If you’re thinking about getting pregnant, you’re probably wondering what you need to do to increase your chances of success. There are many factors that can affect fertilityincluding lifestyle habits you have the power to change.
Why prioritizing sleep helps fertility?
Sleep affects all aspects of our lives. Good or bad sleep affects our judgment and mood. Lack of sleep can even lead to long-term health problems.
Also, not getting enough sleep can affect fertility. Research shows that hypothalamic-pituitary-adrenal (HPA) activation and circadian rhythm disturbances caused by sleep loss can interfere with reproduction. Poor sleep can also lead to overweight in both sexes. In women, being overweight can lead to problems with ovulation, and in men it affects sperm health.
How to have good sleep?
– Have a scheduled sleep and wake up schedule.
Make a habit of going to bed early every night.
Get adequate daylight exposure and regular physical activity.
– Keep electronic devices such as TVs, phones and laptops out of the bedroom.
Avoid consuming caffeine, alcohol and large meals before bed.
– Make your bedroom a peaceful space to sleep.
Why does exercise aid fertility?
Exercise is great for your heart, lungs, and immune system. Regular exercise is especially important for people with excess weight and obesity. Research have found that physical activity increases a woman’s chances of getting pregnant during one menstrual cycle.
But you should not abuse exercise because of that. A systematic review found that people who exercised for more than 60 minutes a day had an increased risk of “missing ovulation”. Vigorous exercise lasting 30 to 60 minutes a day reduces the risk of infertility due to lack of ovulation. So moderate exercise is best for you.
What is the right amount of exercise?
According to the 2018 Physical Activity Guidelines for Americans, adults should exercise at the following frequency:
– 150 to 300 minutes per week of moderate intensity, or
– 75 to 150 minutes per week of intense exercise, or
An equivalent combination of moderate and high intensity exercise.
– Do muscle strengthening exercises 2 days/week.
Examples of moderate-intensity exercise: Brisk walking, water aerobics, trail biking, tennis…
Examples of vigorous exercise: Running, swimming, cycling briskly, playing basketball…
Why does limiting caffeine and alcohol consumption help support fertility?
Although there is no clear indication that caffeine consumption can affect fertility in those trying to conceive, studies have found that Miscarriage risk increased with caffeine intake. The American College of Obstetricians and Gynecologists (ACOG) recommends no more than 200 mg of caffeine per day.
Likewise, although there’s no established link between occasional drinking and infertility, medical professionals agree that it’s best to abstain from alcohol while trying to conceive.
Most people don’t know they’re pregnant in the first few weeks, so it’s not safe to consume alcohol at this stage. Because there is no safe limit to alcohol consumption during pregnancy, the CDC recommends avoiding alcohol if you’re trying to get pregnant.
In addition to the risks of alcohol to the fetus during pregnancy, studies have also found a link between regular drinking and reduced fertility. Alcoholism that can reduce ovarian reserve and fertility. In alcoholic men, semen volume and sperm count can also be significantly reduced.
By Verywellfamily, Fertstert, Dovepress
at Blogtuan.info – Source: Afamily.vn – Read the original article here