by Dr.Agilan Arjunan, Fertility Specialist & Gynaecologist, evelyn Fertility & Women Specialist Clinic ( PJ, Malaysia)
When a couple is attempting to get pregnant, especially if they have been trying for a while, stress might arise. In Malaysia and many other Asian countries, there is frequently social and cultural pressure to get pregnant and start a family. This could make the already stressful and anxious nature of the process worse. But, there are methods to reduce stress and improve all-around wellbeing now. We’ll discuss suggestions for couples trying to conceive in Malaysia or other Asian countries in this essay.
Tip 1: Practice Relaxation Techniques
Yoga, meditation, and deep breathing are a few relaxation strategies that might help reduce stress. These techniques have been shown to reduce the hormone cortisol, which is released when we are stressed. Also, they promote tranquilly and relaxation, which could improve mental health in general.
In Malaysia, there are several yoga and meditation centres offering classes for both individuals and couples. These seminars can be a great way to network with others who share your experiences while also picking up new skills. In addition, a lot of Buddhist temples and other places of worship provide meditation retreats and classes.
Tip 2: Improve Sleep Habits
In order to maintain general health and wellbeing, one must receive enough sleep. Yet, stress and anxiety can make it difficult to fall asleep or stay asleep. Improving sleep patterns can promote relaxation and reduce stress.
Among some pointers for bettering sleep patterns are:
i)Creating a consistent sleep schedule
ii)alcohol and caffeine should be avoided before sleeping
iii)establishing a tranquil sleeping environment
iv)cutting back on screen time before bed.
Tip 3: Connect with Others
Discovering others who share your experience can be a wonderful way to reduce stress and improve overall mental health. Malaysia offers a lot of support groups and online forums available for couples trying to conceive. These organisations can provide information, friendship, and emotional support.
Lowering stress levels can also be aided by spending time with friends and family. Social support has been shown to promote mental health and wellbeing.
Tip 4: Eat a Healthy Diet
A healthy diet can help reduce stress and enhance overall health. Many of Malaysia’s traditional foods are nutrient-rich and can improve fertility. Among these foods are, for example:
i)food items and fish
ii)beans and lentils, seeds, and thin leaves
iii)Fruits and vegetables
It’s also critical to limit processed foods, sugary beverages, and alcohol because they may harm fertility and general health.
Tip 5: Practice Self-Care
Self-care practises can improve wellness overall and reduce stress. The following self-care practises may be beneficial for couples trying to get pregnant:
getting a massage or acupuncture
taking a relaxing bath or participating in a fun activity
Have some alone time to unwind and heal by reading or listening to music
Particularly in Malaysia and other Asian countries where there is frequently societal and cultural pressure to procreate, couples may face stress when attempting to conceive. But, by using relaxation techniques, improving sleep patterns, socialising with others, eating a balanced diet, and practising self-care, couples can reduce stress levels and improve overall well-being. Every couple’s experience is different, so it’s important to be kind to yourself during this time.