Use the Fertility Awareness Method to Time Intercourse:
During your menstral cycle you have about two or three days, during which your body is fertile. The beginning of the fertile window can be detected two ways:
1. Your basal body temperature.
As soon as you wake up every morning,take your basal body temperature orally and record it on a fertility tracking calendar.
as you get close to ovulating, your body temperature will drop slightly before sharply spiking upward- the change indicates ovulation has occured, and should happen within 12 hours of ovulation.
After charting your cycle for a few months, you should be able to notice a pattern to your daily basal body temperatures, and use this pattern to predict your fertile window.
Intercourse should occur from 1-2 days before ovulation to 2 days after ovulation. It's best to have intercourse every other day during this window, and to have the man save as much sperm as possible leading up to this window.
2. The quality of your cervical mucous.
As you approach ovulation, your cervical mucous will increase in quantity, slipperiness, and stretchiness, reaching a consistency that resembles that of egg whites. Ovulation typically occurs within two days of when your cervical mucous becomes like egg whites.
Cervical mucous that resembles egg whites is needed to facilitate optimal movement of sperm toward your egg.
Strive to Be at a Healthy Weight for Your Structure
Being underweight or overweight, can have a big impact on your menstral cycle. There are many reasons for this, most importantly your body fat produces a number of hormones- like estrogen and leptin. Too much body fat typically leads to a fertility-disrupting state called estrogen dominance, while too little fat is often associated with an undernourished state that can't support a healthy pregnancy.
Be Physically Active
Building and maintaining your muscles can help keep your blood sugar and insulin at healthy levels, which is important to preventing disruption of the many hormones that influence ovulation and fertility.
There are 3 types of activities that you want to engage in:
1. Weight training, hiking and climbing, and activities of daily living that involve heavy lifting. These activities will build and maintain skeletal muscles (lean tissue mass).
2. Brisk walking, light jogging, tennis, playing frisbee, swimming, dancing, yoga, and pilates. These activities will keep your heart, lungs, and blood vessels well conditioned (aerobic exercise).
3. Activities that promote flexible skeletal muscles. Such as dancing, pilates, and yoga.
Of course the only regard to exercise is to refrain from intense exercise that will keep your weight low.
How hard you should exercise depends on your current level of fitness, but a good guideline to follow is this: don't get to a point of intensity that makes it difficult for you to have a conversation.
Ensure Nutritional Excellence
1. Eat mainly plant-based foods:
- Adding one serving per day of red meat, turkey, or chicken can cause an almost 33% increase in risk of ovulatory infertility.
- Adding one serving per day of legumes and nuts provides modest protection against ovulatory infertility.
2. Eat healthy fats; avoid unhealthy fats.
Avoid trans fats, eating trans fats typically leads to higher blood sugar and insulin levels, as trans fats hurt your ability to clear sugar from your bloodstream after a meal. Higher blood sugar and insulin levels lead to reduced fertility.
The most common of trans fats in the North American diet are margarine, shortening, French fries, fried chicken, doughnuts, cookies, and pastries. About 30 to 50 percent of the fat in most commercially prepared French fries, cookies, and doughnuts is trans fatty acids.
- Foods that are rich in healthy fats, and that can be eaten regularly to increase your chances of getting pregnant are:
- Avocados
- Olives and olive oil
- Coconut and coconut oil.
- Fresh, unroasted nuts and seeds (about a handful per day)
- Healthy fish
- Organic eggs
3. Eat foods that are naturally abundant in complex and simple carbohydrates; avoid foods that are rich in heavily processed carbohydrates.
Foods that are rich in heavily processed carbohydrates, and should be avoided whenever possible, include:French fries and potato chips
Foods made with white flour
Soft drinks and fruit juices
Beer and wine
4. Ensure adequate intake of folate and iron:
Folate (folic acid) is essential to the process of building and replicating DNA, and DNA is built and replicated rapidly during conception and pregnancy.
Folate is also essential to keeping your homocysteine level at a healthy range; high homocysteine can increase your risk of experiencing high blood pressure and miscarriage during pregnancy.
Healthy foods that contain folate include:
Lentils
Chickpeas
Asparagus
Spinach
Broccoli
Lima beans
Beets
Romaine lettuce
Oranges
Nonheme iron (found in legumes, vegetables, fruits, and plant-based, whole food nutritional supplements) can improve your fertility, most likely because iron, like folate, plays an important role in DNA synthesis.
Healthy foods that contain nonheme iron include::
Goji berries
Spinach
Lima beans
Lentils
Potatoes
Navy beans
Avocado
Work at Feeling Emotionally Balanced
When your body experiences chronic physical and/or emotional stress, it will convert progesterone into the stress hormone, cortisol. In fact, if you experience significant stress while you are pregnant, your body may actually draw upon your growing baby's progesterone stores to manufacture enough cortisol to meet your needs.
The point is, stress can lead to a depletion of progesterone, which causes estrogen dominance, which can disrupt your menstrual cycle and decrease your fertility.
Clearly, there are no easy solutions to transcending chronic emotional stressors. But it certainly can't hurt you to make time for journaling, meditating, praying, spending with people you enjoy, and doing things that you find fun and relaxing.
I hope that you will find thee facts helpful to you and good luck with your baby!!!!!!!!
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