Infertility issues are on the rise all over the world affecting millions of couples each year. Fortunately, studies have found that diet and lifestyle have a positive influence on fertility rates. That means you can increase the chance of getting pregnant by changing your diet and lifestyle. 10 natural ways to boost your fertility are,
1. Eat Foods That Are Rich in Antioxidants
Everyone knows we should eat an antioxidant-rich diet, we have heard it from everywhere. But what are these antioxidants? What do they do to our bodies? Antioxidants are today’s buzzword for the health-conscious, they are compounds that prevent or slow the damage caused by oxidants. They inhibit free radicals that damage the quality of sperm and egg cells. Eating antioxidant-rich food can help to improve fertility, especially men. Taking antioxidant supplements while undergoing in-vitro fertilization increase the chance of getting pregnant by 23%.
2. Eat a Bigger Breakfast
Eating a big breakfast is overall good for your body. It is also ideal for women with fertility problems. Eating a bigger breakfast and less lavish dinner helps the women with polycystic ovary syndrome (PCOS). Eating more and healthy in the morning tends to increase ovulation in women which results in improved fertility rate.
3. Careful with the carbs
A low-carb diet is advisable for women with PCOS. If you have PCOS it’s important to maintain a healthy weight and a low-carb diet will surely help you with this. It also reduces insulin and testosterone levels ensuring menstrual regularity. Intake of processed grains like white pasta, bread, rice, and sugary foods and drinks should also be reduced. Excessive intake of refined or unrefined carbs causes hikes in the insulin levels which contribute to Infertility.
4. Avoid Trans Fats
Fat based food plays an important role in boosting fertility. However, Trans fats are not the kind of fats that would do you any good. Trans fats are directly linked to an increased risk of ovulatory infertility. However, eating high-fat dairy is found to be beneficial in boosting your fertility. So it is better to choose one whole glass of milk instead of a fried or processed packet of food.
5. Choose Vegetable Protein Sources
Vegetable protein sources such as beans, nuts, and seeds can increase the chance of getting pregnant than traditional animal protein sources. Excessive intake of meat-based protein is linked to a 32% higher chance of developing ovulatory infertility.
6. Take Multivitamins
Women who consume multivitamins are less likely to experience ovulatory infertility. A multivitamin containing folate may be especially beneficial for women who try to conceive. Studies have found that the intake of green tea, vitamin E and vitamin B6 are directly linked to an increased chance of conception.
7. Maintain a Healthy Weight
The amount of fat stored in your body influences your menstrual function. So maintaining a Healthy weight is very crucial. One thing you must have in mind is that being underweight can also contribute to infertility. To improve the chances of conception you must have a healthy weight not more or less. Moderate physical activity can boost your chances as well as your overall health. Exercise each hour per week to lower the chances of fertility and do not overdo it. Excessive exercise has adverse effects on fertility.
8. Avoid Excess Alcohol and Cut the Caffeine
Consumption of excessive amounts of alcohol and caffeine can negatively affect female fertility. Limit your alcohol and caffeine intake if you are trying to get pregnant.
9. Increase Iron Intake
Consuming iron supplements especially plant-based (non-heme) iron is said to decrease the risk of ovulatory infertility. The main sources of non-heme iron are cruciferous vegetables like cabbage and broccoli, leafy greens, legumes, nuts, and dried fruits.
10. Manage your Stress
Stress and hormones go hand in hand. The hormonal changes due to stress may delay your chance of getting pregnant. 30% of women who attend fertility clinics were affected by stress, anxiety, and depression. Get support and counselling to cope up with your anxiety and stress levels. Eating healthy meals, maintaining weight and managing your stress can collectively reflect in your fertility. Make your diet and lifestyle choices today itself and hope for the best.