How To Boost Fertility? Check These 16 Natural Ways

    

Fertility challenges affect up to 15 percentTrusted Source of couples. The way to parenthood can sometimes be full issues, but find solace in that you’re not alone in those challenges.

Luckily, there are various natural ways to increase your fertility. In fact, food choices and lifestyle changes might help boost fertility.

Here are 16 natural ways to boost fertility and get pregnant faster.

1. Eat foods high in antioxidants

Antioxidants such as folate and zinc can improve fertility for both men and women. They deactivate the free radicals in your body, which could damage both sperm and egg cells.

One 2012 study of young, adult men showed that eating 75 grams of antioxidant-rich walnuts per day  could improve sperm quality.

A studyTrusted Source of 232 women revealed thaut higher folate intake was linked to higher rates of implantation, clinical pregnancy, and live birth.

The research is still out on how much antioxidants will or won’t affect fertility, but there’s evidence suggesting the potential.

Foods including fruits, vegetables, nuts, and grains are loaded with beneficial antioxidants such as vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy foods shouldn’ hamper the effort.

2. Take a bigger breakfast

Eating a substantial breakfast might help women with fertility challenges.

One study showed that eating a larger breakfast could improve the hormonal effects of polycystic ovary syndrome (PCOS), a major factor of infertility.

For moderate weight,women with Pecos, getting most of their calories at breakfast lowered insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either may contribute to infertility.

In addition, by the end of the 12-week study, these women were able to ovulate more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal can cause weight gain.

3. Avoid trans fats

Eating healthy fats daily is crucial for boosting fertility and overall health.

However, trans fats are linked go an increased risk of ovulatory infertility, due to their adverse effects on insulin sensitivity.

Trans fats usually found in hydrogenated vegetable oils and are often present in some margarine, fried foods, processed products, and baked goods.

Studies have showsd that a diet higher in trans fats and lower in unsaturated fats could lead to infertility for both men and womenTrusted Source.

4. Reduce carbs if you have PCOS

Following a lower carb eating plan(with less than 45 percent of calories coming from carbs) is commonly recommended for women with PCOS.

Several studies have suggested that managing carb intake provides beneficial effects on some aspects of PCOS.

Lower carb diets can  help you maintain a healthy weight, lower insulin levels, and encourage fat loss, all while helping menstrual regularity.

5. Eat less refined carbs

Concerning  carbs: It’s not only the amount of carbs that matters but also the type.

Refined carbs might be specificaly problematic. Refined carbs are sugary foods and drinks and processed grains, like white pasta, bread, and rice.

These carbs are absorbed very fast, causing spikes in blood sugar and insulin levels. Refined carbs also contain a high glycemic index (GI). The GI indicates if a carbohydrate-dense food will raise your blood sugar significantly.

Insulin is chemically like ovarian hormones. These hormones help our eggs mature. Consistent high insulin can cause the body to produce less reproductive hormones because it thinks it doesn’t need it. This might contribute to a lack of egg maturation and ovulation.

Given that PCOS is linked to high insulin levels, refined carbs might make it even worse.

6. Eat more fiber

Fiber helps your body remove excess hormones and keeps blood sugar balanced. Certain types of fiber could help remove excess estrogen by binding to it in the intestines. The excess estrogen is then evacuated from the body as a waste product.

One older 2009 studyTrusted Source associated soluble fiber, like from avocados, sweet potatoes, oats, and fruits, with lower levels of estrogen and progesterone. Soluble fiber from fruit especially presents the strongest association with lower concentrations of estrogen.

Some examples of high fiber foods are whole grains, fruits, vegetables, and beans. The daily recommended consumption of fiber for women is 25 grams per day and 31 grams for menTrusted Source.

One 2009 study showed that eating 10 grams more cereal fiber per day was linked to a 44 percent lower riskTrusted Source of ovulatory infertility among women older than 32 years.

However, the evidence on fiber is yet to prove. Another study of 250 women aged 18 to 44 suggested that increasing fiber by 5 g per day rediced hormone concentrationsTrusted Source with a higher risk of anovulation (when ovulation doesn’t take place).

Check with your doctor on your current fiber intake to see if you need to take it more.

7. Replace protein sources

Changing some animal proteins (like meat, fish, and eggs) with vegetable protein sources (like beans, nuts, and seeds) is linked to a lowered risk of infertility.

A study found that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility declined by more than 50 percentTrusted Source.

A 2018 study indicated that eating more fishTrusted Source  was associated with a higher probability of live birth following infertility treatment.

Consider changing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish. Try a coconut chickpea curry for a protein-filled dinner.

8. Take high fat dairy

High intakes of low fat dairy foods can increase the risk of infertility, whereas high fat dairy foods might decrease it.

One large study from 2007 examined the effects of eating high fat dairy more than once per day or less than once a week.

It found that women who ate one or more servings of high fat dairy per day were 27 percent less at risk to be infertile.

To enjoy these potential benefits, try toreplace one low fat dairy serving per day with one high fat dairy serving, like a glass of whole milk or full fat yogurt.

9. Include more multivitamin

If you take multivitamins, you may be less exposed to ovulatory infertility.

In fact, an estimated 20 percentTrusted Source of ovulatory infertility could be avoided if women take 3 or more multivitamins per week. Micronutrients found in vitamins play key rolesTrusted Source in fertility.

For women trying to get pregnant, a multivitamin high in folate could be especially beneficial.

Speak with your doctor about supplements including any multivitamins that might help get you closer to pregnancy.

10. Be active

Exercise has numerous benefits for your health, such as increased fertility. Increasing moderate physical activity has positive impacts Trusted on fertility for women and men, especially those with obesity.

The trick is to apply moderation . Excessive high intensity exercise has actually been associatedTrusted Source with decreased fertility in certain women.

Excessive exercise could change the energy balance in the body, and negatively impact on your reproductive system. If you plan to increase your activity, do it gradually and make sure your healthcare team is aware.

See if your doctor agreeds with you adding these yoga poses to your routine.

11. Create time to relax

If you’re trying to conceive, stress is probably on the issues, too. As your stress levels increase, your chances of getting pregnant reduce. This is likely due to the hormonal changes that occur when you are stressed.

Research on the links between stress and fertility are undecidedTrusted Source, but there’s evidence that stress can suppress fertility.

Receiving support and counseling may reduce anxiety and depression levels, and increase your chances of becoming pregnant. And remember to take time for you.

12. Reduce the caffeine

The association between caffeine and fertility is not yet very conclusive.

One older 1997 study shows that women who take more than 500 milligrams of caffeine daily take up to 9 daily take up to 9  1/2 months longer to get pregnant.

Consider reducing your caffeine intake to one or two cups of coffee daily to be on the safe side. .

13. Targets a healthy weight

Weight is one of the most influential factors concerning fertility for men and women. In fact, being either underweight or overweight can be a contributing factor to infertility.

This is due to the amount of fat stored in your body which can influence menstrual function. Having obesity especially is linked to lack of ovulation and menstrual irregularity but also with impaired egg development.

To improve your chances of getting pregnant, work with your healthcare provider to try to lose weight if you’re overweight and gain weight if you’re underweight. They might help you do it in a healthy and sustainable way.

14. Check these iron levels

It’s time to start having more iron. The supplement kind, that is. Taking iron supplements and non-heme iron, which comes from plant-based foods, can decrease the risk of ovulatory infertility.

A 2019 study suggested that heme iron (from animal sources) had no effect on fertility and non-heme only had some benefit for women who already had iron deficiency.

More evidence is needed to confirm whether iron supplements could be recommended to all women, especially if iron levels are already healthy. But get ensured that your iron levels are solid  by your doctor is a good step.

Non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks rich in vitamin C to increase absorption.

15. Avoid excess alcohol

Alcohol consumption can negatively impact on fertility. However, it’s unclear how much alcohol is needed to cause this effect.

One 2016 study found that having more than 14 alcoholic drinks per weekTrusted Source was linked to a longer time to get pregnant.

An older 2004 studyTrustedSource involving 7,393 women showed that a high alcohol intake was linked to more infertility examinations.

However, the evidence on moderate alcohol consumption is mixed. One older studyTrusted Source showedl no link between moderate consumption and infertility, while other studies report that moderate intake might affect fertility.

Ultimately, avoiding excessive consumption of alcohol is necessary. Speak with your doctor about your own intake to ensure the best outcome for you.

16. Natural supplements

Certain natural supplements have been attributed to increased fertility, especially in animal studies. Always check with your doctor before taking of natural supplements since their efficacy in humans has not been well studied.

Examples include:

• Maca: Maca comes from a plant grown in central Peru. Some animal studies showed it could improve fertility, but results from human studies are still argued. Some indicate improvements to sperm qualityTrustedSource, while others find no effectTrustedSource.
• Bee pollen: Bee pollen has been associated with improved immunity, fertility, and overall nutrition. One 
•  studyTrustedSourcsuggests suggests that consuming bee pollen was associated with improved sperm quality and male fertility. However, more human studies are still needed.
• Bee propolis: A study of women with endometriosis showed that taking bee propolis twice a day led in a 40 percent greater chance of becoming pregnant after 9 months. More studies are needed.
• Royal jelly: Royal jelly, which is also made by bees, is loaded with amino acids, lipids, sugars, vitamins, fatty acids, iron, and calcium. Animal studie showeTrustedSourceshowed it could improve reproductive health in rats.

To Summarize

Good nutrition is essential for a healthy body and reproductive system and to help you become pregnant.

Eating a nutritious diet and adopting positive lifestyle changes can help boost fertility and prepare your body for pregnancy. Plus, it’s only helpful to you all around.

If you’re trying to get pregnant, it’s necessary that you begin making healthy nutrition and lifestyle choices today. But don’t let stress and worry get over you. Talk to your healthcare team to find the  best option for you.

Trusted and an increased risk of infertility.