Whether you’re ready to get pregnant immediately, or simply thinking that you’d like to start trying in the next couple of years, it’s important to take steps now in order to get yourself on track to meet your fertility goals. Luckily, you don’t need to make any drastic changes to help prepare your body to begin baby dancing. Instead, if you start chipping away at a few smaller lifestyle changes now, such as regular exercise and tracking your cycle, you’ll be better-prepared when the timing feels right to start or grow your family. Continue reading below for some suggestions you can start incorporating into your daily routine today to support your fertility.
Cut Back on Booze
Although you might not be pregnant *yet*, it’s still a smart idea to cut back on booze if you’re hoping for a positive pregnancy test now or in the future. Not only is it a good idea to get into the habit of reducing your alcohol intake for when that special time comes, but it’s also important for those first few weeks of pregnancy when you don’t even know you’re with child! If you aren’t TTC just yet and don’t feel ready to give up drinking completely, try cutting your intake in half as a starting point. Then, when it comes time to get down to baby-making, it should be an easier transition for you.
It’s also worth noting that if you’re tracking your cycles with OvuSense, and if you drink a regular amount of alcohol each night, then your temperature should be stable from night to night. However, if you consume more alcohol on one or two nights than your usual intake, this may cause a rise in temperature. The OvuSense App has been designed with an intelligent filtering system that excludes ‘spikes’ when calculating ovulation, but the 'spikes' in temperature related to alcohol tend to be lower than a fever and can sometimes cause an ovulation result. Another reason why you may want to reduce your intake!
We all know smoking isn’t good for your overall health, but it’s also proven to be particularly bad for your fertility. In fact, six or more cigarettes per day will significantly harm your ability to conceive, according to a 2017 study. Specifically, smoking has been associated with the following fertility problems:
- Fallopian tube problems, such as blockages and a higher risk of ectopic pregnancy
- Egg damage as they develop in the ovaries
- Higher risk of miscarriage
- An increased risk of developing cervical cancer
If you’re a smoker, check out these 13 tips on how to kick that habit for good.
Reduce Your Caffeine Intake
Caffeine-lovers, don’t fear! You can still enjoy a cup of coffee or tea each day while honoring your fertility. That being said, if you’re seriously thinking about becoming pregnant in the near future, it’s probably best to cut excess caffeine out of your daily diet. Afterall, studies have shown that consuming more than 300 mg of caffeine daily can impair your fertility. Try replacing your afternoon coffee or soda with an herbal tea, and order a small instead of a large for your morning cup.
Get Enough Sleep
Adequate rest is important for your mind, well-being and it’s also essential for your fertility. In fact, long-term lack of sleep in women can impact the release of luteinizing hormone, otherwise known as LH, the hormone responsible for triggering ovulation during your menstrual cycle. If LH is impacted, this can cause menstrual irregularity, possibly making it more difficult to conceive. On average, the optimal amount of sleep is eight hours per night, although that may vary from person-to-person. Since you know your body best, make sure you’re listening to it and honoring it with enough rest.
Take Your Vitamins
If you’re thinking of starting a family anytime soon, you might want to add folic acid into your daily routine. Whether you pop a daily supplement, or add folate-heavy foods such as leafy greens, eggs, beans, berries, and legumes into your diet, this can play an important role in improving your fertility pre-pregnancy. Then, when you become pregnant, adequate folate levels can decrease risks of neural tube defects, such as spina bifida and anencephaly. Seems like a no-brainer! Check out some other vitamins to take here.
Looking for a reason to start or keep up with regular workouts? Look no further -- an Obstetrics & Gynecology study found that women who exercised for 30 minutes or more each day saw a lower risk of infertility from ovulatory disorders. If you’re new to working out, start with something simple, such as walking your dog, riding your bike, or taking a yoga class. Chances are, since exercise releases endorphins, you’ll even feel happier after!
Track Your Cycle
Since your cycle may shift as you hit your 30s, now is a good time to start tracking it, even if you aren’t necessarily ready to get pregnant just yet. OvuSense can help you gain a better understanding of your cycle. OvuSense’s OvuFirst, the most accurate skin-worn sensor on the market, confirms your fertile window with over 90% accuracy. OvuFirst is designed to measure skin temperature and provide women with an understanding of when to try and conceive, and help determine what issues they may be having during the process of starting or growing a family. This way, once you’re ready to conceive, you’ll be able to pinpoint your ovulation window, making it that much easier for you to get pregnant!
Thirty, Flirty, & Thriving
You may have spent your 20s focused on your education, career, and other goals, and that’s totally fine! Now that you’re in your 30s, there’s still plenty of time to prioritize your fertility. By making a few minor changes to your diet and lifestyle, you’ll be taking the necessary steps towards improving your chances of conceiving whenever the time is right for you.
To learn more about OvuSense’s full suite of fertility monitoring solutions, including options for women who have been trying to conceive for 6+ months or those working with providers, visit ovusense.com.