Top 5 Tips to Build a Balanced, Fertility-Friendly Diet

Infertility is a major problem worldwide, so much so, that some may argue it should be considered a public health issue.  While there are be many reasons for infertility, the role of diet and lifestyle are believed to play an important role. Along with an active lifestyle and healthy weight, a fertility-friendly diet is a great way to help you on your fertility journey.

Here are five tips that are based on the primary principles of the “Fertility-Friendly Diet”:

1. Consume more “Rainbow Foods”

Rainbow foods refer to colorful foods – both fruits and vegetables. The bright colors of many of our foods are a result of the presence of powerful compounds, called antioxidants. Antioxidants act to reduce oxidative stress in the body, a process that also has a positive effect on fertility levels – menstrual cycles become more regular and egg quality is enhanced.

Antioxidants can increase both, male and female fertility. They neutralize the body’s free radicals, which may harm both the sperm and the egg cells. A study suggested that the daily consumption of antioxidant-rich walnuts enhanced sperm quality as well as sperm count.

Apart from fertility-boosting foods like fruits and vegetables, nuts and grains are also packed with important antioxidants including vitamin C and vitamin E, folate, beta carotene, and lutein. 

2. Avoid trans fats

Eating healthy fats regularly is essential for improving fertility and general health. However, because trans fats have a deleterious impact on insulin sensitivity, they raise the likelihood of ovulatory infertility. Trans fatty acids (TFAs) are known to have a deleterious impact on the quality of the ovum and sperm.

Trans fats are typically present in foods like margarine, fried, processed, and bakery foods. It is also frequently found in hydrogenated vegetable oils.

3. Choose Complex Carbs (and Consume Fewer Refined Carbs)

The type of carbohydrates consumed, as well as their quantity, is crucial to determine their effects on the body and fertility, in turn. Carbs that have been refined may be particularly harmful. Sugary meals and beverages as well as processed grains, such as white pasta, bread, and rice, are examples of refined carbohydrates.

Complex carbs, like whole grains, have a low glycemic index, take time to digest, do not spike insulin and blood sugar levels, contain fiber to ease digestion and nourish gut microflora, and also contain other vital nutrients.

4. Choose High-fat Dairy Products

Studies have found that women who consume low-fat dairy products (like skimmed milk, or low-fat yogurt), may be at an increased risk of ovulatory infertility than women who consume high-fat dairy products.

5. Add Supplements to your Diet

A high-quality multivitamin supplement is vital to not only fertility but your overall health. Physicians suggest taking folate while trying to conceive as well as during pregnancy, as increased folate intake was linked to higher chances of implantation, clinical pregnancy, and live birth, in women.

There are also certain natural supplements that are found to enhance fertility levels. However, before starting any natural supplements, speak with your doctor to understand the possible benefits and possible risks.

The same principles that help you live a healthy life work to increase your fertility and overall reproductive health since at the bodily level, everything is connected. Thus, things like eating well and maintaining a healthy weight not only work to keep your overall health intact but are also vital in increasing your chances of getting pregnant.

At RISE, we have always used a holistic approach to treating infertility. The thousands of people we have helped have benefited from our 360-degree approach that encompasses healthy living and leveraging the natural processes as much as possible to help couples achieve pregnancy. We also use cutting-edge assisted reproductive technologies and a range of fertility treatments to ensure that your fertility journey ends in baby steps.

To experience the RISE difference, schedule a consult with a RISE Fertility physician today.  

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