Boost your fertility by natural ways
Boost your fertility in natural ways
- Eat foods rich in antioxidants: Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells. Foods such as fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene, and lutein. Eating more of these healthy foods shouldn’t hurt the effort.
- Eat a bigger breakfast: Eating a substantial breakfast may help women with fertility problems. For moderate-weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8 per cent and testosterone levels by 50 per cent. High levels of either can contribute to infertility.
- Avoid trans fats: Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods. Some of the faves, we know.
- Cut down on carbs if you have PCOS: Lower-carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity. refined carbs may be especially problematic.
- Eat fewer refined carbs: Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice. Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Consistently elevated insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need them. This can contribute to a lack of egg maturation and ovulation.
- Eat more fibre: Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fibre can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product. Some examples of high-fibre foods are whole grains, fruits, vegetables, and beans. The daily recommended intake of fibre for women is 25 grams per day and 31 grams for men.
- Swap protein sources: Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility. A study showed that when 5 per cent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50 per cent.
- Choose high-fat dairy: High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it. It found that women who consumed one or more servings of high-fat dairy per day were 27 per cent less likely to be infertile. To reap these potential benefits, try replacing one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk or full-fat yoghurt.
- Add in a multivitamin: If you take multivitamins, you may be less likely to experience ovulatory infertility.
- Get active: Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity.
- Take time to relax: If you’re trying to conceive, stress is probably on the menu, too. As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.
- Cut the caffeine: Consider limiting your caffeine intake to one or two cups of coffee per day to be on the safe side. Give non-coffee options a try.
- Aim for a healthy weight: Weight is one of the most influential factors when it comes to fertility for men and women. In fact, being either underweight or overweight is associated with increased infertility. This is because the amount of fat stored in your body influences menstrual function. Obesity especially is associated with a lack of ovulation and menstrual irregularity but also with impaired egg development.
- Check those iron levels: It’s time to start pumping iron. The supplement kind, that is. Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility. Non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks high in vitamin C to increase absorption.
- Avoid excess alcohol: Alcohol consumption can negatively affect fertility.
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