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People consider fertility as a later-life problem, but the fact remains that your 20s and 30s are critical stages during which you can establish a healthy reproductive life. Whether you are going to start a family soon or in the future, you can begin to follow the proper habits now to increase your odds of conceiving naturally in the future.
Our philosophy at Mannat Fertility Centre is to educate women to be able to use knowledge and lifestyle tools that can aid fertility in the long term. The following are natural evidence-based fertility boosters among young women.
1. Maintain a Healthy Weight
Extreme underweight or overweight will interfere with your ovulation and menstruation, in addition to your hormones. Studies show:
- An optimum fertility BMI is between 18.5 and 24.9.
- Unwanted fat has the potential to raise estrogen levels, which resembles hormonal birth control.
- A very low body fat may inhibit ovulation.
Keep a healthy weight by eating well and exercising.
2. Eat a Fertility-Friendly Diet
The food you consume also contributes much to your reproductive health. Specifically, a Mediterranean-style diet is good. Focus on:
- Fruits and vegetables: Contain a lot of antioxidants and fibre
- Whole grains: Quinoa, brown rice, and oats keep blood sugar steady
- Lean proteins: Eggs, fish, legumes and tofu
- Good fats: Avocados, nuts, seeds and olive oil
Avoid a lot of processed foods, trans fats, and refined sugars as they cause insulin resistance and hormone imbalances.
3. Reduce Stress Levels
Stress can disrupt ovulation and mess with your menstrual cycle when it is too high. Although we cannot completely do away with stress, you can cope with stress by:
- Meditation and yoga
- Breathing exercises
- Journaling or arts
- Therapy/counselling where required
Fertility can be indirectly influenced by the stress hormone, cortisol. It is not a luxury to take some time off and relax.
4. Limit Alcohol and Caffeine
It is important to be moderate. Large amounts of alcohol have the potential to interfere with estrogen and progesterone balance, and high levels of caffeine are known to decrease fertility to some degree. Guidelines suggest:
- Consume no more than one drink/day of alcohol
- Limit the caffeine intake to less than 200 mg/day (1-2 cups of coffee a day)
- This prepares the ground for a healthy pregnancy when you finally get pregnant.
5. Say No to Smoking
Smoking—tobacco or marijuana—can significantly reduce fertility in women by damaging egg quality and reducing ovarian reserve. It can also:
- Causes early menopause
- Increase miscarriage risk
- Affect hormone levels
If you smoke, quitting now is one of the most effective things you can do to protect your fertility.
6. Track Your Menstrual Cycle
Learning about your ovulation pattern helps to determine your fertile window- the most convenient period to become pregnant. Your cycle can be informed by apps, ovulation kits or paying attention to physical symptoms, such as changes in cervical mucus.
Healthy ovulation is characterised by regular cycles. The doctor could assess missing or abnormal periods.
7. Get Screened for STIs and Reproductive Health Conditions
STIs (such as chlamydia and gonorrhea) are infections that are symptomless but may cause destruction of your reproductive organs and infertility without treatment.
- It is essential to have regular gynaecological screening and checks.
- Conditions such as PCOS, thyroid or endometriosis are to be observed and treated at an early stage.
In Mannat Fertility, we provide complete reproductive health assessment among young women.
