5 Lifesyle Tips to Boost Fertility

Are you trying to get pregnant for at least 6 months?



The road to parenthood can sometimes be a huge challenges when you have been trying for at least 6 months or you are diagnosed with PCOS. With some lifestyle changes and taking essential supplements, pregnancy is possible!



Stay active
Increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity. While exercise has many benefits for your health and increased fertility, excessive high intensity exercise is associated with decreased fertility in certain women! Excessive exercise may change the energy balance in the body, and negatively affect your reproductive system. Moderation in doing exercise is the key here! Just exercise regularly and maintain it as your life routine without going overboard!



Take a break
One major deterrent to pregnancy is stress. It is very common for couples to feel stress when there is no work-life balance. Your chances of getting pregnant decrease due to the hormonal changes that occur when you feel stressed. Don’t forget to take time off for yourself amidst the lockdown.



Cut the caffeine
While the association between caffeine and fertility isn’t conclusive due to mixed results from different studies, it is advisable to limit your caffeine intake to one or two cups of coffee per day. Consider having decaf or non-caffeine substitutes instead!



Stop Alcohol
Alcohol intake by both men and women is associated with high risk of miscarriage. It is highly recommended that couples to stop alcohol because can reduce men's sex drive and affects the women's ovulation, which can make it difficult to conceive.

If you choose to have that special day for drinks while trying to conceive, it's safer to indulge during your menstruation - the time where ovulation and conception are less likely to happen.



Taking Essential Supplements
Taking pre-natal supplements such as folic acid & inositols can increase you chances of fertility, especially for women with PCOS as they do not have enough Vitamin D. It's estimated that up to 85% PCOS women could have Vitamin D deficiency. The use of Myo-Inositol (MI) and with a higher concentration of D-Chiro-Inositol (DCI) have been shown to help insulin resistance and hormone levels in PCOS women and thus leading them to improved fertility.

References

Sam S, Dunaif A. Polycystic ovary syndrome: syndrome XX? Trends Endocrinol Metab. 2003;14:365–370.

Frankfurter D. Getting Pregnant with PCOS. In: Davies T, editor. A Case-Based Guide to Clinical Endocrinology. New York: Springer; 2015:317-326. doi:10.1007/978-1-4939-2059-4_38.

Mahoney D. Lifestyle modifcation intervention among infertile overweight and obese women with polycystic ovary syndrome. J Am Assoc Nurse Pract. 2014;26(6):301-308. doi:10.1002/2327-6924.12073