Trying to become pregnant is a journey that requires hope, grit and lots and lots of pregnancy tests. Some women get pregnant on the first night, some within 6 months of their marriage but for some, it may be a long journey.

Dr. Amodita Ahuja, Consultant Obstetrician and Gynecologist and laparoscopic surgeon and infertility specialist told HerZindagi that "around 8 to 10 percent of couples worldwide suffer from infertility. Out of 60-80 million couples, 25 percent are in India. Though there are an array of infertility treatments that are available ranging from medicines to IVF, there are few things that you can do to boost your fertility naturally before you enter into the vicious cycle of infertility treatment."

Here is a list of ways that can help you boost fertility using natural ways.

Lifestyle Modification

Both males and females equally contribute to fertility. So it is important for both partners to resort to a healthy lifestyle together. Lifestyle modification helps in improving both the physical and emotional components of infertility. It includes following a proper schedule of following a healthy diet, regular exercise, yoga and meditation. When couples try to follow a same healthy routine together there is release of happy hormones serotonin which aligns reproductive hormones together and thus helps in improving fertility. 

Eat Healthy Food Together 

lifestyle

Every couple has certain food habits and routines which they follow on day to day basis. So it’s important that they improve their dietary habits together. And if the couple is staying with their family then the whole family should support the couple and take care of what is being served on the table. The eating schedule is also very important as it helps in maintaining good insulin and ghrelin levels which thereby maintain healthy hormones. So eating every 2 hours is important. 

Starting the day with 1 tablespoon of flaxseed and chewing them is very important as they are rich in omega 3 and 6 fatty acids and hence are considered to be super boosters of infertility. Breakfast should be rich in protein and antioxidants which can include eggs, avocadoes and green leafy vegetables like kale, broccoli, and capsicum.

Mid-morning meals should include 1 handful of nuts or 1 bowl of fruits as fruits are rich in glutathione and hence improve the egg quality.  Include at least 3 servings of salmon or trout or sardines per week as they are rich in coenzyme Q10 which improves sperm motility and also the egg quality. 

Including pumpkin seeds, peanuts are also important as they are rich in arginine which improves the blood flow to the uterus and ovaries. And end your day with cinnamon water or turmeric latte or green tea as all of them are powerful antioxidants. Say no to processed sugars or anything which has preservatives and artificial sweeteners. 

Have A Good Couple Exercise Routine

Any exercise which increases your heart rate is a fertility booster. It can be brisk walking or running, dancing to the tunes of Govinda, zumba, cycling, swimming or gymming. It will not only help in maintaining a healthy weight but will also release happy hormones and endorphins which balance the reproductive hormones in both males and females. An increase in heart rate increases the hemodynamic circulation and hence improves blood flow to the reproductive organs.

Improve Your Sleeping Habit

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Melatonin the sleep hormone not only regulates your sleep cycles but also a fertility-friendly antioxidant. It not only improves fertility but also helps in improving IVF outcomes. So it is very important to keep its levels increased in body. What can be done? Make sure you are sleeping in the darkroom, try blackout curtains if you are getting too much light. Turn off your devices at least half an hour before sleeping at night {tables, phones, TV} Have a regular sleep-wake schedule and going to bed before midnight can regulate your melatonin production.

Drink Alcohol Wisely

  • Alcohol consumption negatively affects fertility. It was found in previous studies that drinking 14 drinks/week will increase your time to become pregnant.
  • Both men and women need to exercise caution and should totally avoid binge drinking.
  • In men, it decreases the testosterone levels and also causes erectile dysfunction and in women it decreases the chances of ovulation.
  • You can have 15 ml of wine every day which is rich in antioxidant and improve fertility.

Stop Smoking

All women are born with a certain amount of eggs at birth and with age, they keep depleting and, if you smoke, the rate at which the eggs deplete are much faster. It's like you are born with a certain amount of cash in your bank and it's depleting without any addition. So smoking not only depletes the eggs but also deteriorates their quality and also decreases the sperm count, motility of the sperm and also erectile dysfunction. So couples who are planning for pregnancy should stop smoking at least 6 months prior to their plan for pregnancy.

Maintain A Positive Attitude 

negatovity

It is very important to maintain a positive attitude when you are planning to conceive. Sometimes the whole process or even the constant thought of becoming pregnant can take a toll on mental health. Negative emotions can increase anxiety and depression.

And then that emotional burden is reflected on your personal relationship. It not only affects your relationship but will also increase the stress hormone prolactin which inhibits ovulation and get your cycles off the track. So it’s very important that your mind and body are in full coordination. Find your mantra of happiness amid all the stressors. Spend more time with your partner and share your thoughts.

Whatever is in your mind speak up so that your partner can understand you better and help you in being you full of positivity. Try yoga, meditation, acupuncture, tai chi to manage stress. Go out on more holidays or staycations with your partner.

Take Your Multivitamins Correctly 

Even after maintaining a healthy diet there are certain vitamins and minerals whose requirements can’t be fulfilled. So start taking an active form of folic acid every day which will improve the quality of an egg. Coenzyme Q10 is a very important nutrient and is essential for healthy sperm and its motility. Arginine supplements are essential to maintain a good blood supply to the reproductive organs as it the source of nitric oxide which dilates the blood vessels. So take out the basket of supplements and keep popping them regularly as they are essential for healthy you. 

Maintain A Good Testicular Health

Usually, testis are positioned in a way so that ideal temperature can be maintained for sperm production. So watch out if there are any factors which is increasing its temperature like wearing tight underwears, tight jeans or pants or sitting in hot water tubs for a long time or working with the laptops on your laps for a long time. All these daily chores might not seem to be serious at that particular time but in a long run can decrease the sperm count drastically.

Learn About Your Normal Self & Your Partner

It’s very important to know your body. Learn about your cycles, length of your cycle, changes that happen in your body over the entire month like changes in white discharge, basal body temperature. Know about the time when you are ovulating. Learn about the stressors which knock off your cycles.

Try to connect with your body. All the major and finer details should be clear between the partners. Basic health check-up of both the partners should be done before planning for pregnancy so that if there are any abnormalities that can be corrected. 

So, at the end I would say that infertility is a process and to go through the process it is very important for both the partners to understand each other’s needs, support each other and make the required changes together. It will not only make the journey stress-free but will also help the couple evolve stronger and closer than ever.

Stay tuned to HerZindagi for more on fertility, pregnancy with expert inputs.