Diet and Exercise Tips to Improve Fertility

Infertility is a growing concern for many people. Whether caused by genetic, environmental, age-related or anxiety-related factors, there are many solutions, both natural and medical, that can now be pursued on the way to having a child. Though the medical procedures are highly effective, they come at a very large cost. Because of this, many people recommend trying the natural alternatives to become healthier with diet and exercise first. Here is a list of diet and exercise tips to improve fertility and make you and your partner as healthy and ready as possible to conceive a healthy bundle of joy.

Fertility Diet Tips

When it comes to dieting, two basic rules come to mind. First, make sure you have a diet that is healthy and well balanced. Fertility cleanse diets are very good as a preparatory measure, but not once you have begun to conceive. This is because your body will be busy flushing toxins, which will become available to your unborn baby. The second rule is to choose foods that are high in fertility-boosting vitamins and minerals for both him and her. Here is a list of nutrients you should be adding to your diet at this time, and the foods that contain them in high levels:

Zinc: This is a powerhouse choice for men. Zinc gives stamina during conception and makes for healthy sperm. Unsurprisingly, foods like oysters that are considered erotic are high in zinc. Other great choices include beef, wheat germ, spinach and pumpkin seeds.

Iron: Babies require a lot of extra blood in the body, and iron is needed to keep that blood healthy and capable of moving oxygen to all of the right places. Dark leafy greens and red meat are two top choices for getting this mineral.

Vitamin C: Eating Vitamin C in conjunction with iron-packed foods helps the body to absorb it. Think bright reds, yellows and oranges when looking for this vitamin. Almost every fruit and vegetable that is this color all the way through (not like the skin of an apple) is high in vitamin C.

Vitamin E: The antioxidants in vitamin E can reduce free radicals in the body. This will also help increase the chance of healthy sperm in men. Foods that are high in Vitamin E include seeds, avocado and greens.

Folate: The link between the level of folic acid in a woman’s body and the occurrence of a spinal malformation called spina bifida is strong. Because of this, high levels of folate are recommended strongly for all women before they consider conceiving. The best foods to find this vitamin in the B family include beans, asparagus and spinach.

To further help you on your way to improving fertility health, click here for A Couple’s Guide to Starting and Maintaining a Fertility-Friendly Diet

Fertility Exercise Tips

Exercise is something that both the mother and father can do to help bring a healthier child into the world. A regimen that is something that they want to continue throughout their lives will have positive impacts on their parenting as well. There are a number of facts about exercise that show it can boost fertility, based on a number of strategies. Here are some of the things to consider when choosing a fertility exercise routine:

Flexibility: One of the main causes of infertility in women is a constriction in the fallopian tubes. Some of this can be caused by adhesions in the fascial tissue within the abdomen. A good regimen of yoga targeted toward stretching the core is a great way to keep things limber. Additionally, preparation toward childbirth, like limbering up the hip flexors, is a good thing to begin as well. The meditative portion of yoga can help control stress in a woman, and increase the chances of successful fertility and early miscarriage prevention.

Cardio: Cardio training can do a number of positive things toward helping increase the fertility of the couple. It is a known way of reducing stress, which is one of the largest inhibitors of fertility. It can increase the function of the thyroid, which is an important part of both conception and bringing a healthy child to term.

Don’t Overdo It: For both men and women, the recommendations regarding exercise specify that it be moderate and not extreme. For women, conception is more difficult when they are physically exhausted. The body has a way of preventing conception when it is overburdened. For men, a regular regimen of hard workouts can deplete testosterone levels, which takes a toll on healthy sperm counts.

For more Fitness Dos and Don’ts When TTC, click here.

When to Seek More Help

If your age is starting to become a concern for your fertility; or you have tried implementing a healthy diet and exercise regimen for an extended amount of time, consistently for at least one year, without conception success; or if you have discovered a larger medical concern that requires more serious intervention, it may be a good time to speak with your gynecologist or a fertility expert to address your situation and identify the source of the concerns.

For a little help with What to Expect from a First Visit to a Fertility Clinic, click here.