About 15 percent of women in relationships suffer from fertility issues. The road to parenthood can be difficult, but it’s worth the challenge. Fortunately, there are natural ways to increase fertility. For example, lifestyle changes and food choices can help boost fertility. We’ve made a list of natural ways to increase fertility and get pregnant fast. You may also want to consider your healthcare, such as how often you go to a cardiologist, and the danger of lacking fruit and vegetables in your diet. If you’re a dentist, you might also like to read about how to increase patient volume in a dental office.
1. Consume Foods That are Rich in Antioxidants
There are foods to help fertility. Antioxidants like zinc and folate are one of the natural ways to increase fertility. These foods will deactivate some of the harmful radicals in your body that may damage your egg and sperm cells.
There are many varieties of foods to eat to increase fertility. For example, studies found that men that consume 75 grams of walnuts enhanced sperm quality. And women who consumed more folate had better rates of live birth and implantation.
There still needs more evidence on the success rate of how foods affect fertility, but plenty of studies point to their potential. There are various natural ways to get pregnant, and a healthy diet helps in the process. Foods such as vegetables, nuts, grains, and fruit are filled with antioxidants such as lutein, beta carotene, folate, vitamin A and vitamin C.
2. Consume a Larger Breakfast
Women should eat a substantial amount of breakfast to help them in the fertility process. PCOS or polycystic ovary syndrome is a huge factor for infertility, and a healthy breakfast can help. Women who have a moderate weight have shown a reduction in their testosterone levels by 50 percent and insulin levels by 8 percent. Excess levels of testosterone and insulin can cause infertility. It also found that women who ate more for dinner than breakfast
3. Avoid Consuming Trans Fat
Consume healthy fats daily is crucial for boosting overall health and fertility. Trans fat can have negative side effects on insulin sensitivity, which will increase the likelihood of ovulatory infertility.
Foods that contain vegetable oils typically contain trans fats. This includes processed foods, fried foods, baked goods, and margarine. Studies have proven that higher consumption of trans fats and less consumption of unsaturated fats may contribute to infertility.
4. Reduce Fat Content if you Have PCOS
For women who suffer from PCOS, they should consume a diet with lower carbohydrate intake. Lower carb intakes may have positive effects on PCOS. This is because it limits insulin levels, maintains a healthy weight, and helps promote fat loss. Overall, this results in improving menstrual regularity.
5. Consume Less Refined Carbs
The amount of carbs isn’t as impactful as the type of carbs that a person consumes. Refined carbs can be harmful. These include processed grains and sugary foods such as bread, rice, and white pasta. Refined carbs are typically absorbed quickly and lead to a spike in insulin levels and blood sugars. In addition, these types of carbs have a very high GI or glycemic index. The GI will inform you whether a carb food will increase your blood sugar levels significantly.
Insulin can be compared to ovarian hormones since they allow the eggs to mature. An increase in insulin over time will lead to less reproductive hormones since it won’t need them. As a result, the egg won’t mature or ovulate as effectively. Refined carbs will only worsen the effects of PCOS since it’s associated with very high insulin levels.
6. Consume More Fiber
Fibers help maintain the balance of your blood sugar and remove the excess hormones in your body. Fibers will bind themselves to the intestines to eliminate excess estrogen. The extra estrogen is eliminated from the body as waste.
Soluble fibers were associated with lower progesterone and estrogen levels. These soluble fibers can be found in fruits, oats, sweet potatoes, and avocados. Fruits were found to have the least amount of estrogen.
High fiber foods include beans, vegetables, fruits, and whole grains. The daily recommended intake of fiber is 31 grams for men, while for females, it is 25 grams.
One study found that consuming cereal with at least 10 grams of fiber daily is associated with a significantly lower risk of infertility. However, the studies on fiber are still inconclusive.
7. Eat Healthy Protein Sources.
Another link to the reduction of infertility is swapping animal protein for vegetable protein. Animal protein consists of eggs, fish, and meat, while vegetable proteins consist of seeds, nuts, and beans.
A study found that just a five percent consumption of vegetable protein replacement can lead to the risk of infertility decreasing by over 50 percent. Another study found that consuming greater amounts of fish led to a higher chance of live birth. Try to replace animal proteins in your diet with vegetable protein such as beans, nuts, lentils, and low mercury fish. You could try a vegetable protein alternative such as a coconut chickpea curry dish.
8. Select High-Fat Dairy
Consuming too much low-fat dairy can skyrocket the odds of infertility. In comparison, consuming high-fat dairy foods could also decrease the risk of infertility. One study found that women who consumed high-fat dairy food daily were about 27 percent less likely to experience infertility.
You can reap these benefits by replacing your low-fat dairy foods with high-fat dairy food. This includes foods such as full-fat yogurt and a glass of whole milk
9. Take Multivitamins
Those who take multivitamins are less likely to have ovulatory infertility. Micronutrients that are found inside of vitamins play an important role in reducing infertility. By taking three or more multivitamins weekly can reduce infertility by 20 percent. Multivitamins that consist of folates are also very beneficial. Speak with your physician about multivitamins and how they could improve your pregnancy chances.