{"id":33932,"date":"2024-07-08T15:10:02","date_gmt":"2024-07-08T19:10:02","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=33932"},"modified":"2024-07-08T15:10:02","modified_gmt":"2024-07-08T19:10:02","slug":"trying-to-conceive","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/trying-to-conceive\/","title":{"rendered":"Trying To Conceive? These Lifestyle Choices Can Improve Your Odds"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The decision to start a family is an exciting one, but it may be accompanied by a daunting anxiety over whether or not you\u2019re doing everything in your power to ensure you actually get pregnant\u2014especially in the timeframe in which you\u2019d like. This concern can quickly throw you into a world of conflicting advice and overwhelming information, particularly regarding lifestyle choices. Which might leave you wondering: Should you overhaul your entire routine in the name of fertility?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reality: As with most things in life, moderation is key. While certain lifestyle tweaks can undoubtedly support reproductive function and a healthy pregnancy, the journey to conception shouldn&#8217;t become a restrictive and stressful experience. \u201cSome people seem to make horrible lifestyle choices and get pregnant without trying, while others make all the proper healthy decisions and still have trouble,\u201d explains<\/span><a href=\"https:\/\/www.fcionline.com\/doctors\/allison-rodgers\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> Allison K. Rodgers<\/span><\/a><span style=\"font-weight: 400;\">, M.D., a reproductive endocrinologist and fertility specialist at Fertility Centers of Illinois. \u201cLifestyle choices are important for fertility and general health, but not the only thing that control and influence a person\u2019s chances of conceiving.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, living a healthy lifestyle is always beneficial for your overall wellness\u2014and that <\/span><i><span style=\"font-weight: 400;\">does<\/span><\/i><span style=\"font-weight: 400;\"> affect fertility. Here, fertility experts share evidence-based practices that can nudge your chances in the right direction\u2014no complete lifestyle overhaul required.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><em><em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.fcionline.com\/doctors\/allison-rodgers\/\" target=\"_blank\" rel=\"noopener\">Allison K. Rodgers<\/a>, M.D., is a reproductive endocrinologist and fertility specialist at Fertility Centers of Illinois. <a href=\"https:\/\/www.instagram.com\/littlelifenutrition\/\" target=\"_blank\" rel=\"noopener\">Becca Romero<\/a>, M.S., C.N.S., L.D.N., is a nutritionist specializing in fertility. <a href=\"https:\/\/aznaturalmedicine.com\/\" target=\"_blank\" rel=\"noopener\">Kiera Lane<\/a>, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic medicine doctor and the director of Arizona Natural Medicine.<\/span><\/em><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>Diet and Nutrition<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A balanced diet rich in essential nutrients benefits hormonal health, which helps ensure that your body can carry out important functions for conception, such as ovulation. <\/span><a href=\"https:\/\/www.instagram.com\/littlelifenutrition\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Becca Romero<\/span><\/a><span style=\"font-weight: 400;\">, M.S., C.N.S., L.D.N., a nutritionist specializing in fertility, recommends focusing on an unprocessed whole foods-based diet, which emphasizes consuming foods in their natural state. Think whole fruits and veggies, whole grains like brown rice, quinoa, and oats, and protein sources like fish, chicken, and beans.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/diet-hormones\/\" target=\"_blank\" rel=\"noopener\">3 Ways Restrictive Diets Mess With Women&#8217;s Hormones<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">What she doesn\u2019t recommend? <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/diet-hormones\/\" target=\"_blank\" rel=\"noopener\">Restrictive diets<\/a> that cut out major food groups, as they may lead to nutrient deficiencies or undernourishment. \u201cThere are certainly foods and drinks, however, that do not have any benefits for fertility, such as sodas and other sugar-sweetened beverages, alcohol, and ultra-processed foods, including foods containing artificial sweeteners, food dyes, and other artificial ingredients,\u201d Romero says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the research is limited, one <\/span><span style=\"font-weight: 400;\">paper<\/span><span style=\"font-weight: 400;\"> published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4859868\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Human Reproduction <\/span><\/i><\/a><span style=\"font-weight: 400;\">reviewed multiple studies on the link between alcohol and female fertility and found that even moderate alcohol consumption can disrupt menstrual cycles and ovulation, potentially impacting fertility.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, another study published in<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38283622\/\" target=\"_blank\" rel=\"noopener\"> <i><span style=\"font-weight: 400;\">Human Reproduction Open<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><span style=\"font-weight: 400;\">linked higher consumption of ultra-processed foods with lower total sperm count, concentration, and motility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rodgers seconds Romero\u2019s advice, adding that she also recommends her patients consume no more than 300 milligrams of caffeine (about two cups of coffee) per day and limit alcohol to three alcohol equivalents (one glass of wine, one can of beer, or one shot of liquor) for men and two for women per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Otherwise, make sure to get your fill of nutrients like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/folate-vs-folic-acid\/\" target=\"_blank\" rel=\"noopener\">folate<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">iron<\/a>, all of which are vital for reproductive health and a healthy pregnancy, suggests Rodgers. Folate is particularly important because of its role in preventing birth defects, so ensure you\u2019re getting enough via <a href=\"https:\/\/www.vitaminshoppe.com\/p\/methylfolate-60-capsules\/vs-3499\" target=\"_blank\" rel=\"noopener\">supplements<\/a> and foods like broccoli, Brussels sprouts, and leafy greens. In general, Rodgers recommends both partners start supplementing (<a href=\"https:\/\/www.vitaminshoppe.com\/p\/folic-acid-800-mcg-100-capsules\/vs-1148\" target=\"_blank\" rel=\"noopener\">folic acid<\/a> is the form traditionally used here, though <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/folate-vs-folic-acid\/\" target=\"_blank\" rel=\"noopener\">various forms of folate are gaining popularity<\/a>) at least three months before the desired conception.<\/span><\/p>\n<h2><b>Weight Management<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Maintaining a healthy weight helps regulate hormonal balance, which is crucial for ovulation in women and sperm production in men, explains Romero. \u201cExcess body fat can lead to hormonal imbalances that disrupt the menstrual cycle and reduce fertility,\u201d she says.<\/span> <span style=\"font-weight: 400;\">PCOS (Polycystic Ovary Syndrome), type 2 diabetes, and metabolic syndrome are just a few of these conditions that can be exacerbated by excess weight. &#8220;<\/span><span style=\"font-weight: 400;\">Additionally, women who are <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28292619\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">overweight<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9534231\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">underweight<\/span><\/a><span style=\"font-weight: 400;\"> are more likely to experience irregular menstrual cycles or anovulation (lack of ovulation), which can make it more difficult to conceive.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/maintain-healthy-weight-without-tracking-calories\/\" target=\"_blank\" rel=\"noopener\">How To Maintain A Healthy Weight Without Tracking Calories<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A healthy weight is also crucial for men who are trying to conceive, as <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10496307\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that obesity might negatively affect sperm quality, including factors like sperm count, motility, and morphology. Weight loss can improve these parameters and enhance fertility, notes Rodgers.<\/span><\/p>\n<h2><b>Exercise and Physical Activity<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">You know exercise does your overall health and wellness good, so it\u2019s no surprise that it can be a wonderful addition to your &#8216;TTC&#8217; regimen. Naturopath <\/span><a href=\"https:\/\/aznaturalmedicine.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kiera Lane<\/span><\/a><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine, recommends moderate-intensity exercise for her fertility patients to improve overall health and hormonal function without causing excessive physical stress. Think brisk walking, swimming, yoga, or cycling for about 30 minutes most days of the week. \u201cThis level of exercise supports healthy weight management, reduces stress, and promotes optimal reproductive function,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rodgers agrees, noting that women should avoid high-intensity workouts, excessive exercise, or extreme endurance events while TTC, as these activities can disrupt hormonal balance and negatively impact fertility. \u201cIf the body is under too much stress (physical or emotional) the pituitary gland in the brain stops producing hormones that tell the ovaries to mature eggs and ovulation stops cycling,\u201d she warns.\u00a0<\/span><\/p>\n<h2><b>Stress Management<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Stress and the TTC journey often go hand in hand, especially if you\u2019ve been trying for some time. While some <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29512815\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> show a relationship between chronic stress levels and disrupted ovulation and cycle regularity, fertility-focused naturopathic doctor <\/span><a href=\"https:\/\/www.rachelcorradetti.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Rachel Corradetti-Sargeant<\/span><\/a><span style=\"font-weight: 400;\">, N.D., notes that it\u2019s a little bit of a \u2018chicken or the egg\u2019 situation. \u201cIt\u2019s hard to tell which came first\u2014the stress or the infertility causing stress,\u201d she says. \u201cRegardless, stress management is certainly an important part of a fertility journey.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While mild stress shouldn\u2019t have too much of an impact, chronic stress can lead to elevated levels of the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol\/\" target=\"_blank\" rel=\"noopener\">stress hormone cortisol<\/a>, which can disrupt the delicate hormonal balance involved in ovulation and menstruation, explains Rogers. \u201cStress can also constrict blood vessels, potentially reducing blood flow to the reproductive organs, which can hinder the environment needed for healthy egg development and implantation,\u201d she adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">She recommends those trying to conceive regularly implement stress management techniques, such as massage, yoga, and acupuncture. It\u2019s worth noting that while none of these stress management have been shown to increase pregnancy rates, they do <\/span><a href=\"https:\/\/my.amtamassage.org\/courses\/detail\/136\/pregnancy-and-massage-advanced-practice\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase the ability of patients to tolerate TTC and fertility care<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a supplement to help with stress management, Rodgers recommends exploring <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin?shipping=on\">melatonin<\/a>, which may help <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9788115\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">regulate cortisol<\/span><\/a><span style=\"font-weight: 400;\">, promote relaxation, and potentially improve sleep quality. Some <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/endocrinology\/articles\/10.3389\/fendo.2022.853999\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> even supports the potential for melatonin to support egg quality, as well.\u00a0<\/span><\/p>\n<h2><b>Environmental Toxins<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Environmental toxins are harmful substances present in our air, water, food, and consumer products\u2014and while research on them continues to develop, there\u2019s reason to believe exposure could impact fertility. For example, certain toxins, called endocrine-disrupting chemicals (EDCs), can mimic or interfere with natural hormones, disrupting ovulation, menstrual cycles, and egg quality, suggests Rodgers.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/balance-your-hormones\/\" target=\"_blank\" rel=\"noopener\">Balance Your Hormones Naturally With These Supplements<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cA major toxin that comes to mind is <\/span><a href=\"https:\/\/ehp.niehs.nih.gov\/doi\/full\/10.1289\/EHP10285\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">PFAS (per- and polyfluoroalkyl substances)<\/span><\/a><span style=\"font-weight: 400;\"> also known as \u2018forever chemicals,\u2019 which can contribute to reduced fertility in both men and women by affecting sperm quality, hormone levels, and ovarian function, notes Romero. \u201cPFAS compounds can persist in the environment and accumulate in the body, posing long-term risks to reproductive health.\u201d Since these chemicals are commonly found in everyday products such as non-stick cookware, waterproof clothing, cleaning products, personal care products, and more, reducing your exposure is not easy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To limit exposure to PFAS and other EDCs, Romero recommends choosing organic produce whenever possible, limiting processed foods, drinking filtered water, opting for cleaning and personal care products made from natural ingredients, and choosing BPA-free containers whenever possible.\u00a0<\/span><\/p>\n<h2><b>When should you see a doctor?\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Lifestyle changes aren\u2019t the only important components of fertility. If you&#8217;re under 35 and have been trying to conceive for 12 months or more, are over 35 and have been trying to conceive for 6 months or more, or have had multiple miscarriages, it is time to reach out to a care provider to get some assistance, notes Corradetti. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere are many situations in which lifestyle changes alone won\u2019t fix everything. For example, in cases of medical conditions like hyperprolactinemia or hypothyroidism, medications are often needed,\u201d she says. \u201cVaricoceles and polyps may require surgical interventions and genetic conditions and issues like POI may require more advanced fertility interventions.\u201d That is why thorough investigation and management through both medical and holistic approaches are often advisable when dealing with infertility.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The decision to start a family is an exciting one, but it may be accompanied by a daunting anxiety over whether or not you\u2019re doing everything in your power to ensure you actually get pregnant\u2014especially in the timeframe in which you\u2019d like. This concern can quickly throw you into a world of conflicting advice and<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/trying-to-conceive\/\">Read More <span class=\"screen-reader-text\">Trying To Conceive? These Lifestyle Choices Can Improve Your Odds<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":33936,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-33932","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trying To Conceive? 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These lifestyle alterations can help!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/trying-to-conceive\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-08T19:10:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2024\/07\/couple-watching-sunrise.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jenn Sinrich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Sinrich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/trying-to-conceive\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/trying-to-conceive\/\"},\"author\":{\"name\":\"Jenn Sinrich\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/b8bf9f490e158c023c52dd5d635bc3a4\"},\"headline\":\"Trying To Conceive? 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