If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until you’ve been trying; but these small steps to improve your fertility naturally are things you can put into practice now.
Infertility affects 7.4 million women in the U.S. The good news is that with lifestyle and nutrition changes, you can help tip the odds of getting pregnant in your favor.
Here are 8 small steps for improving fertility naturally while also boosting your overall well-being.
1 – Set a Consistent Bedtime
Sleep is underrated as a tenet of wellness. When trying to conceive, getting good sleep is essential. When we are not sleeping well, our body tends to be in a chronic inflammatory state that can interrupt normal hormone rhythms. If the sympathetic (fight or flight) nervous system is in overdrive we are ill-suited for reproduction! Think about it.. if you are chronically stressed your body is NOT primed to grow and nourish a baby. To begin improving sleep habits, simply holding yourself to a consistent bedtime can be an easy first step.
2 – Move Everyday
Daily movement doesn’t have to be a structured gym routine. It can be as simple as adding more steps to your day by parking farther away. Or, it can be mindful stretching while relaxing and watching TV. Regular movement increases your metabolism, decreases your stress hormones, and puts you in a better state for improving fertility naturally.
3 – Nourish Your Mind
This goes back to stress relief and minimizing the impact on hormones. Trying to conceive can be a stressful process if you’re not seeing results. Take a step back and ground yourself with inspiration from books, podcasts, or journaling. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here.
4 – Cook at Home
The best way to ensure the quality of the food you’re eating is to prepare it yourself at home. You can choose anti-inflammatory cooking oils, organic vegetables, and grass-fed or wild-caught proteins. An excellent diet for improving fertility naturally is one filled with colorful, nutrient-dense foods high in protein, fiber, and healthy fats.
5 – Decrease To-Dos
We live in a go-go-go world where everyone pulls us in different directions. Learn to say “no”. By decreasing the growing list of to-dos you give yourself time to slow down and focus on YOU. (And your partner!) If you’re over-stimulated you can enter that constant fight-or-flight state that diminishes inherent reproductive drive.
6 – Track your Cycle
As a starting point, tracking your cycle is so powerful for understanding your own body. You’ll learn WHEN ovulation is actually happening, the length of your luteal and follicular phases, and when pre-menstrual or ovulation symptoms show up. More data gives you actionable steps for improving fertility naturally. Learn how to track your cycle here.
Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber
7 – Evaluate Nutrients
Low-nutrient status can affect your ability to get pregnant. For an optimal environment to reproduce, it’s a good idea to check how well you’re digesting and absorbing vitamins and nutrients in your diet. Some of the key nutrients for fertility include Folate, Zinc, B-Vitamins, Omega-3s, and Magnesium. A functional lab test like the Metabolomix+ by Genova is a comprehensive look at your internal biochemistry. Schedule a consult with me to discuss functional lab testing.
8 – Hydrate
More water = better digestion, better detoxification, and overall better health. Aim to drink half your body weight in ounces. If drinking plain water is challenging, add electrolytes like Ultima or LMNT. Dehydration has a major affect on most of the processes in our body, and is ‘low-hanging fruit’ for improving fertility naturally with little effort.
If it’s overwhelming to commit to ALL 8 steps, choose one or two things to start to improve your fertility naturally. Over time, implement more until you get yourself into an optimal state for baby making (and growing!).
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