1. Eat Foods rich in antioxidants
Antioxidants like folate and zinc play the main role In improving fertility for both man and women. Zinc and folate help in deactivating the free radicals in our body, which can damage both sperm and egg cells.
An Adult Man should eat 75 grams of antioxidant-rich food per day for better fertility health.
Intake of a good amount of folate helps in higher rate implantation, clinical pregnancy and live birth.
2. Avoid trans fats.
Intake of healthy fats every day helps in boosting fertility and good to overall health.
Trans fats may cause an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Studies have found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility for both men and women.
3. Cut down on carbs if you have PCOS
Plan a diet with lower carbs if you have PCOS problem.
Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity.
4. Eat more fibre
Intake of fibre helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fibre can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.
High fibre foods are grains fruits, veggies and some kind of beans
- Daily recommended intake for men-31-32 grams
- Daily recommended intake for women-24-25 grams
5. Add in a multivitamin
If you take multivitamins you may be less likely to experience ovulatory infertility.
Micronutrients found in vitamins have essential roles infertility
6. Get active
Exercise daily has so many health benefits even for fertility health
Excessive exercise may change the energy balance in the body and negatively affect your reproductive system. If you plan to increase your activity, add it gradually and make sure your healthcare team is aware.
7. Avoid excess alcohol
Alcohol consumption can badly affect fertility.
According to a new study, less alcohol consumption may not affect fertility but high-level consumption will have a high risk of infertility.
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Dr. Akhila Anand
MBBS, DGO, DRM Gynecologist, Obstetrician & Infertility Specialist
Experience: 11+ Years
Dr. Akhila Anand is the resident Obstetrician, Gynecologist & one of the Best Fertility / IVF Doctor in Rajajinagar, Bangalore.