Up to 15% of couples (Reliable Source) have trouble conceiving. The path to parenthood isn’t always easy, but just remember that you’re not alone in the struggles you face.
Some natural approaches can help you conceive more easily. Changing one’s diet and way of life can have a positive effect on fertility.
If you want to increase your fertility and start a family sooner, consider these ten suggestions.
1. Eat foods rich in antioxidants
Folate and zinc are two antioxidants that show promise in boosting fertility in both sexes. To prevent sperm and egg cells from being damaged, free radicals in the body are neutralized.
There was a 2012 study on young adult males that indicated that if they ate 75 grams of walnuts per day, the quality of their sperm improved.
Higher folate intake was linked to increased rates of implantation, clinical pregnancy, and live birth in a sample of 232 women.
Antioxidants may have an effect on fertility, while the jury is yet out on exactly how great of an effect they may have.
Antioxidants such as vitamins C and E, folate, beta carotene, and lutein can be found in abundance in foods such fruits, vegetables, nuts, and grains. Consuming more of these nutritious meals is unlikely to be counterproductive.
2. Eat a bigger breakfast
Women who are having difficulty conceiving may find that eating a hearty breakfast helps.
The hormonal effects of polycystic ovarian syndrome (PCOS), a leading cause of infertility, may be mitigated by a heartier breakfast, according to one study.
Eating the majority of one’s daily caloric intake at breakfast decreased insulin levels by 8 percent and testosterone levels by 50 percent in normal-weight women with PCOS. Both can contribute to infertility if present in excess.
By the end of the 12-week research, these women had ovulated more than women who ate a smaller breakfast and larger dinner, indicating enhanced fertility.
Increasing the size of your breakfast without correspondingly reducing the size of your evening meal is likely to result in weight gain.
If you’re looking for some breakfast ideas, here are several that are both nutritious and tasty.
3. Avoid trans fats
Increasing fertility and general health can be accomplished by eating healthy fats daily.
However, due to their deleterious effects on insulin sensitivity, trans fats are linked to a higher incidence of ovulatory infertility.
Hydrogenated vegetable oils, which contain trans fats, are typically used in the production of margarine, fried foods, processed items, and baked goods. It’s true that we’re familiar with some of the most popular choices.
Research has linked infertility in both sexes to a diet high in trans fats and low in unsaturated fats.
4. Cut down on carbs if you have PCOS
Women who suffer from polycystic ovary syndrome (PCOS) are often advised to adopt a lower carb diet (one in which carbohydrates make up less than 45 percent of total calories).
Studies have shown that reducing carbohydrate intake can improve some symptoms of polycystic ovary syndrome.
Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and increase fat reduction, all while helping menstruation regularity.
Here’s a crash course in cutting carbs without sacrificing health.
5. Eat fewer refined carbs
When it comes to carbohydrates, it’s not simply the total number that matters, but also the type.
One such difficulty is with refined carbohydrates. Sugary foods and drinks, along with processed grains like white pasta, bread, and rice, are examples of refined carbohydrates.
Rapid digestion of these carbohydrates results in rapid increases in blood sugar and insulin. A high glycemic index is also characteristic of refined carbohydrates (GI). If eating a food high in carbohydrates would cause a drastic increase in your blood sugar level, the GI will let you know.
Insulin shares structural homogeneity with ovarian hormones. Our eggs benefit from these hormones as they grow. When insulin levels are chronically high, the body may stop producing reproductive hormones because it believes there is no need. Lack of egg maturation and ovulation may result from this.
High insulin levels are linked to PCOS, and processed carbohydrates can exacerbate the condition.
6. Eat more fiber
Excess hormones and unstable blood sugar levels can both be mitigated by increasing your fiber intake. The excess estrogen in the body can be eliminated with the help of certain fibers that attach to it in the digestive tract. The body gets rid of the extra estrogen by excreting it.
In a 2009 study, researchers found that consuming soluble fiber from foods including avocados, sweet potatoes, cereals, and fruits was linked to reduced levels of estrogen and progesterone. In particular, the soluble fiber found in fruit was linked to reduced estrogen levels.
Foods like beans, fruit, vegetables, and whole grains are good examples of high-fiber foods. Both men and women should get at least 25 grams of fiber per day, while males need 31 grams. Reliable Sourcing.
A 2009 study indicated that a reduction in risk by 44% was connected with consuming 10 grams extra cereal fiber per day.
Validation of ovulatory infertility in women above the age of 32.
In spite of this, there is conflicting data concerning fiber. Another study involving 250 women between the ages of 18 and 44 found that increasing their fiber intake by 5 g per day reduced hormone concentrations Trusted Source associated with an increased risk of anovulation.
If you’re concerned about your current fiber consumption, you should talk to your doctor.
7. Swap protein sources
Compared to eating animal protein sources like meat, fish, and eggs, eating plant-based protein like beans, nuts, and seeds is connected with a reduced risk of infertility.
Studies in which vegetarian protein was substituted for animal protein in the diets of healthy adults showed a reduction in the likelihood of ovulatory infertility by more than half.
A 2018 study found that mothers who ate more fish after undergoing infertility treatment were more likely to give birth to healthy children.
Meat isn’t the only source of protein; vegetables, beans, lentils, almonds, and seafood with low mercury levels can all do the trick. Try this coconut chickpea curry if you’re in the mood for a dish that’s high in both flavor and protein.
8. Choose high fat dairy
Consuming large quantities of low-fat dairy products may raise the risk of infertility, while consuming large quantities of high-fat dairy products may lower the risk.
The consequences of consuming high-fat dairy more frequently than once per week versus less frequently than once per week were examined in a comprehensive study conducted in 2007.
High-fat dairy consumption was associated with a 27% reduction in the risk of infertility in women.
Consider switching out your daily serving of low-fat dairy for a high-fat dairy option, like a glass of whole milk or full-fat yogurt, to gain these advantages.
Full-fat Greek yogurt elevates this buffalo chicken dip to new heights.
9. Add in a multivitamin
Ovulatory infertility is more likely to be prevented by taking multivitamins than not.
Ovulatory infertility risk in women can be reduced by as much as 20% when they take three or more multivitamins weekly. Vitamins provide essential micronutrients that aid in reproduction.
Women trying to conceive may benefit from taking a multivitamin containing folate.
If you’re having trouble getting pregnant, you may want to talk to your doctor about taking a supplement like multivitamins to help.
10. Get active
The health benefits of exercise are well-documented, and one of them is an increase in fertility. Positive outcomes are seen from even modest increases in physical exercise. A Reliable Resource for People of All Sizes Needing Information About Fertility Issues.
Moderation is the key to success. Some women may have lower fertility if they engage in excessive high-intensity exercise.
Overtraining can alter your body’s energy balance, which can have deleterious effects on your reproductive health. Increases in physical activity should be made gradually, and it’s important to keep your healthcare providers in the loop.
