If you’d promised yourself that 2024 would be the year you’d prioritise your health, then now is the perfect time to pause and reassess how it’s going. Women’s health is a complex topic, and for those who are planning on starting a family, fertility is an important factor that shouldn’t be ignored. The good news is that by improving your overall health, in many cases you’ll also boost your chances of conceiving, and there are some simple lifestyle tweaks and upgrades you can make now to get you on the road to feeling like your most vibrant self yet.
Here, we take a look at some straightforward ways to boost your health and fertility in 2024 that you can start today.
Track your fertility
First and foremost, it’s important to get a clear understanding of what your fertility looks like currently, and it all starts by getting a firm grip on your menstrual cycle. Irregularities in your cycle should be noted, as they may provide valuable information that you can discuss with your GP or gynaecologist; for example, if your cycles are longer or shorter than average then this may be indicative of an underlying health condition that could affect fertility.
A fertility tracker is a handy tool that allows you to monitor key fertility indicators like basal body temperature and gain insight into when in the month you are the most fertile so that you can maximise your chances of conception. By knowing exactly when you ovulate, you’ll be able to determine when the window of opportunity falls each month, so consider purchasing a kit like the Mira Hormone Monitor or downloading a fertility tracking app on your smartphone.
Prioritise nutrition
A balanced and nutritious diet forms the foundation of optimal health and fertility, so make this your first port of call when assessing where you are now, and where you need to be. Focus on incorporating a variety of whole foods into your meals, including fruits, vegetables, lean proteins, whole grains, and healthy fats, and minimise processed foods like crisps and sugary snacks, as well as caffeine and alcohol consumption, as these can negatively impact upon your fertility as well as your overall well being. If overhauling your diet alone feels like an overwhelming task, then enlist the help of a registered nutritionist, who will be able to assess any areas for improvement and provide you with a personalised meal plan in alignment with your specific dietary needs and requirements whilst supporting your short and long-term fertility goals.
Maintain a healthy weight
Maintaining a healthy weight seems to get more difficult as we age – particularly for women. But by re-examining your diet, you’ll already be on the road to success and by adding in some regular exercise – whether that’s a daily run or your favourite gym class three times a week – will make it all the easier to maintain. Both excess body weight and being underweight can disrupt hormone levels and menstrual cycles, potentially impairing fertility. Aim for a body mass index (BMI) within the normal range (18.5 to 24.9) by adopting a balanced diet and engaging in regular physical activity, aiming for a combination of cardiovascular exercise, strength training, and mobility work to support overall fitness and well-being.
Manage stress levels
Stress can have a surprising impact on your overall health, and not least of all, fertility. With this in mind, identifying any factors that are causing you stress and taking steps to manage them is key. Chronic stress can result in the disruption of the careful hormone balance needed for optimal fertility, so try to incorporate some stress-busting practices like meditation, yoga and mindfulness into your day and start saying no more often when you’re asked to take on additional tasks or responsibilities you simply can’t manage.
Spending time in nature is another great way to instill a sense of calm into your life, so try to get out for a walk each day and visit the countryside or the coast in your free time. Self-care activities such as taking warm baths, reading, or listening to calming music also promote relaxation and emotional well-being. Consider seeking support from a mental health professional or counsellor if you feel that your stress levels are becoming overwhelming.
Seek support
Educating yourself about fertility and reproductive health will empower you to make informed decisions about your well-being. When things don’t go as you’d planned, the worst thing you can do is bury your head in the sand, so be prepared to read up on the latest research and consult with a fertility specialist if you’re in need of extra support.
