Plan your pregnancy in the RIGHT way!

The journey of getting pregnant can be deeply emotional and sometimes challenging for many couples. As the stress levels are rising in today’s world, causing the increasing rate of fertility issues. Even though medical facilities and fertility treatments have their place in society but the ancient practice of fertility yoga along with a well-balanced fertility diet plan offers a holistic approach to improving fertility in men and women.

With the help of a balanced diet, physical postures, breathing exercises, and meditation, a couple aims to harness the mind-body connection to increase the chance of conception. So here in this article, we will discuss how fertility yoga and fertility diet can support aspiring parents in their journey of parenthood.

Understanding the mind-body connection

The connection of mind and body is a fascinating concept that explains the interactive relationship between our emotions, thoughts, and physical health. It is also proven by the research that people with a history of stress, anxiety, depression, or any other negative emotions are twice more likely to deal with infertility issues in this life than others.

High-stress levels can cause turbulence in hormonal levels, intervene with the menstruation and ovulation cycles in women, and also decrease the quality of sperm in men. So with the help of fertility yoga along with the best diet plan address these challenges by helping them to maintain their inner peace, emotional balance, and overall health.

The role of fertility yoga and diet in conception

Fertility yoga when put together with a balanced diet offers many benefits to enhance the health of our reproductive organs. Let’s discuss the benefits of both fertility yoga and diet below:

Stress Reduction

Fertility yoga poses help in reducing stress levels. By incorporating certain yoga poses in your daily lifestyle complemented with a fertility diet rich in Omega-3 fatty acids, you can reduce your stress levels which help you in achieving a more relaxed state of mind. High stress levels are one of the major causes of hormonal misbalance leads to infertility in both men and women.

Improved blood flow

Some fertility yoga poses which are especially targeted the pelvic region in the body help in improving the blood flow to reproductive organs. The increased blood flow helps to provide essential nutrients to the organs, which can potentially enhance their functioning. A fertility diet that includes foods promoting circulation, such as citrus fruits, garlic, and ginger, can complement these efforts.

Hormonal Balance

The majority of hormonal imbalances are caused by lifestyle factors. There are many fertility yoga poses which can stimulate the endocrine system which is a collection of glands that is responsible in the creation of many hormones such as sex hormones, thyroid hormones, and adrenal hormones among many others results in regulating the hormonal balance. A well-balanced diet plan for fertility with foods supporting hormonal health like leafy greens, whole grains, and nuts, can further enhance hormone balance, improving ovulation and menstrual regularity.

Pelvic Floor Strength

Strengthening the pelvic floor muscles through some yoga poses is crucial for both men and women.

It is scientifically proven that strong pelvic muscles lead to healthy reproductive organs which can support the overall reproductive health of both men and women. Including pelvic floor muscle exercises can lead to numerous benefits like improved sexual health, reduced risk of urinary incontinence, and better control over bowel movements. Even though a fertility diet may not directly target the pelvic floor muscles but it does play an important role in supporting the overall reproductive health that can indirectly benefit the pelvic floor muscles.

Emotional Well-being

Fertility yoga is an amazing practice that enhances emotional well-being, reduces anxiety, and provides a positive outlook on life with mindfulness and relaxation techniques. The emotional well-being of a person can indirectly contribute to fertility by reducing stress levels which can lead to a more favorable environment for conception and a healthier pregnancy. So a diet plan for fertility rich in mood-boosting nutrients like B vitamins found in whole grains and leafy greens can contribute to emotional well-being.

Fertility Yoga Poses:

1. Supported Bridge Pose (Setu Bandhasana)
2. Butterfly Pose (Baddha Konasana)
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
4. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
5. Yoga Nidra (Guided Meditation)
6. Legs Up the Wall Pose (Viparita Karani)
7. Child's Pose (Balasana)
8. Cat-Cow Stretch (Marjaryasana-Bitilasana)
9. Seated Forward Bend (Paschimottanasana)
10. Happy Baby Pose (Ananda Balasana)
11. Staff Pose (Dandasana)
12. Bound Angle Pose (Baddha Konasana)
13. Head-to-Knee Forward Bend (Janu Sirsasana)
14. Seated Forward Bend (Paschimottanasana)
15. Wide Angle Pose (Upavistha Konasana)
16. Garland Pose (Malasana)
17. Reclined Hero’s Pose (Supta Virasana)

Fertility Diet Tips:

1. Incorporate a variety of colorful fruits and vegetables into your diet. Different colors mean different nutrients so the more color you add to your meal, the more variety of nutrition you will get to your body. Having a diverse diet with a variety of food offers a range of vitamins and minerals which helps in increasing fertility.
2. Add whole grains to your diet like quinoa, brown rice, and oats instead of refined grains to stabilize your blood sugar levels. By opting for whole grains you can add more nutrients and fiber to your diet which is beneficial for your overall reproductive health.
3. It is important to include lean protein sources in your diet like chicken, fish, beans, and nuts in your diet. Protein plays a vital role in hormone production and maintaining a healthy reproductive system. So, make sure not to forget to add protein to your diet.
4. Improve your health and increase fertility by reducing your intake of processed foods like sugary snacks, sodas, etc. These products can negatively affect your overall reproductive health. Make a conscious decision and put more effort into prioritizing your health and making better food choices.
5. Consume caffeine in moderation. Taking too many caffeinated products in your routine may interfere with fertility so it’s advisable to limit its intake.
6. Drink plenty of water as staying hydrated enhances your overall health which includes reproductive health.

·       Leafy Greens (Dark Green):

• Nutrients: Folate, iron, calcium, vitamin K.
• Role in Fertility: Folate supports fetal development, iron aids in ovulation, and calcium is essential for uterine health.

·       Orange and Yellow Fruits/Vegetables:

• Nutrients: Beta-carotene, vitamin C.
• Role in Fertility: Beta-carotene is a precursor to vitamin A, crucial for embryonic development, and vitamin C supports the absorption of iron.

·       Red Fruits/Vegetables:

• Nutrients: Lycopene, vitamin A, vitamin C.
• Role in Fertility: Lycopene is an antioxidant linked to improved sperm quality, while vitamins A and C contribute to reproductive health.

·       Berries (Blue, Purple):

• Nutrients: Antioxidants, vitamin C, fiber.
• Role in Fertility: Antioxidants protect eggs and sperm from oxidative stress, and fiber aids in hormonal balance.

·       Cruciferous Vegetables (Broccoli, Cauliflower):

• Nutrients: Folate, vitamin C, fiber.
• Role in Fertility: Folate supports cell division, vitamin C aids iron absorption, and fiber helps regulate hormones.

·       Avocado (Green):

• Nutrients: Monounsaturated fats, vitamin E, potassium.
• Role in Fertility: Monounsaturated fats support hormone production, vitamin E boosts reproductive hormones, and potassium aids in overall health.

·       Citrus Fruits (Oranges, Grapefruits):

• Nutrients: Vitamin C, folic acid.
• Role in Fertility: Vitamin C is crucial for collagen formation in reproductive tissues, and folic acid supports fetal development.

·       Bananas (Yellow):

• Nutrients: Vitamin B6, potassium.
• Role in Fertility: Vitamin B6 is linked to improved fertility, and potassium supports overall reproductive health.

Fertility yoga exercise when done with a well-balanced diet plan offers a powerful approach to enhancing the mind-body connection on the path of getting pregnant. Even though fertility yoga and diet are not any substitute for medical treatment, these practices complement our traditional methods by promoting our overall health.

Fertility yoga and diet motivate aspiring parents to approach the fertility journey with peace and positivity by balancing their hormones and reducing stress levels. Always remember that each fertility journey is unique and requires patience and with the support of yoga and diet, make the conception process a positive experience.

So you are also an aspiring parent, looking for ways of conception, try including fertility yoga and a balanced fertility diet in your routine today.

Note: While fertility yoga and diet can be supportive in enhancing the chance of conception, there are many individual fertility issues out there that need to be dealt with separately. It is recommended to consult a professional expert for personalized guidance.

Source:

https://www.yogajournal.com/poses/yoga-for-fertility-and-conception/

https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949

https://www.ivfbabble.com/eat-a-rainbow-to-support-health-and-fertility-why-are-red-and-pink-coloured-fruit-and-vegetables-so-great/

https://www.planyourselfpregnant.com/blog/eat-a-rainbow-to-boost-your-fertility