How to increase fertility naturally

You feel that the time has come… and you want to be a mother. But months go by and you don’t get pregnant. What’s going on? Conflicting feelings appear and you begin to look for the cause of your possible infertility with a certain degree of concern that, as time goes by, turns into anxiety. And that is exactly what you should avoid.

The first thing we have to ask ourselves before trying to conceive a baby is if the lifestyle we leadboth your own and in your case that of your partner, is compatible with a pregnancy: working hours, stress, leisure activities, toxic habits…

If we recognize that we would have to change certain things, we have to be honest and admit whether or not we are willing to make those changes to achieve the pregnancy. Well, it’s not just about getting pregnant, but about plan a pregnancy without problems and a good state of health for the future child.

When fast pregnancy is not achieved

We all take our fertility for granted. But once we decide to have a child, sometimes there is no way to achieve it. 85% of couples achieve a pregnancy spontaneously within the first year, and a third occurs in the first three months of unprotected intercourse. However, Between 15 and 18% of couples have infertility problems.

Discovering that we cannot conceive naturally affects both women and men greatly, and causes emotions that range from from despair to anger, and a great feeling of grief, guilt or injustice.

If it lasts over time, it can have important psychological repercussions that affect all areas of life: the affective-sexual relationship of the couple suffers, lowers self-esteem, avoids talking about the subject within the family, and can be a cause of distancing with friends.

Taking care of emotions is a priority

Problems with the couple, schedules that leave no room for communication, the unconscious fear of giving up having a child… all this creates stress which is perceived by the hypothalamus.

The hormone LHRH is inhibited, which is what causes the pituitary gland to secrete luteinizing hormone (LH) and the follicle stimulating hormone (FSH), involved in ovulation. In men, these hormones are responsible for the testicles producing testosterone.

We must spend time connecting with our emotions and making our fears aware so as not to get carried away by subtle messages, which work as authentic contraceptives. Learning to manage stress is learning to manage fertility.

9 keys to increase fertility

Opt for a healthy lifestyle should always be our prioritybut it is essential if we want to enhance fertility and achieve pregnancy.

The changes towards a healthier life must begin gradually and, as a minimum, six months before pregnancy. But… what are the points we should look at to achieve that desired pregnancy?

suitable weight. Both being overweight (body mass index greater than 30) and less than optimal weight (BMI less than 18) can be counterproductive. Try to lose the extra kilos by exercising and following a healthy diet; or gain them if you are underweight. Check your diet and see a specialist if you have problems with the absorption of nutrients.Toxic habits. Smoking, excessive drinking and living a disorderly life have a strong negative impact on health. Not only does it weaken fertility, but it greatly affects the proper development of the fetus.oral hygiene. Oral infections alter the immune system and can make it difficult to conceive. Do not decide to remove your amalgam fillings just before or during pregnancy. Go to your dentist and try to have a healthy mouth before getting pregnant.Physical activity. Exercise helps control stress and improves cellular oxygenation, essential to achieve fertilization. It is recommended to perform 180 weekly minutes of moderate physical exercise to enhance fertility.sexual relations. Although you should know your cycle and know when your fertile days are, don’t obsess. Have sexual relations with your partner whenever you feel like it, without programming them based on ovulation. He sexual pleasure it favors the capacitation of the sperm to fertilize as well as the secretion of prolactin, a hormone that favors implantation.Management of chronic health conditions. If you have any chronic pathology (diabetes, anemia, hypothyroidism, celiac disease…) it must be well controlled before going in search of a pregnancy, since many of these alterations are the cause of infertility and repeated miscarriages.environmental hazards. Endocrine disruptors are part of our day to day. We find them in plastics, detergents, pesticides, cosmetics and many other everyday products. These substances act directly on hormone receptors, blocking or enhancing their action, and are behind many hormonal imbalances that affect fertility. procure avoid products with endocrine disruptors and replace them with organic products.

Stress management. It is one of the main factors affecting fertility. Do some activity that helps you relax (yoga, mindfulness, meditation, music…) and manage your schedule to live in balance.

Create a relaxing routine before going to sleep. It is important that you rest for the hours that your body needs and seek that connection with yourself that will favor a good conception.

Healthy diet. Increase the consumption of vegetables and fruits, especially raw and steamed, as they will provide you with nutrients that reduce oxidative stress and favor pregnancy. The foods rich in iron, folic acid and vitamin C They are essential to prepare your body.

On the contrary, try reduce intake of dairy and refined carbohydrates.

​Quality fats are also essential, especially those rich in Omega 3 They are found in seeds, nuts, avocados or algae, as they contribute to improving not only fertility but also the development of the nervous and ocular system of the fetus.

The best supplements for female fertility

A healthy and sufficient diet usually covers the body’s needs to achieve a pregnancy, but sometimes it is necessary to take some supplements to make sure there is no deficit. Before taking them, it is advisable to perform an analysis and assess the couple’s diet to choose the most appropriate.

To promote female fertility are vitally important:

Folic acid. It is a group B vitamin, probably the most prescribed when looking for a pregnancy, since its deficiency causes a risk of low weight in the fetus and defects in the neural tube. Among the foods rich in folic acid, green leafy vegetables stand out. 40% of the population has mutations in the MTHFE gene that interfere with the processing of folate to its biologically active form. Therefore, it is advisable to take a methylfolate supplement at least one month before conception. Recommended dose: 400 μg daily.B12 vitamin. It has an important role in natural fertility. It is an essential coenzyme in cell replication and maintenance of the nervous system. It is essential to supplement before and during pregnancy, especially when following a vegan or vegetarian diet. Recommended dose: 4.5 μg daily.Vitamin D. It has been proven that having high levels of vitamin D in the blood increases the chances that the egg will be fertilized. It also decreases the risk of the embryo having chromosomal abnormalities. Its deficit reduces the production of antimüllerian hormone (AMH), which participates in the growth of ovarian follicles. Recommended dose: 2,000 to 4,000 IU/day.Omega 3. They reduce the risk of ovulatory failures. A deficit of these essential fatty acids can cause alterations in the nervous system of the fetus. They are found in significant quantities in nuts and hemp, chia or flax seeds, hydrated or crushed. Nutritional needs in pregnancy are 2 g of alpha-linolenic acid and 200 mg of DHA per day.

Male infertility: the man is also important

When the pregnancy takes time to arrive, it is common for the woman to feel the main responsibility, and even to initiate medical tests excluding the man. However, the male factor is involved in about 50% of infertile couples and in 30% of cases the man is the only one who has infertility problems.

educate the man its involvement in fertility is key to achieving pregnancy and also the health of the baby. The seminal fluid is much more than sperm: It provides hormones such as serotonin, melatonin and oxytocin, which help increase libido, strengthen the bond between the couple and influence the female reproductive cycle.

In addition, the pH, texture, volume, liquefaction, the nutrients it provides… are factors that affect the control of oxidative stress and the integrity of genetic material.

The future father should be aware that their habits and pathologies influence the quality of their semen. Suffering from hypertension, having metabolic syndrome, being overweight, drinking alcohol excessively, not getting enough rest, as well as suffering from an autoimmune disease, greatly affects fertility, so it is advisable to control these factors before going in search of a baby .

The best supplements for male fertility

Taking some supplements helps substantially increase male fertility. The most notable are:

Antioxidants: a daily complex that includes selenium (100 μg), Vitamin E (15 – 30mg) and vitamin C (1,000-1,500mg), glutathione (500mg), lycopene (15mg) and resveratrol (500 – 1,500 mg) protects gametes from oxidative damage and improves both sperm production and motility.Acetyl-L-carnitine. It provides cellular energy to the spermatozoa, facilitating mobility and improving their process of formation, maturation and formation of the membrane. Recommended dose: 500 – 1,500 mg daily.Coenzyme Q10. Increases sperm count and improves both motility and morphology. Recommended dose: 100 – 200mg daily.Omega 3. The DHA of the spermatozoon membrane favors fluidity and cell permeability. Recommended dose: 1,000 – 1,500 mg daily.Probiotics. The strains of Lactobacillus rhamnosus, L. crispatus and Bifidobacterium longum They help improve male fertility.Zinc. It reduces DNA alterations and plays a fundamental role in the capacity of the sperm to fertilize the egg. Recommended dose: 50mg daily.

Other aspects that influence fertility

But sometimes, despite leading a healthy lifestyle, pregnancy does not come. What else can we do? Many couples ask themselves. There are some situations that make pregnancy difficult and that it is necessary to know to try to solve them, if possible, in a natural way.

1. Ovarian reserve

Its about number of oocytes in the ovaries and that, once the follicle matures, they will be…