Fertility problems impact up to 15% of all couples. Be assured that you are not alone in the difficulties you face as you prepare to become a parent.
The good news is that there are a number of natural strategies to boost your fertility. In truth, improving fertility may be as simple as altering one’s diet or way of life.
We’ve put up a list of 16 natural strategies to increase fertility and speed up conception.
Eat foods that are high in antioxidants, such as fruits and vegetables
Both men and women may benefit from taking antioxidants such as folate and zinc. Both sperm and egg cells can be damaged by free radicals, which these pills help to eliminate from your system.
Antioxidant-rich walnuts can increase sperm quality in young, adult males, according to a 2012 research.
According to a Trusted Source study of 232 women, a higher intake of folate was linked to higher rates of implantation, clinical pregnancy, and successful pregnancies leading to live birth.
Whether or whether antioxidants have an impact on fertility is still up for debate, but there’s enough data to suggest that they could.
Among the many antioxidants found in fruits, vegetables, nuts and grains are vitamins C and E, folate, beta carotene, and lutein. Increasing your intake of these nutritious meals should not be a problem.
Increase the size of your breakfast.
Women who are having difficulty becoming pregnant may benefit from eating a big breakfast.
According to one study, women with PCOS (polycystic ovary syndrome), a common cause of infertility, may benefit from increasing the size of their breakfast.
Women with PCOS who ate the majority of their calories at breakfast had an 8 percent drop in insulin and a 50% rise in testosterone. Infertility can be caused by high amounts of both.
These women also ovulated more frequently at the conclusion of the 12-week research than women who ate a smaller breakfast and larger dinner.
Increased breakfast consumption without a corresponding decrease in evening meal consumption might contribute to weight gain.
If you’re in need of some inspiration for a nutritious and delicious breakfast, have a look at these suggestions.
Trans fats should be avoided at all costs
Pregnancy and general health can be improved by consuming a diet rich in healthy fats on a daily basis.
Nevertheless, because of their deleterious effects on insulin sensitivity, trans fats are linked to an increased incidence of ovulatory infertility..
Some margarine, fried meals, processed foods, and baked goods include trans fats, which are often found in hydrogenated vegetable oils. We’ve heard about some of the favourites.
Infertility in men and women has been related to a diet rich in Trans fats and low in unsaturated fats, according to research.
A source you can rely on.
Cutting back on carbohydrates is essential if you have polycystic ovaries (PCOS).
As a general rule of thumb, women with PCOS should stick to a low-carb diet (where fewer than 45 percent of their calories originate from carbohydrates).
PCOS symptoms can be improved by restricting carbohydrate intake, according to research.
Low-carbohydrate diets may help you lose weight, control insulin levels, and improve your body’s ability to store fat, all while promoting regular menstruation.
Here’s a quick guide on how to reduce your carb intake without sacrificing health.
Consume less processed carbohydrates
Speaking of carbs, it’s not just how many carbs you eat that matters, but the type of carbs you consume.
Particularly harmful are refined carbohydrates. Refined carbohydrates include sugary meals and drinks and processed grains, such white pasta, bread, and rice.
As a result of their rapid absorption, these carbohydrates cause increases in blood sugar and insulin. A high glycemic index can also be seen in refined carbohydrates (GI). Foods that are high in carbohydrates have the potential to boost your blood sugar considerably, according to the Glycemic Index (GI).
Insulin and ovarian hormones have many chemical properties. To help our eggs grow, we need to take these hormones daily. Because it believes it doesn’t need them, the body may create less reproductive hormones if insulin levels are consistently increased. A lack of egg maturation and ovulation might result from this.
Refined carbohydrates can exacerbate PCOS, which already has elevated insulin levels.
Eat more fiber
Fiber aids in the elimination of excess hormones and maintains a stable blood sugar level in your body. Fibers that bind to oestrogen in the intestines can aid in the removal of excess oestrogen. To rid the body of the excess oestrogen, it is excreted.
Soluble fibre, such as that found in avocados, sweet potatoes, cereals, and fruits, was linked in an older 2009 research Trusted Source to reduced levels of oestrogen and progesterone. Soluble fibre from fruit, in particular, was linked to decreased oestrogen levels.
These foods include whole grains, vegetables, fruits and legumes. Women should consume 25 grammes of fibre per day, while males should consume 31 grammes.
Swap your protein sources
The risk of infertility can be lowered by substituting some animal protein sources (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds).
Ovulatory infertility risk was reduced by more than half when 5 percent of total calories came from plant protein rather than animal protein, according to one study.
A source you can rely on.
Fish consumption Trusted Source has been linked to an increased chance of a live birth following infertility treatment, according to a 2018 research.
If you’re trying to cut down on your protein intake, consider switching to sources like beans, lentils, almonds, and low-mercury seafood. Consider serving up this coconut-chicken curry for a nutritious meal.
Choose dairy products with a high fat content
Increased consumption of low-fat dairy foods may raise the risk of infertility, whereas increased consumption of high-fat dairy foods may lower it.
Infertility rates dropped by 27% among women who consumed at least one serving of high-fat dairy each day.
Replace one serving of low-fat dairy each day with one serving of high-fat dairy, such as a glass of whole milk or full-fat yoghurt, to see whether you see any of these advantages.
This buffalo chicken dip prepared with full-fat Greek yoghurt is amazing.
Add a multivitamin to your diet
Ovulatory infertility may be reduced if you take multivitamins.
Women who take three or more multivitamins a week can avert an estimated 20%Trusted Source of ovulatory infertility. Vitamins contain micronutrients that have an important impact in fertility.
A multivitamin containing folate may be especially advantageous for women who are attempting to conceive.
Taking a multivitamin or other dietary supplement might help you become pregnant faster.
Get active
Increased fertility is one of the numerous advantages of regular physical activity. Women and men who engage in modest physical exercise are more likely to conceive, especially those who are obese.
The secret is to exercise restraint. Excessive high-intensity exercise has been linked to impaired fertility in certain women trusted Source.
Excessive physical activity might alter your body’s energy balance and harm your reproductive system. Make sure your healthcare team is aware of any changes you plan to make to your exercise routine.
The doctor should approve of these yoga positions being included to your daily regimen.
People Also Search
How can I increase my chances of getting pregnant?
Here are eight more ideas to increase sperm quality and quantity:
• Maintain a healthy diet and lifestyle.
• Get rid of the extra pounds you’ve accumulated
• Restrict your booze consumption
• Make sure you’re getting enough folate
• Do your best to get enough sleep
• Walnuts are a good snack
• Consider taking vitamins and other supplements.
• Limit your intake of soy products.
What foods will make a woman more fertile?
List of Fertile Foods. Pregnant women should consume enough of dairy products (such as milk, yoghurt, and cheese) to enhance their chances of getting pregnant.
Protein derived from animal sources that is low in fat and cholesterol. What are we going to eat? As well as lean poultry and beef.
• The fatty fish
• Carbohydrates have a complex structure
• A plate of oysters
• Yams
• Berries.
