In recent times,
medical research has noticed the roles of dietary patterns in impacting fertility
for both, men and women.
After all, who
knew that your food choices can impact the possibility of parenthood?
Certain food
items are believed to strengthen reproductive efforts, support the health of a
man’s sperm and woman’s eggs and give vital nutrients for hormonal production
and balance.
Likewise,
couples who consume an unhealthy diet and are obese have a higher chance of
infertility.
While present
evidence on the role of dairy, alcohol, and caffeine is unreliable, saturated
fats and sugar have been related to inferior fertility outcomes in men and
women.
Hence, for
couples trying to conceive, consuming the right nutrition is the first logical
step.
Fertility and diet
Various researches
have shown the positive effects of the following vitamins and nutrients on
fertility.
·
Folic
acid
·
Vitamin
B12
·
Omega-3
fatty acids
·
Healthy
diets (such as the Mediterranean diet)
Studies have
found that semen quality develops with nutritious diets. Whereas, the opposite
has been relatedto diets high in saturated or trans-fat.
Significantly,
semen quality is not a perfect predictor of fertility, and most studies did not
actually examine the impact of paternal diet on the rate of successful
pregnancies.
For couples gettingsupported
reproductive technologies, women are potentially to conceive with folic acid
supplements or a diet rich in flavones (plant-based oestrogens with antioxidant
activity).
On the other
hand, male fertility may be aided by antioxidants.
In the meantime…….
Until we know
more, the best possible take from here is to consume a healthy diet if you are a
couple trying to conceive.
Doctors also recommend
the following to maximize the chances of a healthy pregnancy:
1.
Consume a big breakfast: Having a substantial breakfast every
morning can assist women in their fertility issues.
Especially in the case of PCOS
(Polycystic Ovary Syndrome), whose hormonal effects can get reduced with a
hefty breakfast.
Although, it is critical to
note that increasing the size of your breakfast without decreasing the size of
your evening meal can possibly contribute to weight gain.
2.
Consume foods rich in antioxidants: Antioxidants such as folate or zinc are
found to boost fertility in men and women. They deactivate the free extremists
and prevent sperm and eggs from getting damaged.
Food items like fruits,
vegetables, nuts, grains are full of valuable antioxidants like vitamins C and
E, lutein, folate, beta carotene, etc. Consuming these products in good
quantity can help a lot in the effort to conceive.
3.
Reduce trans fats: Trans fats are related to an increased
danger of ovulatory infertility, because of their negative effects on insulin
sensitivity.
Trans fats are generally
present in hydrogenated vegetable oils and some margarine, processed foods,
fried foods, and baked foods.
Researches have shown that a
diet higher in trans fats and lower in unsaturated fats is linked with infertility
for both men and women.
4.
Consume more fibre: Fibre is critical to get your body rid of
excess hormones and maintain your blood sugar levels. Specific types of fibre
can reduce excess oestrogen by binding to it in the intestines. The extra oestrogen
is then thrown out of the body as a waste product.
Soluble fibre such as sweet
potatoes, oats, avocadoes, fruits, etc. is associated with lower levels of
progesterone and oestrogen.
Although it is advisable to
consult with your doctor on your current fibre intake to check whether you
should increase the fibre levels or not.
5.
Eat less refined carbs: It is not just the amount, but the type
of carbs. Refined carbs are extremely problematic.
Refined carbs incorporate
sugary food, drinks, and processed grainssuch as white pasta,
rice, and bread.
These carbs skyrocket blood
sugar and insulin levels as they get absorbed quickly. Refined carbs also showcase
highglycemic levels (GI). This GI is used to assure whether a carbohydrate-dense
food will boost your blood sugar considerably.
6.
Switchprotein sources: Swapping animal proteins like meat,
fish, and eggs with plant ones can help to reduce infertility significantly.
Hence, reflecton exchanging
some of the proteins in your diet with protein from vegetables, lentils, beans,
nuts, and low mercury fish.
7.
Cut down your caffeine intake: The relation between high caffeine
intake and fertility isn’t quite certain.
Despite it, you must consider
limiting your caffeine intake to maximum of one or two cups per day to stay on
the safe side.
8. Go
active: Exercise can
reap many benefits, one of them being improved fertility. Augmenting physical
activities have productive effects on both men and women, especially those with
obesity.
However, excessive exercise
might change the energy balance in your body, and impact your reproductive
system negatively.
If you plan to increase your
exercise, then do it gradually and consistently.
Final words
A healthy diet
is crucial for a healthy body and reproductive system and can improve your
chances to become a parent.
Consuming a
nutritious diet and making constructive lifestyle changes can enhance fertility
and prepare your body for pregnancy.
At the same
time, don’t let anxiety get you down. Consult your healthcare provider to find
the best choices for you and your partner.
Comments
Post a Comment