10 Natural Ways To Help You Get Pregnant

June 2024 (4 min read)
10 natural ways to help you get pregnant

As a fertility doctor, I understand the profound desire to conceive and the importance of optimising your body’s natural fertility potential. For many couples, lifestyle choices play a significant role in reproductive health. By making targeted lifestyle modifications, you can enhance your chances of conception and pave the way for a healthy pregnancy.

Lifestyle changes that can improve fertility

Prioritise a Nutrient-Rich Diet and some supplements:

Food is not consumed just for pleasure and to give us energy. There are plenty of micronutrients and antioxidants that are important to maintain good health and fertility.

Sometimes supplements can make up for deficiencies in the diet. For example, vitamin D insufficiency, which is common for people with inadequate sun exposure and affects more than 1 in 6 adults in the UK, can be easily prevented or corrected by taking a supplement.

  • Opt for whole grains, leafy greens, lean proteins, and healthy fats.
  • Incorporate fertility-boosting foods like avocados, berries, nuts, and salmon into your meals.
  • If you have been diagnosed with PCOS then a low carbohydrate diet has been found to be the best for your fertility.
  • Regularly take a prenatal supplement with folic acid to reduce the risk of Neural Tube defects in your baby.

Maintain a Healthy Weight:

Achieving and maintaining a healthy weight is crucial for hormonal balance and reproductive function.

  • Aim for a BMI within the ranges of 19-24 to be in the optimum range.
  • Consult with a nutritionist or healthcare provider for personalised guidance.

Exercise Regularly, but Moderately:

Engage in regular physical activity to support overall health and fertility.

  • Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine.
  • Avoid excessive or intense workouts, as they may disrupt menstrual cycles and ovulation.

Manage Stress Effectively:

Chronic stress can negatively impact fertility by disrupting hormone levels and menstrual cycles.

  • Prioritise stress-reducing activities such as meditation, yoga, deep breathing exercises, or mindfulness practices.
  • Find what resonates with you and make it a non-negotiable part of your daily routine.

Limit Alcohol and Caffeine Intake:

Excessive alcohol consumption and high caffeine intake can impair fertility and increase the risk of miscarriage.

  • Limit alcohol to the absolute minimum.
  • Restrict caffeine consumption to no more than 200-300 milligrams per day (equivalent to 1-2 cups of coffee).

Quit Smoking:

Smoking harms fertility by damaging reproductive organs, disrupting hormone levels, and reducing egg/sperm quality.

  • If you smoke, seek support to quit smoking as soon as possible.
  • Your General Practitioner can provide resources and assistance to help you on your journey to becoming smoke-free.

Get Sufficient Sleep:

This is something which I find is lacking amongst so many of my patients that I see.

  • Prioritise quality sleep to support hormone regulation and overall well-being.
  • Aim for 7-9 hours of uninterrupted sleep each night.
  • Create a relaxing bedtime routine, optimise your sleep environment, and address any underlying sleep disturbances.

Minimise Exposure to Environmental Toxins:

Toxins are found all around us and even in what we put on our skin, consume and breathe in. They can accumulate and cause adverse effects on our health and fertility.

  • Limit exposure to environmental toxins and endocrine-disrupting chemicals found in household cleaners, personal care products, plastics, and pesticides.
  • Choose natural alternatives whenever possible, especially with skincare.

Monitor and Track Your Menstrual Cycle:

Understanding your cycle can help you identify your fertile window and optimise timing for conception.

  • Become familiar with your menstrual cycle by tracking your menstrual periods, basal body temperature, cervical mucus, and ovulation signs.
  • However, be aware that none of these are going to be 100% accurate and you should still engage in frequent intercourse, every 2-3 days, as much as you can.

Seek Fertility Check-ups:

  • Schedule regular fertility check-ups with a reproductive specialist to assess your reproductive health and address any concerns proactively.
  • Early detection and intervention can improve outcomes and streamline your journey to conception.

Proactively improving your chances of getting pregnant

By incorporating these lifestyle modifications into your daily routine, you can take proactive steps to enhance your fertility and increase your chances of conceiving naturally. Remember, every couple’s fertility journey is unique, and not every fertility problem will be solved by lifestyle changes.

At PYB we are dedicated to support couples who are having difficulty in conceiving. There are different ways that we can assist with conception. Book a consultation to see what we can offer.

This article has been written by Dr Sami Almusawa, Medical Director and Leading Fertility Consultant at Plan Your Baby.

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