Fertility problems are a condition that affects 15% of couples. There are some natural ways to increase fertility and get pregnant faster.
Nutrition and lifestyle changes can increase the fertility rate up to 69%. Request Natural ways to increase fertility and get pregnant faster...
Ways to Increase Fertility
Eat foods rich in antioxidants
folate ve zinc such as antioxidants can increase fertility in both men and women.
Antioxidants neutralize free radicals in the body, which positively affects both sperm and egg cells.
A study of young adult males found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.
Another study in 60 couples who had in vitro fertilization found that taking an antioxidant supplement provided a 23% greater chance of pregnancy.
Foods like fruits, vegetables, nuts, and grains are full of beneficial antioxidants like vitamin C and E, folate, beta-carotene, and lutein.
Have a richer breakfast
Eating breakfast is important and can also help women with fertility problems. One study found that eating larger breakfast is a major cause of infertility. polycystic ovary syndromefound that (PCOS) can correct its hormonal effects.
For normal-weight women with PCOS, eating most of the calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%, which contributes to high rates of infertility.
In addition, these women ovulated 30% more than their women who ate a smaller breakfast and a larger dinner, suggesting that it increases fertility.
However, it's worth noting that increasing the size of breakfast without reducing the size of the dinner is likely to result in weight gain.
Avoid trans fats
Consuming healthy fats every day is important for increasing fertility. However, due to the negative effects of trans fats on insulin sensitivity, it is associated with the risk of infertility.
Trans fats It is usually found in hydrogenated vegetable oils and is mostly found in some margarine, fried foods, processed products and baked goods.
A large observational study found that a diet higher in trans fats and low in unsaturated fats can cause infertility.
Choosing trans fats instead of monounsaturated fats can increase the risk of infertility by 31%. Eating trans fats instead of carbs can increase this risk by 73%.
Reduce your carbohydrate consumption
A low-carbohydrate diet is often recommended for women with polycystic ovary syndrome. Low-carb diets can help promote healthy weight loss, lower insulin levels and promote fat loss, while aiding menstrual regularity.
A large observational study found that the higher the carbohydrate intake, the higher the risk of infertility. In the study, women who ate more carbohydrates had a 78% greater risk of infertility than those who followed a low-carb diet.
Another small study among overweight and obese women with polycyclic ovary syndrome reported that a low-carb diet reduced levels of hormones such as insulin and testosterone, which can contribute to infertility.
Consume less refined carbohydrates
It's not just the amount of carbohydrate that matters, but the type. Refined carbohydrates are particularly problem food groups.
Refined carbohydrate Sugary foods and beverages include processed grains such as white pasta, bread, and rice.
These carbohydrates are absorbed very quickly and cause spikes in blood sugar and insulin levels. Refined carbohydrates also have a high glycemic index (GI).
A large observational study found that high-GI foods are associated with a risk of infertility.
Given that polycystic ovary syndrome is associated with high insulin levels, refined carbohydrates can make the situation worse.
Eat more fiber
Lifhelps the body get rid of excess hormones and stabilizes blood sugar.
Some examples of high fiber foods include: whole grains, fruits, vegetables and beans. Some types of fiber can bind in the gut to help remove excess estrogen.
The excess estrogen is then removed from the body as a waste product. One study found that eating 10 grams more of cereal fiber per day was associated with a 32% lower risk of infertility among women older than 44.
However, the evidence on fiber is mixed. In another study of 18 women aged 44-250, eating the recommended 20-35 grams of fiber per day increased the risk of abnormal ovulation cycles by about 10 times.
Change protein sources
Replacing certain animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a risk of infertility. One study found that higher protein from meat was linked to a 32% higher chance of developing ovulatory infertility.
On the other hand, consuming more vegetable protein can protect against infertility. One study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of infertility was reduced by more than 50%.
Therefore, you can replace some of the meat protein in your diet with vegetable, bean, lentil and nut protein.
For skimmed milk
While high intake of low-fat dairy foods can increase the risk of infertility, high-fat foods can reduce it.
A large study examined the effects of consuming high-fat dairy more than once a day or less than once a week.
They found that women who consumed one or more fatty milk each day were 27% less likely to be infertile.
You can use a multivitamin
multivitamin women who do get it may be less likely to develop ovulation infertility.
In fact, if women consume 3 or more multivitamins per week, it can reduce the risk of ovulatory infertility by 20%.
One study found that women who took a multivitamin had a 41% lower risk of infertility. For women trying to conceive, a folate-containing multivitamin can be particularly helpful.
Another study found that a supplement containing green tea, vitamin E, and vitamin B6 increased the chance of pregnancy.
After three months of using such a supplement, 26% of women conceived, compared with only 10% of those who did not take the supplements.
Be active
Your exercise, increase fertility It has many benefits for our health, including A sedentary lifestyle increases the risk of infertility.
For obese women, both moderate and intense physical activity, along with weight loss, had a positive effect on fertility.
However, the important thing is not to overdo it. Extreme high-intensity exercise has actually been associated with lower fertility in some women. Excessive exercise can change the body's energy balance and negatively affect the reproductive system.
A large observational study found that the risk of infertility was 3.2 times higher for women who exercise vigorously every day, compared with women who are inactive.
Here are a few examples of moderate activities:
Aerobic Activity
It makes the heart and lungs work faster. Jogging, jogging, swimming or dancing.
Muscle Strengthening
Climbing stairs, weight training, yoga.
Avoid Anaerobic Activity
Anaerobic activity is defined as short duration, high intensity exercise. This includes sprinting and jumping.
High intensity exercise can pose a risk to fertility.
Be comfortable
As your stress level increases, your chances of getting pregnant decrease. This is probably due to hormonal changes that occur when feeling stressed.
Having a stressful job and working long hours can also increase the length of time to conceive.
Stress, anxiety ve depression It affects 30% of women attending fertility clinics. Getting support and counseling can lower anxiety and depression levels, thus increasing the chances of getting pregnant.
Cut down on caffeine
Caffeine can negatively affect fertility. One study determined that women who consumed more than 500 mg of caffeine daily could wait up to 9,5 months longer to become pregnant.
High caffeine intake may increase the risk of miscarriage before pregnancy.
Maintain a healthy weight
Weight is one of the most influential factors for fertility. In fact, being either overweight or overweight is associated with increased infertility. A large observational study states that 12% of infertility in the United States is due to underweight and 25% is due to being overweight.
The amount of fat stored in the body affects menstrual function. Women who are overweight and overweight have longer cycle lengths, making it difficult to conceive. Try to lose weight to increase your chances of getting pregnant.
Increase your iron intake
Iron Non-heme iron consumption from supplements and plant-based foods can reduce the risk of infertility.
An observational study involving 438 women found that those who took iron supplements had a 40% lower risk of infertility.
Non-heme iron reduces the risk of infertility. It is stated that heme iron from animal foods does not affect fertility levels.
However, if iron levels are normal and healthy, more evidence is needed to confirm whether iron supplements can be recommended for all women.
Stay away from alcohol
Alcohol consumption can negatively affect fertility. However, it is unclear how much alcohol causes this effect.
One large observational study noted that drinking more than 8 drinks per week caused prolonged conception. Another study with 7.393 women found that high alcohol intake was associated with infertility.
Avoid non-fermented soy products
Some sources are found in soy phytoestrogensIt suggests that the intake can affect hormone levels and cause fertility problems.
Several animal studies have linked soy consumption in male rats to poor sperm quality and noted that it reduced fertility in female rats.
An animal study found that even small amounts of soy products cause sexual behavior changes in men.
However, there are few studies examining the effects of soy on humans and more evidence is needed.
Additionally, these negative effects are often only associated with unfermented soy. Fermented soy is generally considered safe to eat.
For juices and smoothies
Juices and smoothies can help people get plenty of nutrients from solid foods.
Sometimes eating three meals a day does not provide enough nutrition you need on a daily basis. Drinking juices and smoothies can help you eat a healthy diet.
They're also delicious and contain plenty of antioxidants, vitamins, and minerals.
Stay away from pesticides
Chemicals used to kill insects and weeds can affect fertility.
Studies have shown that it can reduce male fertility and negatively affect female fertility. It inhibits ovarian function and can disrupt the menstrual cycle.
Avoid smoking
Toxins from smoking can damage a woman's eggs and interfere with the implantation process.
It can also cause aging of the ovaries.
In other words, a 30-year-old smoking woman may have ovaries belonging to a 40-year-old woman - so fertility decreases at age 30.
Water, lemon, and green tea
Another important key to improving fertility is staying hydrated.
The cervix produces cervical mucus similar to other mucus in our body.
Being dehydrated can cause mucus in any part of the body to dry out.
Meeting the body's need for water will increase the quantity and quality of cervical mucus, which can improve fertility.
Adding half a lemon to a glass of water each day can also improve fertility. It contains lemon, vitamin C and plenty of antioxidants. This will help flush toxins out of the body.
Drinking green tea is also important for fertility. It can help get pregnant faster.
It contains plenty of antioxidants, and research has recently found that green tea is important for increasing fertility in women.
You can use natural supplements
Using some natural supplements can help increase fertility. These supplements are:
Cat
CatComes from a plant that grows in central Peru. Some animal studies have found that it increases fertility, but human studies have mixed results. Some reported improvements in sperm quality while others found no effect.
Bee pollen
Bee pollen It has been associated with improved immunity, fertility, and general nutrition. In an animal study, bee pollen was found to be associated with improved sperm quality and male fertility.
Propolis
A study of women with endometriosis found that twice a day bees propolisfound that the rate of getting pregnant after 9 months of intake was 40% higher.
Bee milk
May benefit fertility Bee milkIt is packed with amino acids, lipids, sugars, vitamins, iron, fatty acids and calcium, and has been proven to improve reproductive health in rats.
Having fertility problems? What methods have you tried to overcome this? You can share your experiences on this subject with us.
