How to Improve Your Fertility Naturally

A healthy lifestyle is crucial to a person’s overall well being. Lifestyle includes diet, exercise, habits, mental health and the choices we make in regards to these. When it comes to fertility, our lifestyle choices have a direct impact on the health of our reproductive systems. In this article we shall be discussing the vital role that your lifestyle plays in fertility. We shall also highlight some of the ways in which you can improve your fertility naturally. This will be particularly informative if you desire to have the best outcomes in building your family. 

Best Foods for Fertility

In order for one to improve their fertility through their diet, it is important to be aware of the nutrients required for healthy reproductive systems. When a person’s reproductive system is healthy, it boosts fertility, and particularly for those who desire to build families naturally.

In particular, the Mediterranean diet comes highly recommended for the high quantities of  vegetables and pulses, fruits, unrefined carbohydrates, low-fat dairy and poultry, low red meat and simple sugars, oily fish, olive oil and fruits. Let us look at the nutrients and foods in a little more detail.

Antioxidant-Rich Foods For Egg and Sperm Health

Foods that are rich in antioxidants include spinach, seeds, nuts and berries such as blueberries, raspberries and strawberries and help the body to fight oxidative stress. As well,avocadoes, olive oil, and nuts contain healthy fats which aid in balancing hormones. Beans, citrus fruit and leafy greens are rich in folate which facilitates cell division. 

Salmon, flax seeds and walnuts are rich in omega-3 fatty acids that help to improve blood flow to the reproductive organs. Proteins found in fish, legumes, and chicken are lean proteins which stabilize blood sugar and support egg development. While whole grains like brown rice, oats and quinoa are vital in regulating insulin levels.

Supplements That Support Fertility

While being able to adapt to a more healthy diet is beneficial, when it comes to improving fertility there are supplements that can improve reproductive health. These are particularly essential when people are actively trying to build their families, or even undergoing assisted reproductive treatments. For men, antioxidants such as Vitamin E, Vitamin A and CoQ10 help to improve sperm motility, morphology, and prevent DNA damage. Supplements for women include folic acid, Vitamin B6 and Vitamin B12 was found to support reproductive health and led to reduced miscarriages. 

The Impact of Exercise on Fertility

Exercise is not only good for overall health, it has been linked to the improvement of fertility outcomes in the same way that non-medical approaches such as dietary changes improve fertility. Exercise helps the body to rid itself of toxins, while improving blood flow, hormone production, reducing stress and managing weight. 

How Much Exercise is Too Much?

The intensity of exercise one does may have to be determined by a health specialist, depending on one’s current health status and family building goals. Interestingly, in women, overly intense exercise has been found to be counterproductive, as it causes the body to produce higher levels of testosterone, which are counterproductive to family building. As well, too much exercise can cause one to lose too much weight, becoming underweight, which impacts regular ovulation. 

Regular moderate exercise is recommended for both men and women in order to improve fertility. It is particularly beneficial in cases where a person has a high BMI, or is overweight. When you are irritable, constantly tired, having muscle or joint pain, or unable to sleep well, it may be because your body is ‘overworked out’. Before beginning any exercise routine, it is important to consult with a healthcare professional who will make their recommendations based on your health and family building goals.

Best Fertility-Friendly Workouts

When selecting a workout, it is important to be aware of your personal health and medical history. These contribute to how effective an exercise routine will be, especially if you are thinking of building a family. Some fertility- friendly workout recommendations are yoga and pilates which build strength, flexibility and tone. Swimming, walking and cycling are gentle on the joints and build stamina, and dancing is not only a great workout, but it is great fun, especially when done in a group.

The Role of Sleep and Stress in Fertility

Restful sleep contributes greatly to a person’s health. When a person is not able to sleep well, say due to insomnia or other sleep disturbances, it causes the body to respond stressfully. When lack of sleep is combined with general life stress it can lead to particularly elevated levels of cortisol in the bloodstream. Let us look at how this impacts fertility. 

How Cortisol Impacts Reproductive Hormones

Cortisol is the hormone that is released when a person is stressed or particularly anxious. When anxiety and stress are elevated, the body releases even more cortisol into the bloodstream. High levels of cortisol tamper normal hormone production of other hormones including reproductive hormones.  

For example in women, cortisol interferes with progesterone production, which in turns creates challenges in carrying a pregnancy to term. Increased cortisol also results in increased melatonin which has been linked to the absence of regular menstruation. When melatonin production is interfered with, it causes the body to suppress the production of gonadotropin releasing hormone (GnRH). 

GnRH triggers the production of follicle stimulating hormone (FSH) and luteinizing hormone (LH) in the body, and when suppressed, negatively impacts ovulation. Cortisol also negatively impacts the size of ovaries and antral follicles. When the uterus is not able to respond to reproductive hormones, it can result in challenges becoming pregnant

Mindfulness Techniques to Reduce Stress

Mindfulness is about being present, paying attention to the present without passing any judgement or opinion. While the causes of stress and anxiety are varied, mindfulness helps individuals to be more objective in regulating their perspectives about situations and circumstances. As well, individuals are able to turn their attention away from negative and unproductive thoughts, replacing them with more positive alternatives. Mindfulness techniques can be found in a yoga practice, gentle stretching, sitting meditation, and body scanning such as that in reiki practices.

When Natural Methods Are Not Enough

When natural methods of improving fertility are not effective, it is important to have a consultation with a fertility specialist. By understanding your health, medical and sexual history, diet, exercise and lifestyle habits, they can advise on the next steps. Each individual family building situation is unique, therefore there is no one-size-fits-all or cookie-cutter solution to improving fertility. If you are facing challenges in building your family contact San Diego Fertility. Our team of experts is ready to walk with you through your family building options. 

FAQs:

Can diet really improve fertility?

Yes. A well balanced diet has a very positive impact on reproductive health. When a diet is rich in antioxidants, healthy fats, lean proteins, and essential vitamins, it can improve egg quality, sperm health, and hormonal balance. Good nutrition also helps in regulating ovulation, sperm production, and increases the likelihood of implantation success.

Does being underweight or overweight affect fertility?

Yes. When a person is either underweight or overweight it is disruptive to the healthy production of hormones production and ovulation, which can have a negative impact on fertility. When a person is underweight, it can lead to lowered estrogen levels, anovulation and irregular periods, which can make conception harder. When overweight, it can lead to insulin resistance, increased estrogen production and polycystic ovarian syndrome (PCOS), which could affect ovulation and embryo implantation. A healthy BMI ranging between 18.5-24.9 is ideal for optimal fertility.

Can stress cause infertility?

As a matter of fact, chronic stress does disrupt fertility because when cortisol levels are elevated, it could interfere with a person’s hormonal balance, which in turn may interfere with ovulation and sperm production. As well, when stress levels are high, one may experience irregular menstrual cycles, lowered libido and stress related inflammation (which can impact sperm and egg quality negatively). Relaxation techniques such as yoga, meditation and acupuncture could lead to improved reproductive health.

How long should I try natural methods before seeing a doctor?

For people trying to conceive naturally, it is recommended to try for 12 months before seeking a fertility evaluation if you are below 35 years. For those who are 35 years old and above, it is recommended that you see a fertility specialist after six months of trying. However, if you have endometriosis, PCOS, irregular cycles, or a history of miscarriages, it is recommended that you see a doctor as soon as possible. If there are concerns regarding male factor infertility, such as erectile dysfunction, prior testicular issues, or a low sperm count, early testing is recommended.