Natural Ways to Boost Fertility

Strategies to Boost Fertility in Women

The following are some simple yet effective strategies to boost fertility in women —

1. Stay active:

Staying active can promote your overall health and fertility levels. You can stay active by doing chores around the house, going for walks, playing sports, exercising, practising yoga, and more. Choose simple exercises rather than high-intensity ones as the latter may have a negative impact. If you have been trying to get pregnant for a while, talk to your doctor to learn about the activities that you can do safely.

2. Relax your mind and body:

If you have been trying to get pregnant for a while, the very thought of not being able to conceive can make you anxious and stressed. Since stress can affect your menstrual cycle and fertility, look for ways to manage stress effectively. For example, you can try yoga or meditation to relax your mind and body and promote your overall well-being.

3. Include antioxidant-rich foods in your diet:

Antioxidant-rich foods help prevent free radical damage to the cells in your body. Therefore, including these foods in your diet can prevent damage to the egg cells and boost fertility in women. Some examples of antioxidant-rich foods are fruits, vegetables, whole grains and nuts.

4. Keep your weight in check:

If you are overweight, look for ways to shed those extra pounds. Being obese or overweight can affect your menstrual cycle and fertility. Studies have shown that losing excess weight, maintaining a low body mass index or BMI, and keeping triglycerides in check can boost fertility. However, it is wise to consult a healthcare practitioner to understand if you need to lose weight to improve fertility.

5. Reduce caffeine intake:

Experts believe that too much caffeine can affect your ability to conceive. If you are not sure how much caffeine is healthy to consume, talk to your doctor about it.

6. Limit your alcohol intake:

Alcohol can have a negative impact on fertility and make it difficult for you to get pregnant. Therefore, if you are trying to conceive, you must either limit your alcohol intake or avoid it altogether.

7. Quit smoking:

If you smoke tobacco, quit it right away. The chemicals present in cigarette smoke cause the ovaries to use up the egg supply early. Therefore, women who smoke may go through menopause early than women who don’t smoke.

8. Avoid refined carbs:

Refined carbs are the carbohydrates present in processed grains as well as sugary foods and drinks. Some grains containing refined carbs are rice, pasta, and bread. These carbs get absorbed in the body quickly and raise blood sugar levels. High insulin levels may reduce the production of reproductive hormones in the ovaries, thereby leading to a reduction in egg maturation and ovulation.

9. Consume fibre-rich foods:

Fibre-rich foods can help with hormone metabolism and support regular ovulation. It can also improve digestion, reduce blood sugar levels, and keep your weight in check.

10. Take prenatal vitamins:

Prenatal vitamins can support both fertility and pregnancy. However, talk to your doctor about it and take the prescribed vitamins only.

Foods that Improve Fertility

Consuming a healthy and balanced diet can promote your ovary health and increase fertility. Therefore, if you are trying to conceive, including the following fertility-boosting foods in your diet can help.

1. Fruits:

Fresh fruits, such as apples, bananas, mangoes, strawberries, raspberries, pineapples, and guavas, can provide important nutrients and fibre to your body and boost fertility. You must also include oranges, grapefruits, lemons, and other citrus fruits in your diet for their antioxidant benefits.

2. Vegetables:

Make it a point to include lots of seasonal vegetables in your diet. Some healthy options are tomatoes, carrots, broccoli, dark green leafy vegetables, cauliflower, lettuce, radish, cucumbers, beans, potatoes, and asparagus.

3. Whole grains:

Whole grains, such as brown rice, whole wheat, oatmeal, and rye, are a few nutrient-rich options for boosting fertility in women.

4. Beans and lentils:

These foods provide plant-based protein to the body. Studies have shown that including plant-based protein in your diet can promote healthier ovulation and reduce the risk of infertility in women. Chickpeas and black beans are counted among the healthiest options.

5. Raw nuts:

Raw nuts, such as walnuts, almonds, cashews, and Brazil nuts, are packed with antioxidants, nutrients, and mono-unsaturated fats. Hence, including them in your fertility diet can increase your chances of conceiving a child.

6. Omega-3-rich foods:

Omega-3 fatty acids are healthy fats that can promote your overall health and improve fertility as well. Some omega-3-rich foods are walnuts, chia seeds, flaxseeds, and fatty fish, such as sardines, salmon, anchovies, and herring. Plant oils, particularly olive oil, canola oil, and flaxseed oil, can also provide omega-3 fatty acids to your body and boost fertility.

7. Full-fat dairy:

Full-fat dairy products contain high amounts of vitamins A, D and E. These vitamins support your reproductive health and lower the chances of ovulatory infertility – a condition in which the ovaries are unable to produce or release eggs regularly. Some examples of full-fat dairy products are whole milk, full-fat cheese, whole milk cottage cheese, butter, and whole milk yoghurt.