Easy Steps to Enhance Reproductive Health
Easy Steps to Enhance Reproductive Health
There are various factors that could have an effect on your reproductive health, including diet, stress levels and regular screenings.
Supplements and vitamins can also increase your chances of conception. Women should make sure to consume prenatal DHA and Omega-3 fatty acids daily as well as 800mg of folic acid; men may benefit from taking multivitamins and Coenzyme Q10 while avoiding smoking and alcohol can also help.
1. Exercise regularly
Regular exercise and weight maintenance is important in maintaining fertility issues caused by obesity. Moderate exercise has shown to increase fertility for both women and men alike; it is advised to speak to your physician prior to beginning any rigorous fitness regimes to make sure you're not pushing yourself beyond safe limits.
Diet is also essential to fertility. Aim for a diet rich in calcium, iron, zinc, vitamin B & C as well as healthy fats such as avocados & almonds to promote overall wellness. Avoid foods high in refined carbs which have been shown to cause spikes in insulin levels - something which has been proven to decrease fertility in both men and women.
When selecting protein sources, beans and lentils offer healthier solutions than red meat and poultry. Plus, these plant-based sources contain folate and zinc for optimum health benefits! It's also worth taking a multivitamin and antioxidant supplements such as Coenzyme Q10 that have been shown to reduce oxidative damage to male sperm.
2. Eat a healthy diet
Eating healthily is essential to fertility (conception). Studies have demonstrated that following a Mediterranean-style diet rich in vegetables, whole grains, healthy fats and low in refined carbs can increase both male and female fertility.
Avoiding red meat and poultry in favor of fish, beans, lentils, quinoa and soy can reduce the risk of ovulatory disorders that could interfere with conception. Furthermore, it's also essential to consume adequate quantities of vitamin C, folic acid and omega-3 fatty acids for optimum fertility.
Avoiding night shift work can also aid fertility; research shows it disrupts circadian rhythms, leading to hormonal imbalances that make conception more challenging for women. Sleep is also vital; studies have proven that not getting enough can increase insulin resistance which increases chances of having a fatty liver condition which negatively impacts fertility. Consulting a men's or women's health expert could be extremely beneficial when understanding how lifestyle choices impact fertility.
3. Get enough sleep
While many aspects of reproductive health require medical help and attention, lifestyle choices can make an impactful contribution towards increasing your chances of becoming pregnant. Sleep is especially essential if trying to conceive; lack of restful slumber may lead to hormonal imbalances that inhibit fertility. Diet, exercise and menstrual cycle patterns all play key roles when it comes to fertility.
Sexual health depends heavily on engaging in safe sex practices that reduce the risk of sexually transmitted diseases (STDs). STDs can cause serious complications that could impair fertility; to keep yourself and others safe it's wise to speak to your healthcare provider about avoiding STDs.
Your body should also remain free from toxins such as pesticides, solvents and lead. Exposure to such materials can significantly decrease fertility; so it's essential that these risks be discussed with a healthcare provider or doctor before any decisions are made regarding fertility treatments or lifestyle factors that impact it - such as restricting hard exercise sessions and eating balanced diets while getting enough restful sleep - including smoking as smoking has been shown to cause early ovarian aging which reduces fertility further.
4. Stay away from alcohol and tobacco
Maintaining a healthy reproductive system is of utmost importance for both men and women alike, which requires abstaining from alcohol, tobacco, and lack of sleep, all of which could impact fertility levels negatively.
Women trying to conceive should avoid drinking and smoking as these substances can compromise the development of their foetus. Alcohol passes through the placenta into its bloodstream and may have harmful effects on fetuses that develop within it.
Smoking can have a devastating impact on fertility levels. For men, smoking decreases both sperm count and motility while for women it can result in irregular menstrual cycles, lower egg counts, early menopause or menopausal symptoms.
As alcohol can interfere with ovulation and lead to infertility, both men and women should limit their alcohol consumption when trying to conceive - specifically less than 200 milligrams daily of alcohol consumption for both genders. Furthermore, men may benefit from taking maca supplements which have been proven to boost sperm health in animal studies.
5. Avoid smoking
Smoking is widely recognized to be detrimental to one's health, yet many are unaware that smoking can also create fertility issues. Smoking reduces egg quality and increases the risk of an ectopic pregnancy - in which fertilized eggs attach outside of the uterus (usually one of the fallopian tubes). Couples who smoke should cease prior to trying for pregnancy. It's crucial that smokers cease before starting fertility treatments.
Men who smoke can find that smoking lowers both sperm count and quality, compromising their fertility. Furthermore, smoking during gestation could have lasting repercussions that compromise a baby's health after birth.
Moderate exercise can help a woman improve her reproductive health and may increase her chance of getting pregnant. But excessive exercise can actually worsen matters by increasing stress hormones and leading to irregular menstrual cycles or decreasing ovulation. Therefore, it's essential that women maintain a regular fitness routine consisting of cardio, resistance training and yoga poses that open up pelvic area as well as high intensity workouts that push too hard into negative energy states.
