Now spring is looming around the corner, keeping fit and maintaining motivation can help you on your path to getting healthy.
It is the perfect time to start trying for a baby and a great time of the year for productivity and setting new goals, which ultimately can help with fertility and natural pregnancy… So leave the procrastination behind, regain confidence in 2014 and stay organised. You can do little things like focusing on getting fitter by exercising more, maintaining a healthy diet and keeping an eye on your cycles. (Tip : A great way to track your fertility is with Smartphone apps which can tell you when exactly you are ovulating, download “Period Tracker” or “My Days – Period & Ovulation” for free on the Android or iPhone market.)
Pre-pregnancy health is very important. Before you conceive it is very important to keep fit and healthy as it can boost your chances of fertility and will keep you happy and healthy for those pregnancy months which are to follow. Exercise can also help relieve any stress or strain that may be affecting your relationship. Realistically you should be exercising at least three times a week, for at least thirty minutes each time. This can be daunting for someone not used to exercising, so why not start with small goals? Simple things like maintaining a good diet and making exercise a regular habit are great for the body, mind and believe it or not, conceiving. It\’s good for your heart, your lungs, and your immune system and will help you maintain a healthier weight, which means better fertility and stronger core muscles.
Be proactive! Exercise doesn’t have to be boring or strenuous, it can be extremely relaxing and if you are not big on exercising why not try something like yoga or pilates classes. It will clear your head and help blow off any steam. Why not join something fun like a Zumba class with a friend or go for a thirty minute walk after work? Start slow and build up your stamina, doing a bit more every day without pushing yourself to the limit. Exercise will give you more energy, increase your serotonin levels ultimately making you happier. Swimming is a great one because if you start now it will be easier when you are pregnant and you won’t feel the weight of the bump in the water. Remember to talk to your doctor if you find out you are pregnant to see if your exercise routine is still appropriate, you may need to pull it back or do less. Exercise is not only important for the woman during times when you are trying to conceive, your partners fitness is important too! The father’s health is just as important during the time before conception. A healthy body means healthy sperm and healthy sperm is essential for conception. Obesity has been connected to less healthy sperm in men so it is important men keep this in mind.
In saying that, don’t underestimate the importance of sleep! Sleep reduces stress and breaking the habit of late nights can result in more regular periods in women and maintaining a healthier weight. Drinking too many caffeinated drinks can keep you awake at night so perhaps switching to a herbal tea or decaffeinated tea or coffee can result in better sleep patterns. Research shows that certain foods can also improve your chances of pregnancy. Overeating should be avoided and can often be an issue of comfort-eating if you are feeling down. Studies have shown that fertility is higher in women who intake more plant protein than animal protein, so eating plenty of greens is important.
We have listed some top tips on this below :
- Fertility-boosting foods such as beans, lentils, tofu and nuts can help with getting pregnant while maintaining a healthy body at the same time! A well-rounded diet is important too, don’t devise your body of those necessary calories or food groups.
- A good source of vitamin B is recommended as studies have shown it can improve ovulation. Men who get higher doses of their greens make for healthier sperm. Eat lots of spinach, broccoli and dark leaves that are high in folate. Iron helps too, so a healthy, tasty snack of pumpkin seeds is recommended.
- Opt for whole wheat as increased insulin levels can disrupt reproductive hormones.
- Another major factor is alcohol as serious drinking can affect fertility. If you drink a lot of alcohol, try to reduce it considerably or talk to a professional.
- Ultimately quitting smoking can also increase your ability to conceive so check out our blog post on “Smoking and trying to get pregnant”.
So keep in mind some of our tips this January, your body will thank you!
Author Rita Galimberti Femplus Clinic