Fertility problems affect more than 15% of couples.
Fortunately, there are natural ways to increase your fertility and get pregnant faster. Diet and lifestyle changes can help increase fertility by up to 69%.
We offer you 17 natural ways to increase fertility and get pregnant faster.
1. Eat foods rich in antioxidants
Antioxidants like folate and zinc can improve fertility for both men and women. Antioxidants deactivate free radicals in your body, which can harm both sperm and eggs.
Eating a study of 75 grams of antioxidant-rich walnuts per day improved sperm quality in a study of young men and adults.Another study that followed 60 couples undergoing IVF found that taking an antioxidant supplement resulted in 23% more possibilities of conception.Foods like fruits, vegetables, nuts and grains are full of beneficial antioxidants like vitamins C and E, folic acid, beta carotene and lutein.
Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates, especially among men with infertility.
2. Have a good breakfast
Eating a hearty breakfast can help women with fertility problems.
A study found that eating a larger breakfast can improve the hormonal effects of polycystic ovary syndrome, a leading cause of infertility, however it is important to note that increasing the size of breakfast without reducing the size of dinner can lead to weight gain.
Some studies suggest that eating more calories for breakfast and less for dinner may improve fertility.
3. Avoid trans fats
Eating healthy fats every day is important for increasing 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 generally present in some margarines, fried foods, processed products, and baked goods.A major observational study found that a diet high in trans fat and low in unsaturated fat was linked to infertility. Choosing trans fat instead of monounsaturated fat can increase the risk of ovulatory infertility by 31%. Eating trans fat instead of carbohydrates can increase this risk by 73%.
To increase fertility levels, avoid foods high in trans fat. Eat foods rich in healthy fats, such as extra virgin olive oil.
4. Reduce your carbohydrate intake
Following a low carb diet is generally recommended for women with polycystic ovary syndrome. Low carb diets can also help you maintain a healthy weight, reduce insulin levels, and promote fat loss, all while helping menstrual regularity.
A highly relevant study found that as carbohydrate intake increased, the risk of infertility also increased. In the study, women who ate more carbohydrates had a 78% higher risk of ovulatory infertility than those who followed a low diet. in carbohydrates.
Following a low carbohydrate diet can improve hormonal levels associated with fertility, especially among women with PCOS (Polycystic Ovarian Syndrome).
5. Eat more fiber
Fiber helps your body get rid of excess hormones and keeps your blood sugar balanced. Some examples of fiber-rich foods are whole grains, fruits, vegetables, and beans. Certain types of fiber can help get rid of excess estrogen by binding to it in the intestines.
Excess estrogen is eliminated from the body as a waste product. Eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility in women over 32, according to a recent study.
However, the evidence on fiber is mixed. In another study of 250 women ages 18 to 44, eating the recommended 20-35 grams of fiber per day was associated with an almost 10-fold increased risk of abnormal ovulation cycles.
Fiber can have beneficial effects on fertility. However, too much fiber can interfere with ovulation. More studies are needed.
6. Swap protein sources
Replacing some animal proteins (such as meat, fish, and eggs) with plant protein sources (such as beans, nuts, and seeds) is linked to a lower risk of infertility.
One study found that higher meat protein intake was linked to a 32% greater chance of developing ovulatory infertility, while eating more plant protein may protect against infertility.
One study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50%. So, consider replacing some of the meat proteins in your diet. with vegetable proteins, beans, lentils and nuts.
Eating more protein from plant sources, rather than animal sources, can improve fertility levels in women.
7. Get active
Exercise has many health benefits, including increased fertility. In fact, a sedentary lifestyle has been associated with an increased risk of infertility. For obese women, both moderate and vigorous physical activity, along with weight loss, had a positive effect on fertility.
However, moderation is key. High-intensity excessive exercise has actually been associated with decreased fertility in certain women. Excessive exercise can change the energy balance in the body and adversely affect the reproductive system.
A sedentary lifestyle is linked to infertility, and exercise can improve fertility. However, exercising too much can have the opposite effect.
8. Take time to relax
As your stress levels increase, your chances of getting pregnant decrease. This is likely due to hormonal changes that occur when you feel stressed. Having a stressful job and working long hours can also increase the time it takes to get pregnant. In fact, stress, anxiety and depression affect around the 30% of women who go to fertility clinics.
Getting support and advice can reduce levels of anxiety and depression, increasing the chances of getting pregnant.
High levels of stress and anxiety can reduce your chances of conception. However, controlling your stress level can increase your chances of getting pregnant.
9. Cut the caffeine
Caffeine can negatively affect female fertility.
A study suggests that women who consume more than 500 mg of caffeine daily take up to 9.5 more months to become pregnant. A high intake of caffeine before pregnancy is also linked to an increased risk of miscarriage.
However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.
Caffeine can negatively affect fertility, but the evidence is mixed. Women who are trying to get pregnant may want to limit their caffeine intake.
10. Avoid excess alcohol
Alcohol consumption can negatively affect fertility. However, it is unclear how much alcohol is needed to cause this effect. One study found that drinking more than 8 drinks per week was associated with a longer time to become pregnant. Another study involving 7,393 women found that high consumption of Alcohol was associated with more infertility tests, however, the evidence for moderate alcohol consumption is mixed. Another study found no link between moderate consumption and infertility, while other studies report that moderate intake can affect fertility.
For example, a study of 430 couples reported that drinking five or fewer alcoholic beverages per week was associated with reduced fertility.
Excessive alcohol consumption can reduce fertility. To improve your chances of getting pregnant, consider limiting or avoiding alcohol.
11. Anything else?
Good nutrition is vital to a healthy body and reproductive system.In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help increase fertility and prepare your body for pregnancy. How you choose to live and eat today will influence sperm and egg quality within 90 days.
If you are trying to get pregnant, it is important to start making healthy nutrition and lifestyle decisions today.