If you are thinking about having a baby soon or are working on your fertility, you are probably wondering what you need to do to get pregnant and what you should avoid.
It is important to improve your fertility in order to have a baby.
In this article, we will introduce the key points you need to know to improve your fertility from four perspectives: basic knowledge, diet, exercise, and stress.
Please start with what you can do and make use of them for smooth fertility.
Fundamentals of fertility enhancement
The first thing to know when you are trying to get pregnant is when you are most likely to get pregnant. A woman’s body goes through “low-temperature” and “high-temperature” phases, which last about two weeks each before and after her menstrual period.
Ovulation, which occurs around the border between the two, is the most fertile time to conceive. Since sperm survive for approximately one week after ejaculation, it is considered effective to begin intercourse around the time of ovulation.
Basal body temperature is an important factor in predicting the ovulation period. By measuring and recording your body temperature every morning when you wake up, you can learn about your body’s rhythms. The temperature difference between the high and low temperature phases is about 0.3 to 0.5°C, so a standard home thermometer cannot measure this difference.
After two to three months of measurement and recording, you should be able to get a rough idea of your body rhythm. If the graph is wobbly, if your body temperature is low during the high-temperature phase, or if there are no significant changes in your body temperature, you may be experiencing a hormonal imbalance. If the graph continues to be disturbed, consult your doctor.
Points To keep in mind when measuring basal body temperature
- When you wake up in the morning, take a measurement without getting up. Place the thermometer on a side table or somewhere you can reach it without moving your body.
- Even a slight movement of the body will raise the body temperature, so keep still during the measurement.
- Basal body temperature accuracy is important, so try to take your basal body temperature at the same time every morning.
- Basal body temperature is measured in the mouth by placing it between the muscles in the center of the lower part of the tongue. Check the position beforehand and be sure to measure in the correct position.
Eating habits to enhance fertility
While there is no food that will guarantee conception if eaten, it is possible to support increased fertility in terms of diet. We recommend the intake of protein, which is the basis of all cells, and the simultaneous intake of vitamins C and E, which are expected to slow down the aging of eggs.
Protein should be a balance of both animal (meat, fish, etc.) and vegetable (rice, wheat, soybeans, etc.) sources. Vitamins C and E are abundant in red and yellow bell peppers, yuzu peels, parsley, lemons, anglerfish liver, muscles, ayu fish, sardines, cod roe, etc.
Men should be aware of the intake of zinc, which is believed to increase sperm motility. It is abundant in raw oysters, pork liver, beef, egg yolks, king crab, roast beef, etc.
In addition, regular lifestyle habits such as having breakfast every day and eating dinner early are important for both men and women.
Exercise to increase fertility
It is believed that an appropriate amount of muscle and fat is necessary to enhance fertility. Try to build a well-balanced body by incorporating both aerobic exercise, such as running and walking, and anaerobic exercise, such as strength training and short-distance running.
Exercise in the water is recommended because it provides both aerobic and anaerobic exercise at the same time. Even if you don’t swim, just walking in the water can be effective. Continuous exercise is also important. If you are a busy person or do not like to exercise, do not push yourself too hard and start with what you can continue to do.
Stress reduction is also important
When you are trying hard to get pregnant, you may become stressed out because you are trying so hard. However, stress can cause a hormonal imbalance, so try to lead a stress-free life while you are trying to get pregnant.
Try to have time to relax with aroma oils, yoga, music, exercise, or other stress-relieving methods that suit you. Good sleep is also effective in relieving stress. Avoiding food and caffeine just before bedtime and taking a bath two to three hours before bedtime will increase the likelihood of getting a good night’s sleep.
To enhance fertility, it is important to know your body first. Please start by measuring and recording your basal body temperature to understand your body’s rhythms. Then, lead a regular lifestyle while skillfully incorporating foods that are known to have a positive effect on pregnancy.
In terms of exercise, it is recommended to do both aerobic and anaerobic exercise to build a well-balanced body. And if you accumulate too much stress while trying to conceive, it may cause a hormonal imbalance. Please remember to relieve stress well in a way that suits you.