5 Things You Should Do Now to Positively Impact Your Fertility

5 Things You Should Do Now to Positively Impact Your Fertility

Up to 15% of couples in the United States are considered infertile. That doesn’t mean they’ll never have a baby, but it does mean becoming pregnant could be significantly more difficult for them and they may need to turn to assisted reproductive technologies including in vitro fertilization. 

Peter L. Chang, MD, director of Noble Fertility Center in the Murray Hill neighborhood of Manhattan, New York, wants you to be fertile enough to conceive without assistance. Following are a few steps that may help you do so. If you’re struggling with infertility, these steps also work in tandem with fertility treatments.

1. Lose — or gain — weight

You’re more likely to get pregnant if you’re at a healthy body weight. Being overweight or underweight throws your hormones out of balance, which may also affect the regularity of your menstrual cycle and ovulation.

If you’re overweight, switching to a whole-foods diet, getting enough sleep, and adding more exercise to your routine helps you shed extra pounds. If you’re underweight, you may need to consume more calories each day. Be sure to focus on healthy foods such as lean proteins and high-quality fats rather than turning to sugars that can impair your body’s functions.

2. Eliminate toxins 

Using recreational drugs, smoking cigarettes, or drinking alcohol excessively may impair your fertility. Cigarettes and alcohol are also associated with ill effects for a developing fetus, including miscarriage, low birth weight, and fetal alcohol syndrome.

Even living in a polluted environment or working with or using toxic chemicals could impair your fertility. As much as possible, try to minimize your exposure to substances that stress your body. Switch to cleaning and personal care products that are free of plastics and toxins.

You can help your body eliminate toxins through its glymphatic system by getting enough sleep, too. If you want to preserve your fertility and age gracefully, allowing time to sleep should be near the top of your to-do list. Aim for 7-9 hours of sleep per night. 

Carve out a regular time to turn in and get up each day, and stick to it. Use blackout curtains in your bedroom to block out light and white noise to muffle disturbing sounds. Turn down the temperature so that you sleep cool. 

Also take breaks during the day to de-stress. Meditation, stretching, and simply spending time with loved ones can help you relax. 

3. Eat for your health … and your baby’s health

If you do just one thing to improve your own and your eventual children’s health, cut out inflammatory foods and add in an abundance of fresh, whole foods. Research shows that diets that emphasize fresh vegetables and fruits and minimize or completely eliminate processed foods are associated with higher rates of fertility

You may also benefit from a daily multivitamin or supplements. If you’re actively trying to become pregnant, be sure to supplement with 400 mcg of folic acid daily.

4. Stay active

Exercise floods your cells with nutrient-rich blood and oxygen, which optimizes all of your organs, including your reproductive organs. However, it’s important to be moderate in your exercise routine. Female athletes, especially, are at risk for amenorrhea — lack of menstruation — due to overexercise and stress.

Mix up your exercise routine with different activities that allow your body to get stronger and more flexible. Stay active on a daily basis by giving yourself breaks from sitting every 30-60 minutes. Walk whenever possible, instead of driving a car. Try relaxing exercise, such as yoga, in rotation with cardio and resistance exercises such as weightlifting.

5. Freeze your eggs

Your eggs will never be younger and healthier than they are right now. If you want to delay pregnancy and childbirth, don’t make your eggs wait, too.

Egg freezing increases the span of time you can take before deciding to become pregnant. You take fertility drugs so that you produce multiple eggs in one cycle, and we then remove the eggs in a simple procedure and freeze them until you’re ready to use them. Eggs, like sperm, remain fresh and viable for decades when frozen. 

No matter where you are in your plans to get pregnant, taking steps to get healthier helps your fertility and increases the chances of having a healthy child, too. If you’re interested in egg freezing or would like a fertility evaluation, call Noble Fertility Center or use our online booking tool today.

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