t is a New Year! It is time to take a deep breath, calm down and unwind from last year’s events. You overcame the holidays with all the emotional ups and downs that infertility can cause.
Now, it is the perfect time to focus on the new year and set health goals that can help you improve fertility.
This year brings new possibilities and hope. So, evaluate your goals, construct a plan to achieve them, make adjustments, and take control of everything that positively impacts your daily life. And trust! Trust in yourself, trust in your partner, trust that conceiving is possible.
Many couples across the world wish to have a baby and start a family. The New Year is a great time to set certain steps to improve your health overall, but also to increase your chances of getting pregnant.
If conceiving and starting a family is your goal for 2022, here are some resolutions that can improve your fertility:
1. Quit Smoking
Quit smoking is a common New Year’s Resolution. So, don’t commit to this goal if you’re thinking of giving up halfway through. Anyway, quitting smoking is an important step to improve your overall health, but also to improve your fertility if you are trying to conceive.
Everyone knows that smoking damages your health, but it seriously harms your reproductive health as well. Men and women who smoke are more likely to develop fertility problems than non-smokers. Tobacco can cause damage to a woman’s eggs and fallopian tubes, which leads to a reduction in the number of viable eggs. Furthermore, ovarian blood flow and egg quality are also damaged by cigarettes, and smoking is extremely harmful to fetal development.
On the other side, smoking lowers sperm counts and spermatozoid mobility. As a consequence, it affects sperm fertilizing function with the decreased amount of healthy sperm available to fertilize an egg. In conclusion, smoking can damage sperm and eggs, as well as hormone production and the environment inside the uterus. Ideally, you should try to quit at least three months before trying to conceive to help ensure that the sperm is healthy.
If your goal is to increase your chances of getting pregnant in 2022, the cigarettes have got to go.
2. Keep a Healthy Lifestyle
Keeping a healthy lifestyle increases your chances of getting pregnant. Nourish your body by eating food enriched with vitamins and nutrients – opt for fresh foods like fruits, vegetables, and fish. Whole grains, dark leaf greens, and berries can also have a positive effect on fertility. Integrate complex carbohydrates and limit refined carbohydrates, such as bread, cookies or cake. A healthy and balanced diet can help to normalize hormones, blood sugar, and insulin levels, boosting fertility.
Moreover, a healthy diet allows you to keep weight. You should keep a normal body mass index (BMI) because being overweight or underweight can harm your hormone levels, impacting your fertility. This applies to both men and women.
It is also important you stop drinking alcohol or, at least, limit the use because it can affect hormone regulation. Hormone dysfunction and infertility are linked, so make sure you have this balance while trying to conceive.
Maximize your chances of getting pregnant by maintaining a healthy lifestyle.
3. Get Active
“Lose weight,” “Be more active,” “Join the gym,” etc. This resolution is high on top of the list every year. While for other people, the goal is losing excess body weight or getting healthier, your goal is to get pregnant. Exercise contributes to feeling better, reducing stress, regulating hormone production, and feeling better. A regular and moderate exercise routine, for example, walking for 30 minutes a day or having a class group three times a week, is essential and helps to boost fertility.
4. Find Time to Relax
Give yourself time to relax. Infertility is a challenging situation that demands a lot from you, emotionally and physically.
Infertility may cause feelings of stress, frustration, and anger, which may damage your reproductive health. In turn, stress can be one of the causes of the inability to conceive. Thus, take some time every day for relaxation and mindfulness. Practice yoga or meditation to improve your fertility, practice self-care, and reduce stress. See how I can help here: https://monicabivas.kartra.com/page/freemeditations.
Likewise, having a good night’s sleep is also a great way to regulate your hormones, and it helps you feel more motivated.
5. See a Fertility Expert
After one year of trying to conceive, or if you are over 35 and still have not been able to conceive after six months of trying, it is time to consult your fertility doctor. You may want to see your doctor sooner if you have a history of endometriosis, irregular menstrual cycles, fibroids, or radiation in the past, for example. A fertility expert will analyze your blood tests and your partner’s semen. Your doctor may suggest some treatments options to get a healthy pregnancy, depending on the cause of your infertility. In either case, it is essential you are aware that sometimes it takes time and patience to conceive.
Find our In Vitro Fertilization (IVF) planner. It was created both as an information guide and a journal to write your own story: https://monicabivas.com/theivfplanner/.
There are many New Year’s Resolutions you may set for 2022. But, start with those shared above. Start with simply 5 steps to move forward towards boosting your fertility and getting pregnant.