Drinking while trying to conceive

If you really want to improve your chances of conceiving, cutting back on drinking or stopping drinking entirely can be a good move. Both the Centers for Disease Control (CDC) and the American College of Obstetricians and Gynecologists (ACOG) recommend that women who are hoping to become pregnant stop consuming alcohol. Yup, completely. These recommendations are based on the risks of drinking while pregnant, which is associated with low birth weight, premature birth, developmental delays, and more. Fetal alcohol syndrome is the most well-known effect of alcohol use during pregnancy.  It’s also advisable to abstain from drinking during fertility treatments.

That doesn’t mean that people listen—a CDC report found that 3 in 4 women who want to get pregnant do not stop drinking when they stop using birth control. There’s no proof that drinking during early pregnancy is totally safe. One 2013 study did not find adverse outcomes for drinking in the first 15 weeks of pregnancy. Still, experts say that even light or moderate alcohol during any stage can affect fetal growth and development, so it's best to be cautious.

Striking a balance

Staying away from alcohol is easier said than done, especially if you end up spending a while trying to get pregnant! Always being the sober one at parties, holidays, and nights out for months on end can be difficult. But don't worry—there are ways to strike a healthy balance between taking your fertility seriously and treating yourself every now and then

Light drinking shouldn't affect your fertility too much. It isn’t likely to cause a miscarriage, according to a 2007 review of medical literature on prenatal drinking. A couple of episodes of binge drinking during a pregnancy won’t cause a miscarriage, but drinking five or more drinks several times a week might. 

Many women choose to be careful about the timing of their drinking when trying to conceive, abstaining from drinking during their two week wait (after ovulation) to maximize their chances of a healthy pregnancy. In one Glow survey, taken by over 45,000 women who are trying to conceive, 35% of women said that they behave differently after ovulation and abstain from drinking, smoking, and eating foods on the pregnancy no-no list (like sushi). Recall that most women don’t find out that they're pregnant until four to six weeks into the pregnancy, so practicing a few weeks of total sobriety after ovulation is a good way to keep your bases covered.

This all can sound pretty scary, especially if you have a taste for a good craft brew. But don’t be too alarmed—a glass of wine or a beer here and there won’t hurt too much, even in the first few weeks or before you know you are pregnant. Heavy and regular drinking is more of a risk for both miscarriage and the development of the baby.

To make the best decision about how you will manage alcohol when you are trying to conceive, talk to your healthcare provider about your lifestyle and alcohol consumption habits.

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Prioritize a Nutrient-Rich Diet

A balanced and nutrient-rich diet lays the foundation for optimal fertility. Incorporate fertility-boosting foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Focus on obtaining essential vitamins and minerals, including folic acid, zinc, selenium, and vitamins C and E. Consider adding fertility-enhancing foods like avocados, leafy greens, berries, and nuts to your daily intake. Furthermore, limit your consumption of processed foods, refined sugars, caffeine, and alcohol, as they may hinder fertility.

Maintain a Healthy Body Weight

Both being underweight and overweight can affect fertility. Strive for a healthy body weight by engaging in regular exercise and adopting a well-balanced diet. Excessive body fat can lead to hormonal imbalances, while being underweight can disrupt ovulation. Seek guidance from a healthcare professional to determine your ideal weight range and receive personalized recommendations for maintaining or achieving it.

Regular Physical Activity

Engaging in moderate exercise regularly can support your reproductive health. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Exercise helps regulate hormones, improve blood flow to the reproductive organs, and reduce stress levels, thereby enhancing fertility.

Manage Stress Levels

Chronic stress can negatively impact fertility by disrupting hormonal balance. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy. Prioritizing self-care and ensuring adequate rest can also help alleviate stress and promote overall well-being.

Quit Smoking

Smoking not only harms your overall health but can also impair fertility in both men and women. Research suggests that smoking may damage reproductive organs, decrease egg and sperm quality, and increase the risk of miscarriage. Quitting smoking is crucial for optimizing fertility and supporting a healthy pregnancy.

Limit Alcohol and Caffeine Intake

Excessive alcohol and caffeine consumption have been linked to fertility issues. While moderate alcohol consumption may not significantly impact fertility, it is advisable to limit intake when trying to conceive. Similarly, excessive caffeine intake has been associated with delays in conception. Opt for herbal teas or decaffeinated alternatives and limit alcohol consumption to improve your fertility prospects.

Timing Intercourse

Understanding your menstrual cycle and tracking ovulation is essential for optimizing fertility. Determine your fertile window and time intercourse accordingly. Utilize ovulation prediction kits or smartphone apps to help you identify your most fertile days. Remember, regular and frequent sexual activity throughout the month can also improve your chances of conception.

The post Lifestyle Changes to Boost Fertility: Unlocking Your Path to Parenthood first appeared on Glow.