6 simple natural ways to improve your fertility
- Make sure you eat foods that are rich in antioxidants
Antioxidants such as folic acid and zinc can improve fertility in both men and women as they deactivate oxygen free radicals in your body, which can damage both sperm and egg cells. A study of young adult men found that eating 75 grams of walnuts every day improved sperm quality. Another study that followed 60 couples undergoing IVF found that taking an antioxidant supplement resulted in a 23% greater chance of conception. Foods such as fruits, vegetables and nuts are full of beneficial antioxidants such as vitamins C and E, folate and beta-carotene.
- Avoid fatty foods
Eating healthy fat every day is important for boosting fertility. However, trans fats are associated with an increased risk of infertility due to their negative effects on insulin sensitivity. Trans fats are commonly found in hydrogenated vegetable oils, margarine, fried foods and processed products and baked goods. To increase fertility levels, eat foods rich in healthy fats, such as avocados, tuna and extra virgin olive oil.
- Get active
Exercise has many health benefits, including increased fertility. In fact, a sedentary lifestyle is associated with a higher risk of infertility. However, enforcing moderation is crucial. Excessive high-intensity exercise has been associated with reduced fertility in some women, as it can alter the energy balance in the body and negatively affect the reproductive system or ovulation.
- Take time to relax
Stress is one of the biggest enemies of fertility. This is probably due to the hormonal changes that occur when you feel stress. Anxiety and depression affect about 30% of women attending fertility clinics. Appropriate advice and support, can reduce stress levels and therefore increase the likelihood of pregnancy.
- Avoid alcohol and caffeine
Alcohol is a proven embryotoxic substance. It is imperative to avoid it as it can interfere with the implantation of the fertilised egg. In addition, many studies have linked alcohol consumption to infertility. Caffeine can also negatively affect female fertility. One study shows that women who consume more than 500 mg of caffeine daily take up to 9.5 extra months to achieve pregnancy. Increased caffeine intake before pregnancy is also associated with an increased risk of miscarriage.
- Aim for the “ideal weight”.
Weight is one of the most important factors affecting fertility. Extra pounds can change the levels of hormones that regulate ovulation. However, even underweight women may experience problems such as ovulation inhibition. Avoid extreme diets and follow a balanced diet plan.
