Dos
1. Start taking Folic acid.
Folic acid is a vitamin that is involved in the development of the brain of the baby. Not only this, but it also helps to prevent miscarriages. Folate deficiency can cause severe malformations in the baby. Hence, start taking folate at least 3 months prior to conception up to the 3rd month of pregnancy.
Iron and haemoglobin levels in the blood are also important as they help in carrying oxygenated blood to the reproductive organs, thus improving the quality of eggs and sperm.
2. Expose yourself to 15 to 20 minutes of early morning sunlight.
Our skin synthesises Vitamin D with the help of sunlight and Vitamin D is involved in maintaining reproductive health at every level. A low vitamin D can also be corrected by taking Vitamin D supplementation.
3. Include Omega 3 fatty acids in your diet: Omega 3 fatty acids are a vital component of ovulation, sperm health, oocyte health and implantation. It’s found in walnuts, flax seeds and avocado.
4. Improve antioxidants intake by taking lots of fruits and having a plant-based diet.
5. Exercise 30 minutes a day for 5 days a week: Whether you are obese or not, a moderate amount of exercise for 30 mins a day 5 days a week improves fertility significantly. It is important to maintain a healthy BMI of around 20 to 23
6. If you are on the obese side look for a 5 to 10 percent of weight loss. In women, even a small weight loss can jump-start ovulation. In men, weight loss improves the levels of testosterone thus improving libido as well as sperm count.
7. Women should maintain a body fat percentage of around 20 %. The good fat and good cholesterol are the building blocks of reproductive hormones. Maintaining optimum fat in the female body optimises fertility
8. Actively try to reduce stress levels by doing yoga and meditation. Research suggests that yoga not only improves stress levels and mobility of the body, but it can also improve the blood flow to the reproductive organs, thus improving fertility.
9. Sleep early and wake up early: It is important that a proper cyclical rhythm of the body is maintained. A good night’s sleep releases an appropriate amount of melatonin hormone which regulates various reproductive functions in our body.
Don'ts
1. Do Not Diet: Irresponsibly dividing the food into carbohydrates, fats and protein and cutting down one aspect of it can deprive the body of essential nutrients. So, eat a wholesome homemade meal.
2. Avoid Caffeine: According to the latest guidelines by the European Society of Human Reproduction and Embryology, there are no safe levels of caffeine during fertility treatment. So, it would be best to decrease the caffeine intake to as low as possible.
3. Avoid Smoking: It goes without saying that one must avoid smoking, both active and passive while trying to conceive. Smoke contains nicotine and cadmium which can affect the fertilization potential of sperms. In women, it can cause low placentation, miscarriages, preterm labour as well as preeclampsia.
4. Avoid Stress: Excessive stress levels can alter the hormonal axis of the reproductive system and may lead to irregular periods. It can also take a toll on the quality of gametes.
Manipal Hospital is one of the best Gynaecology Hospital in Whitefield, Bangalore offering state-of-the-art expertise. Their gynecologist in Whitefield, Bangalore are highly qualified and experienced in treating complex obstetrics and gynecology conditions. It is known as one of the best maternity hospital in Bangalore offering advanced technologies and techniques to all the patients.
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