Trying to conceive for some people is sadly not always easy and can sometimes require a little extra help. Every journey to pregnancy is different, and unfortunately for some it can be a challenge, whether trying to conceive naturally or with fertility treatment.

In this Blog, we take a look at some of the things you can do to enhance and optimise your fertility health.

Understand Your Cycle

Many women are often confused when they actually ovulate. The fertility cycle starts on the first day of a period, but ovulation does not necessarily take place mid cycle for everyone. Women who have a short 25-day cycle, ovulation occurs on or around day 11. For women who have a regular 28-day cycle, ovulation occurs on or around day 14. And for women who have a long 35-day cycle, ovulation occurs on or around day 21. If you are trying to conceive naturally, it is important to understand your cycle and have an idea of when to expect ovulation, as you can then increase the amount of intercourse around your most fertile window to optimise the chance of conceiving.

Diet

Research has shown that eating and maintaining a healthy diet can really help to enhance and optimise fertility health as nutrients are essential in helping to maintain healthy eggs and sperm. Eating a healthy diet with a balanced intake of protein, carbohydrates, healthy fats and vitamins and minerals is essential for healthy reproductive cycles in both women and men and will essentially enhance your chance of conceiving.

Exercise

Exercise can really help increase endorphins to reduce stress levels, maintain a healthy BMI, increase blood flow, and make you feel happy, which are all key factors in enhancing and optimising fertility health. Incorporating moderate, regular exercise will not only enhance and optimise fertility health in both men and women but will also help to prepare the body for a healthy pregnancy.

Smoking

Studies have shown that smoking can lead to fertility problems in both women and men as the chemicals found in cigarettes such as nicotine and carbon monoxide can significantly damage egg and sperm quality. Unfortunately, fertility issues increase with the number of cigarettes smoked daily. Smoking not only causes issues whilst trying to conceive but can also increase the chance of a miscarriage. It is recommended for both partners to stop smoking completely 3 months before trying to conceive, whether naturally or with fertility treatment.

Alcohol

There is evidence to show that large amounts of alcohol intake can reduce fertility health in both women and men. Heavy drinking is known to increase the time of conception and reduces the chance of a healthy pregnancy and a healthy baby. Although the occasional glass of wine is not likely to affect fertility health, it is recommended for both partners to stop drinking alcohol completely 1-3 months prior to trying to conceive to enhance the chance of a healthy conception, and to reduce other health risks.

Stress

Feeling stressed can sometimes make it harder to conceive. Stress not only leads to unhealthy behaviours that contribute to infertility, but it can also affect the hypothalamus part of the brain that regulates hormones including the menstrual cycle, which in some cases can cause delayed ovulation or no ovulation at all. Stress levels tend to rise when trying to conceive, especially if conception is taking longer than expected. There are plenty of simple lifestyle changes that can help you feel less stressed and more relaxed such as exercise, healthy eating, and time away with your partner to help you to relax and reconnect.

Supplements

Not everyone eats a well-nourished balanced diet that includes 5 portions of fruit and vegetables every day, meaning that vital nutrients that help with conception are missing. Supplements can really help to top up your body’s nutrients to help enhance and optimise fertility health. A good multivitamin, folic acid, vitamin D, vitamin E and fish oil are all good examples and recommended to help enhance and optimise fertility health in both men and women.

Self-Care

Worrying about trying to conceive can really take its toll on men and women. Focusing on self-care both physically and mentally can really help to enhance and optimise fertility health. The key is to carry on doing what you enjoy as taking care of yourself will not only keep stress levels down but will also help you to relax which are such important factors whilst trying to conceive. Trying to conceive can be a challenge, but there are lots of professional help available at our Fertility Wellness Retreats to help and support you emotionally if you are struggling.

Holistic Therapies

There is evidence to show that regular holistic therapies are known to be extremely beneficial in helping to enhance and optimise fertility health in both men and women. Studies have shown they can help in many ways including helping to regain natural emotional balance within the mind and body, reduce stress and anxiety and help to remove emotional blocks. Acupuncture, Reflexology, Reiki, Emotional Freedom Technique and Hypnotherapy are all good examples of how holistic therapies can help you to relax, increase levels of happiness, and have a positive effect on your mindset which are all very beneficial when struggling with infertility.