When confronted with the very intimate and frequently maddening issue of infertility in the face of normal fertility testing, it's tempting to feel at a loss and wonder what else one can do. Experts suggest that while medical intervention is essential, minimising lifestyle imbalances can go a long way to promote conception success as well as general well-being at this emotionally trying period. Well, to find out the answers, we spoke to our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida and here are some of the lifestyle changes that will help, even when all your tests are normal.
Lifestyle Habits to Adopt When Conception Is Difficult
For couples walking through the baffling process of infertility with no obvious medical cause, the emotional burden can be overwhelming. Although it's understandable to center on medical interventions, a well-rounded strategy that includes conscious changes in your lifestyle can be remarkably effective. These expert-approved habits work towards enhancing your body's innate processes, decreasing stress, and producing a situation more favorable to conception.
1. Nourish Your Body
Despite an apparently healthy diet, some nutritional changes will help fertility.
- Adopt a Fertility-Friendly Diet: Stick to whole, unprocessed foods. Put fruits, vegetables, lean proteins, and whole grains first.
- Antioxidant Foods: Berries, leafy greens, nuts, and seeds are full of antioxidants that shield reproductive cells from damage.
- Healthy Fats: Include monounsaturated and polyunsaturated fats from avocados, olive oil, nuts, and fatty fish (such as salmon) to promote hormone production and prevent inflammation.
- Folate and B Vitamins: Necessary for cell replication and DNA building. Get enough with leafy greens, legumes, and fortified grains. Think about taking a good quality prenatal vitamin.
- Iron: Important for ovulation and a healthy lining of the uterus. Red meat (moderate portions), lentils, and spinach are fine options.
- Limit Processed Foods, Sugars, and Trans Fats: These can cause inflammation and insulin resistance, affecting hormone balance potentially.
- Stay Hydrated: Water supports all body functions, including waste removal and nutrient transport.
Also Read: What Happens To Your Body When You Skip Meals?
2. Manage Stress
Chronic stress can disturb hormone balance and have a negative effect on fertility. Finding good stress-management skills is key.
- Mindfulness and Meditation: Even 10-15 minutes per day can lower stress hormones effectively and help relax.
- Yoga and Tai Chi: These exercises blend body movement with breathing, promoting serenity and enhancing blood circulation.
- Spend Time Outside: There is evidence to show that spending time outside can reduce stress and enhance mood.
- Get Enough Sleep: Try for seven to nine hours of good-quality sleep every night. Lack of sleep can have disastrous effects on hormone balance. Get into a regular sleep routine and develop a soothing pre-sleep ritual.
- Seek Support: Talk to your partner, friends, family, or a therapist. Joining a support group can provide a sense of community and reduce feelings of isolation.
3. Move Your Body Smartly
While regular exercise is beneficial, moderation is key when trying to conceive.
- Moderate Intensity is Best: Aim for moderate-intensity activities like brisk walking, swimming, or cycling. Excessive high-intensity exercise can sometimes negatively impact ovulation.
- Avoid Overtraining: Pay attention to your body and don't push yourself to the limit.
- Include Strength Training: Muscle building can enhance insulin sensitivity and metabolic well-being.
4. Get Rid of Toxic Habits
Reduction of exposure to some substances can greatly benefit reproductive well-being.
- Quit Smoking and Drinking: Both are bad for fertility in men and women.
- Decrease Caffeine Consumption: While moderate consumption is tolerable, high doses can be associated with decreased fertility.
- Be Vigilant of Environmental Toxicants: Avoid exposure to pesticides, BPA (used in certain plastics), and phthalates (used in some personal hygiene products). Purchase organics when available and use glass or stainless steel containers.
5. Maximise Male Fertility
Keep in mind that male factor infertility is responsible for much of conception trouble. Lifestyle modifications are for both partners.
- Healthy Diet and Exercise: As mentioned, these are essential to sperm health.
- Avoid Excessive Heat: Direct exposure to heat (hot tubs, saunas, tight pants) for extensive periods of time can harm sperm production.
- Limit Alcohol and Smoking: Both have been shown to destroy sperm quality and quantity.
Bottomline
While regular fertility tests can be confusing, they do not imply that you have no hope. By carefully monitoring and modifying your lifestyle activities, you provide your body with the best chance to be at its peak, possibly opening the door to conception. Keep in mind, this is a process that necessitates patience, persistence, and kindness to oneself. By following these wholesome methods, you not only increase your ability to become pregnant but also give yourself a richer, more well-rounded life.