Increasing Fertility with Food and Exercise

Increasing your fertility is contingent upon taking good care of your entire body and especially good care of your uterus. These bits of information and tips can help you take the necessary steps towards eating and exercising in ways that will increase your chances of becoming pregnant.

Eat to Breed: Food and Fertility

What you eat has an effect on how fertile you are. This includes what you eat and how much of it you eat.

Foods that boost fertility

There are several foods that have shown ties to increased fertility in scientific research. Eating more of these foods will help you create a more fertile womb for your future child.

  • Kale
  • Salmon
  • Carrots
  • Beans
  • Bell peppers
  • Blueberries
  • Sardines
  • Peas
  • Cantaloupe
  • Herring
  • Tofu
  • Sweet Potatoes
  • Tuna
  • Soybeans
  • Nuts

According to research by the National Institutes of Health, the omega-3 fatty acids found in fish can help increase blood flow to the uterus which helps it function more efficiently. And fetus brain and eye development is supported by omega-3 fatty acids, leading to a decreased likelihood of cognitive or developmental problems or vision complications such as near-sightedness or blindness.

The various fruits, vegetables, and legumes listed are going to help your body have a good balance of the nutrients which can help alleviate and prevent fertility-endangering conditions such as high blood pressure, obesity, and high blood sugar.



Integrating Fertility-Boosting Foods into Your Daily Routine

There are three fast and simple ways to start integrating these foods into your daily diet right now.


Use salads as a way to incorporate multiple items on the list into one meal. For instance, you could create a kale-based salad that includes almonds, blueberries, carrots, and red bell peppers.


Try a New England clam chowder with added soybeans and tofu. You could also add walnuts and sweet potatoes to a French onion soup.


Throw pretty much any combination of these foods into a blender, blend well, and drink! Remember to add more fruit if you want a sweeter taste.


Moving Toward Motherhood: Exercising to Increase Fertility

Approximately 25% of women have infertility issues related to their weight. Exercise is another key component to increasing fertility because it keeps the body physically fit and at a healthy weight. Exercise is a critical component for how to lose weight with PCOS. When your body is in good shape, everything works better–including your uterus. When your body is at an appropriate weight, the lack of excess pounds makes getting pregnant a lot easier, especially for women with PCOS.

How much exercise

You don’t want to overexert yourself to an unhealthy degree. You also don’t want to be a couch potato. Both of these behaviors can lead to an increase in infertility instead of a decrease.

Shoot for the commonly recommended 30 minutes of cardio per day for at least 5 days out of the week. Just make sure to continue to communicate with your doctor about your exercise level and adjust it based on their recommendations.

The following exercises are great ways to get a good hard workout in your 30-minute timeframe:

  • Running
  • A night out dancing (no alcohol!)
  • Climbing stairs
  • Using an elliptical
  • Jogging
  • Walking your dog(s)

Add in extra bouts of cardio by walking up stairs instead of taking elevators, parking at the back of parking lots so that you have to walk farther to an entrance, and walking to a nearby grocery or convenience store instead of driving.


A New Lifestyle for a New Life

Being more careful about what you eat can be a big change for some people. Exercising on a regular basis can be an even bigger adjustment. However, making these changes is all about you embracing the fact that you may very well have some control over your own fertility. In this article, you’ve been given tools and knowledge that can help you create a healthy environment inside your body that can grow and support a new human being.
You can start taking these steps right now and start your journey towards motherhood!

Fertility Chef

Fertility Chef provides online PCOS diet & nutrition resources for women. Learn what a PCOS diet is & how it works.

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