Infertility affects about 10 percent of the population, according to the American Society for Reproductive Medicine. While couples can’t control all of the causes of infertility, they can control their eating habits. And, nutrition and healthy body weight for both partners can have a significant impact on the ability to conceive.
Eating right isn’t always easy—especially when you’re pregnant and looking at a whole new set of nutrition rules. But even if you’re just starting to think about conceiving, some dietary changes are in order.
Women and Fertility
To prepare for pregnancy and enhance fertility, maintain a healthy weight and choose foods that will create a safe and supportive home for your baby’s nine-month stay.
Men and Fertility
Men also should try to maintain healthy body weight and follow a balanced eating pattern, since male obesity may alter testosterone and other hormone levels, according to the American Society for Reproductive Medicine. Plus, low sperm count and poor sperm motility are common in overweight and obese men. When it comes to diet, load up on fruits and vegetables, which contain vitamins, minerals, and antioxidants that may help create strong sperm. Read more about fertility and men’s diets.
The “Fertility Diet”
Published by a team of Harvard researchers in 2007, the “Fertility Diet” study — with a book released in 2009 of the same name — found women with ovulatory infertility who followed this eating plan had a 66 percent lower risk of ovulatory infertility and a 27 percent reduced risk of infertility from other causes than women who didn’t follow the diet closely.
Women following the “fertility diet” chose:
- Less trans fat and more monounsaturated fat (from foods such as avocados and olive oil)
- Less animal protein and more vegetable protein
- More high-fiber, low-glycemic carbohydrate-rich foods (including whole grains)
- More vegetarian sources of iron and fewer meat sources
- Multivitamins
- High-fat dairy instead of low-fat dairy
In general, eating more vegetables, eating healthy monounsaturated fats instead of saturated and Tran’s fats, making at least half your grains whole, and getting enough calcium-rich foods — including dairy — will help you meet nutrient needs and promote a healthy weight.
Scientists found that the increased popularity of” ˜fertility diets” ™ may be positively related to lowering the risk of ovulatory disorder and consequent infertility. A combination of ” ˜fertility diet” healthy weight and increased physical activity was found to lower the risk of female infertility due to the ovulatory disorder by 69 percents. What that really means is that 69 percents of cases of infertility due to the ovulatory disorder are preventable by making simple changes in nutrition and lifestyle.
Fertility Diet:
- Eat healthy fats, Eliminating trans fats and using more vegetable (unsaturated) oils is good not only for fertility but for avoiding heart diseases, damage to blood vessels and improving insulin sensitivity. Nuts, vegetable oils, fish like salmon and sardines and nuts should be part of any healthy diet.
- Eat protein from vegetables, not meat. Proteins from peas, beans, soy, and nuts are found to improve fertility.
- Carbs are important, but slow carbs are a better choice. Foods rich in fiber, such as vegetables, whole grains, fruits, and beans are rich in carbohydrates that are digested slowly, improving fertility, controlling blood glucose and insulin levels.
- Got milk? Avoid skim milk while trying to get pregnant, it seems that it has a negative effect. Whole milk is much better, so indulge in a glass of whole fat milk, yogurt or ice cream daily.
- Eat your iron. Iron-rich plants such as beans, spinach, tomatoes, pumpkin, beats, and whole grains are all fertility boosters.
- Drink a lot of water. Tea and coffee in moderation are fine, even a glass of wine occasionally. Stay away from sodas, they have been found to increase your risk of ovulatory infertility.
- Keep your weight under control. Both overweight and underweight women are at higher risk of ovulatory infertility. Body mass index of 20 to 24 should be your goal.
- Get off that couch. Regular exercise is found to improve female fertility, but overdoing it can create the opposite effect.
Eating right isn’t always easy—especially when you’re pregnant and looking at a whole new set of nutrition rules. But even if you’re just starting to think about conceiving, some dietary changes are in order.
