If you’re on the path to becoming parents, tuning into your body, your environment, and your lifestyle is key. Making certain changes can help increase your fertility and prepare your body for conceiving. Dr Zamip Patel Let’s walk through three central areas – diet, environment, and supplements, that you can optimize for boosting your fertility.
Optimal Diet For Fertility
Having the right combination of vitamins, minerals and nutrients in your diet is essential for both men and women. Here are a few tips:
• Balanced meals: Aim for well-rounded meals that contain lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide essential nutrients needed for optimal reproductive health.
• Antioxidant-rich Foods: Antioxidants, such as Vitamin C, Vitamin E, carotenoids, and folate, can help neutralize harmful free radicals in the body and boost fertility.
• Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, like fish, chia seeds, and walnuts, can support reproductive health.
Avoid or limit processed foods, sugary drinks, caffeine, and alcohol as much as possible, says Dr Zamip Patel as these can negatively impact fertility.
Environment & Lifestyle Modifications
Your environment and lifestyle choices can quietly impact fertility, without you even realizing it. Here’s what you can do:
• Maintain Healthy Weight: Overweight and underweight scenarios can affect hormone balance and ovulation, influencing fertility. Regular exercise is important for maintaining a healthy weight and reducing stress levels.
• Manage Stress: Chronic stress can adversely affect hormones responsible for reproduction. Techniques like meditation, yoga, deep-breathing exercises or counselling may help manage stress effectively.
While a balanced diet can provide most of the necessary nutrients, some people may benefit from additional supplements:
• Folic Acid: Essential for the early development of the baby’s neural tube, folic acid supplementation is often recommended even before you’re pregnant.
• Vitamin D & Calcium: These nutrients work together to support reproductive health.
• Omega-3 Supplements: If your diet lacks sufficient omega-3 fatty acids, consider taking a supplement.
• Coenzyme Q10 (CoQ10): This antioxidant may help improve egg (or sperm) quality, particularly in individuals over 35.
Before taking any supplements, Dr Zamip Patel it is important to consult with a healthcare professional to ensure they are safe and appropriate for you.