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A vital organ in a woman’s body, your uterus forms the basis of your reproductive system. Your uterus plays such a pivotal role in your fertility that it is crucial to focus on promoting a healthy uterus as you start trying to conceive. Ensuring optimal uterus health is essential for enhancing your chances of successful conception. These are our tips for strengthening and promoting a healthy uterus.
Why is a healthy uterus so important?
The main function of your uterus is to nurture the fertilized ovum. Once the fertilized ovum is implanted into the endometrium, it derives nourishment from uterine blood vessels and eventually becomes an embryo and then a fetus.
There are a number of things that can cause your uterus not to function properly during this time, including:
- Irregular or heavy menstrual bleeding
- Uterine fibroids
- Adenomyosis
To increase your chances of fertility, use these guidelines to keep a healthy uterus, and prevent complications.
1. Eat a more balanced diet
According to a study published in Obstetrics and Gynecology, eating red meat could double your risk of developing uterine fibroids, whereas eating plenty of vegetables cuts your risk by 50%.
The indole 3 carbinol compound found in cruciferous vegetables, such as broccoli, cauliflower, cabbage, and brussel sprouts, not only improves your estrogen metabolism, it may also help your body eliminate excess estrogen.
Learn more about a balanced fertility diet here.
2. Talk to your doctor about supplements
In a National Institutes of Health study, there was evidence that appropriate amounts of Vitamin D could shrink uterine fibroids. Folic acid is another critical supplement to take while pregnant, but it could also help with fertility.
Likewise, deficiency in certain nutrients could reduce your overall uterine health. After eating a more balanced diet, talk to your doctor about supplements that could help you. In addition to vitamin D and folic acid, these may include omega-3 fatty acids, vitamin B12, vitamin E, vitamin C, iron, and zinc.
3. Reduce your caffeine intake
In large amounts, caffeine can aggravate uterine fibroids because it can increase estrogen production.
According to a study published in Fertility and Sterility, women who consume 500 milligrams of caffeine daily (the equivalent of four to five cups of coffee) produce 70% more estrogen in the follicular phase of their menstrual cycle than women who consumed less than one cup of coffee per day.
Still need caffeine? Turn to gentler green tea and slowly taper off your intake.
4. Move more
If you have a job where you are seated for long periods of time, this could compromise the blood flow to your uterus.
Take frequent standing or walking breaks to get moving. When possible, incorporate mindfulness activities into these breaks. As we’ll discuss, reducing stress is another important way to promote a healthy uterus, and these two complement each other well.
5. Exercise mindfully
A study in the American Journal of Epidemiology found that physical activity can reduce the development of uterine fibroids, especially among those who exercised vigorously for four hours each week.
That being said, too much exercise could actually hamper fertility. In these cases, walking and fertility yoga are two of the best ways to promote circulation and improve strength and flexibility of the muscles surrounding the uterus.
Talk to your doctor about your unique health factors to determine an appropriate exercise regimen while trying to conceive. If you’re undergoing fertility treatments, you can read our guide to IVF and exercise here.
6. Kick the smoking habit
Multiple studies point to smoking as a large culprit in fertility issues. One study found that it can affect uterine receptiveness. Those who smoke take longer to conceive.
Smoking also ages up your ovaries and can decrease overall health. Quitting can be difficult. Talk to your doctor so you have the tools you need to quit successfully.
7. Reduce stress when possible
Chronic unchecked stress can also lead to an array of bodily changes. From increased weight gain to inflammation in the body to irregular menstruation, chronic stress is a known culprit in reducing uterine health.
As noted, incorporate mindfulness when you can whether in the form of fertility yoga or meditation. Also, focus on more consistent and higher quality sleep. You can find more actionable tips for relaxing here.
How to have a healthy uterus for pregnancy
If you’re in Louisiana or our neighboring states, we welcome you to reach out to The Fertility Institute. Our Louisiana fertility clinic team is here to help you prepare your body for pregnancy or diagnose what may be causing any fertility challenges. We incorporate a variety of approaches, knowing that a healthy uterus starts with a healthy body and mind.
Our team is here to help you create the family of your dreams like we’ve done for our patients for over 30 years.
Call or message us to make your first appointment!
