Pregnancy is a special experience for many, but not everyone finds it easy to achieve. Around 15% of couples worldwide struggle with infertility. While medical treatments are available, trying natural ways to enhance fertility might be beneficial first.
Your lifestyle and diet have a big impact on your fertility. Improving these habits can potentially help overcome infertility by boosting fertility health and increasing the likelihood of conception.
**15 Natural Ways To Boost Fertility**
**1. Eat a Bigger Breakfast**
Start your day with a hearty breakfast. Doing so may improve fertility, especially for women with conditions like polycystic ovary syndrome (PCOS), a common cause of infertility. Studies show that a larger breakfast can lower testosterone and insulin levels, helping with ovulation. Just remember to balance it by eating a lighter dinner to avoid weight gain, which can affect fertility.
**2. Increase Fiber Intake**
Fiber helps control weight and can enhance fertility by lowering excess hormones like insulin and testosterone, which can interfere with fertility. It also helps remove excess estrogen from the body. Eating at least 10 grams of fiber daily may reduce the risk of ovulatory infertility. Fiber-rich foods include fruits, vegetables, beans, and whole grains.
**3. Choose Healthy Protein Sources**
Switching from animal proteins like meat to vegetable proteins such as nuts, seeds, and beans can significantly decrease infertility risks. Studies suggest that replacing 5% of animal protein with vegetable protein can cut the risk of ovulatory infertility by half.
**4. Boost Your Antioxidant Intake**
Antioxidants can protect your eggs and sperm from damage by free radicals. Foods rich in antioxidants like zinc and folate can improve fertility in both men and women. Nuts, grains, fruits, and vegetables are good sources of these essential nutrients.
**5. Reduce Carb Intake**
Especially for women with PCOS, cutting down on carbs can be beneficial. A lower-carb diet helps with weight management, insulin levels, and fat loss, supporting a healthy menstrual cycle and boosting fertility. Avoid refined carbs like processed grains and sugary foods, which can spike insulin and blood sugar levels.
**6. Avoid Trans Fats**
Healthy fats are essential, but avoid trans fats as they are linked to ovulatory infertility. Found in processed and fried foods, trans fats can harm insulin sensitivity and increase infertility risks.
**7. Eat High-Fat Dairy Foods**
Consuming high-fat dairy products regularly may reduce infertility risk. Studies suggest that a daily serving of high-fat dairy can lower infertility risk by 27%.
**8. Limit Caffeine**
Excessive caffeine intake can delay pregnancy. Try to keep your intake below 500 mg a day to avoid potential adverse effects on fertility.
**9. Increase Your Iron Intake**
Iron supplements and non-heme iron from plant sources might lower the risk of ovulatory infertility. Consult a doctor before starting supplements and pair non-heme iron with vitamin C-rich foods for better absorption.
**10. Take Multivitamins**
Multivitamins can help prevent ovulatory infertility. Those containing folate can boost your conception chances significantly. A mix of vitamin E, B6, green tea, and chaste berry supplements may also improve fertility.
**11. Stay Active**
Regular exercise helps maintain a healthy weight, which is crucial for fertility. However, avoid excessive exercise, which can negatively affect energy balance and fertility.
**12. Manage Stress**
Stress can impact hormone levels, affecting fertility. Techniques like yoga, meditation, and breathing exercises can help manage stress and improve conception chances.
**13. Maintain a Healthy Weight**
Both being overweight and underweight can affect fertility by disrupting menstrual cycles. Aim for a balanced weight through diet and exercise to enhance fertility.
**14. Quit Smoking**
Smoking adversely affects fertility in both men and women. Quitting can improve sperm quality and delay early menopause in women.
**15. Limit Alcohol**
While moderate alcohol consumption is unlikely to drastically affect fertility, high intake can delay conception. It’s best to limit or avoid alcohol to improve fertility health.
By following these tips patiently and consistently, you can enhance your fertility naturally. If a health issue is identified as a factor, seek medical advice while trying these natural methods to improve your chances of conception.