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Best Self-care Tips for Women Who are Trying to Conceive

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First Trimester To-Do List: Take Care of Yourself - FamilyEducation

Congratulations! You’ve made the decision to become pregnant. Whether it’s your first or fifth child, it’s practically impossible to anticipate how long it’ll take if you’re trying to conceive. Fortunately, there are some things you could do to improve your chances. 

Follow A Fertility Diet

Select nutritious foods like fresh fruits, leafy greens, lean meats, and healthy fats such as avocado and olive oil. A healthy diet improves reproductive health and may help with ovulatory infertility, which contributes to 1/4 of all fertility issues.

Consuming the correct diet promotes consistent egg production. Replace red meat with beans, tofu, and other legumes at least once a day. Choose full-fat dairy products like whole milk and normal yogurt over skim variants.

Maintaining a healthy weight and lowering testosterone and insulin levels can be achieved by limiting your carbohydrate consumption and avoiding processed carbohydrates. Each of these hormones plays a role in infertility.

Omega-3 fatty acids, which your body does not create on its own, are found in eggs, almonds, and fatty fish like mackerel, salmon, and cod. Omega-3 fatty acids promote egg formation and enhance blood supply to the reproductive organs.

Because of the increased blood flow during pregnancy, your body needs more iron than usual. Eating beans, tomatoes, pumpkins, and beets can help prevent anemia and promote oxygen circulation throughout your body.

Keep A Healthy Weight

Both underweight and overweight women have more difficulties conceiving. A BMI (Body Mass Index) of 20-24 is generally favorable for pregnancy. Obesity increases your chances of developing polycystic ovarian syndrome (PCOS), which is another possible cause of infertility.

Furthermore, being overweight during pregnancy could also have a significant impact on the health of your baby. They are more likely to develop spina bifida, type 2 diabetes, heart defects, and high cholesterol.

Alcohol And Tobacco Should Be Avoided

All of these substances have a detrimental effect on reproductive health if you’re trying to conceive. Binge drinking (consuming more than five drinks in one sitting) raises the risk of irregular ovulation. Even moderate drinking a few times per week reduces your chances of becoming pregnant.

While cigarette chemicals literally decrease the number of eggs you possess. In contrast to sperm, which is constantly created, the female body has a fixed number of eggs. They couldn’t be replaced when they are gone.

Prenatal Vitamins Should Be Taken

Prenatal vitamins are particularly developed to meet the needs of a growing fetus. They contain higher folic acid levels, which lets the baby’s neural tube properly fuse during the 2nd and 3rd weeks of pregnancy. Because you might not realize you are pregnant at this moment, taking folic acid while trying to get pregnant is a good idea.

Vitamin D, which helps with the sex hormone production in both women and men, is yet another fertility-enhancing nutrient. Low levels of estrogen are caused by a lack of vitamin D, and almost 40 percent of women with ovulatory dysfunction are vitamin D deficient.

Keep Hydrated

Drinking lots of water and avoiding sugary beverages and sodas might also help you conceive. Apart from increasing blood flow, right hydration guarantees that sperm can quickly enter your cervix by increasing the viscosity of the cervical mucus.

Dehydration, on the other hand, is harmful to egg health, making it harder for an egg to be fertilized or grow into an embryo.

Control Your Stress

Psychological and mental health are more strongly linked than you would imagine. The additional stress of trying to get pregnant could lead to hormonal changes that tell the body that now is not the time to give birth. Cortisol, which is a stress hormone, then disrupts communication between the brain and the ovaries, resulting in irregular cycles.

Stress can be reduced by using mindfulness methods like deep breathing exercises, cognitive behavioral therapy, and meditation.