Fertility is a woman’s ability to get pregnant or maintain a pregnancy. For most women, fertility is at its peak between the ages of 20 – mid 30s. As one starts ageing, the fertility level begins to fall. Apart from age, other factors like hormonal problems, autoimmune disorders, medicines, tobacco or alcohol and exposure to environmental hazards also play a vital role. Sometimes women are so busy in fulfilling their other responsibilities that they ignore the ticking of their body clock which can result in complications, thereby leading to infertility. Although there are many factors which effect fertility but nutrition plays an important role in the fertility of a woman!
Here are some changes to your diet to keep your fertility and ovulation intact:
- Get on to your daily protein from plants: 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. Eating more protein from vegetable sources, instead of animal sources, may improve fertility levels in women.
- Eat Complex Carbohydrates: It’s not just the amount of carbohydrates which is important, but also the kind of carbohydrate. If one wishes to get pregnant they should avoid having refined carbohydrates like maida, breads, and biscuits. Complex carbohydrates (whole grains, wheat, and oats) are better over refined ones. Eating a diet high in refined carbohydrates can raise insulin levels, which may increase the risk of infertility and make it harder to get pregnant.
- Enjoy the goodness of whole milk: High intake of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairyfoods may increase fertility. Replacing low-fat dairy products with high-fat versions may help improve fertility and increase your chances of getting pregnant.
- Keep balance of all nutrients: Good nutrition is vital for a healthy body and healthier reproductive system. In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body to conceive naturally.
- Take a Daily Dose of Multi-vitamins: Taking a multivitamin may help boost fertility if you are not getting all the nutrients you need from the diet alone.
- Eat Foods that are Rich in Antioxidants: Antioxidants like zinc and foliate may improve fertility for both women and men. Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells. Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates, especially among men with infertility.
- Limit the intake of Caffeine: Caffeinecan negatively affect female fertility. A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage. Women trying to get pregnant should limit their caffeine intake.
- Avoid Unsaturated Fats: To boost fertility levels, avoid foods high in unsaturated fats. Eat foods rich in healthy fats instead, such as extra virgin olive oil.
- Keep a check on your weight: Weight is one of the most influential factors when it comes to fertility. In fact, being either underweight or overweight is associated with increased infertility. To improve your chances of getting pregnant, try to lose weight if you’re overweight and gain weight if you’re underweight.
- Exercise Regularly: A sedentary lifestyle is linked to infertility, and exercise can improve fertility. Exercise has many benefits for your health, including increased fertility.
Unlike other factors that we cannot control such as age and genetics, eating certain foods and avoiding others is something we can always do ourselves, without any medical intervention, to help improve the ovulatory function and thereby enhance fertility. If you are trying to get pregnant, it is important that you begin making healthy nutrition and lifestyle choices today.