1. Adopt a Healthier Lifestyle
When planning a pregnancy, one of the key steps is to adopt a healthier lifestyle. This includes maintaining an ideal body weight through regular exercise. However, avoid excessive exercise as it may interfere with fertility.
2. Follow a Healthy Diet
Consuming nutritious foods can improve fertility and sperm quality. Include vegetables, fruits, nuts, whole grains, and foods rich in iron and protein in your diet.
3. Consume Folic Acid Foods or Supplements
Folic acid is an essential nutrient for increasing fertility, supporting fetal growth, and preventing birth defects. It is recommended to consume 400 mcg of folic acid daily while undergoing a pregnancy program.
4. Quit Smoking
Not only does smoking affect general health, but it also reduces fertility in both men and women. In women, smoking can lead to early menopause, miscarriage, premature birth, and low birth weight. In men, it reduces sperm quality.
5. Avoid Alcohol Consumption
In addition to smoking, alcohol can also affect fertility in both men and women. In men, alcohol reduces testosterone levels, decreases follicle-stimulating hormones, and increases estrogen, which can lower sperm count.
In women, alcohol can disrupt the menstrual cycle and cause hormonal imbalances, including hyperprolactinemia (high levels of prolactin in the blood). Alcohol can also alter testosterone, estradiol, and luteinizing hormone levels.
6. Take Vitamins and Supplements
Other tips for a successful pregnancy program include taking vitamins and supplements. Vitamins such as B, C, D, E, selenium, zinc, iron, and coenzyme Q10 can help improve fertility and support a healthy pregnancy.
These are some health tips for couples who want to undergo a pregnancy program. If you have implemented these tips but are still unable to conceive, it is advisable to consult a doctor.
References:
- Heertum, KV., Rossi, B. (2017). Alcohol and fertility: how much is too much? Fertil Res Pract. 2017; 3: 10.
- Gude, D. (2012). Alcohol and fertility. J Hum Reprod Sci. 2012 May-Aug; 5(2): 226–228.