Your Guide to Boosting Fertility: Diet, Lifestyle, and More
Deciding to start a family is a monumental step that changes everything. However, many find conceiving more challenging than expected. As of 2023, the U.S. fertility rate has reached another historic low, continuing a trend of decline over the past several years.
Whether you're facing difficulties conceiving or preparing your body for future conception, proper nutrition is key. Foods rich in essential nutrients for hormone function, egg and sperm health, and fetal development play a crucial role.
Many of the factors of reproduction are outside of our control, but there is one thing we can control: our diet.
Dr. Jeffrey Russell, a reproductive conducted a study on the impact of protein intake on fertility. Most importantly, he controlled for Body Mass Index (BMI) and age, both of which are known risk factors for infertility. His research showed that women with diets exceeding 25% protein had four times the pregnancy rates compared to those with less than 25% protein. He also found that diet affects sperm and egg health for 90 days. Research suggests that diet and lifestyle interventions can prevent most infertility cases due to irregular menstrual cycles and ovulatory conditions.
Lifestyle factors such as sleep quality, stress, physical activity, and diet significantly impact fertility and pregnancy as well. Poor sleep, high stress, lack of exercise, and unhealthy eating can drastically increase infertility risk.
The root of many health issues, including fertility, often lies in gut health. Diets high in trans fats, low-fat dairy, and sugary foods contribute to inflammation, leaky gut, autoimmune disorders, and ovulatory conditions.
Until you’re actively trying to conceive, diet might not be a priority. Many of us opt for convenience over nutrition. But when trying to conceive, it's time to prioritize your diet for fertility health.
By eliminating foods that harm fertility, you can:
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Simple food substitutions and a bit of willpower can significantly enhance your fertility diet. Reducing inflammation through diet benefits everyone, especially those starting a family.
Starting with small changes can make a big difference:
An anti-inflammatory diet offers numerous benefits for boosting fertility. Diet changes can protect eggs and sperm from free radicals and help maintain a healthy hormonal balance. A diet rich in vitamins, minerals, and antioxidants supports a healthy reproductive system and boosts energy and vitality in both men and women.
Remember, there is no 'magic fix' for infertility—dietary or otherwise. No diet change will cure all infertility issues. Always discuss any diet or supplement changes with your healthcare professionals. While diet alone may not solve all problems, eating foods that boost fertility can benefit anyone looking to start a family.
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