This is by far the most important step. In modern times, many people are undernourished, despite being overweight. The body simply will not allow conception to occur or a pregnancy to continue if it doesn’t have the basic foundation it needs to sustain a pregnancy.
Diet and lifestyle changes can help boost fertility naturally in a certain extent. Here are few natural ways to boost fertility and get pregnant faster.
DIET
- Eat Foods That Are Rich in Antioxidants
Antioxidants like folate and zinc may improve fertility for both men and women. Legumes like chick peas, lentils, beans, seeds, Nuts, Dairy, Eggs and whole grains are rich zinc . Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.
- Eat a Bigger Breakfast
Eating a substantial breakfast may help women with fertility problem by reducing insulin levels and testosterone levels.
- Avoid Trans Fats
Eating healthy fat every day is important for boosting fertility. However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity. Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.
To boost fertility levels, avoid foods high in trans fats. Eat foods rich in healthy fats instead, such as extra virgin olive oil.
- Cut Down on Carbs
Following a lower- simple carbohydrate diet is generally recommended for women with polycystic ovary syndrome (PCOS).
Lower-carb diets may help you may improve hormone levels associated with fertility, maintain a healthy weight, reduce insulin levels and encourage fat loss, all while helping menstrual regularity.
Remove processed grains, other processed foods, sugars, and starches from the diet.
- Eat Less Refined Carbs
Refined carbs include sugary foods and drinks and processed grains, including white pasta, white bread and white rice. These carbs are
absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI).
- Eat More Fiber
Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. Some examples of high-fiber foods are whole grains, fruits, vegetables and
- 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. Animal protein contain certain type of excess hormones.
Increase healthy fats in the diet especially from sources like coconuts, coconut oil, olives and olive oil, butter, grass-fed meats, eggs, avocado, and nuts.
- Increase Your Iron Intake
Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility.
Yet 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 Unfermented Soy Products
Evidence linking soy products to decreased fertility is limited to animal studies. However, you may want to avoid unfermented soy products if you’re trying to get pregnant.
- Drink enough water.
Hydration is important for so many functions within the body, including fertility.
LIFESTYLE
- Get Active
Exercise has many benefits for your health, including increased fertility. 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.
Excessive exercise may change the energy balance in the body, and negatively affect the reproductive system .
- Take Time to Relax
High stress and anxiety levels can reduce your chances of conception. However, managing your stress level can increase your chances of becoming pregnant.
- Cut the Caffeine
Caffeine may negatively affect fertility, but the evidence is mixed. Women trying to get pregnant may want to limit their caffeine intake.
- Achieve a Healthy 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 . This is because the amount of fat stored in your body influences menstrual function.
- Avoid Excess Alcohol
Excess alcohol intake can reduce fertility. To improve your chances of getting pregnant, consider limiting or avoiding alcohol.
- Vitamin D –
Vitamin D deficiency is very common and can be very detrimental to overall health. Recent studies link inadequate vitamin D with infertility and miscarriage. Daily 15 minutes sun exposure is preferable to maintain body’s vitamin D level.
Good nutrition is vital for a healthy body and 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 for pregnancy.
What’s more, how you choose to live and eat today will influence sperm and egg quality 90 days from now.
If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today.
