Are you trying to get pregnant? Are you tired of trying all methods and advice from people to improve your fertility? Worry not cause in this article; we will be talking about different methods that are practical and effective to help you improve your fertility.
Dr. Hrishikesh is a leading gynecologist in Mumbai. He is practicing as an IVF and infertility doctor in India at “Babies & Us IVF and ICSI Centre”, which is one of the best IVF centre in Mumbai. He will be discussing briefly about the various methods that will help boost your fertility naturally.
Read on to know the ways of boosting your fertility.
Antioxidant-rich foods
Foods that are rich in antioxidants play an essential part in boosting fertility. Minerals and vitamins such as folate, zinc, and Selene help improve the quality of sperm and egg cells.
Some foods that include these are:
- Sunflower seeds
- Dark green leafy vegetables ( spinach, kale, broccoli, asparagus, Brussel sprouts)
- Walnuts
- Pineapple
- Citrus fruits
Cut down trans fats
Trans fat – also called trans unsaturated fatty acids. Trans fat is naturally found in some foods, while others are artificially produced (partially hydrogenated oil).
Processed foods contain the highest amount of trans fat. Trans fats are hazardous to your health. Especially if you are trying for a baby, avoid trans fat completely.
Some foods to avoid
- Fried foods (french fries, fried chicken)
- Cakes, cookies, Doughnuts
- Chips
- Frozen Pizzas
Avoid carbs
Carbohydrates convert energy into glucose which is essential for the body, but there are good and bad carbs. If you are suffering from PCOS, the doctor might have recommended avoiding bad carbs because bad carbs can aggravate your insulin resistance, cause obesity and cause irregular menstrual cycles.
- Bad carbs include:
- Pasta
- Baked confectioneries
- White bread
- Cereal
- Refined sugar
- Potato chips
You can swap these bad carbs with good carbs such as whole grain bread, mushrooms, oats, and quinoa. Dr. Hrishikesh Pai, from one of the best IVF Centre in India “Babies & Us IVF and ICSI Centre” says, you can have brown or multigrain bread and for rice, you can have brown rice, which is a healthier option.
Eat more fiber
Eating more fiber-rich food will help balance your sugar levels and remove excess estrogen from your body.
Some foods include
- Lentils and beans (help in ovulation)
- Whole grain
- Avocados
- Cherries
- apples
Become active
Studies have shown that exercising has a positive impact on your health. Doing cardio is one of the best types of exercise to balance your energy and keep your weight healthy.
Exercising in moderation is essential because overdoing it will have a negative impact on your fertility. Other things that can make you active are doing chores and walking instead of using transportation.
Some cardio exercises you can do without any equipment
- Walking
- Dancing
- Cycling
- Climbing stairs
Limit alcohol consumption
Dr. Hrishikesh Pai,one of the best IVF doctor in Mumbai, says alcohol negatively impacts your fertility as alcohol can affect ovulation, making it difficult for you to conceive. Studies show that alcohol can affect the quality of sperm and egg cells. You can try limiting alcohol consumption by having 1 – 2 drinks weekly.
Maintain healthy weight
Weight plays an essential part in fertility, as being overweight or underweight can cause problems in normal ovulation.
If you have obesity, you can have your doctor plan a diet plan for you. Dr. Hrishikesh Pai, infertility specialist says that women can join any dance class or zumba classes which is an easy method of reducing weight and being healthy.
Practice relaxation
Although not entirely, stress and anxiety cause hormonal problems, which will lead to fertility issues. Practicing relaxation helps calm the body and mind, which will benefit your body.
Researchers also found that women suffering from depression suffer more from infertility than those without depression.
There are pregnancy counselors that can help you with this issue.
Some relaxation practices
- Practice mindfulness
- Journalling
- Massage and acupuncture
- Progressive muscle relaxation ( to ease muscle tension)
- yoga
- Adequate sleep
- Stretching
- Deep breathing
- Guided imagery
Iron levels
Research shows that women who take iron supplements regularly decrease the rate of infertility by 40%. Dr. Hrishikesh Pai,one of the best IVF doctor in Mumbai, recommends women take 30mg of iron per day; to improve their fertility, he says that discussing nutrition first with your doctor is essential.
Heme iron sources are better than non-heme food sources as they absorb and digest quickly. Heme iron comes from animal sources, and non-heme iron comes from plant sources.
Some heme-iron-rich foods include:
- Red meat
- Salmon, sardines, tuna
- Lean beef, beef liver
- Clams, oysters
Supplements
Some supplements are found to increase fertility. It is better to take a prescription from your doctor before taking any supplements on your own.
Some supplements that doctor Hrishikesh Pai suggests are:
- DHEA (Dehydroepiandrosterone, which helps the body produce estrogen and testosterone)
- CoQ10 (It’s an antioxidant that neutralizes free radicals from the body to prevent cell damage and helps to support the mitochondria within the egg cells)
- Evening primrose oil (contains omega – 6 and omega – 3 that help in fertility)
- Vitamin D (essential for embryo development)
