Last Updated on January 13, 2023 by Avi Steen
It can be overwhelming trying to figure out what’s best for your fertility. There are so many different opinions and recommendations out there, it’s hard to know who to trust. You want to get pregnant, but you’re not sure where to start in prepping your body. Well, I’ve put together a list of the 11 healthiest habits to increase fertility in women based on the latest research. These habits will help you heal your body and increase your chances of getting pregnant naturally.
11 Healthy Habits To Increase Fertility in Women
1. Start Taking a Multivitamin and Supplement Appropriately
One of the best things you can do for your fertility is to start taking a multivitamin that contains folate. Folate is a nutrient that helps to prevent birth defects of the brain and spine.
The Centers for Disease Control and Prevention (CDC) recommends that all women of childbearing age take folate each day. Additionally for those struggling with low progesterone, studies have shown that increasing Vitamin C intake can help.
2. Get Regular Exercise
Regular exercise has been shown to boost fertility and regulate hormones in both men and women. Aim to get at least 30 minutes of moderate exercise that raises your heart rate at least 5 times a week.
Also, incorporating exercises based on the current phase of your cycle can be beneficial, specifically during the ovulation phase, you’ll want to amp up the intensity with high-impact exercises such as running and jumping. Compared to the luteal phase where you’ll want to slow it down with low impact and light weightlifting.
- 8 Areas of Self-Care and How to Practice Them
- Job 1 Beachbody Program: Discover the Revolutionary 20-Minute Workout Program
- Best Pads for Postpartum For After Birth Bleeding in 2023
- What Does It Mean to Be a Submissive Wife in a Christian Marriage?
- How To Stay Consistent With Working Out in 2023
3. Change Your Diet
Eating a healthy diet is important for both men and women when trying to conceive. Eating plenty of fruits, vegetables, whole grains, and lean protein can help to promote fertility.
Additionally, avoiding processed foods, sugary drinks, and excessive alcohol can also help improve fertility.
4. Maintain a Healthy Weight
Maintaining a healthy weight is another important factor in fertility. Being either overweight or underweight can lead to hormonal imbalances that can make it difficult to conceive.
If you are trying to lose weight, aim to do so gradually through a healthy diet and workout plan rather than crash dieting, as this can also lead to hormonal imbalances.
5. Reduce Stress Levels
Stress can have a negative impact on fertility by affecting hormone levels and cycles. If you are trying to conceive, it is important to find ways to reduce stress in your life. Meditation, prayer, and spending time in nature are all great ways to reduce stress levels.
6. Focus on Sleep and Gut Health
Getting adequate sleep and focusing on gut health are two other important factors for fertility. Sleeping 7-9 hours a night can help improve hormone balance and digestion.
Additionally, sleep can assist in making your gut healthy which is important for fertility as the gut and hormones are closely connected. Incorporating a probiotic along with gut restorative foods and supplements can help to improve gut health.
7. Visit Your Doctor
It is important to visit your doctor if you are having trouble conceiving as they can provide additional tests, advice, and treatments that may help you conceive. They can also identify any underlying medical issues that could be affecting your fertility.
Additionally, a doctor can provide you with medical advice on how to improve your fertility and chances of conceiving.
8. Make Vegetables a Priority
Eating plenty of vegetables can provide your body with the antioxidants and vitamins needed for proper hormone balance and ovulation. Additionally, they are filled with fiber which helps regulate blood sugar levels and improve digestion.
Aim to include vegetables at each meal to help heal your body and boost fertility naturally.
9. Fasting and Time with God
Incorporating fasting and spending time with God into your daily routine can help to reduce stress levels. Praying for guidance on how to best care for yourself can provide you with the answers you need to promote better fertility health.
Even if it’s just a few minutes a day, find ways to make prayer and reflection a part of your daily routine.
10. Connect with Other Women
Connecting with other women who are on the same fertility journey can be a great way to find emotional support and comfort. It can also provide you with resources and tips that can help to improve your fertility health.
Additionally, it is important to remember that everyone’s fertility journey is different, so be patient with yourself and don’t compare your progress to anyone else.
11. Work with a Fertility Coach
Working with a fertility coach can be extremely beneficial for those trying to conceive. A fertility coach can provide you with the necessary tools and support needed to help you navigate your fertility journey. They can also provide personalized advice on lifestyle changes that can help improve your chances of conception.
Frequently Asked Questions
What are foods that increase fertility in females?
Foods such as leafy greens, whole grains, salmon, eggs, and avocados contain nutrients that improve hormone levels and reproductive health. Furthermore, increasing your intake of healthy fats like olive oil also helps with ovulation patterns.
How to boost fertility in your 30s?
Exercising regularly and maintaining a healthy and balanced diet are important ways to keep your body active and functioning the best it possibly can. Additionally, paying attention to possible indicators of pre-existing health conditions is a smart step that can potentially even stave off issues such as polycystic ovary syndrome (PCOS). Supplementing with certain vitamins like Vitamin D, as well as minerals like iron may also help aid optimal body health which can increase the chances of fertilization.
Taking time to focus on your health and well-being can help improve your chances of conceiving. It is important to incorporate healthy habits in order to optimize your fertility health and create an environment that is conducive to conception.
Octavia Steen is an NBDA certified fertility doula, health coach, certified fitness nutrition specialist, aspiring missionary with the COGIC, and owner of Mother Mindset. She helps future and current mamas become more consistent in faith + fitness and grow closer to God so they can create a healthier lifestyle from the inside out!