If you’re trying to conceive, you may be thinking about what you can do to improve your chances. There are a lot of lifestyle habits and practices that might impact fertility. We reached out to Dr. Kaberi Banerjee, IVF Specialist and Director of Advance Fertility and Gynaecology Centre, and asked her to tell us about the habits that one can adopt to eliminate chances of infertility and increase the chances of conception. Read on to know all that she shared.
1. Prioritise Your Sleep
Sleep influences every part of our life. It may influence how well we function at work and in school. Lack of sleep may impair our judgment and emotions, and even lead to long-term health concerns if we don’t get enough sleep.
In addition, lack of sleep can also have an impact on fertility. Although the exact cause is unknown, it shows that hypothalamic pituitary adrenal (HPA) activation and circadian dysrhythmia may be blamed. In addition, small review research indicated that those who worked fixed night shifts had a somewhat higher probability of miscarriage.
Sleep deprivation can contribute to weight gain in both men and women. Having a large amount of extra weight might cause ovulation issues. Furthermore, obesity and excess weight might negatively influence sperm health.
2. Consume Limited Caffeine
While there is no conclusive evidence that caffeine use affects fertility in those attempting to conceive, studies have shown that caffeine consumption increases the chance of miscarriage. Given that you won’t know if you’re pregnant for the first several weeks, you may wish to stick to the daily caffeine limit for pregnant women.
3. Exercise
Physical activity is beneficial for your heart, lungs and immune system. Regular exercise is healthy for persons who are overweight or obese. According to research, regardless of a person’s BMI, physical activity increases the chance of getting pregnant in one menstrual cycle.
It is easy to go too far though. According to a comprehensive review, those who exercised for more than 60 minutes each day had a higher chance of anovulation (lack of ovulation). However, strenuous exercise every day lowers the risk of infertility. So it appears that balance is the key to both training and fertility.
4. Limit Sugar Intake
Most of us indulge in less-than-healthy meals on occasion. However, consuming a lot of sweets regularly might make it challenging to eat more healthful foods. This can result in several health problems, including obesity, being overweight, heart disease, stroke, and Type 2 diabetes. According to research, diets high in whole grains, fruits, vegetables, seafood and unsaturated fats enhance fertility in both men and women.
5. See A Doctor
It’s a good idea to make an appointment with your doctor if you’re thinking about about starting a family. A preconception check-up is necessary so that your doctor can ensure that you are in good health and check for any issues that might affect conception or pregnancy. This meeting might involve the following:
- A physical examination
- Blood tests
- Referrals to genetic counselling, if necessary
- Discuss any current drugs you’re taking, as well as any immunisations you might need
- Prenatal vitamins and folic acid information
- Any health issues that may impair a pregnancy
6. Avoid Alcohol
There is no scientific verification that there is a link between occasional drinking and infertility. Despite this, health professionals believe that abstaining from alcohol while attempting to conceive is the healthiest option.
Aside from the dangers of alcohol to a foetus during pregnancy, research has linked regular drinking to decreased fertility. Heavy drinking might affect ovarian reserve and fertility. Semen volume and sperm count can both be dramatically decreased in persons who are alcoholic.
Dr. Kaberi says,
With pre-existing fertility issues, seek help earlier. If you know you have fibroids, PCOS or the male partner has sperm issues, please visit a fertility specialist earlier. Also, do not delay planning a family for too long.
Age, especially the woman’s is a very important factor in achieving a pregnancy easily. The best time is around the age of 25-30 years . Delaying beyond 35 years may lead to difficulty in conception and prolonged and expensive fertility treatments.
Changes in one’s lifestyle may be challenging and it’s all too easy to get irritated and quit before you even begin. When attempting to conceive, however, each step toward healthier behaviours makes a difference. Continue to try, seek out the help you require, and set realistic objectives for yourself. Consider focusing on one habit for the rest of the day. Break down enormous ambitions into small, manageable actions. It’s well worth the time and effort.
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