Trying to conceive? 8 steps to increase fertility

By Joy Bauer
Trying to get pregnant?

There are many factors involved, but problems with ovulation are a very common issue with many women.

According to a study led by researchers at the Harvard School of Public Health, women who followed a combination of five or more of the following healthy lifestyle factors experienced more than 80 percent less relative risk of infertility due to ovulatory disorders compared to women who engaged in none of these factors.

This new report was published in the November 1, 2007, issue of Obstetrics & Gynecology.

(It’s important to mention that the relationship between a healthier diet and lesser risk for infertility was similar for different subgroups of women regardless of age and whether or not they had been pregnant in the past. This study did not examine risk associated with other kinds of infertility, such as low sperm count in men.)

8 steps to increase fertility

1. Maintain a healthy weight (and lose weight, if you’re overweight).

2. Avoid trans fat. Trans fat is typically found in stick margarine, fried foods and hydrogenated oil.

3. Stop eating excessive sugar and refined carbohydrates.

4. Consume more protein from vegetables rather than from animals. Good sources of vegetable protein include beans (all types) and lentils.

5. Eat fiber-rich foods. Best sources of fiber include vegetables, fruit and whole grains.

6. Consider taking a standard multivitamin.

7. Exercise every day for at least 30 minutes.

8. Consume one daily serving of full-fat dairy (i.e., 1 cup whole milk, full-fat yogurt, or 1-2 ounces cheese). That’s because a recent report showed full-fat dairy may help increase fertility in women more so than low-fat/nonfat dairy. That said, full-fat dairy is loaded with calories and saturated fat, thus I recommend you make only ONE of your daily servings full fat.

Bottom line: Lose weight if you’re overweight, make smart food choices and exercise regularly — these lifestyle factors may help you become more fertile if you’re experiencing problems with ovulation.