Making these simple lifestyle changes may help boost fertility

A healthy diet

An antioxidant-rich diet, which includes folate and zinc, can improve fertility in both men and women as they prevent free radicals from damaging the sperm and egg cells. Foods such as fruits, vegetables, grains and nuts are beneficial in improving sperm quality and chances of childbirth. Moreover, food packed with fibre helps remove excess hormones such as oestrogen and progesterone, which helps prevent ovulatory infertility. Some good sources include fruits, avocados, sweet potatoes, oats, and other grains.

Additionally, eating trans fats is linked with an increased risk of ovulatory infertility because it has a negative impact on insulin sensitivity. Trans fat includes hydrogenated vegetable oils, fried foods, processed products and baked goods. In a similar vein, following a low-carb diet is beneficial for women with PCOS. Such a diet also helps maintain a healthy weight, encourage fat loss, and manage menstrual regularity.

Highlighting the same, the fertility expert said, “It is essential to follow a diet consisting of all the vital nutrients.” Foods one should consume include:

*Beans and lentils — these are loaded with fibre and protein and enhance ovulation in women.

*Sunflower seeds contain vitamin E, folate, zinc, and omega-3 which increase sperm count and motility in men.

*Raspberries, blueberries, and strawberries are jam-packed with antioxidants and anti-inflammatory phytonutrients and improve fertility for both men and women.

*Walnuts are packed with omega-3s and omega-6s helping men to improve semen health, resulting in better motility, quantity, and morphology of sperms.”

Regular exercise

Keeping active is one of the most effective ways to increase fertility. Research published in ‘Fertility and Sterility’ found that women who do regular, moderate exercise may get pregnant more quickly than those who do not.

It can also help you have a healthy pregnancy and birth by reducing health issues related to gestational diabetes and pre-eclampsia. Exercise can also help you achieve a healthy body mass index (BMI), which is beneficial for women with PCOS who are prone to weight gain.

Adding to this, Dr Pansare said, “Exercise helps to improve fertility naturally by increasing blood flow to the reproductive organs of men and women and reducing stress. It lowers the chances of ovulation problems in women and also increases sperm count and motility in men and improves the chance of conceiving.”

De-stressing

Hence, daily exercise, yoga, meditation, adequate rest and sleep, breath work and counselling can help manage stress effectively. (Source: Freepik)

When you are stressed, certain hormonal changes occur which can, in turn, affect fertility. There is evidence that stress can suppress fertility, according to a study found in ‘Evolution and Human Behaviour’. The expert recommended doing relaxation techniques such as yoga and meditation, spending some quality time with family, and doing any activity that you like such as listening to music, gardening, or learning a new skill to de-stress.

Cut caffeine and alcohol consumption

A study published in 1997 suggests that women who consume more than 500 milligrams of caffeine every day, take a longer time to get pregnant. So, consider limiting your caffeine intake to up to one or two cups of coffee per day. Stressing the same, Dr Pansare said, “Caffeine may reduce the muscle activity in the fallopian tubes that tend to carry eggs from the ovaries to the womb and one may find it difficult to conceive. Also, caffeine may risk early pregnancy loss or spontaneous abortion (SAB). It is ideal for pregnant women to have lesser intake of coffee. ”

Similarly, alcohol consumption can decrease fertility. A 2016 study showed that having more than 14 alcoholic drinks per week was linked with a lesser chance of conceiving. It is best to talk to your doctor about the recommended level of alcohol intake which is suitable for you.

Concluding, the expert noted, “Go for regular check-ups and follow-ups with your fertility specialist and increase your chances of conceiving by monitoring the ovulation cycle with the help of a fertility tracker.”

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