Are you thinking about getting pregnant? If so, it’s a good idea to pass on the fast food and put more fruit on your plate. That’s because what you eat before getting pregnant really matters. And according to a study published last week, trading junk food for fruit is a good way to boost fertility and get pregnant more easily.

In a study published in Human Reproduction called, “Pre-pregnancy fast food and fruit intake is associate with time to pregnancy,” asked whether a woman’s preconception diet can impact her fertility and how long it takes to get pregnant, or “time to pregnancy” (TTP).

They observed over 5, 500 women in Australia, and their diets one month before they became pregnant. Midwives gathered dietary information, asking how often the participants consumed fish, fruit, leafy green veggies and fast foods, like fried chicken, French fries, burgers and pizza.

Researchers found that if a woman had three servings of fruit or less per month, her TTP took half a month longer than women who had daily servings of fruit. Furthermore, their infertility rose from 8 percent to 12 percent.

Infertility risk increased even more – up to 16 percent – if a woman ate fast food up to four times a week. And diets high in fast food were associated with a month delay in getting pregnant.

While researchers admit that “research in pre-pregnancy diet and TTP in humans is sparse”, their findings do suggest that a diet rich in whole fruits, instead of fast food, can support a woman’s fertility.

So many people lead a sedentary lifestyle and they sit all day. You might also spend more and more time hunching over your cellphone, too. This can take a toll on your back and lead to lower back pain – especially if your posture’s not great. So, even if you have to sit all day, that doesn’t mean you have to live with low back pain, too. Here are the five best stretches for low back pain.

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You’ve been working out and eating clean. But then, you went away for the weekend and threw caution to the wind. Or, you got sick. Or, you experienced something emotionally very difficult, and you let things slide. You had to. But now you can see just how far you are from your fitness routine and you feel pretty bad about it. But don’t you worry. You can get back into your fitness routine after a binge – or anything else. Here’s how.

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