There are plenty of old wives’ tales about how to fall pregnant – and for those who are trying, this can seem overwhelming and confusing, often with a lot of shame and self blame thrown into the mix. Here, we sift between the noise, separating fact from fiction, and bring you a list of what you can actually change within your lifestyle to help you fall pregnant – or to set yourself up for pregnancy success.
It’s important to note that there are many things you cannot control in this process and that sometimes other medical tests and measures need to come into play to help increase your chances of conception. No lifestyle change can guarantee pregnancy, but the following factors play a key role in hormonal balance, reproductive health and overall well-being.
- Maintain a healthy weight
Being either underweight or overweight can disrupt your hormonal balance and impact your cycle and ovulation. The American Society for Reproductive Medicine says that excessive fat can lead to insulin resistance, which may interfere with ovulation, while being underweight can reduce oestrogen, which can halt ovulation.
Generally speaking, having a BMI of between 18.5-25 is considered a healthy weight measurement index for optimal conception. But we recommend going for a more in-depth scan of your body, checking your fat percentage and other health levels: cholesterol, blood-sugar levels and blood-pressure levels. - Follow a fertility-friendly diet
What you eat could impact your egg quality and hormonal health. We recommend that every individual follow a healthy, balanced diet consisting of whole grains, lean proteins, vegetables, fruits and healthy fats while reducing processed foods, trans fats and excessive salt or sugar. In addition to this, women wanting to fall pregnant can up their consumption of dark leafy greens, nuts and berries to increase intake of antioxidants. Healthy fats help to support hormone production and omega-3 fatty acids help to regular ovulation. We recommend speaking to a certified dietician and medical doctor to create a meal-plan to support your lifestyle. - Supplement for success
Certain vitamins and minerals can improve reproductive health by supporting hormone balance, egg quality and overall fertility. Always consult with your doctor before starting any new supplements. These include:
– Folic acid (reduces risk of neural tube defects and supports cell division and DNA formation)
– Vitamin D (regulates ovulation and hormone production)
– Omega-3 fatty acids (supports egg quality and improves health of the uterine lining)
– Coenzyme Q10 (improves egg quality and supports cellular energy production)
– iron (low iron levels have been linked to reduced fertility)
– zinc (helps with hormone balance. Low levels have been linked to irregular cycles),
Vitamin supplementation to support men’s fertility include: zinc, selenium, Vitamin C and E, L-Carnitine, Folate and Coenzyme Q10).
- Cut back on alcohol and caffeine
Excessive alcohol intake has been linked to lower fertility in both men and women. Low to moderate alcohol consumption might not have a significant effect, but according to the British Medical Journal, limiting alcohol is beneficial.
High caffeine consumption may also reduce fertility, for example having 2 or more cups of coffee a day, could slightly reduce fertility. Swap your beans for decaf or try herbal teas instead. - Avoid smoke
Smoking has been proven to prematurely age eggs, reduce ovarian reserve and increase chances of miscarriage.
According to the Centers for Disease Control and Prevention, Nicotine and toxins in cigarettes have been shown to damage DNA in both eggs and sperm. Second-hand smoke may also negatively impact fertility.
While these lifestyle changes can support fertility, it’s important to be kind to yourself and remember that some factors are beyond your control.
Start with getting the basics right – enough good quality sleep, regular exercise, following a healthy balanced diet, managing stress, then look at adding the above into your lifestyle with recommended advice from your medical doctor.
If you haven’t fallen pregnant after a year of trying (or six months if over 35 years old), consult a fertility specialist for further evaluation.