Do you want to boost your chances of getting pregnant? You can do many things at home to boost your fertility and get pregnant faster. Most are related to maintaining a healthy holistic lifestyle and are things you can implement early, even before trying to conceive.
Here are our top 9 holistic lifestyle choices that can positively impact fertility:
1. Maintain a healthy weight
Maintaining a healthy weight gives you a higher chance of getting pregnant. It all starts with a balanced diet of the right foods and ensuring you eat a big, nutritious breakfast daily.
When pregnant, breakfast really is the most important meal of the day. Ensure it’s filled with healthy proteins (eggs are a good choice) to keep you satiated longer so you’re less tempted to snack on unhealthy foods throughout the morning.
Some studies also show that eating a big healthy breakfast can help reduce your insulin levels (for moderate-weight women with PCOS) and could potentially increase how often you ovulate (compared to women who ate smaller breakfasts).
2. Eat the right foods
While maintaining a healthy weight can help you get pregnant, it’s essential that you’re also consciously aware of what you’re putting in your body. Here are some tips for healthy eating with trying to boost your fertility:
- Eat more antioxidants. Antioxidants could help increase sperm and egg quality, supporting healthy conception. Good sources of antioxidants include leafy vegetables, berries, beans, almonds, and lentils.
- Avoid trans fats. Trans fats are common in margarine, baked goods, and many processed or fried foods. Instead, consume healthy fats like avocados, nuts, and olive oil.
- Eat more fibre. Healthy fibre consumption helps your body eliminate excess hormones and manage blood sugar. Women should consume about 25 grams of fibre daily through fruits, whole grains, beans, and vegetables.
- Choose your proteins: Consider eating less land-animal proteins to boost your fertility. Eating fish can help you sustain and maintain a healthy pregnancy. Try replacing some animal protein in your diet with low-mercury fish, vegetables, beans, and nuts.
3. Support with supplements
I’m realistic. I understand that we can’t always eat healthy. That’s why I suggest that all women trying to get pregnant be mindful of their vitamin and mineral levels and supplement where needed. Take a recommended prenatal vitamin and other vitamins and supplements as recommended by your nutritionist.
4. Be physically active
Being physically active can help you get pregnant too. It helps you maintain a healthy weight, and many people find exercising a great way to relieve stress and get better quality sleep. The Public Health Agency of Canada recommends the average adult be active for 2.5 hours per week. This can be broken up into sessions of at least 10 minutes of moderate aerobic activity each. Ask your healthcare professional about tips for staying active based on your ability and schedule.
5. Quit smoking and alcohol
Those who smoke or consume large amounts of alcohol are often at higher risk of infertility issues and pregnancy or birth complications. I suggest avoiding both smoking and alcohol to be safe. If you absolutely can’t give either of these up, talk to your healthcare provider about recommended consumption or a program to phase them out of your lifestyle.
6. Limit caffeine
Limiting caffeinated beverages is also often recommended if you’re trying to boost your fertility. While studies often differ in the effect of caffeine on fertility and healthy pregnancies, it’s worth a shot if you’re struggling with fertility issues. It may have increased effectiveness as part of a more purposefully holistic lifestyle.
7. Manage stress
Stress is the #1 cause of unexplained fertility struggles. It doesn’t matter if the stressor is related to getting pregnant or other aspects of your life. Increased stress levels lead to hormonal imbalances, which can impede fertility. If your stress levels are too high, talk to your healthcare provider or counsellor about ways to decrease or learn to manage stress more effectively.
8. Prioritize sleep
You’ve heard it before: “Get your sleep now because you won’t sleep again after the baby comes.” While there is some truth to that statement, there is also a good fertility reason to focus on your sleep when you’re trying to conceive. Getting enough sleep is linked to:
- Decreased stress
- Increased alertness and energy
- Better hormone regulation and balance
If you’re struggling to sleep, try going to bed and waking up at the same time every day. You can also try exercising more and avoiding stimulating foods and activities (like electronics or TV) within 2 hours of bedtime. Avoid taking sleeping pills or supplements unless recommended by your healthcare provider.
9. Involve your holistic healthcare team
The best way to boost your fertility is to have a multi-disciplinary team of healthcare professionals supporting you. You can get the support you need for nutrition and lifestyle habits to keep a healthy reproductive system and boost your fertility.
At Thuja Wellness, I help parents-to-be take charge of your fertility with integrative treatment plans designed around Osteopathic care. When you focus on healthy lifestyle habits, like the ones mentioned in this article, you can get healthier and increase your chances of getting pregnant.
Osteopathic care for fertility doesn’t have to wait for you to experience fertility struggles. If you’re considering having a child in the next few years, let’s start now so you have time to turn lifestyle changes into lifestyle habits. This way, when you’re ready to get pregnant, your body is ready too!
Ready to see how Osteopathy can help you boost your fertility? Book a complementary 15-min fertility consultation with me today.