Boost Your Fertility With These 7 Natural Methods
Experiencing fertility problems can be really tough
It can push couples to breaking point, and you might be left wondering why it has happened to you. It is estimated that fertility problems affect approximately 15% of all couples; however, what a lot of people do not know is that you can boost your fertility by making a few lifestyle changes.
Of course, if you are struggling to conceive, you should make an appointment with a fertility specialist to talk through your options, and rule out any underlying health problems. However; here are just some things that you can try in the meantime.
Get your antioxidants:
Making sure that you are getting the right amount of antioxidants is a really great way of helping to boost your fertility, so you should be eating plenty of food that is really rich in them.
It has been suggested that antioxidants, such as folate and zinc could actually improve fertility in both men and women. The reason for this is because antioxidants can help to deactivate the free radicals in our body, which can damage both the sperm and egg cells. Studies have backed these claims up as well, finding that men who ate more antioxidants every day, actually showed an improvement in sperm quality.
Try and eat plenty of fruit, vegetables, nuts and grains, which are packed full of antioxidants like vitamin C & E, folate, beta-carotene and lutein.
Make sure you are eating enough for breakfast:
It has been suggested that eating a larger breakfast could actually help people who are suffering from fertility problems.
Studies have suggested that eating a larger than average breakfast could actually help the hormonal effects of polycystic ovary syndrome, otherwise known as PCOS, which is quite often a major cause of infertility.
It should be noted though that these studies look at women who are a normal, healthy weight, but research has suggested that eating the majority of their calories at breakfast actually reduced their insulin levels by 8% and their testosterone levels by 50%, both of which can contribute to infertility when found in high levels. In addition to reducing both of these levels, they also ovulated 30% more than women who ate a smaller breakfast and a larger dinner.
It is important to do this healthily though, and if you increase your breakfast size, you need to decrease your evening meal, to avoid gaining unnecessary weight.
Avoid trans fats:
If you are trying to conceive, it is important that you are eating healthy fats in order to boost your fertility. High levels of trans fats though have been linked to an increased risk of infertility, thanks to the negative effect that they have on insulin sensitivity.
These kinds of fats are usually found in hydrogenated vegetable oils, as well as some margarine, fried foods, processed products and baked goods. Research has suggested that a diet that is high in trans fats, and lower in unsaturated fats was also linked to infertility.
Lower your carb intake:
If you suffer from PCOS, it is recommended that you follow a low carb diet in order to boost your fertility levels. This is because a lower carb diet can help you to maintain a healthy weight, reduce insulin levels, and to encourage fat loss, all whilst helping to keep your menstrual cycle regular.
One study also showed that when you increase carbs in your diet, the risk of infertility also increased. A further study also looked at overweight and obese women who were also suffering from PCOS, and showed that consuming a low carb diet not only reduced hormone levels, such as insulin and testosterone, which, as we know are both contributing factors of infertility.
Include more fibre in your diet:
Fibre is really important for your body, as it helps it to get rid of excess hormones and to keep your blood sugar balanced. High fibre foods include; whole grains, fruit, vegetables and beans; and certain types of fibre can help to remove excess oestrogen by causing it to bind to the intestines. This is then removed from the body as a waste product.
There are some studies that have backed up these claims; however, they are somewhat mixed. One study showed that eating just 10 grams of cereal fibre every day was associated with a lower risk of ovulatory infertility in women over 32 years; whereas another study showed that eating the recommended amount of fibre every day was actually associated with a higher risk of abnormal ovulation cycles, so more research is needed on this subject.
Make sure you are getting an adequate amount of exercise:
There are many to exercising, and increasing your fertility is just one of them. Research has suggested that a sedentary lifestyle has been highly associated with a higher risk of infertility. When looking at obese women, it was found that moderate and intense exercise, along with a weight loss programme had a really positive effect on their fertility.
However; it should be noted that this should be carried out in moderation, as high-intensity workouts have actually been associated with a decreased fertility in some women. One large study suggested that the risk of infertility was actually over three times greater for women who exercised intensely every day, compared with women who were inactive.
Make sure you are taking enough time to relax:
If you are stressed, your chances of conceiving rapidly decrease. This is most likely to be because of the hormone changes that occur when you are feeling stressed.
In fact, research has suggested that stress, anxiety and depression actually affect nearly half of all women who attend fertility clinics. So, it is important that you seek medical advice, or counselling to deal with what is causing this stress, and you will find that your chances of conceiving actually increase.