Tips for boosting fertility with diet and exercise

Female fertility is the ability to conceive and carry a pregnancy to full term. A woman’s fertility is influenced by various factors including hormonal balance, diet, fitness, and overall health. Factors such as smoking, excessive alcohol consumption, exposure to stress, and certain medical conditions, such as endometriosis, PCOS, thyroid disfunction, and hormonal imbalances, can also affect female fertility. Women are most fertile during their 20s and early 30s, but many women decide to establish a family later in life. This is when it’s important to support fertility in every possible way naturally.

In this blog you will find some useful tips to improve your fertility in two areas: diet and exercise. Some of these you might have already implemented, some might be new ideas for you to try. Also don’t forget that some suggestions might also improve male fertility, so you can incorporate them in your partner’s life too. Conception is magic, so one little thing might make the difference for you. Perhaps it will be the one that you least expected to work. Stay positive along the way, it will be all worth it once you hold your precious baby in your arms.

Here are 10 tips for boosting fertility with diet:

1. Eat a balanced diet rich in whole foods, including plenty of fruits, vegetables, whole grains, lean protein.
2. Consume sufficient amount of healthy fats, such as those found in nuts, seeds, and fatty fish.
3. Ensure adequate intake of vitamins and minerals, particularly folate, iron, and zinc with leafy greens, beans, and fortified cereals.
4. Incorporate antioxidant-rich foods, such as berries, into your diet to help protect sperm and eggs from damage.
5. Limit or even completely exclude the intake of processed and sugary foods, which can disrupt hormonal balance.
6. Choose lean protein sources, such as fish, poultry, and beans, over red meat.
7. Avoid completely caffeine and alcohol.
8. Make sure you’re getting enough vitamin D, which is important for both male and female fertility.
9. Consider adding a fertility-boosting supplement, such as folic acid or omega-3 fatty acids, to your diet. When needed you can choose supplements to support your immune system, assist in detoxification, reduce inflammation, give more energy or help manage stress.
10. Stay hydrated by drinking plenty of water, herbal teas, natural fruit and vegetable juices. But watch out for and sugary drinks.

In addition, you could consult with a nutritionist or doctor for personalized advice on how to optimize your diet for fertility. It’s also important to maintain a healthy weight and exercise regularly.

Regular exercise can help increase fertility by improving overall health, optimizing body weight and reducing stress levels. But it is important to choose the right exercises when trying to conceive.

Here are 10 tips for boosting fertility with exercise:

1. Aim for at least 30 minutes of moderate exercise, such as yoga, pilates, brisk walking, swimming or cycling, most days of the week. The Aviva Method 30-minute sequence routines can be practiced 2-3 times a week alternating it with other exercises that get your circulation going and uplift your mood.
2. Avoid excessive exercise, especially high-intensity workouts that can put stress on your body, as over-exercising can actually decrease fertility.
3. Incorporate strength-training exercises to build muscle and improve overall fitness.
4. Try movement to music, like dance classes. Whether it’s with a partner such as salsa, or individual such as belly dancing, Bollywood, Zumba or barre. Research has shown music improves blood flow, can reduce heart rate, lower blood pressure, decrease cortisol levels, and increase serotonin, dopamine and endorphin levels.
5. Stay hydrated before, during, and after exercise by drinking plenty of water. Avoid energy drinks as they are often high in sugar and artificial ingredients.
6. Get enough sleep to support your body’s natural processes.
7. Support a healthy weight through your exercise routine, as being underweight or overweight can negatively impact your fertility.
8. Manage stress through relaxation techniques such as yoga, meditation and mindfulness.
9. Time your exercises to awaken you in the morning and to support your sleep in the evening. It’s not constructive to do stimulating exercises before bed time as your quality of sleep also impacts your fertility.
10. Consult with a doctor or fertility specialist to determine the best exercise routine for your specific needs.

Start today!

Remember that regular exercise and healthy diet have not just physical, but also emotional and mental benefits. Thanks to the physical movements you impact your body and mind on multiple levels, including the stimulation of blood circulation, lymphatic circulation, immune system, detoxification and hormone production. And when you feed your body nutritious food, your digestion is in efficient, and toxins are not stagnant in your body, your organs, including your fertility organs can function best.

Additionally, tracking your period and ovulation and having regular sexual intercourse when you are the most fertile can increase the chances of conception.