Are you planning on having a baby? Here are a few things that may help you conceive.
1. Quit smoking
If you are a smoker, you should quit before becoming pregnant. Women who smoke are more likely to experience infertility, their ovarian reserve depletes faster, and menopause arrives one to four years earlier [1]. Even with successful conception, women who smoke are almost twice as likely as non-smokers to have miscarriages and premature births [2]. Smoking may also lead to birth defects and delayed mental development [3]. E-cigarettes are not a wise alternative. Theoretically, they may pose a lower risk, but there is not enough evidence to suggest that e-cigarettes are safe for expectant mothers. And, by the way, there is also no evidence that they help you quit smoking [4].
2. Give up alcohol
Scientific findings have not determined how much alcohol is safe for a pregnant woman and her child [5], so the better choice is to give up alcoholic beverages completely, both while planning your pregnancy and throughout it. Alcohol (especially in large quantities) can contribute to disruptions in the menstrual cycle, interfere with female hormones, and suppress ovulation [6]. Even its moderate use sometimes leads to difficulties with conception [7]. The worst option is a combination of cigarettes and alcohol, which will increase the risk of miscarriage or of having a baby with congenital malformations.
3. Limit coffee
Excessive amounts of coffee may be linked to issues with conception [1]. Moderation is key. Doctors recommend that expectant mothers reduce their caffeine intake to 200 mg daily [8]. That translates to two cups of instant coffee, one cup of brewed coffee, or two cups of tea [9].
4. Keep exercising
Regular physical activity increases overall well-being, reduces anxiety and depression, gives the heart and lungs a good workout, helps control weight, and may even increase the chances of successful conception [10]. Women who were active before pregnancy have a lower risk of gestational diabetes, a reduced chance of needing a c-section, and they recover faster after childbirth [11]. The one thing to keep in mind is not to overdo it because excessive exercise may lead to disruptions in the menstrual cycle and problems with ovulation [12]. The best options for expectant mothers are aerobic exercises, swimming, and brisk walking. And even regular walking at an average pace will provide many benefits.
5. Adjust your diet
A healthy diet rich in vitamins and minerals is good for anyone planning a pregnancy. A great option is the Mediterranean diet, based on fish and seafood, with other lean meats such as chicken, turkey, and beef. It includes plenty of vegetables and fruits, herbs for flavor, and a healthy amount of whole grains, legumes, nuts, seeds, natural dairy products, and olive oil. A healthy, well-balanced diet such as this may play a role when it comes to starting or expanding your family [13].
