A woman’s ability to conceive a biological child is known as female fertility. There are fertility issues affecting a lot of couples. Fortunately, there are ways to increase fertility naturally. Certain food choices and lifestyle changes help increase fertility in women.
This blog covers fertility and ways to boost it.
What are the ways to boost fertility?
Consume foods that are high in antioxidants
Antioxidants such as folate and zinc may help improve fertility for both men and women. These antioxidants deactivate the free radicals in the body, which can cause damage to both sperm and egg cells. Foods like fruits, vegetables, nuts, and grains include beneficial antioxidants such as vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy food options will be helpful.
Keep away from trans fats
Daily inclusion of healthy fats is critical to help boost fertility and overall health. However, trans fats are linked to an increased risk of ovulatory infertility due to their adverse effects on insulin sensitivity in the body. Trans fats are commonly found in food items such as hydrogenated vegetable oils and are usually there in some margarine, fried foods, processed products, and even baked products.
Lower carbs in case of PCOS
Following a lower carbohydrate diet is generally suggested for women with PCOS. A low-carb diet may help an individual maintain a healthy weight, reduce insulin levels, and encourage fat loss while helping menstrual regularity.
Eat less refined carbohydrates
It’s not just the amount of essential carbohydrates but the type of carbs consumed. Refined carbs may be especially problematic, including sugary foods and drinks and processed grains, including white pasta, bread, and rice. These carbohydrates are absorbed quickly by the body, causing an increase in blood sugar and insulin levels. Refined carbohydrates also have a relatively high glycemic index (GI). Insulin, like ovarian hormones, helps the eggs mature. Consistently increased insulin levels can cause the body to produce fewer reproductive hormones. It can result in a lack of egg maturation and ovulation.
Include more fiber
Fiber helps blood sugar balance. Some examples of high-fiber foods include whole grains, fruits, vegetables, and beans.
Keep changing the protein sources
One may easily replace animal proteins such as meat, fish, and eggs with vegetable protein sources such as beans, nuts, and seeds.
Add in a multivitamin
Micro nutrients present in vitamins have important roles in fertility. For women who are trying to get pregnant, a multivitamin containing folate may be beneficial.
Stay active throughout the day
Exercise has many benefits for health, including increased fertility. Increasing moderate physical activity throughout the day positively affects fertility for women and men, especially those with obesity. The point is that moderation is vital. Excessive high-intensity exercise may be associated with decreased fertility in women.
Take time to breathe and relax
Stress is probably on the list too, if one is trying to conceive. As your stress levels increase, the chances of conceiving decrease. It is likely due to hormonal changes when stressed.
Cut down the caffeine
There is no strong link between caffeine and increased probability of infertility but consider limiting the caffeine consumption to one/two cups of coffee per day.
Aim for a healthy body weight
Weight is one of the most important factors regarding fertility in men and women. For women, the amount of fat stored in the body influences menstrual function. Suffering from obesity is associated with lack of ovulation and menstrual irregularity but also with impaired egg development.
Avoid excessive consumption of alcohol
Alcohol consumption can negatively affect fertility in women.
Good diet and nutrition are vital for a healthy body and reproductive system and to help a woman become pregnant.
Frequently Asked Questions
Does fertility decline as a woman ages?
For women, fertility begins to decline when they are in their mid-30s. However, a woman can still conceive with low chances of success till she attains menopause .