Planning To Conceive? 5 Essential Ways In Which You Need To Maintain Your Lifestyle, As Per Fertility Consultant

Preparing for pregnancy is a life-changing journey that demands careful preparation and a proactive approach. Embracing a healthy lifestyle is key to improving fertility and creating a supportive foundation for conception. By focusing on essential aspects such as a nutrient-rich diet, weight management, stress reduction, and eliminating harmful habits, you can significantly enhance your chances of a successful pregnancy. Expert guidance can provide valuable insights, ensuring you’re fully equipped for this exciting new chapter in life. We spoke to Dr. Ritu Hinduja, a fertility consultant at Nova IVF Fertility, Mumbai and she gave us expert guidance on how to maintain your lifestyle if you’re planning a pregnancy.

5 Essential Ways In Which You Can Maintain Your Lifestyle If You’re Planning A Pregnancy

Here are five expert-recommended ways to create an optimal environment for starting your family.

1. Focus On A Balanced Diet

“A nutrient-rich diet is the cornerstone of reproductive health,” says Dr. Hinduja. Prioritising fresh fruits, vegetables, whole grains, and lean proteins such as fish, chicken, and tofu can significantly enhance hormonal balance. She also highlights the importance of consuming foods rich in iron, zinc, omega-3 fatty acids, folic acid, and antioxidants to improve egg and sperm quality. You need to make sure to add foods like lentils, legumes, and nuts to your daily meals. Ensure to avoid skipping meals to maintain a steady supply of essential nutrients.

2. Limit Caffeine Consumption

Excessive caffeine intake has been associated with reduced fertility, warns Dr. Hinduja. You need to keep caffeine consumption under 200 mg per day and that is equivalent to one small cup of coffee. If possible, reduce caffeine intake to an occasional treat, ideally once a week. “Caffeine moderation can make a significant difference,” she adds. 

3. Maintain A Healthy Weight

“Both being overweight and underweight can negatively affect fertility,” Dr. Hinduja explains. For women, excess weight may disrupt ovulation, while men may experience lower sperm quality. Similarly, underweight individuals may face irregular menstrual cycles. You need to incorporate moderate physical activities like yoga, walking, or swimming into your routine and opt for a balanced diet to ensure your weight remains optimal.

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4. Quit Smoking And Alcohol

“Smoking and alcohol consumption are among the most harmful habits for reproductive health,” Dr Hinduja notes. Smoking damages eggs and disrupts hormonal cycles in women, while in men, it reduces sperm count and motility. Make sure to start the process of quitting well before planning to conceive to allow your body time to recover. You can replace these habits with healthier alternatives like herbal teas or engaging in relaxing activities.

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5. Avoid Processed and Sugary Foods

Hormonal imbalances caused by processed and sugary foods can hinder fertility. Dr Hinduja suggests steering clear of packaged snacks, sugary drinks, and junk food. Instead, you can choose whole, minimally processed foods and fresh, home-cooked meals.

Starting these changes today will set the foundation for a healthier and happier tomorrow for you and your future family.

Image Credits: Freepik

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