Fertility may be boosted by natural ways, specific dietary and lifestyle choices, such as consuming fewer refined carbohydrates and engaging in moderate exercise. Finding the ideal tactics for you can be aided by speaking with a healthcare expert.
Fertility may be increased by a few natural methods, including as specific dietary and lifestyle choices.
However, consult a medical expert if you continue to experience difficulties becoming pregnant. There can be a contributing element or underlying reason that requires medical attention.
1. Eat foods rich in antioxidants
Free radicals can harm both sperm and egg cells, and antioxidants may help your body get rid of them.
Antioxidants may increase the fertility of both males and females, according to some tenuous data.
Increase your consumption of fruits, vegetables, nuts, and whole grains to boost your antioxidant intake. These foods typically include more antioxidants, such as:
- Folate
- vitamins C
- Vitamin E
Lutein and beta-carotene
Antioxidants can also be found in supplements, but be careful to look into the brand. Unlike pharmaceuticals, supplements are not subject to the same stringent quality and safety regulations from the Food and Drug Administration (FDA).
2. Eat a bigger breakfast
Women who suffer polycystic ovarian syndrome (PCOS), a significant cause of infertility, may benefit from eating a hearty breakfast.
A 2013 investigation A larger breakfast may help with some of the hormonal impacts of PCOS that hinder fertility, according to a Trusted Source study.
More recently, an evaluation from 2021Higher calorie consumption earlier in the day may alleviate PCOS symptoms, according to research from a reliable source.
Think about consuming a breakfast that is lower in carbohydrates. According to research, carbohydrates may make PCOS sufferers more inflammatory.
Also read: What Causes Infertility. Key Factors That Affect Fertility
3. Prioritize omega-3 fatty acids
Consuming healthy fats on a daily basis is crucial for improving general health and fertility.
Omega-3 fatty acids might be especially advantageous. Reliable source for boosting fertility. This beneficial fat is present in a variety of foods, including:
- Walnuts
- chia seeds
- flaxseed oil
- fatty fish
4. Cut down on carbs if you have PCO
For those with PCOS, it is generally advised to follow a reduced carb diet, meaning that fewer than 45% of calories should come from carbohydrates. For instance, 200 grams of carbohydrates are equivalent to around 1,800 calories per day.
Numerous research show that controlling carbohydrate consumption improves certain PCOS symptoms.
Don’t go overboard, though. Health problems might arise from eating too few carbohydrates.
5. Minimize refined carbs
Speaking of carbohydrates, the type of carbohydrates matters just as much as their quantity.
You might wish to focus especially on processed carbohydrates. These can be found in processed grains like white pasta, bread, and rice, as well as sweet foods and beverages.
These carbohydrates are rapidly absorbed by the body, which raises insulin and blood sugar levels. The glycemic index (GI) of refined carbohydrates is likewise high. The GI indicates whether a diet high in carbohydrates will cause a noticeable increase in blood sugar levels.
Ovarian hormones, which aid in the maturation of eggs, share chemical similarities with insulin. Because it believes it doesn’t need it, the body may create less reproductive hormones when insulin levels are consistently high. This may be a factor in the underdevelopment of the egg and ovulation.
6. Pay attention to fiber
A diet that is higher in fiber and lower in added sugar may marginally boost female fertility, according to research by 2020Trusted Source.
Foods with a lot of fiber and no added sugar include:
entire grains, legumes, fruits, and veggies
Try to consume 25 grams of fiber every day, if at all possible. Reliable source.
7. Reconsider your protein sources
Any diet must include protein, but some types may be particularly good for fertility.
A 2019 studyA Mediterranean diet may increase fertility, according to a reliable source. These diets often contain less red and processed meat and more fish. Omega-3 fatty acids and antioxidants are also more common in Mediterranean-style diets.
There are more reasons to think about increasing your intake of fish: greater fish consumption was associated with a greater rate of live births after the use of assisted reproductive technologies, such as in vitro fertilization, according to a 2018 study (Trusted Source).
8. Don’t fear dairy
Dairy products are thought to be detrimental to fertility and other aspects of your health. However, evidence indicates that this isn’t the case.
Research findings regarding the purported connections between dairy and female infertility are contradictory, according to a 2018 study. Among the many vital elements found in dairy products is vitamin D, which may be helpful for fertility.
Dairy may or may not improve fertility, but there isn’t any concrete proof that it does.
Males may want to choose low-fat dairy products when ingesting them. According to a 2013 study (Trusted Source), low-fat dairy did not have the same effect on sperm as full-fat dairy.
9. Consider prenatal vitamins
You might want to start taking a prenatal vitamin if you’re trying to get pregnant. These often have higher concentrations of vitaminsduring including folic acid and B vitamins that are proven to enhance fertility by natural, way and pregnancy (Trusted Source).
The FDA doesn’t regulate vitamins and supplements, so make sure to do your homework before selecting one. To find out which prenatal vitamin might be best for you, consult a healthcare provider.
10. Get active
Among the many health advantages of exercise is an increase in fertility bu natural way. Both male and female fertility are positively impacted by increasing moderate physical exercise, particularly in obese individuals.
Moderation is essential, just like with other things. For certain people, excessive high-intensity exercise may have a detrimental effect on female fertility. To find out what kinds of exercise would be best for you, consult a healthcare provider.
[…] Also read: 10 Natural ways to boost fertility […]