16 ways to help increase fertility are simple but extremely effective

Many studies have shown that lifestyle and dietary changes can increase fertility by up to 69%.

Having children is the first wish of many couples after getting married. However, not everyone has an advantage in this. In fact, the number of couples having "problems" in giving birth is on the rise. According to the US Health Research Institute, up to 15% of couples are affected by infertility problems .

However, even in this situation, do not worry too much because there are many support measures available. Not only that, but you can also increase your fertility by natural methods without the need for medical intervention. Please join aFamilyToday Health to continue to share the following to know what methods are.

1. Add antioxidant-rich foods to your diet

Taking a supplement or food rich in antioxidants can help increase conception rates, especially for men with infertility.

Antioxidants like folic acid and zinc can improve fertility for both men and women. This is because these substances can inhibit the activity of free radicals, which can damage sperm and eggs.

One study conducted in men showed that eating 75g of walnuts (a very rich food in antioxidants) a day could improve sperm quality . Meanwhile, another study of 60 couples undergoing in vitro fertilization also found that supplementing with antioxidant-rich foods increased the likelihood of conceiving by up to 23%.

Fruits, vegetables, and whole grains are foods that contain a lot of healthy antioxidants like vitamins C, E, folic acid, beta-carotene and lutein.

2. Focus on breakfast

Eating a good breakfast can help women with fertility problems. One study found that eating a full breakfast can improve hormone levels in women with polycystic ovary syndrome (PCOS), a major cause of infertility.

For normal-weight PCOS women, eating a high-calorie breakfast leads to an 8% reduction in insulin and a 50% decrease in blood testosterone levels. infertility). In addition, women who eat a full breakfast will also have a 30% higher ovulation rate than women who eat a simple breakfast.

However, you should keep in mind that if you increase your breakfast ration, it must go with cutting down on your dinner ration to avoid facing the risk of weight gain.

3. Stay away from trans fats (saturated fats).

There are 2 types of fats we often see in everyday life are "Bad fats" (saturated fats or trans fats) and "Good fats" (Unsaturated fats). Trans fats are commonly found in vegetable oils, butter, fried foods, baked goods, and processed foods.

Women who eat a lot of foods containing saturated fat will increase the risk of infertility as this type of fat negatively affects ovulation.

One study has shown a strong link between a diet high in saturated fat and infertility. Specifically, trans fat increased the risk of infertility due to not ovulation by up to 31%. Eating diets high in trans fat instead of carbohydrates can also increase this risk by up to 73%.

Therefore, to increase your fertility, stay away from foods high in trans fat, and instead eat foods rich in healthy fats, such as extra virgin olive oil.

4. Cut back on sugar and starch

A diet low in sugar and carbohydrates can help maintain a healthy weight, reduce insulin levels in the bloodstream, increase fat burning and regulate the menstrual cycle . One study has shown that the more sugar and starch intake in the body, the higher the risk of infertility and infertility. In this study, women who ate a lot of sugars and starches had a 78% higher risk of infertility from not ovulating.

5. Eat unrefined starches

In addition to reducing the amount of sugar and carbohydrates in your diet, you also need to consider the type of food you are eating.

Refined starchy foods are foods to avoid. These include sugary drinks, processed grains such as pasta, bread, rice noodles ... The reason is that refined starch is absorbed by the body very quickly and is the cause of the blood sugar threshold. , insulin levels are increased, thereby negatively affecting ovulation.

6. Eat plenty of fiber

Fiber is very beneficial for reproduction. However, too much can interfere with ovulation. Therefore, you should only add to the diet a moderate amount to ensure you get the most benefits.

Fiber helps to remove excess hormones and balance blood sugar. Not only that, but fiber also helps to remove excess estrogen. High-fiber foods include whole grains, fruits, green vegetables and beans.

One study found that women who ate about 10g of fiber per day reduced their risk of infertility by up to 44%. However, too much is also not good, according to research, if eating 20 - 35g fiber per day can increase the risk of menstrual disorders and ovulation by 10 times.

7. Change protein source

You should replace animal protein sources (such as meat, fish and eggs) for plant-based protein sources (such as beans, nuts, sprouts).

One study found that a diet rich in meat-based protein could increase the risk of infertility from infertility by 32%. Meanwhile, simply replacing 5% of the total calories coming from animal protein with plant proteins can reduce the risk of infertility due to not ovulation by up to 50%. Therefore, to increase fertility, change your protein supply from fish meat to vegetables, beans and nuts.

8. Use multivitamins

An estimated 20% of infertility cases due to not ovulation can be avoided by taking multivitamins at least 3 times per week.

In one study, women who were given a multivitamin reduced their risk of infertility by 41% compared with the other group. For people who are preparing to become pregnant, multivitamins contain folic acid, a nutrient that is extremely important to the health of the mother and the development of the fetus.

9. Be physically active regularly

Regular exercise not only enhances health, but also enhances fertility.

Research shows that for every hour of exercise per week, you can reduce your risk of infertility by 5%. For obese women, exercise, along with weight loss regimen always have a positive effect on the ability to have children.

However, practice does need to be moderate. If you impatiently force yourself into intense exercise regimens, this can alter your body's energy balance and negatively affect your reproductive system. A 2009 study showed that women who had a heavy exercise routine every day had a 3.2 times higher risk of infertility compared to women who did not exercise.

10. Take time to rest

When you are stressed, not only the nervous system is affected, but also the reproductive system is involved. The higher the stress level, the more hormonal changes in the body, and the risk of infertility also increases.

In fact, stress, anxiety and depression are observed in 30% of women who visit infertility centers. To increase fertility, you should take a lot of time to rest, avoid working too stressful. If you feel too tired, ask the support of family and colleagues

11. Cut down on caffeine

Caffeine can negatively affect female fertility. One study found that women who consumed more than 500 mg of caffeine per day, on average, took about 9.5 months or longer to get pregnant. Additionally, drinking too much caffeine before and during pregnancy also increases the risk of miscarriage .

12. Maintain an ideal weight

Weight is a negligible factor when trying to conceive, but in fact, being underweight or being overweight has an impact on fertility. One study found that 12% of infertility cases are due to being underweight and 25% due to being overweight.

This is because the amount of fat stored in the body affects the menstrual cycle. Women who are underweight or overweight have longer or more disruptive menstrual cycles than usual, which makes getting pregnant more difficult. To improve your chances of getting pregnant, try to lose weight if you are overweight and gain weight if you are underweight.

13. Increase iron supplementation

Taking iron supplements or iron-rich foods can reduce the risk of infertility from not ovulating. One study of 438 women showed that daily iron supplementation can increase the likelihood of conceiving by 40%.

Non-hemoglobin iron (commonly found in plant-based foods) has a positive effect in reducing the risk of infertility, while the iron group with hemoglobin (in foods of animal origin) does not. get this impact.

Start adding iron-rich foods to your diet, preferring plant-based foods. However, on a side note, hemoglobin-free iron is often difficult to absorb, so you should use them with vitamin C to increase absorption.

14. Avoid drinking alcohol

Alcohol has long been known as the "enemy" of pregnancy. However, how much to influence the reproductive system is still unclear.

The effects of alcohol are often indirect, through impaired liver and kidney function - the factories that synthesize sex hormones and thereby, negatively affect the ability to conceive.

Staying away from alcohol, at least during the few months before pregnancy, is what doctors recommend to couples, especially men.

15. Avoid using unfermented soy products

Some experts believe that phytoestrogens present in soybeans can negatively affect the balance of hormones and impair fertility.

Several animal studies have shown a link between soybeans and sperm quality in males and fertility in females. Even an animal study also showed that only a small amount of soybeans can alter sexual behavior in children.

However, in humans, studies on the negative effects of soybeans on fertility are still being studied.

Also, it should be noted that adverse effects often come from unfermented soybeans. Fermented soy products will not have the same effect.

16. Natural nutrients

There are many natural foods that help increase fertility such as:

Macca nuts: Macca (macadamia) is one of the most delicious and nutritious nuts. In macadamia nuts are rich in antioxidants and unsaturated fatty acids. Some studies show that macadamia improves sperm quality, thereby increasing the ability to conceive.

Bee pollen : is the pollen obtained from the hive , has high nutritional value, helps strengthen the immune system and increases fertility. One animal study found that bee pollen increased sperm quality and male fertility.

Propolis: is a mixture of leaf buds, sap and bee saliva, used to fill the gaps in the hive. Propolis has flavonoids - a powerful antioxidant and many fatty acids. A study in women with endometriosis showed that taking propolis twice daily helped 40% of patients get pregnant after 9 months.

Royal Jelly: Royal Jelly is produced by workers to feed the queen bee or the queen bee larvae. Royal Jelly contains high levels of amino acids, fats, sugar, vitamins, iron, calcium and especially hormonal components.

If you are trying to get pregnant, start making changes in your lifestyle and diet today. The above measures are quite easy to implement, but the positive effect it brings takes a few months or even longer. However, do not give up, please persevere to make sure the gift you receive will be extremely wonderful.