After trying to conceive for a few months, many couples find that it is harder to get pregnant than they expected. Actually for 9 out of 10 couples, it can take up to a year for a couple to conceive if they are having sex regularly and the woman is under 35.
Some couples who face infertility may have to go for the IVF or other fertility treatments to have a chance of conceiving, while others may just need to take some simple and effective methods to boost their fertility. These natural techniques can be beneficial for all couples trying to conceive.
1. Track your cycles
Women can track their body temperatures and changes to their cervical mucus to determine when they are most fertile. Keep your digital thermometer at your bedside and record your basal body temperature same time every morning before you get up. Normally, your body temperature will have an around 0.3°C rise during ovulation.
After the final day of your last period, begin recording information about your cervical mucus. The easy way to check is to wipe using toilet tissue before urinating in the morning. You will notice an abundance of clear and slippery mucus 3 or 4 days before as well as during ovulation.
2. Intercourse at Peak Fertility
Taking advantage of “fertile window” can boost your chances of pregnancy. The fertile window is the six-days that end on the day of ovulation. Pregnancy is most likely to occur with intercourse within the 2 days before ovulation. You can find out your most fertile day when your cervical mucus has become abundant, sticky and clear but your basal body temperature has not yet risen. Or you can use an ovulation predictor kit. Plan intensive intercourses with your partner during this fertile window each month.
3. Control your weight
A healthy BMI has been linked to increased fertility in both men and women because your weight affects your body’s hormone production. A normal BMI is between 18.5 and 24.9. Being overweight or underweight leads to decreased sperm production in men and delayed or infrequent ovulation in women. You may have a better chance of falling pregnant by Keep within a normal weight range.
4. Watch your diet
A healthy diet shouldn’t only benefit reproductive health, but also your overall health. You should cut out sugar containing and high glycaemic foods, as well as fatty or fried foods. Focus on a diet rich in fruits, vegetables, legumes, whole grains, nuts and seeds, lean meat protein (such as fish and skinless chicken), and healthy fats (such as omega-3 ).
5. Exercise in moderation
Moderate exercise benefits both of you. It can help men produce enzymes that help to protect sperm. Secondly, at least thirty minutes of moderate aerobic exercise (such as jogging, cycling, swimming, etc.) 3 or 4 days a week help ease stress and keep a health weight. Women should avoid vigorous exercise which reduces progesterone levels.
6. Stop Smoking
Smoking can impair both women’s and men’s fertility. Smoking risks aging women’s ovaries and affects the quality and the release of eggs. Experts also strongly suggest quitting smoking before you’re pregnant. Smoking while pregnant boosts the risk of miscarriage. And in men, smoking can reduce sperm counts, decreased sperm mobility, and increase the number of abnormal sperm.
7. Abandon alcohol or reduce it
Heavy drinking can cause ovulation disorders in women, making it more difficult to get pregnant. Alcohol can have an impact on male fertility too. Too much alcohol can affect the quantity and quality of sperm. You and your partner should always drink in moderation and consider cutting out alcohol entirely while trying to conceive.
8. Cut out caffeine
Drinking too much caffeine has been linked to fertility issues, especially in women. Moderate caffeine consumption seems to be ok. Women trying to become pregnant should limit their intake of caffeine to less than 200 or 250 milligrams each day.
9. Reduce stress
Increased stress levels can affect reproductive hormones and fertility in both men and women. If you experience stress from work, family or trying to conceive, ensure you take time to relax with meditation, your favourite hobbies, or any other preferred stress-reducing activity.