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Maintain a healthy body weight to keep your hormones regulated. Exercise for at least 30 minutes a day for reproductive health. Eat a healthy diet Get regular sleep to support your reproductive health. Stay still for 20-30 minutes after sex if you're a woman.
A healthy BMI has been linked to increased fertility in both men and women. This is because your weight affects your body’s hormone production. Being overweight leads to decreased sperm production and testosterone in men and decreased frequency and consistency of ovulation in women. Talk to your doctor to find a healthy weight for you and your partner, and do your best to reach and maintain it while trying to conceive.  A normal BMI is between 18.5 and 24.9. You can find a BMI calculator online through the NIH or Mayo Clinic. Being underweight can also affect ovulation and sperm production. Talk to your doctor if you need to put on weight in a healthy way. Exercise helps you maintain a healthy weight and also supports reproductive health for men and women. Daily exercise may help women have regular periods and ovulation, which can help with conception. Additionally, it may help you have a healthier pregnancy. Similarly, exercise can help increase a man’s sperm count and sperm mobility, which can help you conceive.  Cardio exercise includes anything that gets your heart pumping, like a brisk walk running, cycling, swimming, or aerobics. Note that women should stick to a moderate exercise routine as vigorous exercise reduces progesterone levels, which is an important hormone for ovulation. You should limit vigorous exercise to fewer than 5 hours each week. by choosing lean protein and fresh produce. While there’s no specific diet for fertility, eating nutritious meals supports your overall reproductive health. Focus on a diet rich in fruits, vegetables, legumes, whole grains, lean protein (such as fish and skinless chicken), and healthy fats. Limit your consumption of processed and sugary foods.  A healthy diet is especially important in men because a poor diet can inhibit sperm function. Women trying to get pregnant may have additional needs for protein, vitamins, calcium, iron, and folic acid. Your doctor may recommend supplements to boost your reproductive health and prepare your body to carry a baby. Inconsistent or irregular sleeping patterns can throw your hormones off balance, especially for women. Do your best to go to bed and wake up at the same time every day, even on weekends. This keeps your schedule regulated and prevents your hormones from getting out of balance. If you work nights, this can cause irregular sleep patterns. Try switching to a day shift temporarily if you're trying to get pregnant. This helps the sperm travel up into your uterus and fertilize your egg. After sex, lay on your back and stay in this position for 20-30 minutes before moving. This increases your chances of getting pregnant. Placing a pillow under your hips can help the sperm travel back into your uterus.