Prepare your body for optimal fertility before pregnancy and learn how to get your body in tip top shape

In more severe cases, painful ovulation may be a symptom of endometriosis. In women with endometriosis, the quality of the eggs and subsequent embryos is poorer. This means that the chances of pregnancy are reduced.1. Watch your alcohol and caffeine intake.Women who absorb more than three alcoholic drinks a day are more likely to have heavy or irregular periods as well as fertility problems. Drinking too much coffee or caffeinated beverages can also affect fertility. Stick to no more than two cups of coffee and five cups of tea a day. Also, be aware of the hidden caffeine in soda drinks and chocolate.

2. Eat a balanced nutritious diet.

A diet rich in vitamins and minerals and low in trans fats can help increase the chances of pregnancy. In addition, to improve and protect your future fertility, consume enough protein. Protein helps in the production of new hormones that help enhance fertility. The good fats found in avocados and tomatoes also help.

A general rule of thumb is to avoid processed foods, high sugar diets and junk food. Also, watch out for saturated fats in takeaway foods and processed foods such as biscuits and snack bars. Eating at a hawker centre or cafe? Start choosing the “healthier option” – pay attention to the labels.

3. Exercise.

Although exercise is great, over-exercising can do more harm than good. Excessive exercise can disrupt your normal menstrual cycle and make embryo implantation more difficult. It can also lead to dramatic weight loss. Women who are underweight (below 18.5 BMI) are at risk of irregular ovulation. Therefore, the best benefits can be obtained by exercising at a moderate intensity. Maintaining a healthy BMI and being careful not to over-exercise will help to improve and maintain your future fertility.

4. Superfoods can also help.

Studies have shown that plant-based fats (such as those found in avocados and nuts) can reduce inflammation in the body and promote ovulation. In addition, fruit and vegetables provide the body with a rich supply of glutathione, which can be helpful in improving egg quality.

5. Consider supplements and vitamins.

Folic acid may reduce the risk of certain birth defects before and during pregnancy, while omega-3s may help control certain heart diseases by lowering blood pressure.

However, everyone reacts differently to the foods they consume, so don’t overdo it with supplements. Even though vitamins and supplements have their benefits, the benefits of consuming them are limited. More doesn’t always mean better.

If you have a current prescription from a health care professional and wish to include dietary supplements, please consult your doctor. A healthy lifestyle and diet are still the foundation of good fertility.

6. Make self-care a part of your life.

Are you taking care of you? Self-care is often neglected when we are overworked, not well rested or under great stress. Incorporate a holistic lifestyle that balances your overall health through a healthy diet and proper exercise. Lifestyle changes can improve fertility, and this is definitely an area you can control.

7. Pay attention to your uterus.

Start taking better care of your uterus. Surprised? The uterus is one of the most important muscular organs in the body and is where the foetus grows. It is logical to ensure that your future baby’s first home is the ideal place for them to grow and develop, isn’t it? Here are some ways to give TLC to the womb.

Natural remedies – Massage oils such as rose oil and castor oil can be used in conjunction with regular massage to improve circulation and promote healing of organs and tissues. They can also soften the tissues around the uterus and help improve the uterine muscles.

Exercise – Exercise promotes healthy blood circulation in the pelvic area. Pilates, yoga and swimming improve the strength of the pelvic muscles, reduce urinary incontinence, strengthen the core and ease the onset of menstruation.

Eat a healthy diet – A balanced diet will make you feel healthier and strengthen your body’s immune system. Eat a diet of vegetables, fish and whole grains, which have been shown to reduce the risk of fibroids and increase a woman’s production of oestrogen. Avoid processed foods as much as possible.

Maintain a healthy weight – adequate fat and muscle strength can help prevent ‘uterine drop’, which can lead to pelvic infections and menstrual flow.

Reduce caffeine – Caffeine consumption increases the production of oestrogen, which increases the risk of breast and endometrial cancers.

Although some factors affecting fertility are beyond your control, this does not mean that there is nothing you can do to increase your chances of conceiving. Whether you are planning a baby now or in the near future, there is no better time than now to start looking after your fertility health!

Planning a baby? Listen up! We spoke to fertility experts to find out how to get your body in tip-top shape to prepare for pregnancy.

If you’re planning to join your family in the near future, you’re not alone. But pregnancy (especially if you’re under 20) is not simply a matter of being dismissed in order to cover up the action. And, if you are starting a family later in life, as most women in Singapore are, some preparation may be required.

Why? One word – age. Biologically speaking, the best time for a woman to get pregnant is in her early 20s. As we get older, we produce fewer eggs each year and our chances of conceiving decline. For example, at the age of 36, our chances of conceiving naturally are half of what they were in our 20s. By the age of 41, the rate is only 4%.

Lifestyle choices and health issues can also have a significant impact on future fertility. If children are in your future plans, it is important to be aware of your reproductive health now. So we asked Dr Liew Kheng Swee, Scientific Director at Virtus Fertility Centre Singapore, to find out how to get advice on preparing our bodies towards optimal fertility and pregnancy. His words went like this.

1. Stop smoking.

Smoking can negatively affect every stage of the reproductive process, from egg maturation to hormone production, embryo transport and the uterine environment. Smokers are also more likely to experience menopause at a younger age. Quitting smoking can enhance natural fertility and IVF outcomes.

2. Maintain a healthy weight.

If you are overweight or underweight, your body may produce more or less ovulation-regulating hormones. a high BMI (>35) may reduce fertility and also increase the risk of pregnancy-related complications such as miscarriage, gestational diabetes and high blood pressure.

The good news? Weight loss of just five per cent can improve ovulation and increase the chances of having a baby. However, please note that weight loss is not always the result of a healthy lifestyle. If you exercise (which is strongly encouraged), you will gain weight. Therefore, focus on lifestyle changes rather than weight loss.

3. Get medical advice for irregular periods.

If you experience frequent periods, abnormal or heavy menstrual bleeding and pelvic pain, get a fertility check-up. These may indicate more serious underlying fertility problems.

However, painful cramps do not mean you will not get pregnant. Ovulation pain is common in women. It is of greater concern if it interferes with your daily life, causes painful intercourse or is severe (even if it is sudden).