Becoming a mother or father is a dream come true for many people. For some, this dream comes true
very quickly, but for others, it takes a while. It is very normal to feel a lot of stress and sadness when this happens. But don't worry. Although sometimes medical treatment is required, in most cases there are simple things you can try at home to increase fertility. Let's talk about that today.
What to do first: The importance of seeking medical advice
It's good to try simple methods like these, but before that, it's very important for both of you to see a doctor and get some basic tests done. Because sometimes the reason for the delay in conception may be something we can't see and that requires medical treatment. For example, if a woman has blocked fallopian tubes, or a man has a low sperm count, they will need to be treated by a specialist. You may also need to resort to techniques like IVF (in vitro fertilization).
So, talk to your doctor about this. He or she will run the necessary tests and find out what the real problem is. Only then can you decide whether these simple methods we are talking about are suitable for you.
Method One: Fertility Diet
The main reason why many women experience delayed conception is ovulation, which is when an egg is not released properly (ovulatory dysfunction). One reason for this is the food we eat. A large study conducted at Harvard University has found that there are specific foods that increase fertility. So what are these "fertility foods"? Let's take a look.
| What to do (eat) | What not to do (reduce/stop) |
|---|
| Good fats: Monounsaturated fats like olive oil and avocado | Bad fats: Trans fats found in baked goods and fast food |
| Plant-based proteins: things like soy, chickpeas, green beans, lentils | Animal proteins: especially red meat (beef, pork) |
| High-fiber, low-glycemic foods: legumes, vegetables, whole grains, some fruits | Refined carbohydrates and sugar: bread, biscuits, cakes, sweet drinks |
| High-fat dairy foods (in moderation): yogurt, cheese, skim milk, ice cream | Research has shown that full-fat dairy foods are better suited for this condition than low-fat dairy foods. |
This diet often affects women with undiagnosed PCOS (Polycystic Ovary Syndrome). Simply put, PCOS is a hormonal imbalance that causes small cysts to form in the ovaries, which interfere with ovulation. This is also linked to insulin resistance. So, adopting a healthy diet like this can help control the condition and increase fertility.
Method Two: How important is weight control?
Your body weight directly affects fertility. Both too low (being underweight) and too high (being obese) body mass index (BMI) can hinder your ability to conceive.
Overweight people often have ovulation problems due to PCOS. Studies have shown that for every BMI above 30, your chances of conceiving decrease by about 4%. So, even just losing a little weight can increase your chances of getting pregnant without having to go through expensive treatments. This is also a problem
for people who are overweight . When your body fat is too low, your periods can become irregular or even stop. Then you won't ovulate. So, if you are overweight, the best thing to do is to gain some weight in a healthy way.
Method Three: Stress-Reducing Effects
We have heard that “when stress increases, babies don’t grow.” There is a lot of truth in this story. Research has now proven that there is a strong connection between stress and fertility. When stress increases, the body’s hormonal function is disrupted. This can cause irregular menstrual cycles and delay ovulation. Therefore, it is very important to keep your mind relaxed.
What can you do to relax?
- Listen to the songs you like.
- Do exercises like yoga .
- Give yourself a light massage .
- Write down what's on your mind in a diary.
- Read a good book, do a little work in the garden.
- Talk to a trusted friend about what's on your mind.
- It has been found that even holding hands with your spouse reduces stress.
But remember, never use smoking or drinking alcohol as a solution to stress. Both of these can fatally damage fertility in both men and women.
Method Four: Will acupuncture help?
Some doctors believe that acupuncture, an ancient Chinese medicine, can also help to improve fertility. It can help reduce stress and restore balance in the body. But it's not a solution that can be tried alone. It should be considered something that you can try in conjunction with other methods, after talking to your doctor and getting his or her advice.
Fifth method: How to know the exact day of ovulation? (Ovulation Tracking)
This is something that many people miss, but it is very important. After an egg is released from a woman's body, it is only viable for a very short period of time, about 24-36 hours. However, a man's sperm can remain viable inside a woman's body for up to 5 days. This means that you can maximize your chances of getting pregnant by having
sex 3-4 days before ovulation and up to 24 hours after ovulation . We call this period the "fertile window". So how do you know exactly when you will ovulate? There are several ways to do this.
| Method | How to do it |
|---|
| Charting basal body temperature (BBT) | Take your body temperature at the same time every morning before you get out of bed and record it on a chart. Your temperature will drop slightly before ovulation, and then rise again after ovulation. After doing this for about two months, you should be able to identify a pattern. |
| Cervical Mucus Examination | As ovulation approaches, the vaginal discharge becomes very thin, clear, and stretchy (like raw egg whites). You can also identify your fertile days by observing this change. |
| Ovulation Test Kits (OPK) | This ``Ovulation Predictor Kit (OPK)``, available at pharmacies, measures a hormone in your urine and alerts you 1-2 days before ovulation. Once the kit is positive, you can increase your success by having sex for 3 days straight from that day. |
| Fertility Monitor | These are a bit expensive, but these devices can detect fertile days up to 6-7 days in advance during a menstrual cycle. |
Take-Home Message
- Delaying having children is not something you should be solely responsible for. This is a situation that both of you need to face together. So be supportive and loving to each other.
- Before trying any of the methods in this article, be sure to see a doctor and get some basic tests done. Don't ignore the underlying problem.
- A healthy diet , maintaining a healthy weight, and avoiding stress are the best natural ways to increase fertility .
- OvulationIdentifying the days and times when ovulation occurs (fertile periods) and having sex on those days greatly increases success.
- If you have tried for a year (6 months if you are over 35) and still have no results, seek the advice of a specialist without further delay.
Fertility, Childbirth, Pregnancy, Fertility, Ovulation, PCOS, BMI, Stress, Diet, Baby, Pregnancy
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