Fertility, all the tips to increase it

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Philippe Gloaguen
@philippegloaguen
Author and references

Contents

  • 1 Bad daily habits to eliminate
  • 2 The diet suitable for improving female fertility
  • 3 How to increase female fertility through sports
  • 4 The sun and vitamin D to regulate ovulation
  • 5 How to Increase Female Reproductive Fertility with Supplements
  • 6 How to Increase Male Fertility
  • 7 Fertility and medical checks 

It is well known that male and female fertility is above all a question of age, but if reproductive capacity decreases over time, with some basic precautions it is still possible to increase the chances of conception and fulfill one's dream of parenthood. In the absence of specific problems, or when a couple is perfectly healthy and capable of conceiving a child, it is possible to follow a series of useful tips that affect the well-being of the organism and consequently on fertility. Let's see in particular what they are, taking into account that these factors are valid for both women and men, improving the fertility of both in view of a pregnancy.



Bad daily habits to be eliminated

One way to try to ensure pregnancy is to calculate ovulation to focus sexual intercourse. But beyond that there is more to do, such as telling a series of wrong behaviors. Among the worst habits to eliminate immediately to improve fertility are first of all alcohol and smoking. In particular, in both women and men, the intake of alcohol hinders conception because it negatively affects the production of gonadotropins. These are the fundamental hormones that “regulate” the biological function of the reproductive system and allow conception. 

Women who want a child after the age of 40 should also know that smoking can anticipate the advent of menopause by as much as 4 years, resulting in premature infertility. Of course this does not mean that the period preceding the search for pregnancy must be experienced by the two partners in a totally restrictive way. It is simply recommended not to exceed the daily amount of 20 grams of alcohol for women and 40 for men.



Read also: Alcohol in pregnancy: the 10 important things to know

The diet suitable for improving female fertility

Among the other elements that contribute to improving female fertility there is undoubtedly nutrition which, if balanced and based on a healthy diet, can significantly improve reproductive capacity. The Mediterranean diet is definitely the one to prefer in case you want to become pregnant. The important thing is that the diet is based on the intake of genuine products such as legumes, cereals, fruit and vegetables, without neglecting the vitamins that extra virgin olive oil is able to provide. The vitamins contained in the oil improve the functionality of the ovaries and oocytes. 

A balanced diet is also necessary from another point of view, considering that excess fat can negatively affect the production of hormones that regulate the natural phase of the sexual cycle. An excess of adipose tissue, and therefore of a caloric surplus, can negatively interfere with sexual reproduction, precisely because it can give rise to irregular menstrual cycles and even without ovulation, with consequent impossibility of conception. 

The opposite problem, that is, a low amount of fat in the woman, can even hinder ovulation and lead to the disappearance of the menstrual cycle, with consequent infertility. This is not always a definitive problem. It can in fact stimulate the production of eggs and the return of the menstrual cycle.

How to increase female fertility through sports

Another element to increase fertility concerns physical activity, which must always be constant, but moderate. It may seem trivial, but it's actually an important aspect. Just practice half an hour of aerobics a day to improve fertility, or a brisk walk, in order to reactivate and rebalance the biological function of the ovaries. The same argument naturally also applies to humans.



The sun and vitamin D to regulate ovulation

It is now scientifically proven that the sun is good for the body. Above all because it facilitates the assimilation of vitamin D, a substance useful for "regulating" ovulation and male testosterone levels, with consequent benefits from a reproductive point of view.

How to increase female reproductive fertility with supplements

Doctors always advise women wishing to plan a pregnancy to take folic acid even before thinking about conception (at least three months before). It is a very important supplement because taking it helps the fetus to develop properly. 

The union of folic acid with inositol, however, is even able to increase female fertility, and proves to be a valid help especially for those women who do not have a regular menstrual cycle, for example due to polycystic ovaries.

How to increase male fertility

Of course, male fertility can also be improved by eliminating bad daily habits. Not only incorrect nutrition, but also smoking and alcohol, because these are elements that negatively affect the volume of seminal fluid and the mobility of spermatozoa. 

Men who want a baby must therefore drastically reduce cigarettes, limit alcohol and adopt a balanced diet, based above all on the consumption of fruit, vitamins and vegetables. It is therefore advisable to limit alcohol to 20/40 grams per day (which is equivalent to about one / two glasses). 

Finally, it should be remembered that being overweight can negatively affect male fertility, compromising the biological production of spermatozoa. To keep fit and increase fertility by shedding excess pounds, it can be useful to practice moderate physical activity, avoiding overdoing it so as not to have the opposite effect.


Fertility and medical checks 

The best way to maintain fertility is to have regular medical checkups. Especially for the woman they are necessary in order to avoid some problems (endometriosis, polyps or uterine fibroids). Naturally, men too must undergo periodic checks by the andrologist, also to prevent the onset of problems with the sexual apparatus. Varicocele, for example, if neglected can lead to infertility (in the most severe cases). 


Finally, it should be remembered that even stress can negatively affect fertility, both male and female, although there are no unanimous opinions among experts. Stress activates the production of substances such as cortisol and adrenaline (capable of creating ovulatory disorders). Especially if the stress is caused by an event with a very strong emotional charge (think of a bereavement), it can even lead to an alteration of the normal levels of some hormones responsible for reproduction, up to determining the block of menstruation. 

If you want to conceive a child, you also need to pay attention to the working environment. If it is unhealthy, for example if the woman or man are exposed to toxic substances, it can compromise fertility. In this case it is always advisable to talk to your doctor, to clarify and take all the necessary precautions in view of conception. 

Alterations in reproductive activity or inflammation related to promiscuous intercourse can also cause a reduction in fertility. Some dangerous microorganisms, responsible for diseases such as gonorrhea or syphilis, can alter the reproductive system. This is why it is better to protect yourself in promiscuous sexual relations.

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