Ways to Boost Your Fertility

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 Ways to Boost Your Fertility

If you are considering improving your fertility, you will need to consider several lifestyle changes such as quitting smoking or drinking alcohol and eating a balanced diet. Men who are considering getting more fertile sperm and women who wish to have children may need to improve their fertility by adapting their diet. However, dietary adaptations must be accompanied by fertility treatments to generally improve fertility.

Understanding the scientific basis of a fertility diet



Note that having a healthy and balanced diet does not guarantee better fertility. 

There is a plethora of books and online resources that claim that adopting a more balanced and healthy diet can improve fertility. While it is beneficial to have a healthy diet, it should not be used as a substitute for other fertility treatments and options. However, a healthy diet and lifestyle can reduce a woman's risk of oligomenorrhea and may increase her chances of becoming pregnant.

Be aware that fertility diets only work for a small number of women.

 During the scientific study of these diets, the tests conducted focused on a particular disease found in women: impaired ovulation or oligomenorrhea. Women suffering from this disease can benefit from dietary adaptations to try to get pregnant.

    For example, a study was conducted over an eight-year period by the Nurses' Health Study with more than 18,000 women who were trying to get pregnant. Only 400 of the women had infertility, caused by oligomenorrhea. Therefore, the Diet and Fertility Study was actually conducted on a small number of women among the subjects and may not apply to women who do not have irregular cycles.


    Inform your doctor about your treatment choices.

    Before testing a fertility diet, talk to your doctor about other treatment options for infertility or fertility problems. Several certified medical procedures will help you get pregnant, as well as other options that will increase your chances of getting pregnant.

    • Your body may respond perfectly to fertility medications, which will help regulate your ovulation cycle. Your doctor may also suggest intrauterine insemination, in vitro fertilization, embryo testing, or reproductive immunology.

    Adapt your diet


    Maintain a good weight balance. If you are under or overweight.

     your natural hormone levels may be altered and this can lead to suppression or irregularity of the ovulation cycle. Focus on maintaining a healthy weight, taking into account your body type and size.

    • If you suffer from health problems such as thyroid disease, let your doctor know your treatment options. Try to avoid unnecessary weight gain to prevent oligomenorrhea.
    • If you are overweight, losing just 5% of your body weight (about 5 kg if you weigh 90 kg) can increase blood flow to your reproductive organs and improve your fertility.

    If you have irregular cycles, take a folic acid supplement. 

    Folic acid is an essential nutrient for pregnant women and can increase your chances of getting pregnant if you have oligomenorrhea. However, follow only the prescribed dosage of folic acid and maintain a healthy weight to keep your cycle constant and regular.

    • One of the major studies of the effects of folic acid on women shows that taking folic acid supplements can lead to a high rate of fertilization and a high risk of having twins.
    • Folic acid supplements may also benefit men, as they can improve sperm quality.

    Lower your insulin levels by eating heart-healthy foods. 

    The level of insulin in your body can affect your sex hormone-related globulin. It can also affect the number of free androgens in your body if you are a woman. A high level of free androgen can prevent you from ovulating. Following this logic, a heart-healthy diet can lower your insulin levels and likely cause fertility to improve. Low insulin levels can also improve fertility in men, as it can affect the quality of their sperm. A heart-healthy diet is made up of these elements.

    • Low or no consumption of red meat. Women who participated in the Nurses' Health Study who consumed high levels of animal protein (such as red meat) had a 39% higher rate of ovulatory infertility than women who consumed low levels of animal protein. Some nutritionists also say that high animal protein consumption may affect sperm quality in men.
    • More beans, vegetables, nuts, and tempeh. Herbal proteins such as beans and other vegetables, tempeh, and nuts will give your body more iron and folic acid. These nutrients can help promote ovulation and embryonic development.
    • A small number of caloric dairy products. Generally, a heart-healthy diet requires a low intake of dairy products, but a small amount of lactose from cheese, yogurt, or milk can improve fertility. Subjects in the Nurses' Health Study who had one or two servings of fatty dairy products had better ovulation than those who consumed fat-free lactose. Some research shows that fat-free milk alters the balance of sex hormones in women, which may, in turn, affect their ovulation.

    Avoid trans-fatty acids. 

    Trans fatty acids are commonly found in packaged baked goods, fried foods, junk food, and some animal products, and can improve your body's ability to produce insulin. Having high insulin levels can lead to metabolic disorders that can also affect your ovulation.

    Consume more complex carbohydrates.

     Aim to eat complex carbohydrates that contain fiber such as vegetables, fruit, beans, and whole grains. Your body will take longer to digest complex carbohydrates so they have a more gradual effect on your insulin and blood glucose levels. Some studies have shown that women whose diets are low in complex carbohydrates such as cakes, cookies, white rice, and white bread are 92% more likely to have fertility problems than women whose diets are high in complex carbohydrates.



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