How to Boost Your Fertility in Natural Ways?

How To Increase Fertility Through Lifestyle Choices 

Lifestyle plays a crucial role in how to increase fertility for both women and men. You should consider the following aspects if you are trying to get pregnant and naturally improve your fertility;

1. Getting Active 
2. Stop Taking Birth Control 
3. Using an Ovulation Calendar 
4. Maintaining a Healthy Weight 
5. Quitting smoking and drinking alcohol 
6. Staying Hydrated
7. Eating a Big Breakfast 
8.  Eating Foods Rich in Antioxidants
9. Avoiding Trans Fats
10. Eating Fewer Refined Carbs
11. Including Fibre Into The Diet
12. Eating Healthy Protein
13. Trying Low Carbohydrate Diet in Case of PCOS
14.  Limiting Caffeine Consumption
15. Reducing Stress Levels

Getting Active

Being active and regularly exercising is one of the simple ways to increase fertility. Research shows that if a woman is exercising before and during early pregnancy, the potential risks of developing conditions such as gestational diabetes or pre-eclampsia is lower than if she was not staying active. 

Stop Taking Birth Control

As we know birth control will help to prevent pregnancy for both men and women, and it is thus very intuitive that you should stop taking it if you're trying to get pregnant. There are many different kinds of birth control, including contraceptives, diaphragms, condoms, etc. The birth control pill is a convenient and straightforward way to prevent pregnancy. The pill prevents pregnancy by stopping ovulation. If women do not ovulate or release an egg, pregnancy becomes impossible even if one has sex without using an additional barrier method. If you are concerned about the specific time you should stop taking birth control pills you might want to contact a fertility specialist.

Using an Ovulation Calendar

Fertility calendars serve as a tool for women to determine the length of their cycle as well as the most fertile days in it. By charting your fertility on a calendar, you'll notice emerging patterns that enable you to pinpoint the optimal time for conception. Many women aren't sure what their normal menstrual cycle is. Some have short cycles (25 days) and others longer ones (35 days). Each cycle begins on the first day of the period, however ovulation doesn't always start mid-cycle.

Maintain a Healthy Weight

Research shows that a healthy weight is important not only for female fertility but also for male fertility. If a woman or man is underweight, it is better for her or him to gain some extra pounds. Similarly, excess weight can have a detrimental impact on one's reproductive health, making exercising and staying active wise steps to consider. Contact a health provider or a professional weight management clinic to help increase the chances of getting pregnant.

Quitting Smoking and Drinking Alcohol

Smoking can affect both men’s and women’s fertility. For men, smoking can cause their sperm count to reduce. For women on the other hand, smoking can cause damage to their eggs. Tobacco smoke (such as cadmium and cotinine) can harm sperm and eggs, as well as damage the DNA in eggs and sperm. Stopping smoking will give immediate health benefits and it will increase your chances while trying to conceive.

A new report from the World Health Organization says that alcohol consumption during pregnancy can lead to a variety of potential problems, from birth defects and developmental disorders in the baby to premature birth, stillbirth or even miscarriage.

Staying Hydrated

Hydration can increase fertility naturally as it supports egg health, helps produce cervical mucus, and balances hormone levels. This in turn boosts fertility in women. Staying hydrated is also relevant for men, as it supports sperm mobility and reproductive health.

Eating a Big Breakfast

If you are suffering from infertility problems, you should consider eating something healthy and heavy for breakfast. One study found that consuming larger breakfasts can improve the hormonal effects of PCOS; a leading cause of female infertility. However, it's crucial to bear in mind that consuming a larger breakfast without reducing the size of the evening meal can pose a risk of weight gain.

Eating Foods Rich in Antioxidants

Females who regularly consume foods rich in folic acid and other antioxidants like lutein, beta-carotene, and vitamin C tend to have higher implantation-, pregnancy-, and birth rates.  Other antioxidants like vitamin A are also boosting fertility. According to the USDA, there is a list of 20 antioxidant-rich foods:

• small red beans
• wild blueberries
• red kidney beans
• pinto beans
• cultivated blueberries
• cranberries
• artichokes
• blackberries
• prunes
• raspberries
• strawberries
• red delicious apples
• granny smith apples
• pecans
• sweet cherries
• black plums
• russet potatoes
• black beans
• plums
• gala apples

Avoiding Trans Fats

The American Journal of Clinical Nutrition has reported findings that indicate a higher consumption of monounsaturated fats, like olive oil, is associated with an increased risk of ovulatory infertility in females. Healthy fats can increase fertility and overall health, but trans fat can reduce fertility by increasing insulin resistance. The list of foods high in trans fat:

• ice cream
• french fries
• fried chicken
• biscuits
• salty snacks
• pies
• donuts

Eating Fewer Refined Carbs

When you consume refined carbohydrates, your body quickly absorbs them, causing a rapid increase in both blood glucose and insulin levels. This sharp rise in blood sugar is associated with diabetes. Notably, insulin's chemical structure is similar to ovarian hormone levels, and these hormones are vital for egg maturation. Elevated insulin levels can hinder the production of reproductive hormones, thus heightening the risk of infertility in women. Some examples of refined carbs include:

• soda
• sweets
• juice
• white sugar
• milk powder
• pasta
• white bread
• white rice
• breakfast cereals
• pastries/cakes
• doughnuts
• batter-fried foods
• biscuits

Including Fibre Into The Diet

A recent study looked at two groups, one in the US and one in Denmark. In the US group, fibre intake was associated with a faster time to conception.  If the female partner in a couple had a fibre intake of 25 grams or more per day, this raised their chance of becoming pregnant by 13%. However, when they looked at both groups together, total fibre intake showed no association with fertility. Fibre, in addition to helping you get rid of hormones, regulates blood sugar. It also controls the exaggerated swings in estrogen levels which are closely associated with female disorders. Meanwhile, a diet rich in fibre helps promote weight loss and better sperm quality.  Fibre is not a magic solution that boosts female fertility, but a sufficient intake of fibre is part of a healthy diet.

Eating Healthy Protein

Although women get protein from eating animal source foods, it's important to include other protein sources in a healthy diet. Research shows that alternative protein sources such as vegetables reduce infertility rates among women. A recent study suggests that vegetable protein can reduce the risk of ovulatory infertility by 50%. Another study concludes that protein from fish increases the chances of live birth. Furthermore, during pregnancy, it's advised to consume a protein intake ranging from 75 to 100 grams. Protein is crucial for the development of the brain. It also helps your breast and uterine tissue growth during pregnancy, and improves your increasing blood supply. Here's a list of protein-rich foods to include in your diet:

• cottage cheese
• cheddar and parmesan cheese
• ricotta cheese
• Swiss cheese
• tofu
• lentils
• black beans
• kidney beans
• smooth peanut butter
• pinto beans
• garbanzos
• soymilk
• dry-roasted peanuts

Trying Low Carbohydrate Diet in Case of PCOS

Women with polycystic ovary syndrome or hormone imbalance should cut back on carbs. A low carb diet helps to reduce the symptoms of polycystic ovary syndrome. In general, a low-carb diet has less than 45% of calories from carbohydrates. Many studies have found that women who manage their carb intake have a much higher likelihood of getting pregnant. In fact, a low carb diet provides benefits such as lower insulin levels, fat burning, better menstrual cycles, and overall weight maintenance. The list of low carb food:

• chicken
• crabs
• pork
• shrimp
• veal
• brown rice
• sunflower
• almonds
• cashews
• spinach
• sweet pepper
• cheese

Limiting Caffeine Consumption

Recent studies have not found a definitive connection between caffeine and lowered fertility in either men or women. However, excessive caffeine might increase the risk of an early miscarriage. This does not imply that you need to give up drinking a cup of coffee in the morning, as the standard recommendation at most fertility clinics and from many OBGYNs is to stick to one small cup of coffee a day.

Reducing Stress Levels

It's impossible that stress will cause infertility, but few types of research have shown that women with a history of depression and anxiety are twice as likely to experience infertility problems. Anxiety can also negatively affect fertility. Moreover, a high level of stress can cause irregular menstrual cycles.

Increase Your Chances of Getting Pregnant

Lifestyle choices are important when it comes to boosting fertility for both women and men. The advice in this article isn't just about facts; it's about taking action. You should consider various factors such as adequate exercising, a balanced diet, and staying hydrated. Additionally, it is recommended to stop destructive behaviours such as smoking and excessive alcohol consumption. By taking action and implementing necessary lifestyle changes, you will improve your chances of conceiving. 

Reference

• Delbaere, I., Verbiest, S., & Tydén, T. (2020). Knowledge about the impact of age on fertility: a brief review. Upsala journal of medical sciences, 125(2), 167-174. Retrieved from https://www.tandfonline.com/doi/full/10.1080/03009734.2019.1707913

• Daniluk, J. C., & Koert, E. (2015). Fertility awareness online: the efficacy of a fertility education website in increasing knowledge and changing fertility beliefs. Human Reproduction, 30(2), 353-363. Retrieved from https://academic.oup.com/humrep/article/30/2/353/728578

• Menken, J. (1985). Age and fertility: How late can you wait?. Demography, 469-483. Retrieved from https://www.jstor.org/stable/2061583

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