Five Natural Ways to Boost Fertility
For the many people who face fertility challenges, National Infertility Awareness Week helps raise awareness about a journey that can often feel isolating for those in the middle of treatment or who are considering various options.
Amanda Figge, MS, RD, LDN, is a Memorial Wellness Center dietitian who specializes in women’s health. She offers encouragement and guidance to help support those facing reproductive health challenges. Here are five simple, natural tips to improve health and fertility.
1. Increase your protein intake. Eating more protein can help improve blood sugar levels and insulin resistance. This is especially important if you have polycystic ovary syndrome (PCOS), which is a major cause for fertility issues. Protein also helps improve energy levels, helps you stay fuller longer, improves body composition and makes weight loss easier. Foods like eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, pork loin, lean beef, tofu and protein shakes are good sources of protein. Make sure you include protein with breakfast and snacks, too.
2. Include more antioxidant-rich foods in your diet. Antioxidants help deactivate free radicals in the body. Free radicals are generated by stress, systemic inflammation, poor nutrition, a sedentary lifestyle, excess body fat, environmental pollution and even normal metabolic processes. When there aren’t enough antioxidants to neutralize free radicals, they attack surrounding molecules. Egg and sperm cells can be damaged by free radicals. A diet rich in colorful fruits and vegetables, natural starches, whole grains, nuts, herbs and sources of omega 3s and 9s like salmon and avocados provide essential nutrients and antioxidants to support fertility.
3. Attain a healthy BMI. Excess (or too little) body weight can contribute to irregular cycles, which can make getting pregnant more difficult. BMI also affects men as higher BMIs are generally associated with lower testosterone, reduced sperm count and decreased sperm motility. If you struggle with losing weight on your own, our experts at the Memorial Wellness Center can help provide you with tools and solutions to make your weight loss journey easier and less stressful.
4. Make stress management a priority. Chronic stress affects hormone levels by lowering progesterone, which is fundamental for ovulation and conception. Stress also impacts communication between the brain and reproductive organs. Walking daily, a nutritious diet and adequate sleep are essential for managing stress; but additional techniques such as listening to music, being active outdoors, meditation, spending time with animals, doing artwork and therapy are also beneficial for lowering stress.
5. Check your fasting insulin, iron and vitamin D levels. If you haven’t had blood work done recently, talk with a healthcare professional about scheduling a full iron panel, vitamin D and a fasting insulin level draw. Iron plays a vital role in thyroid health and ovulation. Vitamin D is necessary for egg and sperm development and helps mitigate oxidative stress. Elevated insulin levels interfere with the communication between the brain and reproductive organs causing hormonal imbalances. High insulin levels can occur even when blood glucose levels are normal. Proper supplementation can help restore iron and vitamin D levels. Elevated insulin levels can be managed with diet, lifestyle modifications, supplementation and medication.
Talking with your healthcare professional can help you determine the best strategies for you. Looking for a physician? Visit memorial.health.