simple starches.
  • Aim for at least 5 servings fruits and vegetable daily
  • Consume 8-12 ounces of fish weekly
  • Hydrate with filtered water (~ ten 8-ounce cups per day). Eliminate sugar-sweetened drinks.
  • Choose foods rich in monounsaturated fats โ€“ olive, canola, peanut, sesame and sunflower oils; avocados

๐Œ๐จ๐๐ข๐Ÿ๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐ŸŒธModerate exercise improves both ๐„๐ ๐  and ๐’๐ฉ๐ž๐ซ๐ฆ quality ๐ŸŒธTry to get more than 6 hours of sleep per night, preferably 8. ๐ŸŒธwomen and men, avoid tobacco use, vaping, alcoholic drinks , and recreational drugs ๐ŸŒธ

Manage your stress levels. Research shows that dealing with infertility is a major life stress;๐ŸŒธ

Take up activities such as yoga, meditation, tai chi, walking or deep breathing exercises. Unplug from electronic devices and social media. Take time for yourself.

Pursue healthy activities that you find relaxing. Communicate with your partner, family, and friends.

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