Infertility is defined as the inability to conceive or the inability to carry a pregnancy to term. It can deeply affect women emotionally, causing stress, anxiety, and feelings of inadequacy. Factors causing infertility include age, hormonal imbalances, reproductive disorders (such as PCOS or endometriosis), lifestyle factors (like obesity or smoking), and environmental toxins.
While medical treatments like assisted reproductive technologies exist, natural methods to improve fertility include maintaining a healthy lifestyle, tracking ovulation, limiting alcohol and caffeine intake, and considering certain supplements.
Here are 15 tips get pregnant faster and boost fertility
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Consume Foods Rich in Antioxidants
Antioxidants like folate and zinc can boost fertility by reducing oxidative stress, which can damage reproductive cells and decrease fertility. Common antioxidant-rich foods include berries (such as blueberries and strawberries), leafy greens (like spinach and kale), nuts and seeds (such as almonds and sunflower seeds), and colorful vegetables (like bell peppers and carrots).
One study found that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth (1).
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Eat More for Breakfast
Eating a bigger breakfast can lead to improvement in fertility. PCOS is one of the main causes of infertility. Eating a large nutrition rich breakfast can help to improve hormonal effects in PCOS. It was found that women with PCOS who consume most of their calories during their breakfast saw reduction in insulin levels by 8% and testosterone by 50%.
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Avoid Refined Carbs
Avoiding refined carbs may help boost fertility. Refined carbohydrates, such as white bread, sugary snacks, and processed foods, can cause spikes in blood sugar and insulin levels, which may disrupt hormone balance and ovulation. Opting for complex carbohydrates, like whole grains, fruits, and vegetables, can help stabilize blood sugar and support reproductive health.
Persistent high levels of insulin, which share similarities with ovarian hormones, can impact the production of reproductive hormones by signaling the body to reduce their production. Consequently, this can lead to insufficient egg maturation and ovulation.
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Avoid Caffeine
High caffeine intake has been linked to decreased fertility and may interfere with conception. Limiting caffeine intake or switching to decaffeinated alternatives can support reproductive health and increase the chances of conception.
One study found that women who consume more than 500 milligrams of caffeine daily take longer to get pregnant (2).
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Avoid Access Alcohol
Excessive alcohol consumption has been associated with decreased fertility and may disrupt hormone levels, menstrual cycles, and ovulation. Some studies have found that drinking alcohol more than 14 times in a week can cause longer time to get pregnant.
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Reduce Carbs for PCOS
It is commonly advised for women with PCOS to adopt a lower-carb eating diet, where less than 45% of their calorie intake comes from carbohydrates. This dietary approach can aid in weight management, lower insulin levels, promote fat loss, and contribute to more regular menstrual cycles.
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Include More Fibre in Your Diet
Fibre aids in regulating insulin levels, which in turn can help balance reproductive hormones such as estrogen and progesterone, promoting healthy ovulation and menstrual cycles. High-fiber foods are often low in calories and can help promote feelings of fullness, reducing overeating and aiding in weight management. Maintaining a healthy weight is important for fertility.
One study found that eating foods rich in soluble fibres such as avocados, sweet potatoes, oats, and fruits, with lower levels of estrogen and progesterone. Excess estrogen may impact infertility, so it is best to have fibre rich diet (3).
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Choose Plant Protein
Plant-based diets tend to be lower in saturated fats and higher in fiber, which can help regulate hormone levels. This may support reproductive hormone balance and improve fertility. Plant-based proteins are generally lower in calories and saturated fats compared to animal-based diets. Maintaining a healthy weight is important for fertility, as obesity and overweight can negatively impact reproductive health.
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Include Multivitamins in Your Diet
Taking multivitamins can help boost fertility by ensuring that the body receives adequate levels of essential vitamins and minerals necessary for reproductive health. Multivitamins such as folic acid, vitamin D, iron and zinc are essential to boost fertility.
Folic acid is important for healthy fetal development and may also support fertility by aiding in ovulation and improving egg quality, Adequate levels of vitamin D have been associated with improved fertility, Iron is essential for healthy red blood cell production and oxygen transport, which is important for reproductive health and Zinc plays a role in various aspects of reproductive health, including ovulation, and embryo development.
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Eat High Fat Dairy
There is some evidence to suggest that consuming high-fat dairy products may be associated with improved fertility and increased likelihood of pregnancy. Some studies have found that women who consume more high-fat dairy products, such as whole milk, cheese, and yogurt, may have a higher likelihood of ovulatory infertility compared to those who consume low-fat or non-fat dairy products.
One study found that women who consumed one or more servings of high fat dairy per day were 27% less likely to be infertile (4).
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Be Physically Active
Regular physical activity can help maintain a healthy weight or promote weight loss, which is important for fertility. Obesity and being overweight can negatively impact reproductive hormone levels and ovulation.
Exercise can help regulate hormone levels, including insulin, cortisol, and reproductive hormones such as estrogen and progesterone. This hormonal balance is important for ovulation and menstrual regularity.
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Avoid Stress
High stress levels can interfere with reproductive hormone balance and ovulation, so managing stress through exercise may benefit fertility. Taking time to relax by doing some recreational activities.
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Maintain a Healthy Weight
Weight plays a significant role in fertility for both men and women. Both being underweight and overweight are linked to higher rates of infertility. This is because body fat levels affect menstrual function, with obesity being particularly associated with irregular ovulation and impaired egg development.
To increase the likelihood of conception, consult your healthcare provider to achieve a healthy weight through sustainable methods, whether it involves losing weight if overweight or gaining weight if underweight.
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Consume Iron
Iron is an essential mineral that plays a crucial role in reproductive health. It is involved in the production of healthy red blood cells, which are necessary for transporting oxygen throughout the body, including to the reproductive organs.
Iron deficiency, known as anemia, can negatively impact fertility by disrupting menstrual cycles and ovulation. Women with iron deficiency anemia may experience irregular or absent periods, which can make it more difficult to conceive.
Including iron-rich foods in the diet, such as lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals, can help ensure adequate iron intake.
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Avoid Trans Fat
Incorporating healthy fats into your daily diet is crucial for enhancing fertility and maintaining overall well-being. However, consuming trans fats can elevate the risk of ovulatory infertility by impairing insulin sensitivity.
These harmful fats are typically found in hydrogenated vegetable oils, commonly present in certain margarine, fried foods, processed items, and baked goods. Research indicates that diets high in trans fats and low in unsaturated fats are associated with infertility in both men and women.
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Incorporate Dairy
Dairy is vey important to boost overall health but it is especially helpful to reduce infertility. One study found that women who consumed dairy products everyday have a lower risk of developing ovulatory infertility.
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Try Eggs
Eggs are a nutritious food that provides protein, vitamins, and minerals essential for overall health, but there’s limited evidence to suggest that they directly boost fertility. However, eggs contain nutrients like choline and vitamin D, which may indirectly support reproductive health.
Eggs also provide omega 3 fatty acids, along with fat-soluble vitamins A, D, E, and vitamin K which are helpful to improve fertility.
Conclusion
Infertility can affect women negatively. While there are some medical treatments which offers best way to conceive. Ensuring good nutrition is crucial for overall health and reproductive well-being, aiding in the journey to conception. Including a nutritious diet and positive lifestyle adjustments can enhance fertility and ready the body for pregnancy, benefiting overall health. It’s advisable to start making these healthy choices early on when trying to conceive, while also seeking guidance from healthcare professionals to tailor choices to individual needs and reduce stress.
FAQs:
- How can a woman become fertile naturally?
A woman can enhance fertility naturally by maintaining a healthy lifestyle, including a balanced diet, regular exercise, managing stress, avoiding smoking, limiting alcohol, and getting adequate sleep.
- How can I make my wife more fertile?
Support your wife in maintaining a healthy lifestyle by encouraging balanced nutrition, regular exercise, stress management, avoiding smoking and excessive alcohol, and seeking medical advice if needed.
- What foods increase fertility in woman?
Foods that may increase fertility in women include leafy greens, berries, nuts, seeds, whole grains, fatty fish, beans, lentils, and foods rich in antioxidants, vitamins, and minerals.
- What is the best remedy for fertility?
The best remedy for fertility depends on individual circumstances and may include maintaining a healthy lifestyle, addressing underlying health conditions, seeking medical advice, and considering assisted reproductive technologies.
- What affects female fertility?
Female fertility can be affected by age, hormonal imbalances, reproductive disorders, lifestyle factors (such as diet, exercise, and smoking), stress, environmental factors, and underlying health conditions.
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