Pregnancy training

Reproductive health

May 2, 2019

Reproductive health

There are many factors that affect your fertility, such as age, lifestyle and diseases. If you are planning to become pregnant or trying to become pregnant, you should review what you can do to increase your fertility. 

The most obvious factor that affects a woman’s fertility is age. Women are at their most fertile between 18-25 years. Already at 30 fertility starts to decrease, and after 40, the likelihood of becoming pregnant is significantly lower, and the risk of miscarriages increase. 

If you are planning to have children, you should review your health condition. To increase your chances of becoming pregnant, a good diet and good exercise habits are important. I recommend at least 150 minutes of physical activity a week at least moderate intensity (meaning you get sweaty and increase your heart rate). If you perform high intensity training, the recommendation is at least 75 minutes per week. You can also combine moderate and high intensity workouts. In addition to exercise, you should review your eating habits. To increase your chances of getting pregnant, you should eat varied and regularly.  

  • Eat a minimum 500 g of fruits and vegetables every day
  • Eat fish rich in omega-3 acids 2-3 times a week (I recommend salmon, mackerel and herring)
  • Make sure you get enough vitamins and minerals, I recommend drinking light milk, natural light sour milk or natural light youghurt (about 5 dl per day).  
  • Make sure you eat a mix of different healthy protein sources (e.g. peas, beans, lentils, egg, chicken and meat)
  • Choose carbohydrates which are nutritious and healthy (e.g. bulgur, quinoa, potatoes, rice, pasta). 
  • Drink water to your meals and when you are thirsy

Additional factors that affect fertility are sleep, stress, recovery and good relationships. If you want to increase your chances of becoming pregnant, make sure you are giving your body what it needs to start the miracle of life.

Pregnancy food schema

... - Headcoach & personal Trainer - Bachelor in sport science - Cert. Eleiko personal trainer

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[…] To maintain a healthy weight and have a healthy weight gain during pregnancy you need to have a healthy lifestyle.  […]

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