12 WAYS TO BOOST FERTILITY

 

Eat Foods Rich In Antioxidants:

Foods such as fruits, vegetables, nuts and grains are packed with antioxidants like vit.C, E, Folate, beta carotene and lutein. Foods rich in antioxidants like Folate and Zinc may improve fertility for both men and women.

Eat A Wholesome Breakfast:

Eating a substantial breakfast may help women with fertility problems, and also it will improve the hormonal effects of polycystic ovary syndrome PCOS a major cause of fertility.

Avoid Trans Fats:

Eating healthy fats is important for boosting fertility and overall health. However trans fats are associated with an increased risk of ovulatory infertility.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and

baked goods.

A large observational study found that a diet higher in trans fats and lower in unsaturated fat was linked to infertility.

Take Low Carbs Diet:

Low carbs diet help you to maintain a healthy weight& reduce insulin levels and encourage loss and also helps in menstrual regularity.

Eat Less Refined Carbs:

It is not just the amount of carbs that is important, but also the type. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice .Foods with high glycemic index were associated with greater risk of infertility.

Eat more fiber: Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Examples of high fiber foods are whole grains, fruits, vegetables and beans. Studies shows that eating 10 grams more cereal fiber per day was associated with a44% lower risk of ovulatory infertility among women older than 32 years.

Swap protein sources: Replacing some animal proteins such as(meat, fish and eggs)with vegetable protein sources(such as beans, nuts & seeds)is linked to a reduced risk of infertility. When you take higher protein intake from meat, greater the chance of developing infertility.

On the other hand, eating more vegetable protein may protect against infertility. Therefore, consider replacing some of the meat protein in your diet with plant protein(beans, lentils and nuts).

Get Active: Exercise has many benefits for your health, including increased fertility. Infact, sedentary lifestyle has been associated with higher risk of infertility. For obese women, both moderate and intense physical activity, together with weight loss had a positive effect on fertility.

However, moderation is key. excessive high intensity exercise has actually been associated with decreased fertility in certain women.

Take time to relax: As your stress levels increase your chances of getting pregnant decreases.

This is likely due to the hormonal changes that occur when you feel stressed.

Having a stressful job and working long hours can also increase the time it takes you to become pregnant. Infact, stress, anxiety and depression affect around 30% of women who attend fertility clinics.

Receiving support and counselling may reduce anxiety and depression levels, therefore increasing your chances of becoming pregnant.

Cut the caffeine:Caffeine can negatively affect female fertility.

Achieve a healthy weightWeight is one of the most influential factors when it comes to fertility. Infact, being either underweight

or overweight is associated with increased infertility. Women who are under or over weight have longer

cycle lengths, making it more difficult to get pregnant.

To improve your chances of getting pregnant, try to lose weight if you are overweight and gain weight if you are underweight.

Increase your iron intake: Consuming iron supplements or iron rich foods may decrease the risk of infertility .Try taking iron rich foods along with Vitamin C rich foods to increase absorption.