Yoga can be very helpful for women struggling with fertility problems. It helps maintain a healthy body weight, which increases the chance of fertility. In even helps calm your body and mind along with reducing stress, which is known to contribute to infertility.
A few yoga postures that help promote fertility include Nadi Shodhan Pranayama (Alternate Nostril Breathing), Bhramari Pranayama (Bee Breath), Paschimottanasana (Seated Forward Bend), Hastapadasana (Standing Forward Bend), Janu Sirasana (Head-to-Knee Pose), Badha Konasana (Butterfly Pose), Viparita Karani (Legs-up-the-Wall Pose) and Yoga Nidra (Yogic Sleep).
Join a yoga class or get help from a yoga expert to learn these poses. Remember, yoga needs to be done properly to reap its benefits.
10. Eat a Well-Balanced Diet
Eating a well-balanced diet is another important factor for improving fertility. A healthy, balanced diet helps prevent health conditions or diseases that may cause sterility. Plus, it increases your chance of conceiving.
- Eat protein-packed foods, such as beans, spinach, chickpeas, peas and lentils.
- Eat carbohydrates that are low on the glycemic index, such as brown rice and whole-wheat bread.
- Eat iron-rich foods to prevent ovulation problems. Some good sources of iron include beans, lean meats, leafy green vegetables, beetroot, prunes, apricots, raisins and dates.
- Include eggs in your diet as they contain vitamin D, which plays a key role in boosting fertility.
- Eat fruits and vegetables that are rich in antioxidants.
- Include healthy fats like monounsaturated, polyunsaturated and omega-3 fatty acids in your diet to help boost fertility. These fats are found in fatty fish, avocados, nuts and seeds.
- Avoid spicy foods, strong tea, coffee, white sugar, white flour, refined cereals, fried foods and seafoods that are high in mercury. These items may affect fertility in women.
You can always consult your gynecologist to plan a healthy diet to best meet your needs.
- Strive to maintain a healthy weight. Being overweight or underweight can contribute to infertility.
- Avoid drinking alcohol as well as caffeinated beverages, as these can make you less fertile.
- Stop smoking and avoid secondhand smoke.
- Monitor your basal body temperature to know when you are ovulating and plan sexual activity accordingly. You can even use a free ovulation calendar as a guide to help you track your ovulation cycle and calculate the most fertile days to conceive. Here’s an ovulation date calculator for your help.
- Have intercourse every day or every other day during your fertile period to increase the chance of pregnancy.
- Reduce stress by practicing deep breathing, meditation and other relaxation techniques.
- Always drink water at room temperature, as it helps keep the reproductive organs healthy.