Starting a family can sometimes feel overwhelming, especially if you’re facing fertility challenges. The good news is that there are several manageable lifestyle and dietary changes you can make to improve your chances of conception and support a healthy pregnancy whether you are female or male.
Here are some simple yet effective tips to help improve egg and sperm health:
- Maintain a healthy weight with regular exercise: Keeping your body weight within a healthy range supports hormone balance and reproductive function. Aim for consistent, moderate physical activity like walking, cycling, or swimming.
- Eat antioxidant-rich foods: Foods such as berries, citrus fruits, leafy greens, nuts, and seeds are rich in antioxidants, which help protect reproductive cells from damage and support overall fertility.
- Consider supplements like CoQ10 and Zinc: Coenzyme Q10 (CoQ10) supports cellular energy production and egg quality, while zinc plays a role in sperm health and hormone regulation. Always consult with your healthcare provider before starting supplements.
- Adopt a Mediterranean-style diet: This diet focuses on whole grains, vegetables, fruits, seafood, nuts, and olive oil. It’s known to promote heart health and may also improve fertility outcomes by reducing inflammation and supporting hormonal balance.
- Women should take daily folic acid: Folic acid is essential before and during pregnancy to reduce the risk of neural tube defects in the developing baby’s brain and spinal cord.