You may have heard your doctor drone on about maintaining a healthy weight, but you may not know your weight can affect ovulation and fertility. This rule applies both if your overweight and if you're underweight. Aim for a BMI between 20 and 27.  If you don't know your BMI, ask your doctor, or use an online calculator where you put in information like your height, weight, and age.  Eating a healthy diet, full of fruits, veggies, whole grains, lean protein, and dairy can help you lose weight if you need to and may also help your fertility. Some women have luck eating some vegetable-based protein (such as nuts and beans) in place of meat-based protein to increase the chances of ovulation. Others find eating at least one serving of full-fat dairy a day helped increase their chances. If possible, stick to sleeping at night. If you have a job that puts you on the night shift, see if you can switch to the day shift. Sleeping during the day may throw your hormones off-balance, which in turn may mess up your ovulation. Plus, most people get better sleep at night. Getting enough sleep (7 to 8 hours) may also be helpful. You don't have to skip that morning cup of Joe that jolts you into your day. However, if you're downing more than 200 milligrams (or more than 2 cups) in a day, it could be affecting your fertility and ovulation.  For reference, a typical 8-ounce cup of coffee has anywhere from 95 milligrams to 165 milligrams, while black tea ranges from 25 milligrams to 48 milligrams. if you do. You may have been looking for a reason to quit, and here's the perfect one. Smoking can decrease your fertility overall, including ovulation. So put out that cigarette, and ask for help. Quitting is always easier with help!  Support groups can help, as can letting your friends and family know that you're quitting. They can help you when you're feeling restless and need something to do besides smoking. You probably don't need to give up alcohol altogether, but you should skip drinking binges. A glass of wine every now and then is fine, but chugging shots and beers on Friday night is probably not going to do you any favors when it comes to ovulation.  It's also a good idea to avoid recreational drugs altogether, such as marijuana and cocaine. Don't get too excited here. You still need to exercise. But when you exercise too hard, it can affect your ovulation, which is especially true for professional athletes. To increase your chances of ovulating, you shouldn't engage in extreme exercise more than 4-5 hours each week. Talk to your doctor about what's best for you.
ارجعي للوزن الصحي لتدعيم خصوبتك. حاولي تناول الخضروات المرتكزة على البروتين والألبان كاملة الدسم. نامي ليلًا للحفاظ على توازن معدلات الهرمونات. قللي من استهلاك الكافيين. اقلعي عن التدخين قللي من استهلاك الكحول. خففي من ممارسة التمارين الرياضية.