16 Natural Ways To Increase Fertility

16 natural ways to increase fertility

16 natural ways to increase fertility

Adopting healthy diet and lifestyle choices and reducing stress can help improve fertility. It's also important to talk to your healthcare team about finding the best options for you. 

Fertility problems affect up to 15% of couples. The path of being a parent can sometimes be very challenging, but know that you are not alone in these problems. 

Fortunately, there are a few creative ways to increase your fertility. In fact, dietary choices and lifestyle changes can help improve fertility. 

Here are 16 natural ways to increase fertility and get pregnant fast.

1. Eat foods high in antioxidants

Antioxidants like folate and zinc can improve fertility in both men and women. They destroy free radicals in your body, which can damage sperm and eggs.

study found that eating 75 grams of antioxidant-rich nuts per day improved sperm quality. A study of 232 women showed that high levels of folate are associated with high rates of implantation, hospitalization and childbirth. 

The jury is still out on how much antioxidants will or won't affect fertility, but there is strong evidence. Foods like fruits, vegetables, nuts, and grains are full of beneficial antioxidants like vitamins C and E, folic acid, beta-carotene, and lutein. Eating plenty of these healthy foods shouldn't interfere with exercise. 

2. Eat a bigger breakfast

Eating a healthy breakfast can help women with fertility problems. Studies have found that eating a large breakfast can improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility. 

For obese women with PCOS, eating more calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can contribute to infertility.

In addition, at the end of the 12-week pregnancy, these women had more children than women who ate a small breakfast and a large dinner, suggesting a better fertility. However, it is important to note that increasing your breakfast without increasing your evening meal can lead to weight gain

3. Avoid trans fats

Eating healthy fats every day is important for promoting fertility and overall health. However, trans fats are associated with a greater risk of ovulatory infertility, due to their negative effects on insulin sensitivity. 

Trans fats are commonly found in hydrogenated cooking oils and are also commonly found in some margarine, fried foods, baked goods, and baked goods. Some favorites, we know them.

Studies have shown that diets high in trans fat and low in fat are not associated with infertility in men and women. 

4. Cut carbs if you have PCOS

Following a low-carb diet (where less than 45% of calories come from carbohydrates) is often recommended for women with PCOS. Several studies have shown that controlling carbohydrate intake has beneficial effects on some aspects of PCOS.

A low-carb diet can help you stay healthy, lower insulin levels, and promote fat loss.

5. Eat less refined carbohydrates 

Speaking of carbs: It's not just the amount of carbs that matters, but the type.
Refined carbohydrates can be problematic. Refined carbohydrates include sugary foods and drinks and refined grains, including white pasta, bread, and rice.

 
These carbohydrates are absorbed quickly, causing a decrease in blood sugar and insulin levels. Refined carbohydrates also have a high glycemic index (GI). GI tells you if a carbohydrate-rich food will raise your blood sugar too much. Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Constantly high insulin can cause her body to produce reproductive hormones because she thinks she doesn't need them. This can cause a lack of eggs and ovulation. Since PCOS is associated with high insulin levels, refined carbohydrates can worsen the condition.

6. Eat more fiber

Fiber helps your body eliminate excess hormones and maintain blood sugar balance. Certain types of fiber can help flush out excess estrogen by binding to the colon. Excess estrogen is also eliminated from the body as waste.


Some examples of fiber-rich foods are grains, fruits, vegetables, and beans. The recommended daily fiber intake for women is 25 grams per day and 31 grams for men. 

However, the evidence in the thread is still mixed. Another study in 250 women aged 18-44 showed that increasing fiber by 5g per day reduces the amount of hormones that are more likely to be anovulation .


7. Change protein sources

Certain animal proteins (such as meat, fish, and eggs) and plant protein sources (such as beans, nuts, and seeds) have been linked to a reduced risk of miscarriage. 

A study showed that when 5 percent of the total calories come from plant protein instead of animal protein, the risk of miscarriage is reduced by more than 50 percent. A 2018 study concluded that eating more fish is associated with a higher chance of having a baby after infertility treatment


Consider replacing some of the protein in your diet with low-mercury vegetables, beans, lentils, nuts, and fish protein. Try this Coconut Chickpea Curry for a high protein snack.


8. Choose high fat dairy products

High consumption of low-fat dairy products may increase the risk of miscarriage, while full-fat dairy products may decrease it. 

study shows that that women who ate one or more servings of high-fat dairy products per day were 27% less likely to have children.
To reap these potential benefits, try replacing one cup of low-fat milk each day with one serving of a high-fat dairy product, such as one cup of whole milk or full-fat yogurt. limit. This Buffalo Chicken Dip made with full fat Greek yogurt is divine.


9. Add a multivitamin

If you take multivitamins, you will not be able to suffer from ovulatory infertility.
In fact, it is estimated that 20 percent of ovulatory infertility can be prevented if women eat 3 or more multivitamins per week. Micronutrients and vitamins play an important role in fertility.
For women trying to conceive, a multivitamin with folate can be especially helpful. Talk to your doctor about supplements, including multivitamins, that can help get you closer to pregnancy.

10. working hard

Exercise has many benefits for your health, including fertility. Increasing moderate physical activity has a positive effect on fertility in women and men, especially those who are overweight. The trick is that moderation is key. Vigorous exercise has been linked to decreased fertility in some women. A lot of exercise can change the balance of energy in the body and positively affect your reproductive system. If you are planning to increase your activity, add it slowly and let your health team know. 


11. Take time to relax

If you are trying to conceive, stress is also on the menu. As your stress increases, your chances of getting pregnant decrease. This may be due to the hormonal changes that occur when you are under stress.
Research on the relationship between stress and fertility is mixed, but there is some evidence that stress can stop fertility. Receiving support and counseling can reduce stress and depression and increase your chances of conceiving. Don't forget to take time for yourself.

 12. Cut out caffeine

The link between caffeine and fertility is not clear. An older study from 1997 suggests that women who consume more than 500 milligrams of caffeine per day take up to 9.5 months to conceive.
However, other studies have not found a strong link between caffeine consumption and increased risk of infertility. Consider limiting your caffeine intake to one or two cups of coffee per day to be on the safe side. Try these coffee-free options. 

13. Aim for healthy weight 

Weight is one of the most influential factors when it comes to fertility for both men and women. In fact, being overweight or obese is associated with increased infertility. This is because the amount of fat stored in your body affects your menstrual cycle. Obesity is associated with lack of ovulation and irregular menstruation, but also with increased ovulation. To improve your chances of getting pregnant, work with your doctor to try to lose weight if you're overweight and gain weight if you're underweight. They can help you do this in an efficient and sustainable way. 

14. Check the iron levels

It's time to start turning on the iron. An additional form, that is. Consuming iron and non-heme iron supplements, which come from plant-based foods, can reduce the risk of infertility. A recent 2019 study concluded that heme iron (of animal origin) has no effect on fertility and that non-heme iron is beneficial for iron-deficient women.
More evidence is needed to support whether iron supplementation should be recommended for all women, especially if iron levels are already good. But making sure your iron levels are strong with your doctor is a good step.


Non-heme sources of iron are difficult for your body to absorb, so try to take foods or drinks rich in vitamin C to increase absorption. 

15. Avoid excessive drinking

Drinking alcohol can harm fertility. However, it is not known how much alcohol is needed to cause this effect. 

Study found that drinking more than 14 drinks per week was associated with a longer time to get pregnant. An older study from 2004 involving 7,393 women found that alcohol consumption was associated with other infertility tests.

 It is recommended that you avoid drinking too much alcohol. Talk to your doctor about what you're eating to make sure what's best for you.

16. A natural supplement

Some natural supplements have been linked to fertility, especially in animal studies. Always check with your doctor before taking any natural supplements, as their benefits have not been studied in humans.

Summary:

A healthy diet is important for a healthy body and reproductive system and to help you conceive.
If you're trying to get pregnant, it's important to start making healthy eating and lifestyle choices today. But don't let stress and anxiety get you down.

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