Need To Enhance Your Fertility? Add These In Your Diet
Infertility has affected much younger couples nowadays, almost 15% of the couples are facing these issues. The road to infertility can sometimes be a huge problem but remember it can be treated, and you are not the only one.
You can help yourself while consulting with your healthcare specialist, but before going to him, there are some natural ways with which you can enhance your fertility. Check out the below-mentioned 16 natural ways.
- Eat foods rich in antioxidants:
Some of the antioxidants, such as folate and zinc, can help you enhance fertility in both men and women by deactivating the radicals that damage sperm and egg cells.
In 2012, a study about young adult men was conducted in which eating 75 grams of antioxidant-rich walnuts every day helped him improve sperm quality.
Another study on women showed that higher consumption of folate is linked with a high implantation rate, clinical pregnancy, and live birth.
Foods such as vegetables, fruits, nuts, and grains are packed full of vitamins, beneficial antioxidants like folate, beta carotene, and lutein. Consuming more antioxidants is in every way healthy and won’t hurt in the effort.
- Consume heavy breakfast:
It has been studied, eating heavy breakfast helps women resolve their fertility problems. As per a study, having a rich breakfast can improve your hormonal effects of polycystic ovary syndrome(PCOS), a significant cause of infertility.
Additionally, women with moderate weight and suffering from PCOS should consume most of their calories in breakfast. This will lower the insulin and testosterone levels by 8% and 50%, respectively. High levels of any of them can cause infertility.
However, increasing your breakfast size without reducing the size of your evening meal will result in weight gain.
- Avoid trans fats:
Consuming healthy fats every day is necessary in order to enhance your fertility and overall health. But trans fats do not come under healthy fats, trans fats can increase the risk of ovulatory infertility and cause adverse effects on insulin sensitivity.
Trans fats are rich in hydrogenated vegetable oils used in margarine, fried foods, processed products, and baked goods. As per the studies, a diet rich in trans fats and low in unsaturated fats can cause infertility in both genders.
- Lower carbs intake if you have PCOS:
For PCOS patients, foods with lower carbohydrate is recommended with 45% fewer calories.
As per the studies, managing carb intake is beneficial for PCOS patients, consequently increasing fertility. Apart from fertility, it helps to maintain a healthy weight and reduces insulin levels.
- Eat fewer refined carbs:
Only the quantity is not important when it comes to carbs. Its type also matters. Refined carbs contain processed grains present in white pasta, sugar foods, bread, rice. Such fats get absorbed very quickly, causing spikes in blood sugar(insulin).
This consequently leads to a lack of egg maturation and ovulation. In fact, only PCOS is enough to affect fertility; an increased insulin level (consuming refined carbs) can make the condition worse.
- Consume more fiber:
Fiber balances the excess hormones and blood sugar levels. Some types of fiber help to remove excess estrogen by binding to it in the intestines. The body then excretes the excess estrogen as a waste product.
In 2009, a study associated with soluble fiber, such as avocados, sweet potatoes, oats, and fruits, lowered estrogen and progesterone levels. Soluble fiber obtained from the fruit is the most effective in reducing the concentrations of estrogen.
Whole grains, fruits, vegetables, and beans are some of the best examples of soluble fiber. Women should consume 25 grams of fiber, while for men, it is 31 grams per day.
Another study found that eating 10 grams of cereal fiber every day will lower the risk of ovulatory infertility to 44% among women older than 32.
A case study of 250 women of age group 18-44 years was performed, showing that increasing fiber by 5 g every day will lower the hormone concentrations with a higher probability of anovulation (when ovulation doesn’t occur).
- Try vegetable protein sources:
Having vegetable protein, such as beans, nuts, and seeds instead of animal proteins like meat, fish, and eggs, will also help you lower the risk of infertility.
A study showed that when 5% of total calories came from vegetable protein and not from animal protein. This results in the decrease of ovulatory infertility by more than 50%.
Therefore, swap your protein source in your diet from animals to protein from vegetables, such as beans, lentils, nuts, and low mercury fish. You can go for coconut chickpea curry for a protein-filled dinner.
- Go for high-fat dairy:
As per a study in 2007, a high intake of low-fat dairy foods causes an increase in the risk of infertility, whereas high-fat dairy foods can lower it. The difference was seen in people after consuming high-fat dairy more than once a day or even once a week.
Women who consumed once or more times high-fat dairy every day were found 27% less likely to be infertile.
For such a beneficial change, replace low-fat dairy serving daily with high-fat dairy serving, such as a glass of whole milk or full-fat yogurt. Buffalo chicken dip made with full-fat Greek yogurt is the best for high-fat dairy.
- Add multivitamins to your diet:
If you are consuming multivitamins, you are at a lower risk of being infertile. As per the estimation, 20% of infertility will be resolved if women start consuming 3 or more multivitamins per week.
The micronutrients present in vitamins have an essential role in treating infertility. Therefore, for women trying to get pregnant, a multivitamin containing folate will benefit them.
Consult with your doctor about these points and supplements of multivitamins that could help get you closer to pregnancy if you cannot consume them naturally.
- Be fit:
Exercise not only helps to improve your fertility but has many other health benefits apart from increased fertility. Even moderate physical activity can positively affect your fertility for both women and men, especially people with obesity.
Excessive high-intensity exercise has resulted in a decreased fertility in certain women, but these are very cases. Excess of anything is bad, even exercise.
Excessive exercise changes the energy balance in your body and harms your reproductive system. If you really want to do an intense workout, do it gradually. Performing an intense workout suddenly will not work in favor of your health.
Thus, there is no harm in performing intense physical activity, but do it slowly, take your own time.
- Relax is as important as exercise:
If you’re trying to conceive, stress is probably not an option for you in any way. With the increase in stress levels, the chances of getting pregnant decrease. This occurs due to the hormonal changes that happen when you are stressed.
Research has also found a relationship between stress and fertility, along with pieces of evidence that stress can suppress fertility.
If you don’t give yourself time to relax even one day, you will start feeling the consequences from the very next day itself.
- Cut the caffeine:
The relation between caffeine and fertility isn’t very conclusive. A study in 1997 suggested that women consuming more than 500 milligrams of caffeine daily take up to 9 and 1/2 months to get pregnant instead of 9.
However, some other studies fail to find a strong relation between caffeine intake and an increased risk of infertility. But as per the case study, the result is something else. Therefore, consider limiting your caffeine intake to one or two cups in a day to be on the safe side.
- Maintain a healthy weight:
Weight is one of the most important fertility factors in both men and women. In fact, both being underweight or overweight can cause infertility.
This is because the fat stored in your body affects menstrual function and hormones. Especially being overweight is linked with a lack of ovulation and menstrual irregularity, causing infertility in both genders.
In case you are one of them, try to improve your chances of getting pregnant by working on your weight. You can also take the help of your healthcare provider for both the cases-overweight and gain weight. They can help you do it healthily and sustainably.
- Check iron levels:
Try to maintain a suitable amount of iron composition in your body. In case you are not able to consume a sufficient amount of iron, try consuming iron supplements. There are natural ways to consume iron from plant-based foods that decrease the risk of ovulatory infertility.
The recent year 2019 concluded that heme iron (from animal sources) did not affect fertility, but non-heme are only beneficial to people with iron deficiency.
Non-heme iron sources are more difficult for your body to absorb. Therefore, try consuming it with foods or drinks rich in vitamin C to increase absorption.
- Avoid alcohol abuse:
Alcohol consumption harms fertility. However, it’s not clear how much alcohol is required to cause this effect because everybody has a different way of reacting to liquor.
In 2016, a study found that consuming more than 14 alcoholic drinks every week will prolong being pregnant.
As per a study in 2007, almost 7,393 women found that a high alcohol intake can cause infertility through proper examinations.
Ultimately, avoid consuming alcohol if you wish to remain fertile. You can consult with your doctor about your intake to ensure the best outcome for you.
- Natural supplements:
Certain natural supplements can help you increase your fertility, especially in animal studies. But always consult with your health care specialist before consuming natural supplements.
Here are some examples of supplements that can help you improve your fertility, such as Maca, Bee pollen, Bee propolis, and Royal jelly.