In the first part of our series on proper nutrition and exercise while trying to get pregnant we explored some of the reasons as to why a woman may have a difficult time. These included: poor nutrition and/or a BMI that is greater than 30 or lower than 20. In this the 2nd part of our series we will examine ways that women who do not have too high of a BMI or too low of one can manipulate diet and exercise to increase their chances of getting pregnant.
For those women that do not fall into either the “too lean” or “obese” category and still have a hard time getting pregnant you too may benefit from any or all of the above changes along with the following lifestyle changes:
*Stop smoking and/or using recreational drugs. They all have been shown to lower fertility and cause birth defects if you are to get pregnant. Both smoking and recreational drugs are also determinal to your own health.
*Reduce Stress. When one is placed under chronic stress one’s body will not function properly and will not utilize foods properly as well. In order to reduce stress you and/or your spouse may need to see a counselor, journal your feelings, exercise regularly, take some time each day to be alone an relax.
*Exercise. Again, if you are not too lean or obese exercise is still important to help increase fertility. Intensity isn’t as important (unless it’s too intense a heart rate of over 80% on a regular basis). If it’s too intense fertility may decrease. The key is to exercise regularly. Thirty to sixty minutes between 5 and 6 times a week has been shown to increase fertility.
*Eat a healthy well rounded diet. As stated earlier, reduce refined carbs, saturated fats, processed foods, caffeine and alcohol. Limit fish that are high in mercury such as tuna and sword fish.
*Take a prenatal vitamin. They are loaded with essential vitamins and mineral to help sustain pregnancy and the development of the baby. To maximize the usage start taking 6 months prior.