In this age of technological advances and such a great development of medical science, it is quite surprising that around 15% of couples are suffering from infertility. We often overlook the importance of certain things made by nature that can help us boost the fertility rate. Many women often overlook healthy foods until they want to conceive. Many studies suggest that a healthy diet plays a vital role in fertility. With that said, here are some of the natural ways to get pregnant faster
- Focus on Antioxidant-rich foods
There are certain antioxidants like zinc and folate that can improve fertility in both women and men. They release free radicals of the body, which can affect both egg cells and sperm. According to a study on young, adult men, sperm quality had been improved by consuming 75g of walnuts every day, which are rich in antioxidants.
Another study was conducted on 60 couples going through IVF treatment found antioxidant supplements helped increase 23% chances of a healthy pregnancy.
Foods like vegetables, fruits, grains, and nuts are loaded with antioxidants like folate, vitamins C and E, lutein and beta-carotene.
- Healthy Breakfast
A healthy breakfast is especially beneficial for women with fertility issues. According to a study, having a healthy breakfast can improve hormonal balance in the case of PCOS (Polycystic Ovary Syndrome), the main cause of infertility.
For women suffering PCOS with normal weight, consuming most of the calories in breakfast have reduced testosterone levels by 50% and insulin by 8%. If any of them are found at high level, they can cause infertility. Along with it, those women had 30% more ovulation than those who consumed smaller breakfast but heavy dinner. Keep in mind that you need to reduce the size of dinner while increasing the size of breakfast. According to some studies, you should eat more calories at breakfast and low calories in dinner to improve fertility.
- Follow a Low Carb Diet
Especially women with PCOS should cut down on carbs. It can help you control insulin levels, maintain a healthy weight, and lose fat while improving the menstrual cycle. According to an observational study conducted on a large scale, the risk of fertility rises with carb intake. According to a study, women who consumed more carbs had shown a 78% higher risk of infertility than the ones who ate low-carb food.
Another minor study was conducted among women with PCOS who were obese and overweight. They consumed the low-carb diet which reduced testosterone and insulin levels, which are known to cause infertility.
- No Trans Fats
It is always recommended to eat a healthy diet every day not only to boost fertility but also for overall health. Tran’s fats are known to increase the risk of ovulatory infertility because they adversely affect insulin sensitivity. Some of the common sources of Tran’s fats are hydrogenated vegetable oils and some fried foods, margarine, baked foods, and processed meals.
According to a huge observational survey, the diet which is loaded in Trans fats and has fewer or no unsaturated fats can cause infertility. Replacing monounsaturated fats with Tran’s fats can increase the risk of developing ovulatory infertility by around 31%. On the other side, replacing carbs with Tran’s fats can increase the same risk by about 73%.
- Reduce Refined Carbs
You should also consider what type of carb you are eating, along with how much. Refined carbs are major culprits. Some of the common examples are sugary drinks and foods, processed grains like white bread, white pasta and white rice. These carbs increase insulin and blood sugar levels as they are absorbed instantly. They also have a high GI index.
According to a vast observational study, foods with a high Glycemic Index are known to increase the risk of ovulatory infertility. Refined cards can make insulin levels worse, especially in the case of women with PCOS.
- Rely on High Fiber
Fiber is known to balance blood sugar levels and removes excess hormones. Some of the common examples are whole grains, vegetables, fruits, and beans. Some types of fibers can bind excess estrogen in the intestines and remove them as waste products.
One study has proved that you can reduce a 44% risk of ovulatory infertility if you are above 32 years by consuming 10g more cereal fiber every day. However, there is mixed evidence related to fiber. But you shouldn’t eat too much fiber as it may affect the ovulation process.
- Consume High-Fat Dairy
Consuming a high amount of low-fat dairy products can cause infertility, while high-fat dairy may reduce it. According to a vast study considered on the effects of high-fat dairy, it is recommended to eat once a day or around once a week. Women who rely on up to 1 or 2 servings of high-fat dairy food every day were 27% less fertile. You can also replace serving one low-fat dairy on a daily basis with 1 serving of high-fat dairy.