Sometimes getting pregnant is not as simple a task as it may seem at first. More and more people are having trouble having a child. Healthy lifestyle habits can help you conceive naturally.
A healthy lifestyle, an adequate diet, sports and knowing when ovulation occurs are some tips that help to achieve a pregnancy more easily, unless there is a fertility problem.
In addition, it should be taken into account that if the woman has been using hormonal contraceptives for a long time before making the decision to become pregnant, the body usually needs some time to recover the normality of the menstrual cycles and to be able to achieve pregnancy. In these cases, patience is required.
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Taking care of your lifestyle
The lifestyle changes that must be adopted when a woman becomes pregnant are generally known. However, it is equally important to take care of your lifestyle habits before becoming pregnant.
An inadequate lifestyle can lead to difficulty in conceiving, as it has a negative effect on male and female fertility. Therefore, it is essential to know the healthy habits that help to achieve pregnancy. Some of them are detailed below.
Quitting tobacco, coffee and alcohol
In addition to being detrimental to overall health, smoking also influences fertility. It has been seen that women smokers have poorer egg quality compared to non-smokers, which would make gestation more difficult.
Another harmful effect of tobacco on fertility is that it could be a consequence of gestational complications, as well as an increased risk of suffering spontaneous abortions and extrauterine gestations (ectopic pregnancy), placenta previa, premature delivery, etc.
Similarly, drinking alcohol is also not indicated if you are trying to conceive. Alcohol consumption causes alterations in the menstrual cycle in women, but also affects seminal quality in men. In addition, drinking large amounts of alcohol is associated with a lower rate of fertilization and embryo implantation. This does not mean that drinking a beer on an occasional basis will have a negative effect.
Finally, coffee consumption can also negatively influence fertility. Ideally, caffeine consumption should be reduced to less than 200 milligrams per day, i.e., one cup per day. Here you have more information about this topic: Influence of lifestyle on fertility and assisted reproduction.
Follow a healthy diet and exercise
A balanced diet is very important both when you are in the midst of your search and when you become pregnant.
The key is to have a varied diet, eating fruit, meat, fish, dairy products, carbohydrates and fats in small amounts on a daily basis to improve health.
Vitamins should not be forgotten either. Folic acid (vitamin B9) is closely related to pregnancy, since it is involved in the development of the baby's nervous system.
On the other hand, moderate physical exercise is as important as nutrition. Activities such as swimming or walking benefit general health, so they also have a positive effect on fertility and the achievement of pregnancy.
Controlling obesity
Both overweight and excessively low weight have a negative impact on fertility, decreasing the probability of pregnancy. The ideal is to have a body mass index (BMI) between 20 and 25.
The intake of foods that may increase insulin levels in the body should be reduced, since insulin negatively influences ovulation.
Foods high in antioxidants and omega-3 fatty acids can improve egg quality.
Excessive weight loss can influence the production of the GnRH hormone, which is essential in the ovulation process, and can also negatively affect the endometrium, where the embryo is implanted for pregnancy to occur.
Stopping contraceptives
Those women who take oral contraceptives, have an implant or an intrauterine device (IUD), for example, will have to stop taking them before they start looking for a pregnancy. These hormonal contraceptives cause changes in the menstrual cycle, so it may take some time for a woman to regain her fertility.
However, many women have questions about when is the best time to stop using hormonal contraceptives and how to do it. For this reason, the most advisable thing to do is to tell your gynecologist about your desire to become a mother so that he/she can indicate the best way to proceed.
Knowing the time of ovulation
The best time of the cycle to conceive are the days of greatest fertility, those close to ovulation, which usually occurs approximately 14 days after the first day of menstruation.
At this time of the menstrual cycle, the release of the mature egg occurs. Some women have changes in body temperature, vaginal discharge or even pain as a sign of ovulation. However, on numerous occasions, these signs go unnoticed by women.
In women with irregular periods over several months, it can be difficult to know the time of ovulation. For this reason, ovulation tests or consultation with a physician may be helpful.
We invite you to read the following article for more information on this topic: When does ovulation occur and what are the symptoms?
When to have sex?
Once the woman's most fertile days have been identified, it is recommended to have sexual intercourse during those days to increase the probability of pregnancy.
Since sperm can survive a maximum of 3-5 days in the female genital tract, but the egg only has a life span of 24 hours from ovulation, it is advisable to have sexual intercourse 3 days before ovulation and on the day of ovulation.
In any case, the ideal if you are looking for a pregnancy is to have frequent sexual relations, approximately every two or three days. However, it is not recommended to have intercourse every day or several times a day when trying to conceive. Semen quality is better if a margin of 48 hours is left between each ejaculation.
Male fertility tips
Usually, reference is made to the measures that women should take when they want to have a baby. However, in heterosexual couples, the male must also be taken into account. About 30% of the causes of infertility are due to male problems.
Semen quality is of vital importance in the search for pregnancy and, as with female fertility, it is affected by environmental factors.
Tobacco and alcohol consumption, stress and obesity should be reduced, as well as avoiding environmental pollution, exposure to heat and the use of tight clothing. In addition, it is important to avoid high temperatures in the testicular area. In this way, semen quality can be improved.
When to see a specialist?
Women under 35 years of age who have been having sexual intercourse frequently and without using protection for a year, but are unable to get pregnant, it is recommended to see a fertility specialist. For women aged 36-37 years and older, the time to visit a fertility specialist is reduced to 6 months.
Thus, the specialist will be in charge of performing different medical tests to find the origin of the fertility problem. Currently, about 30% of infertility cases are due to female causes, 30% to male causes and 20% to mixed causes, i.e., both male and female. The remaining 20% of infertility cases have an unknown cause.
We recommend you visit the following article for more detailed information: When to see a fertility specialist.
FAQs from users
What are the tips for getting pregnant after 40?
As the years go by, the chances of natural pregnancy decrease. This is because female fertility decreases over time, especially after the age of 35. In any case, some general tips to help achieve pregnancy are the following:
- Lead a healthy lifestyle, avoiding the consumption of alcohol, tobacco and large amounts of caffeine.
- Take folic acid supplements under medical supervision.
- Practicing sports on a regular basis.
- Avoid stress and anxiety.
- See a fertility specialist if after 6 months of trying to get pregnant, you still have not been able to get pregnant.
Can you get pregnant naturally with PCOS?
Not all women need treatment. Sometimes, women with PCOS can get pregnant naturally if they are in good health, follow a balanced diet, practice moderate exercise regularly, etc. Taking folic acid supplements can help, too.
Read more
How long does it take to see a fertility specialist if I already have a child?
In these cases the guidelines to follow are similar to those for the first pregnancy, i.e., you must wait 1 year maintaining regular unprotected sexual intercourse.
If pregnancy is not achieved, a fertility specialist should be consulted to establish the possible cause. In addition, the professional will take into account how long it took to achieve the first pregnancy.
Suggested for you
As we have mentioned, it is essential to know the time of ovulation if you are looking for pregnancy since it is the most fertile period for women. Therefore, you may be interested in reading more about ovulation tests: Ovulation test: how does it work and what are they for?
In addition, taking care of your diet and lifestyle also helps fertility. We invite you to read the following article for in-depth information on this topic: How does lifestyle influence fertility?
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References
Annemieke Hoek, Zheng Wang, Anne M van Oers, Henk Groen, Astrid E P Cantineau. Effects of preconception weight loss after lifestyle intervention on fertility outcomes and pregnancy complications. Fertil Steril. 2022 Sep;118(3):456-462. doi: 10.1016/j.fertnstert.2022.07.020 (View)
Hora Soltani, Debbie Smith, Ellinor Olander. Weight, Lifestyle, and Health during Pregnancy and Beyond. Pregnancy. 2017;2017:4981283. doi: 10.1155/2017/4981283. Epub 2017 Jan 19 (View)
J Stanhiser, A M Z Jukic, D R McConnaughey, A Z Steiner. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027 (View)
Judith Stephenson, Nicola Heslehurst, Jennifer Hall, Danielle A J M Schoenaker, Jayne Hutchinson, Janet E Cade, Lucilla Poston, Geraldine Barrett, Sarah R Crozier, Mary Barker, Kalyanaraman Kumaran, Chittaranjan S Yajnik, Janis Baird, Gita D Mishra. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health. Lancet. 2018 May 5;391(10132):1830-1841. doi: 10.1016/S0140-6736(18)30311-8 (View)
FAQs from users: 'What are the tips for getting pregnant after 40?', 'Can you get pregnant naturally with PCOS?' and 'How long does it take to see a fertility specialist if I already have a child?'.
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