With home-quarantine becoming essential to save yourself from getting infected with the COVID-19, it is important to keep yourselves fit at the same. You can neither go out for a run, nor go to the gym but one thing you can do for sure is workout at home.
At-home exercises are not as difficult as they sound like. To make working out easier for you, here are 6 easy exercises which you can do at home and keep yourself fit, even in the quarantine period
Lunges are an awesome way to tone the lower part of your body. Backward lunges majorly target your hips, glutes and thighs. Backward lunges are safer than forward lunges, for the knees, as the pressure is reduced.
All you need to do is stand straight and move one leg backward and lower yourself. Make sure the knee of the leg which goes back do not touch the ground. Continue it for seconds and do 2-3 sets of the exercise. You can also add weight, if you have any at home, for extra resistance.
Curtsy lunges target your inner thigh muscles and helps in toning it. The exercise engages your quads, hamstrings, calves and back. As it works on many parts of your body at the same time, it is an ideal all-in-one exercise.
Stand with your feet apart and keep your hands on your waist. Now step back towards the right, with your left leg in a way that your thighs cross. Bend both knees in the process. Return to the initial position and repeat with the other leg.
Front lunges are the complete opposite of back lunges. It not only helps in toning but also helps in strengthening leg muscles, it involves your core, butt and leg muscles altogether.
Stand with feet shoulder apart and step forward with left leg. Now lower yourself on the ground in a way that your left foot is flat on the ground while right leg is parallel with the ground.
Another type of lunges is the lateral lunge. It is a great exercise to do in order to stabilize the muscles of the hip joint. As the exercise is done sideways, it involves the side glutes and quadriceps muscles.
Stand straight with your feet firmly on the ground. Now lift your left leg and take a step sideways, without moving your right leg. Now bend your left leg but make sure that your right knee is straight. Come back to the initial position and repeat with the other leg.
Planks might look simple but in reality are hard to do. Planks involve your arms, legs, and abs, which makes them an all-encompassing workout.
For this exercise keep your palms and toes firmly on the ground and keep them stretched. Keep your back straight and do not sag, as it might cause back pain. Now lift one leg and move the knee forward and try drawing a circle with it. Do the same with other leg as well.
Straight arm circle
A very simple exercise which will get your shoulder, biceps and triceps moving is straight arm circles. If you have excess fat on your arms, then this is the ideal exercise to do.
Just stand straight with your arms on your both sides, parallel to the ground. Now make big circles with your arms without bending the elbows. Continue the exercise for 30 seconds. You can easily do 3-4 sets of this workout.
There are possible early warning signs of infertility. There are also risk factors, things that make it more likely you may have difficulty getting pregnant. While many couples will have no signs or symptoms, if you do have any, you should talk to your doctor sooner than later.
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Infertility is defined by how long you have been trying to conceive unsuccessfully. If you have been trying for one year without success—or for six months, if you’re age 35 or older—then your doctor will diagnose you as being infertile. But do you have to try for a year to know if there may be a problem?
Here are some questions to ask yourself and your partner. If you answer yes to any of these, speak to your doctor before you spend a year trying on your own.
Irregular Menstrual Cycles
When menstruation begins, having irregular periods can be normal. It takes the body awhile to get regulated. Once you’ve passed your teenage years, your cycles should be regular. An irregular cycle can be a red flag for infertility problems and may be a sign of an ovulation problem.
If your cycles are unusually short or long (less than 24 days or more than 35 days), or they come unpredictably, speak with your doctor. If you don’t get your periods at all, you absolutely must talk to your doctor.
There are a variety of causes for irregular periods. Polycystic ovarian syndrome (PCOS) is one of the most common causes of irregular cycles and ovulation-related infertility. Other possible causes for irregular periods include hyperprolactinemia, primary ovarian insufficiency, thyroid dysfunction, low ovarian reserves, being over or underweight, and excessive exercise.
Light/Heavy Bleeding and Cramps
Bleeding for anything between three to seven days can be considered normal. However, if the bleeding is very light or extremely heavy and intense, you should see your doctor.
Other period-related symptoms that may indicate a fertility problem include:
Significant changes in bleeding heaviness
Significant changes in the length of bleeding days
Severe menstrual cramps
Unusual spotting between cycles
Menstrual cramps that interfere with your daily life can be a symptom of endometriosis or pelvic inflammatory disease, both of which can cause infertility. Both of these diseases get worse with time, so it’s important you don’t delay seeking help.
Age: Older Than 35
Both female and male fertility declines with age. The risk of infertility increases at age 35 for women and continues to grow with time. A 30-year-old woman has a 20 percent chance of conceiving in any one month, while a 40-year-old woman has only a 5 percent chance.2 Women over 35 are also more likely to experience a miscarriage and to have a child with a congenital disease.
Male fertility is also affected by age, though not as drastically as in women. Research has found that with increased age, male fertility and sperm health decreases, including an increase in DNA-damaged sperm.3 Male age has been linked to an increased risk of miscarriage, the passing on of genetic problems, and some congenital disabilities. Increased male age has also been associated with increased rates of autism and schizophrenia.
A number of surveys and research studies over the years have found that many women (and men) are unaware of how much female fertility declines with age. People frequently overestimate their chances of conceiving at age 40 or 44. Or they assume IVF treatment alone can solve the issue. (It can’t.)
A fascinating study looked at what age a couple should start trying to have a family, based on how many kids they eventually want to have and whether they are open to IVF treatment
Begin by age 32 for one child (90 percent chance)
Begin by age 27 for two children
Begin by age 23 for three children
Open to IVF
Begin by age 35 for one child (90 percent chance)
Begin by age 31 for two children
Begin by age 28 for three children
IVF treatment is also impacted by male age. One study found that for each additional year of paternal age, there was an 11 percent increased odds of not achieving pregnancy and a 12 percent increase in the odds of not having a live birth.
Of course, even if you are young, you’re not guaranteed a baby. Young men and women can also experience infertility.
Male factor infertility isn’t always so obvious, and there are rarely symptoms. Usually, low sperm counts or inhibited sperm mobility is determined by a sperm analysis. (In other words, you’ll need to go through fertility testing to discover the problem.)
But if your partner experiences sexual dysfunction, this could be an infertility red flag.
Your weight plays a major role in your fertility. Being overweight—or underweight—can lead to trouble conceiving. In fact, obesity may be one of the most common causes of preventable subfertility.
If you are obese, research has found that losing 5 to 10 percent of your weight can jump start ovulation.
Being over or underweight can also have an adverse effect on male fertility. A meta-analysis suggests that men with a BMI below 20 may be at risk for lower sperm concentration and sperm counts, while obese men have been found to have lower levels of testosterone and lower sperm counts.
If you are having difficulty with losing extra weight, talk to your doctor. Some hormonal causes of infertility can lead to weight problems. For example, PCOS increases your risk of obesity and happens to also be a cause of infertility.
Infertility is usually associated with the inability to get pregnant. However, a woman who experiences recurrent miscarriages may also need help getting pregnant.
Miscarriage is not that uncommon. It occurs in nearly 20 percent of pregnancies.10 Repeated miscarriage is not common. Only one percent of women will miscarry three pregnancies in a row If you’ve had two successive miscarriages, talk to your doctor.
Chronic diseases, as well as their treatments, can lead to fertility problems. For example, diabetes, untreated celiac disease, periodontal disease, and hypothyroidism can increase your risk for infertility
Sometimes, treatments for chronic illnesses can negatively impact fertility. Insulin, antidepressants, and thyroid hormones may lead to irregular cycles. Tagamet (cimetidine), a medication used in treating peptic ulcers, and some hypertension medications can cause male factor infertility. These medications may cause problems with sperm production or their ability to fertilize the egg.
Some cancer treatments can lead to fertility problems. If you or your partner has gone through cancer treatments, especially radiation therapy that was near the reproductive organs, seeking feedback from your doctor is recommended.
History of STDs
Sexually transmitted illnesses (or STDs/STIs) can be the cause of infertility. Infection and inflammation from chlamydia or gonorrhea can cause blockage of the fallopian tubes. This can make pregnancy either impossible or put a woman at risk for an ectopic pregnancy.
The same applies to men. Left untreated, an infection can lead to scar tissue within the male reproductive tract, making semen transfer ineffective or even impossible.
Because chlamydia and gonorrhea do not usually cause noticeable symptoms in women, it’s important that you’ve been screened for these STDs. Many sexually transmitted infections are symptomless in women. You may feel fine while the disease silently wreaks havoc on your reproductive organs.
If you have any symptoms of an STI, see your doctor right away, and if you’re at risk of contracting an STI, get regular checks even if you are asymptomatic.
Smoking and Alcohol Habits
Just about everyone knows drinking and smoking while pregnant is a big no-no. But smoking and drinking while trying to get pregnant is also a problem.
Smoking negatively affects sperm counts, sperm shape, and sperm movement, all important factors for conception. IVF treatment success has also been found to be poorer in male smokers, even when IVF with ICSI is used. (ICSI involves taking a single sperm and directly injecting it into an egg.)
Smoking is also connected to erectile dysfunction, so dropping the habit may reverse some of the adverse effects.
In women, smoking can speed up the process of ovarian aging, bringing on earlier menopause. The good news is that if you quit early enough, you may be able to reverse some of the damage. Heavy drinking can also lead to fertility problems, both for men and women.
Most studies have found that a few drinks a week won’t cause any harm, but excessive drinking has been linked to lower sperm counts, poor sperm movements, and irregular sperm shape.3 One study found that with every additional drink consumed per week, the IVF success rate decreased.
Toxic Chemicals at Work
Does your job involve close contact with toxic chemicals? If so, you may be at greater risk for infertility and decreased sperm health.
Farmers, painters, varnishers, metal workers, and welders have all been found to be at risk for reduced fertility. If your job involves toxic chemical contact or high heat conditions, speak to your doctor. There may be more steps you can take to protect yourself.
High temperatures are bad news for sperm. You’ve most likely heard of this in relation to the boxers versus briefs argument. The thinking was that boxers, being less restrictive and having more airflow, would lead to cooler testicular temperatures and healthier levels of fertility. The research isn’t clear on whether boxers or briefs matter, although wearing extremely tight shorts or underwear, especially when made from a non-breathable fabric, may have an impact on sperm health.
More sources of sperm-troubling heat include:
Hot tubbing or long hot baths
Sitting for prolonged periods of time with your legs together (like at a desk job or while driving long distances)
Sitting with a laptop on your lap
Heated car seats
Heat damaging effects are reversible in most cases, though evidence suggests that wet heat such as hot tub exposures do not cause infertility. But removing the heat exposure can improve sperm motility. In a small study of infertile men who engaged in hot tubs at least 30 minutes a week, researchers asked them to stop for six months.15 Sperm motility counts measurably improved, but the men remained infertile. About half of them were heavy smokers, suggesting that the infertility may arise from multiple lifestyle factors that may need to be addressed simultaneously.
A Word From Verywell
About 80 percent of couples will conceive within six months, and about 90 percent will be pregnant after a year, if they are having well-timed sexual intercourse. If you don’t get pregnant after one year of trying, you should see your doctor. If you’re 35 years old or older, then you should see your doctor after six months of trying.
However, what if you have a possible sign of infertility before the one-year mark? What if you’re at risk for infertility?
In that case, talk to your doctor now. Your doctor can run some basic fertility tests. If everything comes back normal, you can continue trying on your own for a while longer. However, if there is a problem, you will have caught it much sooner, and your odds of successful fertility treatment will be higher.
Dr Bedekar Fertility Solution and IVF Clinic Thane is One of Best Infertility clinics in Thane, Mumbai. We Provide Treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE / PESA etc.
How to Understand Your Body During Menopause Women looking confused about the changes happening to their bodies Menopause is a natural stage of a woman’s life, but from weight gain to hot flashes, it’s not always an easy adjustment. Gretchen Hong, ANP-BC, UnityPoint Health, explains menopause weight gain, why the weight might seem to sit around your belly and offers advice on how to get back to feeling like yourself.
What is Perimenopause and Menopause?
Perimenopause. This is the traditional time between a woman’s normal menstrual pattern and menopause. Most women will start having hot flashes, night sweats, mood swings and will go months without periods.
Menopause. The natural stage in a women’s life officially begins when she hasn’t had a period for a full year. Worldwide, most women enter menopause between the ages of 49 and 52.
Early onset menopause. Early onset menopause occurs before the age of 40 and is caused by ovaries that are not functioning normally. Sometimes, it is caused by radiation or chemotherapy.
What Causes Menopause Weight Gain?
“The same factors that cause weight gain before menopause are also present after menopause,” Hong says. “Without proper nutrition and exercise, women will gain weight steadily after their third decade of life and continue this steady gain through menopause.”
Gradual loss of muscle mass. Part of the steady weight gain is likely due to gradual loss of muscle that happens steadily as women age. Muscle burns more calories. Strength training with weights will increase muscle mass and also help improve bone strength. Aim for 30-60 minutes of cardiovascular and weight-resistance training most days of the week.
Eating too many calories.If you eat more calories than your body burns with activity, weight gain usually happens.
Medical conditions and medication.Some medical conditions or medications you take may contribute to weight gain, like those for thyroid disorder or diabetes.
Lack of sleep.Inadequate sleep is linked to weight gain because it throws off specific hormones that control appetite. If you don’t get enough sleep, you will feel hungry and eat more than your body needs. We should try to get 6-8 hours of rest each night.
Hormonal shifts.Menstrual cycles are regulated by several hormones. When you enter perimenopause, the ovaries do not respond as well to the hormones that encourage ovulation. After menopause, the ovaries are no longer producing estrogen, so there is a shift in hormones in that way. The shift alone doesn’t cause weight gain but is a part of the equation.
Menopause and Weight Gain in the Stomach
If you feel like you’re gaining weight around your midsection, you’re not alone. However, Hong says you probably should not blame menopause alone for this struggle.
“Women tend to gain weight around the belly as they age. Genetics may also play a role in where women carry most of their weight. Hormones are also part of the story, as lower levels of estrogen influence where fat is deposited in the body.”
Diet for Menopausal Weight Gain
Unfortunately, there’s no magic bullet to keep you from gaining weight during menopause. Hong says the best thing you can do is make healthy food choices and get regular exercise. Think about things like cutting out sugary beverages, eating more fruits and vegetables and aiming for 30 minutes of exercise most days of the week.
“Women looking to make a change to their diet or lifestyle should have a conversation with a health care provider. Many women are trying to cut calories or exercise but not seeing results. A health care provider will ask about your exercise routine, learn about your eating habits and look for other causes of weight gain, like medication or medical conditions, that may be hampering your efforts,” Hong says.
Managing Hot Flashes
Perimenopause and menopause usually come with hot flashes. Take comfort in the fact that these changes happen to all women, and you’re not going through it alone. Hong suggests reaching out to other women you know for support. Hong says don’t forget to tap in to your provider’s knowledge. He/she can review your unique history and help you transition into this new phase of your life.
“I suggest dressing in layers and wearing cotton fabrics. Also, try using a fan or drinking cold beverages to keep your core temperature cool. It’s also best to avoid spicy and hot foods or beverages, which may trigger a hot flash. Also, set your thermostat to lower temperatures,” Hong says.
Breast milk is nature’s perfect baby food. It contains immunity-boosting antibodies and healthy enzymes that scientists have yet to replicate. Here are some advantages of breast milk for babies:
Protects against allergies and eczema. If there’s a history of either in your family, it may be especially beneficial for you to breastfeed. Proteins in cow’s milk and soy milk formulas can stimulate an allergic reaction, while the proteins in human breast milk are more easily digested.
Causes less stomach upset, diarrhea, and constipation than formula. This is also because breast milk is so easy for your baby’s body to break down.
Reduces the risk of viruses, urinary tract infections, inflammatory bowel disease, gastroenteritis, ear infections, and respiratory infections. “The incidences of pneumonia, colds, and viruses are reduced among breastfed babies,” says infant-nutrition expert Ruth A. Lawrence, M.D., a professor of pediatrics and OB-GYN at the University of Rochester School of Medicine and Dentistry in Rochester, N.Y., and the author of Breastfeeding: A Guide for the Medical Profession (Elsevier-Mosby). Additionally, formula-fed infants are three times more likely to suffer from ear infections than breastfed babies, and up to five times more likely to suffer from pneumonia and lower respiratory-tract infections.
Lessens the risk of SIDS Although the connection is unclear, breastfed infants account for only half as many SIDS cases as formula-fed infants do.
Makes vaccines more effective. Research shows that breastfed babies have a better antibody response to vaccines than formula-fed babies.
Protects against diseases such as spinal meningitis, type 1 diabetes, and Hodgkin’s lymphoma.You pass your baby immune factors and white blood cells through breast milk.
Lack of sleep. Inadequate sleep is linked to weight gain because it throws off specific hormones that control appetite. If you don’t get enough sleep, you will feel hungry and eat more than your body needs. We should try to get 6-8 hours of rest each night.
May make your baby smarter. Research is still inconclusive, but studies are pointing toward breastfed babies having higher IQ scores later in life, even when taking socioeconomic factors into consideration. The fatty acids in breast milk are thought to be the brain boosters.
Could help prevent obesity. Some studies show that breastfed infants are less likely to be obese later in life. The theory is that nursing mothers get in tune with signals that their baby is full, and don’t overfeed. “You have to read your baby’s ‘satiety cues’ a little better, because unlike with a bottle, you can’t see how much he’s eaten. You have to rely on your own instincts and your baby’s behavior to know when your baby is full,” says Heather Kelly, an international board-certified lactation consultant in New York City and a member of the Bravado Breastfeeding Information Council’s advisory board.
Brings baby close to you. Bottlefed babies form bonds with their parents too, of course, but the skin-to-skin contact of breastfeeding is reassuring to a newborn.
Breastfeeding Benefits for Mom
The benefits of breastfeeding don’t only extend to your baby. It turns out that breastfeeding can boost your health as well, since it:
Lowers your risk of breast and ovarian cancer Studies show that women who breastfeed have less risk of these cancers later in life.
Helps you lose pregnancy weight Because milk production burns about 300 to 500 calories a day, nursing mothers tend to have an easier time losing pregnancy weight in a healthy way—that is, slowly and without dieting. “Breast milk contains 20 calories per ounce. If you feed your baby 20 ounces a day, that’s 400 calories you’ve swept out of your body,” says Lawrence.
Triggers your uterus to shrink back to prepregnancy size.In fact, in the first few weeks, you might feel mild contractions while you’re nursing.
May lower your risk of osteoporosis. According to Lawrence, women who breastfeed have a lower risk of postmenopausal osteoporosis. “When a woman is pregnant and lactating, her body absorbs calcium much more efficiently,” Lawrence explains. “So while some bones, particularly those in the spine and hips, may be a bit less dense at weaning, six months later, they are more dense than before pregnancy.”
Heals your body after delivery. The oxytocin released when your baby nurses helps your uterus contract, reducing post-delivery blood loss. Plus, breastfeeding will help your uterus return to its normal size more quickly—at about six weeks postpartum, compared with 10 weeks if you don’t breastfeed.
Delays menstruation. Breastfeeding your baby around the clock—no bottles or formula—will delay ovulation, which means delayed menstruation. “Breastfeeding causes the release of prolactin, which keeps estrogen and progesterone at bay so ovulation isn’t triggered,” Kelly explains. “When your prolactin levels drop, those two hormones can kick back in, which means ovulation—and, hence, menstruation—occurs.” Even if you do breastfeed exclusively, your prolactin levels will eventually drop over the course of several months. Many moms who solely nurse will see their periods return between six and eight months after delivery, Kelly adds; others don’t for a full year.
Can give you some natural birth-control protection. Granted, it’s not as reliable as the pill or most other forms of birth control, but breastfeeding can keep you from ovulating if you follow these guidelines: Your period must not have resumed; you must breastfeed at least every four hours around the clock; you must not give your baby any pacifiers, bottles or formula; and you must be less than six months postpartum. According to Kelly, nighttime feedings are the most important to the “lactation amenorrhea method,” so do not let your baby (or yourself ) sleep through a feeding. “Going long stretches at night without nursing seems to be directly responsible for the return of ovulation,” she says. Prematurely sleep training your baby can also hasten ovulation.
Gives you closeness with your baby. Most moms cite this as the biggest benefit of breastfeeding. Nursing is something special the two of you share. You and baby exchange looks, noises, and cuddles during a nursing session, and communicate love to each other. “It’s empowering as a new mother to see your baby grow and thrive on your breast milk alone,” Lawrence says.
Saves you money. Breastfeeding is essentially free. According to La Leche League International, the cost of formula can range anywhere from $134 to $491 per month. That’s $1,608 to $5,892 in one year! Even if you choose to buy an electric pump, a nursing pillow, and several nursing bras, you’ll still only spend about half the cost of a year’s supply of formula.
The cost savings extend beyond your household, too. According to a study published in the journal Pediatrics, the United States would save about $13 billion per year in medical costs if 90 percent of U.S. families breastfed their newborns for at least six months.
Gives you less time off work. Your baby will be ill less often, so that means fewer sick days for you.
Cultivates friendships. “Breastfeeding helps cultivate relationships with other moms,” Kelly says. Whether it’s talking about parenting styles, nighttime feedings or engorgement, nursing allows women to forge positive postpartum relationships. Adds Kelly, “Women are supposed to be sitting together, nursing and taking care of babies.”
Makes you more eco-friendly. Dairy cows, which are raised in part to make infant formula, are a significant contributor to global warming: Their belching, manure and flatulence (really!) spew enormous amounts of methane, a harmful greenhouse gas, into the atmosphere.
Part-Time Benefits of Breastfeeding
The American Academy of Pediatrics asks new mothers to try to breastfeed their baby for a year, for optimal health benefits. But you should know that whatever amount of time you can devote to breastfeeding is better than none. For instance:
Breastfeeding for those first days in the hospital gives your baby colostrum. Formula isn’t able to change its constitution, but your breast milk morphs to meet your baby’s changing needs. Colostrum—the “premilk” that comes in after you deliver—is chock-full of antibodies to protect your newborn baby. “It’s also higher in protein and lower in sugar than ‘full’ milk, so even a small amount can hold off your baby’s hunger,” says Heather Kelly, an international board-certified lactation consultant in New York City and a member of the Bravado Breastfeeding Information Council’s advisory board.
Continuing during baby’s first three months gives your baby’s digestive system a break. When your full milk comes in (usually three to four days after delivery), it is higher in both sugar and volume than colostrum—again, just what your baby requires. “He needs a lot of calories and frequent feedings to fuel his rapid growth,” Kelly explains. “Your mature milk is designed to be digested quickly so he’ll eat often.” The proteins in cow’s milk formula as well as soy milk formula are tougher for an infant’s body to break down than those in breast milk, so the longer you can put off the transition to formula, the better.
Breastfeeding while baby starts solids gives you a smooth transition. Baby won’t go from all-milk meals straight to all baby cereal and mush — the gradual switch will last from age 4 to 6 months through baby’s first birthday. Continuing with breastfeeding while baby begins solids can cut down baby’s risk of developing allergies, including food allergies. Using your breast milk to mix baby’s cereal gives him the flavors he’s used to, and breastfeeding first thing in the morning and last thing in the evening gives him a calming (and nutritious) ritual.
For as long as you can nurse, you and your baby will feel the bonding of breastfeeding. The skin-to-skin contact and cuddly closeness you both get is a major breastfeeding benefit. Dad can get bonding time with a bottle and so can you if you need to, but nursing for as long as you’re comfortable gives you and baby a unique chance to get to know one another.
Whether you’re just starting to think about trying to conceive or you’ve been working on making a baby for a while, these tips just might help you get pregnant faster.
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If you’ve got a bad case of baby fever, chances are you’ll try just about anything that could help you fast-track conception. But before you start chanting baby-making mantras or standing on your head, there are plenty of other things you and your partner can try to get pregnant faster — and some of them are surprisingly simple. Just remember, no single strategy can guarantee success, but these ten tips can go a long way toward putting a bun in your oven.
Say bye-bye to birth control sooner rather than later
If you use the pill, patch or shot — or another form of hormonal contraceptives — the sooner you stop, the faster your cycle can return to its natural groove. Hormonal contraceptives usually contain a combo of estrogen and progesterone, which keeps you from getting pregnant by suppressing ovulation or preventing implantation. That’s why it can take a few months after going off birth control for your hormones to get up to speed again and for your period to come regularly.
Talk to your practitioner about the best time to get off your birth control: Generally, three months is the preferred time for women using the pill or patch, but it can take up to nine months (or longer) for your reproductive system to bounce back if you use the Depo-Provera injection.
Check in for a checkup
It’s a good idea to book an appointment with your practitioner (or midwife) to get some help with your make-a-baby to-do list, like ditching meds that aren’t baby-friendly and making sure your body (and your partner’s) is in its best baby-making shape.
A head-to-toe exam can screen for chronic conditions that might interfere with conception, such as thyroid disorders or ovarian cysts, and identify any fertility issues. Once you get the word that all systems are go, you can get down to business — getting pregnant.
Work out wisely
Study after study shows that being fit can make you more fertile. Not only does exercise help you shed unwanted pounds (excess weight can be a fertility buster), it also lowers blood pressure, reduces your levels of the stress hormone cortisol and increases blood flow to reproductive organs — all necessary for conception. But don’t overdo it. Other research shows that super-vigorous workouts can derail your pregnancy plans, especially if your weight is already where it should be, even though it can help overweight or obese women get pregnant faster.
Why the discrepancy? Fast-paced aerobics like running or cycling can mess with your menstrual cycles — and even temporarily stop ovulation — but can also reverse the harmful effects of being overweight. To find a balance between working out too hard and not hard enough, talk to your doctor. In the meantime, you can always try low-impact exercise like walking
Choose the best fats — and help your partner do the same
What you eat matters if you want to get pregnant faster. After all, healthy foods not only fuel fertility but also build a healthier baby. But did you know that when it comes to getting pregnant faster, reaching for the right stuff is important for your partner too? Healthy fats like omega-3s can boost his sperm count and motility, while saturated fats (the kind found in chips and fast foods) can sabotage sperm size and shape, making them less hardy, according to one study.
So encourage your hubby to lay off the burgers and dig into some salmon, sardines, leafy greens and walnuts to keep his swimmers in tip-top shape.
Don’t forget these other sperm-boosting foods
Add these fertility foods to your man’s menu:
Oysters – We’re not sure if oysters are an aphrodisiac, but we do know that their zinc content pumps up the production of sperm and testosterone. If your partner’s not a fan, he can get his share of zinc from lean beef, poultry, dairy, nuts or eggs, though oysters have the highest concentration of this baby-making nutrient.
Fruits and veggies – Produce is rich in the vitamins that can help protect your guy’s sperm from cellular damage. He can get folate from leafy greens — men who don’t get enough of this B vitamin tend to have sperm with abnormal chromosomes. Give him plenty of citrus fruits, tomatoes and berries for vitamin C (which can boost sperm quality) and carrots, red peppers and apricots for vitamin A (which keeps sperm from getting sluggish). Or serve sweet potatoes, which are rich in all three — folate, A and C!
Honey and pomegranate juice – Honey contains boron, a mineral that may increase testosterone, and pomegranate juice may up sperm count and quality.
Take a prenatal vitamin
A prenatal vitamin is good insurance for you and your future baby. Studies show downing a daily supplement can lower your risk of giving birth prematurely and even stave off morning sickness. But that’s not all a prenatal can do. A recent study found that women undergoing fertility treatments who were taking prenatal multivitamins were twice as likely to get pregnant as women who were undergoing the same treatments but taking only folic acid.
While this finding isn’t a guarantee that you’ll get pregnant faster, popping a prenatal once a day is always a smart move when you’re TTC (or a mama-to-be).
Boost your dairy and iron intake
Besides eating right and taking prenatal vitamins, try to fit in one serving of full-fat dairy a day as part of your plan to get more calcium. Research shows that one serving of whole milk or cheese — or yes, even a scoop of full-fat ice cream — can lower your chances of ovulatory infertility (the inability to produce healthy eggs).
Also aim for two servings a day of iron-rich foods like leafy greens, beans and lean meats since some research shows that anemic women can have irregular cycles.
Cut down your caffeine intake…and cut out other vices
There’s a whole host of studies showing that too much caffeine and alcohol can derail your campaign to conceive. So if you really want to get pregnant soon, limit your caffeine intake to about 200 mg per day — which is the equivalent of about two cups of coffee. (If you’re undergoing fertility treatments, your doc may lower that limit even more.)
But cut out alcohol altogether and tell your partner to decrease his drinking too — it can do a number on your fertility and his. And though it probably goes without saying, nix nicotine now if you haven’t already; it can cause major cell damage to your eggs and increase the chances of miscarriage once you do get pregnant.
Skip the lubricant
If you’re trying to get pregnant faster, get your juices flowing with some good old-fashioned foreplay instead of reaching for the lube. Oil-based lubricants (like massage oil) can change your cervical mucus and the pH of your vaginal tract, making it more difficult for your partner’s sperm to find its way to the promised land.
Even saliva can turn into a sperm-killer. An alternate get-in-the-mood idea: Watch a sexy movie together — doing so actually boosts the quality of your guy’s sperm. (If these tactics don’t do the trick and you find that you’re simply too dry to get the deed done, try a dime-sized dollop of a water-based lube like K-Y.)
Don’t worry too much
Studies show that extreme stress can lower your chances of getting pregnant by causing hormone levels to go haywire and decreasing cervical mucus. We’re talking about high anxiety here — not run-of-the-mill frustrations like a demanding boss or tantrum-ing toddler.
But even if you’re not at freak-out levels, it can’t hurt to keep your nerves in check by avoiding work overloads, hitting a yoga or Zumba class, listening to music or venting to your partner or a sympathetic pal. Another plus to finding time for R&R now: Once you do make and deliver a baby, “me” time will be a whole lot harder to nab.
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“Eat a varied, balanced diet,” she says . “If you’re vegan, think about calcium-fortified foods.” Wholegrains, protein and vegetables help to regulate blood sugar and may reduce your cravings for high-fat and high-sugar foods.
But, with breastfeeding burning about 300 calories a day, this is not the time to cut calories.
“As you’ll be feeding through the night as well as the day, it may be an idea to take a tuck box to bed,” says Moffett.
Take care of your emotional and mental health
Breastfeeding, like all elements of early parenting, may be different from what you expected. You may feel tired, frustrated, confused or helpless.
According to research by the NCT in 2017, half of mothers experienced mental health problems at some time during pregnancy or within the first year of their child’s birth. If you feel in need of support, ask your GP, midwife or health visitor about breastfeeding clinics, drop in sessions and support groups. Help may be available locally but, if not, there are several national helplines in the UK. Check the NHS website for details.
Get enough rest
The pressure to relax can feel, ironically, rather stressful when your schedule is being dictated by a small baby. So, instead of telling yourself to sleep whenever the baby does, simply try to do things that make you happy. “Get rest,” advises Tamsin English, a baby feeding supporter based in east London.
“It doesn’t have to be sleep – it could just be lying on the sofa, watching TV, or listening to music. Anything that helps you feel less frazzled.”
Be breast aware
While breastfeeding, take the time to look at your breasts in the mirror, and check them regularly for signs of tenderness. “If you start to feel fluey, have a red area on one of your breasts, or if your breasts feel painful, tell your doctor, midwife or health visitor,” says Moffett. These can be the early signs of mastitis, a painful condition caused by a buildup of milk in the breast.
If you suspect mastitis may be coming on, the NHS recommends massaging the affected area in a warm shower, continuing to breastfeed, trying different positions to stimulate the blocked area and maybe starting your baby feeding on the affected breast to try to drain any blockages.
Look after your back
Breastfeeding can cause aches and pains, particularly if you don’t watch your posture. There are different breastfeeding positions that may suit parent and baby – from the rugby hold to the cradle hold, from lying flat to lying on your side, or even the jazzy sounding “koala” position. The Medela website has useful pictures and notes of several of these positions, or you can ask to be shown them at breastfeeding drop-ins, which are usually run by local health services.
The excessive hormonal production associated with PCOS can interfere with a woman’s ability to ovulate — and it may also lead to skin and weight problems, and excess hair growth. Discover treatment options that may help.
Many people aren’t aware of polycystic ovary syndrome, or PCOS, but it’s not uncommon — the condition affects 5 percent to 10 percent of women of childbearing age. PCOS interferes with a woman’s menstrual cycle and her ability to release eggs through monthly ovulation, and it is the most common cause of female infertility.
PCOS develops because a woman’s body produces excessive levels of androgens, which are sometimes called “male hormones,” but are also naturally produced by females. When androgen levels are too high, it can interfere with the release of eggs through ovulation.
Here’s something else to consider: While researchers haven’t proved that being overweight or obese will cause PCOS, many women who have PCOS do carry excess weight.
It’s not clear what causes a woman to develop PCOS, either, but researchers believe these factors may play a part:
Genetics. PCOS tends to run in families, so if your mother or sister has PCOS, you are at higher risk of developing it.
High insulin levels. Women with PCOS tend to have high levels of insulin, which is thought to increase the production of androgens.
Common PCOS Symptoms
Since excessive production of androgens can affect many areas of your body, PCOS symptoms vary considerably. PCOS symptoms may include:
Missed periods, or an irregular menstrual cycle. The excessive level of androgens that is associated with PCOS can make your menstrual periods infrequent, irregular, or even nonexistent.
Infertility. Since women with PCOS may not ovulate, they often have trouble getting pregnant.
Excess hair growth. The hormonal imbalances associated with PCOS can lead to excess hair growth on your back, chest, stomach, face, thumbs, and even your toes.
Ovarian cysts. Since eggs are often not released from the ovarian follicles of women with PCOS, the immature follicles can fuse together to form large, painful cysts on the ovaries.
Skin problems. Women with PCOS often experience oily skin, acne, dark patches of skin, or dandruff.
Weight problems. It is still unclear whether weight problems lead to PCOS, or vice versa, but women who are obese are at increased risk of having PCOS.
Miscarriage. If they do get pregnant, women with PCOS have an increased risk of miscarrying.
How PCOS Is Treated
Even though there is no cure for PCOS, its symptoms can often be managed, and fertility treatments can help some women with PCOS get pregnant. Lifestyle changes and treatment options that may be used to help manage PCOS include:
Birth control pills. The Pill can reduce androgen levels, help regulate menstruation, and even clear acne in women who have PCOS.
Weight control. If you are overweight, losing weight can be a very important part of PCOS treatment. Losing as little as 10 percent of your body weight can help regulate your insulin levels, and may resolve your symptoms and help restore your fertility.
Dietary changes. Studies have shown that certain changes in your diet aimed at lowering your blood sugar levels and improving the way your body uses insulin may be able to help improve PCOS symptoms. So consume a diet low in saturated fat and one that consists of no more than 30 percent of total calories from fat. Avoid highly processed foods and foods with added sugars, and opt for fruits, vegetables, whole grains, and lean meats. Also, spread your calorie intake throughout the day, eating small, frequent meals.
Diabetes medications. Though the U.S. Food and Drug Administration (FDA) hasn’t approved it yet for treating PCOS, metformin, a type 2 diabetes medication, has shown promise in reducing PCOS symptoms.
Fertility treatments. Certain fertility medications, including Clomid and Serophene (clomiphene), metformin with clomiphene, and gonadotropins, can help stimulate ovulation in women with PCOS to help them become pregnant. Also, in-vitro fertilization (IVF) can successfully help women with PCOS become pregnant.
Anti-androgens. If cosmetic problems are a concern, anti-androgen medications, such as Aldactone (spironolactone) and Proscar and Propecia (finasteride), can help reduce acne and control excess body hair growth.
Surgery. While surgery is not used as a first-line treatment for PCOS, a procedure known as “ovarian drilling” has been shown to stimulate ovulation in women with PCOS. Ovarian drilling involves laparoscopic surgery to puncture the ovary with an electrically charged needle to lower androgen levels, which may help stimulate ovulation.
If you are concerned you may have PCOS, talk with your doctor. The earlier PCOS is diagnosed and treated, the more likely you are to avoid complications.
Whether you’re thinking about getting pregnant or have already been trying, it’s never too early (or too late) to evaluate your lifestyle choices. Starting healthy habits – or getting rid of bad ones – can measurably improve your overall health. And some lifestyle changes may promote fertility in both you and your partner.
Below we’ve outlined practical recommendations that can help increase fertility among men and women.
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How to Improve Male Fertility
Getting pregnant requires healthy sperm, but your sperm may only be as healthy as you are. Here are ways you can help maximize the quality and quantity of sperm your body produces:
Stop smoking. Men who smoke tend to have lower sperm counts, and the sperm they produce may not be properly formed.
Lose weight. Research suggests that obesity affects male fertility in many ways. Excess weight can cause hormone changes that reduce fertility. It is also linked to lower sperm counts and sperm that don’t move quickly enough. Understanding Body Weight and Fertility
Reduce your alcohol consumption. An occasional beer or glass of wine isn’t likely to harm sperm production. But frequent drinking can lower testosterone levels, reduce sperm count and cause erectile dysfunction.
Don’t take drugs. There are many well-known reasons to avoid illegal drug use, but their impact on male fertility is often overlooked. Cocaine and marijuana use can reduce the number and quality of your sperm, and anabolic steroids can shrink your testicles. If you take legal drugs (such as prescription medications or herbal supplements), check with your doctor or a fertility specialist to make sure they don’t impact sperm production.
Practice safe sex. Unprotected sex, especially with multiple partners, increases your chances of getting a sexually transmitted disease (STD). Men infected with an STD such as chlamydia or gonorrhea may experience fertility problems. These include low sperm count, poor sperm movement and sperm DNA fragmentation.
Don’t get overheated. Elevated temperatures, especially around your scrotum, may reduce sperm production. Many doctors recommend you limit your time in hot tubs and saunas. You should also avoid tight-fitting pants and placing your laptop computer directly on your lap during use.
How to Improve Female Fertility
As a woman, you’re likely aware that it’s important to make healthy lifestyle choices during pregnancy. But you may be less familiar with lifestyle choices that can improve fertility.
Adopting these healthy habits may increase your chances of getting pregnant and help you set the stage for a healthier pregnancy:
Stop smoking. Some evidence shows that smoking ages the ovaries and decreases your supply of eggs. It also harms your cervix and fallopian tubes and increases your risk of ectopic pregnancy and miscarriage.
Maintain a healthy weight. Obesity can harm your health in several ways, including interfering with your ovulation. But women who are severely underweight are also at increased risk for ovulation problems. Whether you need to lose weight or gain it, aim for a healthy body mass index (BMI) to help maintain normal ovulation. Understanding Body Weight and Fertility
Reduce your alcohol consumption. It’s common knowledge that women shouldn’t drink alcohol while pregnant. But you may not be aware that frequent drinking before pregnancy is linked to ovulation disorders. If you’re trying to get pregnant, try to avoid alcohol completely.
Limit your caffeine intake. Scientists still aren’t sure how much caffeine is “too much” when it comes to infertility. You don’t need to rule out caffeine completely, but try limiting your daily caffeine consumption to 200 mg per day, especially when you’re trying to conceive. That’s the equivalent of about two, eight-ounce cups of coffee per day.
Practice safe sex. Having unprotected sex, especially with multiple partners, increases your chances of getting chlamydia, gonorrhea or other sexually transmitted diseases (STDs). These infections can permanently damage your fallopian tubes and uterus.
Fertility Tips for Both Partners
Together you and your partner are hoping to get pregnant and become parents. And together you can make some lifestyle adjustments that benefit your overall health and wellness as well as your fertility.
Having a supportive partner who helps you tackle your goals may be the key to maintaining healthy lifestyle choices, including:
Tweak your diet. If your busy schedule has you reaching for packaged snacks and other processed convenience foods, your body may not get the nutrition it needs. Preparing more meals at home and adding more fresh fruits and vegetables, whole grains and lean protein to your diet are an easy place to start. Besides nourishing your body, you may shed excess weight and gain energy along the way.
Acknowledge and manage your stress. None of us can avoid stress. But for some couples, trying to get pregnant can cause extra worry or anxiety, especially if one or both of you has concerns about infertility. If you feel like stress is affecting your health or your relationship, consider talking to a licensed counselor or psychologist who can help you with coping strategies. You may also enjoy trying new activities that can help relieve stress, such as yoga, meditation or massage.
Bump up your exercise. Moderate physical activity, like taking a walk with your partner after dinner, can do wonders for your health. Regular exercise not only helps promote weight loss and a healthier body, it can help ease stress. But the key word is “moderate” – women who take part in frequent, intense exercise may experience ovulation problems. For that reason, many doctors suggest limiting vigorous activity to no more than five hours per week.
Still Having Trouble Getting Pregnant?
Lifestyle changes alone may not help you get pregnant if you or your partner have a medical condition that affects fertility. If you’ve tried to get pregnant for more than a year – or if you are a woman over 35 who has tried for more than six months – you may want to consider seeing a doctor for fertility testing.
Generations Fertility Care specializes in female infertility and male infertility. In fact, our team includes the region’s only fellowship-trained male infertility specialist, Dr. Daniel Williams.
We also offer a unique couples clinic, which provides simultaneous male and female infertility testing. We’ll help you get the answers you need in an efficient and caring manner.
Dr Bedekar Fertility Solution and IVF Clinic Thane is One of Best Infertility clinics in Thane, Mumbai. We Provide Treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE / PESA etc.
it’s New Year and you can make a difference in 2020. Oh yes! You can do it with some positive New Year resolutions. New Year resolutions become completely achievable when you’re sorted with your priorities and can do anything to get these things done. Though, sometimes it becomes difficult to find out ideas which should be in our New Year resolutions.
If you’re struggling to find it out, here are some New Year resolution ideas which can make this year better for you.
1. Consume Healthy Diets
Healthy diet habits in New Year resolutions will demand a change of your mindset about foods that you eat daily. Especially, if you consider yourself as a foodie, it is going to be hard to develop practice. But, have you ever thought of why we should develop this practice?
A good food habit is not only going to benefit your physical, mental and emotional health but also, can combat diseases, boost your energy doing many more wonders. To improve your overall well-being, start practising a good food diet now!
2. Do Digital Detox
You should take a break from the gadgets and spend some time on doing what you love to do. And, it’s important. It’ll be an impractical suggestion to say stay away from technology and social media platforms but, you can always reduce your time there.
Doing Digital Detox will help you to reduce stress, increase attention span, improve your sleeping patterns providing other beneficial things.
3. Try Learning New Hobbies
Finding a new hobby isn’t always an easy thing. But, if you find one, a new hobby can help you to stay present focusing on the moment. Other than this, new hobbies do help to take new challenges, clear visions about your goals allowing you to explore yourself and your talents.
Additionally, new hobbies can give you some additional income as well.
4. Whenever Possible, Travel
Exploring new places can help you to gain a lot of treasure moments in your life. To do this, you just need to plan your work schedule accordingly, mange your weekend plans and be ready with your backpack. When you start travelling, you’ll realise how it can give a better understanding of different cultures, increase eagerness for listening to new stories, reduce workplace stress and enhance your creative abilities.
So, take out some time from your day-to-day responsibilities and travel as much as possible.
5. Start Saving More
Beginning of a year is always the best time to outline a better budget plan to save more money. But, whatever plan you make for the rest of the year, you need to assure that you will stick to it. Apart from saving money, this New Year resolution will help you to fulfil your dreams, at the end of the year.
6. Be Aware of Gossiping
No wonder, every people gossip about something or someone. But, do you know, gossiping about people mostly spreads negativity around you? Not only that, but people can also stop trusting you. They may think several times before telling you something serious if they especially know you love to do gossiping.
This is why, be aware!
7. Practice Yoga and Meditation
We often forget to take out some time to maintain our inner balance. Practising yoga and meditation can help to create mental clarity, increase your body awareness, relaxing the mind sharpening your concentration power.
This should be your one of those priorities which you’ll not fail to do in your daily life. You’ve to make it a priority to improve your mental well-being, this year.
8. Go Green
Going green goals will show your concern for society over increasing pollution. Here, gardening can be one of those ways which can be easy to implement. It does not only have mood-boosting benefits but also, it can help to combat your loneliness.
Plant a tree for a greener future.
9. Read Books
Choose good books and read. Reading good books will surely improve your vocabulary skills and give unique ideas to shape your life.
At the end of the year, be assured, you’ll always be in the gaining side if you adopt this habit.
10. Give to Charity
We don’t live in a world where everyone has everything. For this reason, we should always help people who are in need.
Donating money to charity will not only give you a sense of pleasure and make you happy, but also, motivate others to do their part to build a better society.
If you have endometriosis, you know it causes pain and cramping, which can sometimes be severe, especially during your period. It can even create problems when you want to have a baby. But what exactly is endometriosis and what causes all the symptoms that are associated with it?
Endometriosis occurs when tissue that should line the inside of your uterus, the endometrium, grows outside of it instead. Even though the tissue is outside of your uterus, it still acts like it should during your menstrual cycles. That means at the end of your period, this tissue will break apart and bleed.
However, the blood from this tissue has no place to go. Surrounding areas may become inflamed or swollen, and scar tissue and lesions can develop. The most common site for endometriosis is on your ovaries.
Many times, endometriosis has no symptoms. When symptoms are present, they may include:
Abdominal cramps or back pain during menstruation
Severe menstrual cramps
Painful bowel movements or urination, especially during menstruation
Abnormal or heavy bleeding during periods
Difficulty becoming pregnant
Doctors don’t know exactly what causes endometriosis. Some experts think that menstrual blood with endometrial cells travels back through the fallopian tubes and passes out into the pelvic cavity where the cells stick to the organs. This is known as retrograde menstruation.
Genetics may also play a role in whether you get endometriosis. If your mom or sister have it, you’re more likely to get it, also. And research shows that when there is a hereditary link, the disease seems to be worse in the next generation.
Some women with endometriosis also have immune system disorders. But doctors aren’t sure whether this is a cause or an effect of the endometriosis.
If you have any symptoms of endometriosis or are having difficulty becoming pregnant, contact your gynecologist. There are several things she can do to determine if you have endometriosis, including:
Pelvic exam and history
There is no known cure for endometriosis. Treatments usually include surgery or medication to manage symptoms.
Pain medication. If your symptoms are manageable with over-the-counter medications, your doctor will likely suggest you take a pain reliever such as an NSAID like ibuprofen (Advil, Motrin) or naproxen (Aleve). If these don’t relieve your pain, talk to your doctor about other options.
Hormones. Hormonal therapy is used to minimize the amount of estrogen your body creates, and to prevent your menstrual period. This helps lesions bleed less, which decreases inflammation, scarring, and cyst formation. Common hormones prescribed include:
Surgery. For some cases, surgery to remove as much of your endometriosis as possible may be necessary. In some cases, surgery improves symptoms and may increase your chances of pregnancy. Sometimes pain returns, though. Your doctor can perform surgery laparoscopically, which is less invasive, or through standard abdominal procedures, so be sure to discuss all of your options.
In the most severe cases of endometriosis, a hysterectomy to remove the ovaries, uterus, and cervix may be the best option available. This is usually considered the last option, especially if you still want to have children.