Ways to increase fertility naturally :
Ways to increase fertility naturally are going to discuss here that how we can increase the rate of fertility.16 natural ways are listed here below:
1. Eat foods rich in antioxidants:
Antioxidants such as folic acid and zinc improve fertility for both men and women, because they disrupt the work of free radicals in the body, as free radicals may damage sperm and eggs.
A 2012 study in adult men showed that eating 75 grams of walnuts (rich in antioxidants) per day improved sperm quality, and another study in 232 women showed that increased folate intake was associated with higher success rates for nesting, pregnancy and live birth.
Today, it is known that some foods, such as fruits, vegetables, nuts and grains, are rich in beneficial antioxidants such as vitamin C and E, folate, beta-carotene, and lutein.
2 .Eat a larger breakfast:
Eating a large breakfast may help women overcome fertility problems, as one study found that eating a larger breakfast might improve hormonal balance in women with polycystic ovary syndrome, which is a major cause of female infertility.
Eating most of your daily calories at breakfast benefits medium-weight women with PCOS; It reduces insulin levels by 8% and testosterone levels by 50%, and increasing either of them is likely to lead to infertility.
It is worth noting that it is necessary to pay attention to the amount of daily food intake, as weight is likely to increase when increasing the size of breakfast without reducing the size of evening meals.
3. Avoid trans fats:
Eating healthy fats every day is important for promoting fertility and general health, but unsaturated fats are associated with an increased risk of impaired ovulation due to their negative effects on the body’s sensitivity to insulin.
Trans fats are commonly found in hydrogenated vegetable oils, some types of butter, fried foods, and processed foods.
More than one study has confirmed that a diet high in trans fats is linked to infertility in both men and women.
4 .Avoid carbohydrates in women with polycystic ovary syndrome:
It is generally recommended to follow a low-carbohydrate diet, as for women with PCOS, less than 45% of daily calories should come from carbohydrates.
A low-carb diet helps maintain a healthy weight, reduce insulin levels, and facilitate fat disposal, all of which help regular menstruation.
5 .Eat less refined carbohydrates:
When talking about carbohydrates, we must focus on the type of carbohydrates, not just the quantity. Refined carbohydrates may be an important problem. Refined carbohydrates include sugary and processed foods and drinks, such as white pasta, bread and rice.
The body absorbs these carbohydrates very quickly, which causes blood sugar levels and insulin levels to rise as well. Insulin chemically resembles ovarian hormones, and high insulin levels may stimulate the ovaries to secrete sex hormones, leading to significant disorders that may reach sterility.
6 .Eat more fiber:
Fiber helps the body to get rid of excess hormones and maintain the balance of sugar in the blood, and certain types of fiber may contribute to the removal of the body of the excess estrogen hormone by binding to it in the intestine and excreting it with stool.
Examples of high-fiber foods are whole grains, fruits, vegetables and legumes. It is recommended that you eat 25 grams of fiber per day for women and 31 grams per day for men. One 2009 study found that consuming an additional 10 grams of cereal fiber per day was associated with a 44% reduced risk of infertility in women over the age of 32.
7. Adjusting protein sources:
Replacing some types of animal protein (such as red meat, fish, and eggs) with sources of plant protein (such as beans, nuts, and grains) reduces the risk of infertility. One study suggested that replacing 5% of animal protein with plant protein reduced the likelihood of weak ovulation in women by more than 50%.
8. Eat high-fat dairy:
Eating large amounts of low-fat dairy products may increase the risk of infertility, and high-fat dairy products may improve fertility.
A large-scale study conducted in 2007 looked at the effects of consuming high-fat dairy products more than once a day or less than once a week, and the results of the study concluded that women who ate one or more servings of high-fat dairy products per day were less likely to become infertile. By 27%.
9 .Add vitamins to the diet:
Women who regularly take a multivitamin are less likely to have ovulation disorders and infertility. The incidence of ovulation disorders is 20% lower for women who take a multivitamin 3 or more times a week.
For women planning to become pregnant, vitamins containing folic acid in particular may be beneficial and sometimes necessary.
Regular exercise has multiple health benefits, including improving fertility for both men and women, especially those who are obese.
In this context, moderate exercise is definitely meant; Because more than one study has linked excessive exercise with negative effects on the reproductive system.
11. Relax and avoid stress:
The chance of pregnancy decreases in women who suffer from stress and psychological stress constantly, and this is likely due to the hormonal changes that occur when feeling stressed and anxious, however the link between stress and fertility disorders is not yet clear exactly, despite the presence of many evidence suggesting this.
12 .Avoid caffeine:
Although the relationship between caffeine and fertility is not entirely definitive, an old study dating back to 1997 suggested that women who consumed more than 500 mg of caffeine per day took 9 and a half months longer to conceive.
Women who are planning to become pregnant are advised to reduce their caffeine intake to one or two cups per day.
13 .Maintain an ideal weight:
Body weight is one of the factors most influencing fertility in men and women, and being underweight or overweight is associated with the occurrence of infertility.
The amount of fat stored in the body affects the menstrual cycle, and obesity leads to lack of ovulation, irregular menstruation and poor egg growth.
14 .Monitor iron levels in the body:
A recent study conducted in 2019 concluded that iron that comes from animal sources has no effect on fertility, and that iron that is found in drug supplements has some benefits in improving ovulation only in women who are iron deficient.
However, more evidence is needed to confirm whether: Iron supplements should be recommended for all women, especially if their iron levels are normal.
15. Avoid excessive alcohol use:
Alcohol consumption can negatively affect fertility, however it is not clear how much alcohol this harm may be caused.
A 2016 study found that drinking more than 14 alcoholic drinks per week was associated with delayed pregnancy, and a 2004 study in 7,393 women found that high alcohol consumption was associated with a higher rate of infertility. However, there is insufficient evidence to link moderate alcohol consumption with infertility.
Several studies have linked taking natural supplements to increased fertility, especially in animal studies. Examples of these supplements are:
- Maca, which is grown in central Peru, and some animal studies have shown that it improves fertility, but the results of human studies are uncertain.
- Royal jelly: a special type of food that bees make, and it is very rich in amino acids, fats, sugars, vitamins, iron and calcium, and animal studies have found that it may improve reproductive health in mice.
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