Fertility issues most couples. Luckily, there are a few natural ways to increase your fertility and become pregnant faster.
In fact, diet and lifestyle changes can help boost fertility by up to 69%.
Here are SOME natural ways to boost fertility and get pregnant faster.
Eat Foods That Are Rich in Antioxidants
Antioxidants like folate and zinc may improve fertility for both men and women.
Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells.
Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.
Eat a Bigger Breakfast
Eating a substantial breakfast may help women with fertility problems.
For normal weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.
However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.
Avoid Trans Fats
Eating healthy fat every day is important for boosting fertility. Trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.
Swap Protein Sources
Replacing some animal proteins (such as meat, fish and eggs) with vegetable protein sources (such as beans, nuts and seeds) is linked to a reduced risk of infertility.
On the other hand, eating more vegetable protein may protect against infertility.
Therefore, consider replacing some of the meat protein in your diet with protein from vegetables, beans, lentils and nuts.
Choose High-Fat Diary
High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it.
Studies by expert revealed that women who consumed one or more servings of high-fat dairy per day were 27% less likely to be infertile.
But you can try replacing one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk.
Try a Multivitamin
Women who take multivitamins may be less likely to experience ovulatory infertility.
In fact, an estimated 20% of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week, according to studies.
What’s more, further studies found that women who took multivitamins had up to a 41% lower risk of infertility.
For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.
Exercise has many benefits for your health, including increased fertility.
In fact, a sedentary lifestyle has been associated with a higher risk of infertility. For obese women, both moderate and intense physical activity, together with weight loss, had a positive effect on fertility.
However, moderation is key. Excessive high-intensity exercise has actually been associated with decreased fertility in certain women.
Excessive exercise may change the energy balance in the body, and negatively affect the reproductive system.
Take Time to Relax
As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.
Having a stressful job and working long hours can also increase the time it takes you to become pregnant. In fact, stress, anxiety and depression affect around 30% of women who attend fertility clinics.
Receiving support and counseling may reduce anxiety and depression levels, therefore increasing your chances of becoming pregnant.
Cut the Caffeine
Caffeine can negatively affect female fertility. A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage.
However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.
Achieve a Healthy Weight
Weight is one of the most influential factors when it comes to fertility. In fact, being either underweight or overweight is associated with increased infertility.
Research have shown that women who are under- or overweight have longer cycle lengths, making it more difficult to get pregnant.
To improve your chances of getting pregnant, try to lose weight if you are overweight and gain weight if you are underweight.
Increase Your Iron Intake
Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility.
An observational study by experts revealed that taking iron supplements was linked to a 40% lower risk of ovulatory infertility.
Non-heme iron was also associated with a decreased risk of infertility. Heme iron, which comes from animal sources, did not appear to affect fertility levels.
Nonetheless, more evidence is needed to confirm whether iron supplements should be recommended to all women, especially if iron levels are healthy to begin with.
However, boosting your intake of iron-rich foods may help.
Yet non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks high in vitamin C to increase absorption.
Avoid Excess Alcohol
Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect.
Studies have shown that drinking more than 8 drinks per week was associated with a longer time to get pregnant.
However, the evidence on moderate alcohol consumption is mixed. One study found no link between moderate consumption and infertility, while other studies report that moderate intake can affect fertility.
Avoid Unfermented Soy Products
Some sources suggest that the phytoestrogens found in soy can interfere with hormone levels and cause fertility issues. Several animal studies have linked soy with lower sperm quality in male rats and reduced fertility in female rats.
However, few studies have looked into the effects of soy on humans, and more evidence is needed.
Additionally, these negative effects are usually only associated with unfermented soy. Fermented soy is generally considered safe to eat.
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Certain natural supplements have been linked to increased fertility. These include:
- Maca: Maca comes from a plant grown in central Peru. Some animal studies found it improved fertility, but results from human studies are mixed. Some report improvements to sperm quality, while others find no effect.
- Bee pollen: Bee pollen has been linked to improved immunity, fertility and overall nutrition. One animal study found that consuming bee pollen was linked to improved sperm quality and male fertility.
- Bee propolis: A study of women with endometriosis found that taking bee propolis twice a day resulted in a 40% greater chance of becoming pregnant after 9 months.
- Royal jelly: Royal jelly, which is also made by bees, is packed with amino acids, lipids, sugars, vitamins, fatty acids, iron and calcium. Animal studies found it may improve reproductive health in rats.
Good nutrition is vital for a healthy body and reproductive system.
In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy.
What’s more, how you choose to live and eat today will influence sperm and egg quality 90 days from now.
If you are trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today.