Both women and men can actually do a lot on their own to optimize fertility. This includes tending not only to your physical but also your mental well-being. You can sleep more or better, exercise, decrease your stress level or incorporate practices, like meditation, that make it more manageable, decrease exposure to toxins, and of course eat better. The evidence heavily supports the crucial role that diet plays in reproductive health. A nutritious and balanced diet can, in fact, help you maintain a healthy weight, regulate hormones, and improve sperm quality and egg health, making it easier for couples to conceive.
For Women:
Increase Folate Intake: Folate is a B-vitamin that is essential for the healthy development of a fetus. Foods rich in folate include leafy greens, legumes, and fortified cereals. Women who are trying to conceive should aim to consume at least 400-800 micrograms of folate daily.
Eat More Plant-based Foods: A diet rich in fruits, vegetables, whole grains, and legumes provides essential vitamins, minerals, and fiber that support fertility and overall health. Plant-based diets have been shown to improve insulin sensitivity and reduce oxidative stress, both of which can positively impact fertility. Antioxidant-rich food like berries, nuts, and leafy greens protect eggs and sperm from damage caused by free radicals.
Limit Caffeine Intake: Caffeine has been shown to reduce fertility in some women. The American College of Obstetricians and Gynecologists recommends limiting caffeine intake to 200 milligrams or less per day, which is roughly the amount in one to two cups of coffee.
Avoid Processed Foods and Trans Fats: Processed foods and trans fats can increase inflammation and disrupt hormone levels, reducing fertility. Women who are trying to conceive should aim to limit their intake of these foods and choose healthier options, such as whole grains, lean proteins, and healthy fats. Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish like salmon, play a crucial role in hormone production and regulation. They also provide essential fatty acids necessary for proper fetal development.
Hydrate adequately: Staying hydrated is important for overall health and fertility. Aim to drink at least 8 glasses of water a day and limit your intake of sugary drinks and caffeine, and avoid alcohol altogether.
For Men:
Increase Zinc Intake: Zinc is important for sperm production and function. Foods high in zinc include oysters, lean beef, and pumpkin seeds.
Eat Antioxidant-Rich Foods: Antioxidants can protect sperm from damage caused by free radicals. Foods high in antioxidants include berries, nuts, and leafy greens.
Limit Alcohol Intake: Heavy alcohol consumption can reduce sperm count and quality. The American Society for Reproductive Medicine recommends that men limit their alcohol intake to no more than two drinks per day.
Avoid Processed Foods and Trans Fats: Processed foods and trans fats can increase inflammation and reduce sperm quality. Men who are trying to conceive should aim to limit their intake of these foods and choose healthier options, such as whole grains, lean proteins, and healthy fats.
Maintain a Healthy Weight: Being overweight or underweight can reduce testosterone levels and sperm quality. Men who are trying to conceive should aim to maintain a healthy weight through a balanced diet and regular physical activity.
In summary, a nutritious and balanced diet is essential for optimizing fertility in both women and men. Couples who are trying to conceive should aim to consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting their intake of processed foods, trans fats, caffeine, and alcohol. It is also important for both partners to maintain a healthy weight through regular physical activity. If you are struggling to conceive, you might consider speaking with a healthcare provider to rule out any underlying medical conditions.
References:
1. Centers for Disease Control and Prevention (CDC). (2021). Folate & Women of Reproductive Age.
2. Lewis, S. E., Schenker, M. G., & Song, J. (2017). Antioxidants for male subfertility. Cochrane Database of Systematic Reviews, 2, CD007411.
3. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstetrical & Gynecological Survey, 62(2), 118-129.
4. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstetrical & Gynecological Survey, 62(2), 118-129.
5. Gaskins, A. J., Colaci, D. S., Mendiola, J., Jørgensen, N., Swan, S. H., & Chavarro, J. E. (2012). Dietary nutrient intakes and sperm quality among men attending a fertility clinic. Human Reproduction, 27(10), 2899-2907.
6. Lewis, S. E., Schenker, M. G., & Song, J. (2017). Antioxidants for male subfertility. Cochrane Database of Systematic Reviews, 2, CD007411.
7. American Society for Reproductive Medicine. (2020). Male infertility.
8. Gaskins, A. J., Colaci, D. S., Mendiola, J., Jørgensen, N., Swan, S. H., & Chavarro, J. E. (2012). Dietary nutrient intakes and sperm quality among men attending a fertility clinic. Human Reproduction, 27(10), 2899-2907.