Studies have shown that up to 15 percent of couples are affected by fertility issues. Many young couples find it challenging to conceive a child due to fertility issues. There can be many reasons for infertility.
Age and genetics-related issues are the main reasons behind infertility. Lifestyle is also another major reason behind this. The use of tobacco and alcohol is very detrimental to fertility. Inactive lifestyles should be avoided for a healthy reproductive life.
Natural Ways to Boost Fertility – Is It Effective To Follow A Diet For Fertility?
Following a good diet can help you in preventing and overcome fertility issues. It is very promising that something as simple as following a suitable diet can do wonders in matters related to fertility.
Maintaining optimal daily nutrition and food choices can help you in maintaining fertility potential. While there is no specific diet that has proven to improve fertility, you can maintain a healthy diet that is rich in fruits, vegetables, nuts, grains, and proteins that will help to optimize fertility.
Here are 6 tips for a diet to improve fertility.
- Consume the appropriate amount of calories.
Having too high or too low a body weight can impact a person’s ability to conceive. Being underweight or overweight can lead to ovulatory abnormalities, which will be manifested as menstrual irregularity. In some extreme cases, ovulation will stop completely, or ovulation becomes less frequent.
One way to consume appropriate levels of calories is by having a good breakfast. Some studies have suggested that a large breakfast can balance hormones in the ovaries. For moderate-weight women with PCOS, eating most calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can cause infertility.
- Eat folic acid-rich foods
Folic acid-abundant foods are highly recommended for those who are trying to get pregnant. Beans, lentils, eggs, asparagus, peas, leafy vegetables, beets, and citrus fruits are some examples of food that have been shown to have high folate content. These also contain other vital ingredients for our health. The Center For Disease Control and Prevention recommends at least 400 micrograms of folic acid a day to avoid the risk of fetal abnormalities. This is the diet to improve fertility.
- Avoid trans fats
Eating healthy fats daily is very important for boosting fertility and overall health. There is a high risk of ovulatory infertility in women who consume trans fats. It is due to their negative effects on insulin sensitivity. Trans fats are found in baked and fried food items. Processed food is also a major source. There are research findings that say that trans fats are directly connected to infertility.
- Consume more fiber
Fiber is very crucial for getting rid of excess hormones and keeping blood sugar balanced. Certain types of fibers are known to help remove excess estrogen by binding it to the intestines. It is then removed as a waste product from our bodies. Consume more soluble fibers. It is found in black beans, avocados, sweet potatoes, broccoli, turnip, pears, figs, and apricots. Fiber is also known to help in digestion. So it is to be included in your daily diet. It is recommended that women must take 25 grams of fiber a day and men 31 grams a day.
- Choose high-fat dairy
High-fat dairy products are known to decrease the risk of infertility, and high intakes of low-fat dairy foods may increase the risk. In a study, it was found that women who consumed more high-fat dairy products were 27 percent less likely to be infertile. So next time, replace your low-fat dairy serving with a high-fat dairy serving, such as a glass of whole milk or full-fat yogurt.
- Have more foods with omega-3 fatty acids.
A diet rich in omega-3 fatty acids is believed to have anti-inflammatory benefits as well as provide protection to the egg. Inflammation is a matter of serious concern as it is a top reason for affecting fertility in men and women. Fish like salmon, sardines, trout, mackerel, oysters, and anchovies are high in omega-3 fatty acids.
Other than these tips, it is always advised to contact your physician or nutritionist for a diet suitable to your personal needs and requirements.