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Step 1
Start taking prenatal vitamins containing at least 400 micrograms of folic acid. Do this as soon as you start thinking about starting a family, or even before you decide it’s time. Getting enough folic acid can greatly reduce the risk of having a baby with neural tube defects. Since these defects form within the first four weeks of conception, before many women know they are pregnant, getting enough folic acid should be your first step in the journey of trying to conceive.
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Step 2
Stop smoking. Many women are aware of the risks associated with smoking while pregnant, but smoking while trying to conceive can also pose problems. Women who smoke not only take longer to conceive, but also have a higher incident of smoking-related miscarriage. Smoking also affects male fertility. The good news is that these risks begin to reverse immediately upon quitting.
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Step 3
Before trying to get pregnant, make sure you are at a healthy weight. Maintaining a healthy weight is key to enhancing fertility. Being excessively over or under weight can disrupt ovulation and lead to hormone imbalances that will make it much more difficult to get pregnant. This is especially important if you have polycystic ovary disease. If you have PCOS, losing as little as 5% of your body weight can encourage ovulation and pregnancy.
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Step 4
Eat a balanced diet and consider organic foods to reduce exposure pesticides. Research shows that often those who are infertile are also lacking important nutrients in their diet. Make sure you include a variety of fruits and vegetables, whole grains and monounsaturated fats while limiting trans fats, and refined carbohydrates. In addition, eating an organic diet will help limit your exposure to pesticides proven to have a negative impact on both men’s and women’s fertility.
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Step 5
Switch from low-fat to whole dairy products while trying to get pregnant. There is recent research that links low-fat dairy foods to infertility and high-fat dairy foods to increased chances of getting pregnant. So, switching the skim milk for whole milk and having a scoop of ice cream for dessert may not be a bad thing after all, as long as you don’t overdo it (remember step #3). Of course, after you conceive that bundle of joy you can switch back to the lower fat versions. Milkshake anyone?
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Step 6
Get plenty of sleep and reduce stress. Leptin levels fall when we are sleep-deprived and researchers have found that in some infertile women, leptin levels are low. Studies also show that getting a good night’s sleep can help prevent excess weight gain, which affects fertility. When you fail to get enough sleep you are also more likely to feel stressed, and while there isn’t significant scientific evidence on the effects of stress and fertility, there is plenty of support and anecdotal evidence showing stress reduction has a positive impact on fertility. We’ve all heard of the couple who “quit trying” and suddenly became pregnant. So, try to relax, don’t put too much pressure on yourself and enjoy the process of trying to conceive!
Comments
rjessiegreen said
on 11/19/2008 This is great information for those looking to get pregnant. With number five nearly a year old, we are so done! :) For everyone else-- go to your prenatal appointments!