24 Jul Five healthy habits to improve fertility
There are many different reasons why a woman can not get pregnant. Some depend directly on the person wanting the baby or the situation simply may not be under their control. In any case, there are a number of reasons that do not determine yet influence the levels of fertility: inadequate life habits.
In today’s post we bring you some advice and tips that will help you improve your lifestyle in order to boost your fertility. Not only are they are easy to apply in your day to day, but they are also very significant for your body to be more receptive to fertilization. Should we start?
Having good eating habits is a basic requirement if you want to give a little boost to your fertility, because having an unbalanced diet is one of the most common causes of alterations in the menstrual cycle. Here are some recommendations to incorporate -and discard- your diet:
Increase the consumption of products with unsaturated fats such as avocado, olive oil or raw almonds. Reduce or eliminate completely from your diet the saturated or trans fats, present in most pastry products or in butter, for example.
Eat more fruits and vegetables. They are rich in vitamins, minerals and essential nutrients and if you increase their consumption, you will be helping your body eliminate toxins that may interfere with fertilization.
The consumption of complex carbohydrates such as rice, pasta or cereals allows ovulation to be more regular. Like sugars in fruit and fresh legumes, they cause a slower digestion, which allows greater stability in sugar levels.
Add calcium-rich products to your diet. It is an essential nutrient for women and for optimal bone health. Some examples are milk (not whole), yogurt, cheese, almonds, sesame seeds or tofu.
Control your weight
This does not mean that you should pursue a specific weight. The most important thing to improve your fertility is that your Body Mass Index (BMI) has values according to your height, weight and gender. To make this calculation is as simple as dividing your weight between your squared height (BMI = weight [kg] / height [m2]).
For example, if I weigh 60 kg and I measure 1.60 cm I will calculate my BMI in the following way:
BMI = 60 / 1.60 [m2] → 60 / (1.60×1.60) → 60 / 2.56 → 23.44
BMI = 23.44
To find out which BMI range you are in, you should follow the following table of the World Health Organization:
INDEX BODY MASS CLASSIFICATION
|<16.00||Underweight: Severe Thinness|
|16.00 – 16.99||Underweight: Moderate thinness|
|17.00 – 18.49||Underweight: Acceptable thinness|
|18.50 – 24.99||Normal weight|
|25.00 – 29.99||Overweight|
|30.00 – 34.99||Obese: Class I|
|35.00 – 40.00||Obese: Class II|
|>40.00||Obese: Class III|
When a woman seeks to become pregnant, she must lower her stress because it can reduce her chances success. It is essential to control nervousness and think positive. If you are a nervous, calm person, a certain point of stress generates the necessary adrenaline in the body to increase the blood flow in the muscles.
Tobacco is unadvisable with the enhancement of fertility. Women who smoke before and during pregnancy have worse embryo quality, and are more likely to suffer spontaneous abortions or have the child suffering from heart or respiratory diseases.
Physical exercise can help keep the body active, improve blood flow, stress, mood and helps with weight loss to those who you have a higher BMI than recommended. Remember that if you are an elite athlete, professional or if you simply practice sports with great intensity you should consult your doctor whom will advise you on how to carry out these activities if you want to get pregnant.
If you haven’t already done so, we advise you to calculate your BMI and check if you are at your ideal weight. If not, you can find a specialized professional to guide you in the routines of exercise and nutrition that best suit your case.
Do you need more information or do you have any questions? You can contact us whenever you want.
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