How Staying Fit Can Boost Your Reproductive Health
Life style choices at young age have huge impact on reproductive health and fertility. Reproductive function or planning for pregnancy is something which one doesn’t care of in early twenties. This is the time when the individual is more focused on education or building up the career, reproductive health becomes secondary to them.
We need to understand that reproductive health should also be taken care of since beginning and our life style and eating habits has a big role in keeping ourselves physically and mentally fit.
Staying fit means both physical as well as mental. To know how fitness boost up the reproductive health, here are some points to incorporate in your day to day routine.
To know about reproductive organs
Many people seem unaware of reproductive and sex education. We should at least know the basics of reproductive organs, their function, how to take care of them and maintain good hygiene. Knowing this is the first step to maintain healthy relationship with reproductive health.
Exercise Regularly
Physical activity contributes to overall health – physical, reproductive and mental. Optimum BMI ranges from 19- 25. If BMI is less than 18, that means either you are not taking enough calories, exercising vigorously or some medical issue which needs to be ruled out. Low BMI may result in erratic egg formation and fertility problems. Intense exercise leads to hormonal disturbances and menstrual irregularities.
Regular moderate exercise for 45- 60 min, 5 days/week helps in maintaining the optimum BMI, improves quality of life and emotional wellbeing.
Exercise also helps in controlling hormonal disturbances especially in PCOD, thyroid problems and helps in conceiving. One must remember that any physical activity is better than no physical activity, try not to sit at one place for more than 30 min, take a break and move around.
Healthy Balanced diet – high in fibers, complex carbohydrates, proteins and fat. Avoid saturated fat. Enrich yourself with fruits and vegetables to provide sufficient minerals, vitamins and anti oxidants. Avoid refined, preserved and junk food. Restrict intake of soda and other aerated drinks. Include nuts and seeds rich in essential minerals, fiber in your diet. Do not miss any meal and try to have early dinner. Have plenty of fluids to keep yourself well hydrated, it also reduces the risk of recurrent urinary infection.
Avoid alcohol and smoking – as they both have deleterious effects on the hormones and gametes. Smoking also causes vasospasm thus reducing blood supply to the organs and erectile dysfunction.
Mental health and fitness - plays an equally important role in maintaining reproductive health. Avoid taking stress, indulge yourself in some kind of activity or hobby that keeps you happy and positive. Give yourself some time and go out for vacations.
Prevention of Infections
· Menstrual health & hygiene - plays very important role to maintain reproductive health. Use soft, cotton sanitary pads and change them frequently depending upon the amount of flow. Better to avoid tampons as they may increase the chances of vaginal infection. Track the date of your cycle and consult a doctor in case of any irregularities.
· Avoid sexually transmitted diseases - use proper contraception to prevent these infections.
· Avoid unwanted pregnancies and abortions to prevent the risk of infection.
· Recurrent urinary and vaginal infections are also the cause of concern and reduces fertility.
Staying active and fit not only boost up the reproductive function but also boost up your mood, elevates self esteem, reduces anxiety, depression and stress to a great extent.
