Infertility Diet and Exercise

Living a fertile life is much easier than you think. What most people don’t know is that anything you do to increase your health, increases your chances of conceiving a baby. It's simply finding the balance in life that we all strive for. Everything in our lives is affected by balance. It doesn’t matter if we are talking about our family, diet, exercise, work, vacations or even R & R; we’re all struggling to make it work.

Tales about fertility boosting foods have been around for many years. Unfortunately, most of it's gibberish; complete nonsense. Stories of camel’s hump, shark’s fin, ginseng, nuts, figs and even prunes have given nothing but false hope to countless men and women desperate to conceive. Although, there is one food that will in fact contribute to your reproductive health; oysters. This food, normally known as an aphrodisiac, is heavily packed with a mineral called zinc. This “miracle” mineral is known to facilitate semen and testosterone production in men and promote ovulation and fertility in women. But remain cautious! Even though zinc is known to increase the odds of conception, it is equally as hazardous to overload on oysters. Too much of a good thing is just as dangerous. Yet, staying within the recommended daily intake of 9 mg. of zinc per day, can help maintain your reproductive system.

We can all agree that “diet” is an evil word, meant to be stricken from our vocabulary, but unfortunately it's the best place to start if you want to lose weight; especially if you are preparing for pregnancy. Unfortunately, dieting and especially fluctuation in weight is not the answer, and does affect infertility. In fact, the ASRM (American Society for Reproductive Medicine) says that women, either weighing too little or too much count for 12% of all infertility cases. For best results, you’ll want to eat well while trying to conceive.

Good nutrition is important at every stage of your life, but particularly while you’re trying to get pregnant, maintain and deliver a healthy baby. While it's not necessary to start with a perfectly tuned body, it's recommended to begin a healthy regiment.

You’ll need to cut out the “typical American diet” of three large meals a day. Just because we are known to be the “fattest nation on the planet”, doesn’t mean you have to promote it. Typically, your body will need to consume the right amount of diet. Eating three square meals a day, plus a snack, followed by a prenatal vitamin is a good place to begin.

Fats, oils and sweets should be used sparingly. Your protein will primarily come from two to three servings (ounces) of milk, yogurt and cheese as well as fish, poultry, meat, dry beans and nuts. Besides protein, these food groups will also provide you with the necessary calcium, iron, riboflavin and B vitamins. Next you’re body calls for three to five servings of vegetables and two to four servings of fruits. A typical serving size of vegetables consist of 1 cup of raw, a ½ cup of cooked or a ¾ cup of vegetable juice. A serving size of fruit consists of 1 medium banana, apple or orange, a ½ cup of canned or dried fruit or a ¾ cup of fruit juice. Vegetables and fruits will provide you with your most important source of fiber, carbohydrates as well as vitamin A and vitamin C. Way at the bottom of the food pyramid, you will find the largest food group; pasta, bread, rice and cereal. Think of these as the tire around your gut. The recommendation here is to eat 11 servings per day. But don’t get too excited; a slice of bread, a half of a bagel, an ounce of ready to eat cereal is great, but just say “no” to the plate of pasta. The typical serving for cooked rice and pasta is a half cup! Throw in a few bird seeds and you have the beginnings of a healthy lifestyle. Remember that a healthy diet will maximize your fertility, but that doesn’t mean that you can’t enjoy the occasional piece of chocolate, slice of pizza or chunk of cheese. Just be sensible and do your best, but keep in mind what your body doesn’t burn off, it will store.

Along with the new healthy eating plan, a reasonable exercise program may just increase your chances of conceiving. Moderate exercise is a necessity for a healthy and well balanced life. Besides conception, it will also help you to enjoy a more comfortable and nourishing pregnancy. It's also important to check with your doctor before beginning any exercise program, especially if it's during the time you wish to conceive.

Be sure to exercise approximately twenty to thirty minutes per day, four to five days per week in order to stay in shape, but not to lose weight. Any extreme weight loss or weight gain is equally as harmful, as not staying fit.

If you are just starting an exercise regiment, it is just as important for you to know your current physical condition and endurance level. It will play a role in determining your choice of exercise and the intensity of the program. In most cases, even the most out-of-shape man or woman can begin a light, non vigorous exercise routine during this important time. Most doctors agree that keeping your heart rate to a maximum level of 140 beats per minute is ideal. The most optimal, yet moderate exercises for pregnancy include walking, swimming, light hiking and yoga.

Excessive exercise can also be detrimental to an individual’s ability to conceive. Studies show that women who run more than twenty miles per week may begin to experience abnormalities in their menstrual cycle. Those who compete at a very high physical level will commonly have ovulatory dysfunction and infertility. Similarly, men who exercise strenuously show decreases in testosterone production that can cause drops in libido and/or sperm production. Research clearly shows that infertile individuals who exercise vigorously can often experience a return of their fertility, by simply reducing the intensity of their work out.

With so many choices, the optimal way to prepare for a healthful conception and pregnancy is all about balance. Very few of us are able to live a lifestyle of tofu and treadmills, but we can all do our best to stay a few healthy steps ahead on our road to fertility. Incorporating a strawberry or two, a glass of champagne and a long walk on a moonlit beach, may be all you need to start that beautiful family!