Improving your lifestyle and diet even before conception can significantly boost your chances of a successful pregnancy, especially if conceiving proves challenging. While it's common for women to adjust their diets after learning about pregnancy, the impact of daily choices like food, weight, smoking, and alcohol on fertility is less widely known.
The influence of a nutritious diet on fertility is particularly evident in its impact on ovulation, a critical process for pregnancy. Infertility cases are linked to ovulation issues, where hormonal balance plays a key role. A poor diet can disrupt hormonal harmony, leading to ovulation problems. This underscores the importance of dietary choices in enhancing fertility.
Here are some practical and easily implementable dietary changes to improve fertility:
- Anti-inflammatory Foods: Incorporate foods rich in antioxidants like zinc and folate, as they can enhance both male and female fertility by neutralizing harmful free radicals that can damage sperm and egg cells.
- Avoid Trans Fats: While healthy fats are essential for fertility, trans fats can negatively impact insulin sensitivity, increasing the risk of ovulatory infertility.
- Consider reducing your carbohydrate intake, with less than 45% of calories from carbs. Several studies suggest that controlling carbs positively affects various aspects of PCOS.
- Increase Fiber Intake: Fiber helps maintain stable blood sugar levels and facilitates the removal of excess hormones from the body. Certain fiber types can bind to extra estrogen in the intestines, aiding its elimination.
- Garlic: This antioxidant-rich food helps maintain estrogen balance and boosts fertility. In males, regular garlic consumption improves sperm motility, increasing the chances of pregnancy.
- Diversify Protein Sources: Lower the risk of infertility by replacing animal proteins with plant-based sources like beans, nuts, and seeds. Studies indicate a significant reduction in ovulatory infertility risk when 5% of total calories come from vegetable proteins.
- Sunflower Seeds: Boost male fertility with sunflower seeds, known for improving sperm motility and count. Easily incorporate them into your diet by sprinkling them on salads or using sunflower seed butter.
- Lentils: Packed with folic acid, lentils contribute to male fertility by containing polyamine spermidine, which aids sperm in fertilizing eggs. Beyond conception, lentils offer additional benefits with their rich fiber, potassium, and protein content.
Remember, excessive calorie restrictions or fad diets can be counterproductive. In conclusion, maintaining a healthy diet is crucial for overall well-being and reproductive health, laying the foundation for a successful pregnancy. Consider consulting with our fertility specialist in Mumbai Dr. Nandita Palshetkar for professional guidance on improving fertility levels.