Are you trying to get pregnant? You may be wondering if there is anything you can do to make fertilization easier. Some things may be beyond your control or require medical attention. This includes medical problems that affect the ability to conceive. However, your lifestyle choices can also influence fertility.
A woman’s fertility is the ability to get pregnant. Have you and your partner been trying to get pregnant but have not succeeded? Not getting pregnant for a certain period of time may make you wonder how fertile you are.
Certain lifestyle habits, such as reducing refined carbohydrate intake and exercising moderately, can help improve fertility. Consulting a professional can help you determine the best way for you.
Several natural methods, including eating habits and living a certain lifestyle, can help increase your fertility. However, if you have persistent fertility problems, consult a doctor. There may be an underlying cause that requires medical care. The following are natural ways that can help increase fertility.
Pay Attention to Fiber.
Research from 2020 discovered that a diet higher in fiber and lower in added sugar may slightly increase female fertility.
Some examples of high fiber foods without added sugar include: vegetables, fruits, whole grains, beans. If possible, aim for the suggested daily intake of 25 grams of fiber.
Minimize Refined Carbs.
Carbs are not just the amount of carbohydrates that have an impact, but also the type. You may want to pay special attention to refined carbohydrates. These are found in sugary foods and beverages as well as processed grains, including white pasta, bread, and rice.
The body absorbs these carbs very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI). The GI tells you whether a carbohydrate-dense food will raise your blood sugar significantly.
Insulin is chemically similar to ovarian hormones, which helps eggs mature. Consistently high insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need it. This can contribute to a lack of egg maturation and ovulation.
Reduce Carbs if You Have PCOS.
Following a lower carb eating plan, where less than 45% of calories come from carbohydrates, is generally recommended for people with PCOS. If you eat approximately 1,800 calories a day, that translates to about 200 grams of carbs. Several studies indicate that managing carb intake provides beneficial effects on several aspects of PCOS. Just don’t overdo it. Eating too few carbohydrates can lead to health problems.
Prioritize Omega-3 Fatty Acids.
Eating healthy fats every day is important for increasing fertility and overall health. Omega-3 fatty acids may be especially useful for increasing fertility. You can find this healthy fat in many foods, including: chia seeds, flax seeds and flaxseed oil, fatty fish, walnuts
Learn more about omega-3 fatty acids and their potential health benefits.
Eat a Bigger Breakfast.
Eating a substantial breakfast may help with women’s fertility, especially if you have polycystic ovary syndrome (PCOS), a major cause of infertility.
A 2013 study found that eating a larger breakfast may improve some of the hormonal effects of PCOS that influence fertility.
More recently, a 2021 review of studies discovered that higher calorie intake earlier in the day may improve PCOS symptoms.
When choosing breakfast foods, consider eating something with fewer carbohydrates. Research indicates carbohydrates may increase inflammation for those with PCOS. Get inspired by these high protein breakfast ideas.
Eat Foods Rich in Antioxidants.
Antioxidants may help deactivate free radicals in your body, which can harm both sperm and egg cells.
There’s weak evidence suggests antioxidants may increase both female and male fertility.
If you wish to increase your antioxidant intake, consider adding more fruits, vegetables, nuts, and whole grains to your diet. These foods tend to be higher in antioxidants like: lutein, beta carotene, folate, vitamins C and E.
While you can also get antioxidants from supplements, be sure to research the brand. The Food and Drug Administration (FDA) does not strictly regulate supplements for quality and safety as it does for medications.
Don’t Be Afraid of Dairy
There’s an assumption that milk is bad for certain elements of your health, including fertility. But research indicates this isn’t the case.
A 2018 study notes that research results regarding the alleged link between dairy and female infertility are inconsistent. Dairy products contain a range of essential nutrients, including vitamin D, which may be beneficial for fertility.
While it’s unclear whether dairy increases fertility, there’s no strong proof that it has a negative effect.
When consuming dairy, the lazy may want to opt for the low fat option. A 2013 study suggested that full fat dairy may have a negative impact on sperm, but low fat dairy did not have the same effect.
