Habits for Easy Conception

By Dr. Patsama Vichinsartvichai

MClinEmbryol, EFOG-EBCOG, EFRM-ESHRE/EBCOG.

LIFE by Dr. Pat Clinic

1. Maintain a healthy weight

2. Eat to support fertility

3. Supplements

4. Avoid smoking, alcohol, and excessive caffeine

5. Exercise moderately

6. Get enough sleep

7. Manage stress

1. Maintain a healthy weight

A woman’s reproductive system prefers balance. Both underweight and overweight conditions can affect fertility. Body Mass Index (BMI) is an essential indicator, with the ideal range being 18.0-25.0 kg/m².

Overweight:

Overweight: Increases the risk of fertility issues, miscarriage, gestational diabetes, and complications during pregnancy.

Underweight:

Can cause ovulation issues, potentially leading to difficulties in conceiving. Addressing any eating disorders with professional help is essential.

2. Eat to support fertility

Proper nutrition is often overlooked until pregnancy occurs. Focus on whole grains, Omega-3 fatty acids, lean protein (fish, chicken), and a variety of vegetables and fruits to improve reproductive health. Foods to avoid include those high in trans fats and processed meats.

What should you eat

Whole Grains

Omega-3

Fish and Poultry

Soy Bean

Fruits and Vegetables

What you should AVOID

High Trans Fat

Red Meat

3. Supplements

Folic acid

Vitamin D

Vitamin C

Vitamin E

CoQ10

Omega-3

DHA

Zinc

Selenium

4. Avoid smoking, alcohol, and excessive caffeine

Smoking:

Reduces egg quality and accelerates ovarian aging.

Alcohol:

Unclear effect on fertility, but heavy drinking reduces AMH levels.

Caffeine:

Conflicting studies, but moderation is advised.

5. Exercise moderately

Regular moderate exercise (150 minutes a week) increases fertility, but excessive exercise can lower chances of live birth by 50%.

6. Get enough sleep

Aim for at least 8 hours of sleep a night. Lack of sleep disrupts hormonal balance and immune function, impacting fertility.

7. Manage stress

Stress significantly impacts fertility. Techniques like mindfulness, meditation, or acupuncture can reduce stress and improve overall wellbeing. Keep a list of activities that make you feel happy and engage in them regularly.

References

Kermack A. What Lifestyle Adjustments Can Maximize the Chance of a Natural Conception and Healthy Pregnancy in Women over 40? In: Nikolaou DS, Seifer DB, eds. Optimizing the Management of Fertility in Women over 40. Cambridge University Press; 2022:27-38 doi.org/10.1017/9781009025270.
Hart RJ. Nutritional supplements and IVF: An evidence-based approach. Reproductive BioMedicine Online. 2024;48(3) doi:10.1016/j.rbmo.2023.103770.

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