16 Lifestyle Tips to Help Boost Fertility-image

16 Lifestyle Tips to Help Boost Fertility

1. Follow a Mediterranean style diet Whilst there are no specific guidelines for a recommended fertility diet, the Mediterranean diet, known for its abundance of fruits, vegetables, nuts, whole grains, fish and healthy fats, is associated with improved fertility in both women and men. It is rich in antioxidants which have been shown to protect sperm and eggs from DNA damage and oxidative stress. A study involving 15,396 participants, which looked at how different diets affect fertility, showed that sticking to the Mediterranean diet improved birth and pregnancy rates significantly, with a 91% higher chance of success. This diet is also high in fibre and rich in vitamins and minerals that support fertility and pregnancy. Think lots of veg, whole grains, nuts, seeds, beans, pulses, olive oils, avocados and oily fish. Oh, and make sure to make your plate colourful to boost your antioxidant intake, which we’ll go into next. 2. Eats foods high in antioxidants Eating a diet rich in a variety of colourful fruits and vegetables can provide a wide range of antioxidants that support fertility and overall health. Foods high in antioxidants include fruits (such as berries, apples, and citrus fruits), vegetables (such as broccoli, spinach, kale, and carrots), nuts, seeds, and whole grains. 3. Increase intake of plant-based proteins In general, you should focus on lowering your intake of red and processed animal meats and focus on adding plant-based protein sources into the diet, such as fertility-friendly and micronutrient-rich beans, lentils, peas, soya beans, and chickpeas to support healthy ovulation. Plant-based protein sources are high in antioxidants and nutrients, such as iron and fibre, which are really important during pregnancy.  Low iron levels can add to your tiredness or even could cause iron deficiency anaemia. Iron deficiency during pregnancy can increase the risk of pregnancy complications. It is also important to keep your iron uptake up postpartum too, to replace any iron lost at birth.  You can switch your animal meats out for plant-based proteins such as beans, lentils, chickpeas, tofu and nuts and seeds and you’ll also find some protein in whole grains such as quinoa  If you are opting for plant-based meat alternatives (‘fake meats’), such as Quorn, a choose a brand that is not ultra-processed and low in additives 4. Cut down on sugar Cutting down on sugar can be beneficial for fertility due to its impact on reproductive health, including hormonal balance, insulin sensitivity, and inflammation. Limit sugary foods and high glycaemic index foods  (i.e. cakes, biscuits, fizzy drinks, energy drinks, sweets, white rice etc). Check the labels for high sugar content as sugar can cause spikes in insulin which is associated with poor egg quality and sperm production and could affect implantation A study published in the American Journal of Clinical Nutrition in 2018 found that women who consumed two or more servings of sugary drinks per day had a 50% higher risk of ovulatory infertility compared to those who consumed less than one serving per month. Excess sugar consumption can interfere with normal ovulation and menstrual cycles. Reducing sugar intake and opting for a balanced, low-glycemic index diet can help improve insulin sensitivity and overall reproductive health. 5.  Take pregnancy supplements Folic acid: Folic acid is an important supplement during pregnancy because it decreases a risk called neural tube defects (a defect that can occur during the development of the baby’s brain and spine). If you are currently trying to become pregnant, it is advised to take at least 400 mcg of folic acid supplement every day for 12 weeks prior to conception and for at least three months after conceiving. Some people are at an increased risk of their baby having a neural tube defect and so it is advisable to speak with your doctor as they may recommend and prescribe you a higher dose.  Prenatal Vitamins: Prenatal vitamins typically contain a combination of various vitamins and minerals that are important for both maternal and fetal health. While folic acid is a main component of prenatal vitamins, these vitamins usually contain a range of other nutrients as well, including iron, calcium, vitamin D, and other essential vitamins and minerals needed to support maternal health and the baby’s development during pregnancy. Tip: More often than not, doctors will suggest taking prenatal vitamins instead of just folic acid supplements because they cover a wider range of needs for both mum and baby’s health. However, it’s essential to consult with your doctor to determine the most appropriate approach for your unique needs.  6. Vitamin D for pregnancy  A previous study has shown that both men’s and women’s vitamin D levels impact fertility and IVF results. It showed that Vitamin D supplements reduce risks for mums and babies, might prevent bone problems, and play a role in fetal development.  How much Vitamin D should I take? It is recommended that all adults at all stages of life should supplement with 10 micrograms a day of Vitamin D. This is particularly true if you are trying to conceive, or you are pregnant so be sure to supplement right through from the preconception period to breastfeeding.  Prenatal vitamins often contain vitamin D, but the amount can vary between different brands. While many prenatal vitamins include vitamin D, it’s not uncommon for them to provide less than the recommended daily intake.Whether you need an additional vitamin D supplement will depend on various factors, including the dosage of your prenatal vitamin supplement, sun exposure, and your doctor’s recommendations. To determine if you should take a separate vitamin D supplement along with your prenatal vitamins consult with your doctor and determine the above factors. 7. Vegan supplements If you’re on a strict plant-based diet, speak to a healthcare professional about supplementing with at least 10mcg of vitamin B12, 150 mcg of iodine and omega-3 PUFAs since you can only get these micronutrients from animal products. You’ll also want to make sure you’re getting enough selenium, so consider supplementing with 60 mcg per day. Lots of these nutrients […]

Veganism and Fertility: How does a vegan diet impact your fertility?-image

Veganism and Fertility: How does a vegan diet impact your fertility?

This month, an estimated 400,000 people are taking part in ‘Veganuary’: a movement in which you go vegan for the month of January. Perhaps, you are thinking of joining them or maybe you are just curious about how a vegan diet will affect your fertility? The vegan diet is often hailed as having many health benefits, but what about when it comes to your fertility… Firstly, what is a vegan diet? A vegan diet omits all animal produce, including meat, fish, milk and eggs. As such, vegans tend to eat lots of vegetables, fruit, beans, pulses and seeds. You may be thinking that following a so-called ‘plant-based diet’ sounds challenging; however, more and more people are becoming vegan. In fact, the Vegan Society estimates that the number of UK vegans has quadrupled over the last five years. The main reasons people decide to swap to a plant-based diet are for health, environmental factors and animal welfare. As veganism tends towards the mainstream, the range of vegan food substitutes has rapidly expanded. You’ll now find about eight different varieties of plant-based milk and products like ‘facon’ (that’s fake bacon to the uninitiated) and ‘tofurkey’ (we’ll let you guess that one…) on the shelves of your local supermarket. As such, adopting a vegan diet is now easier than ever, but will switching to a plant-based diet improve your health and fertility? Health benefits of a vegan diet  A vegan diet has a multitude of health benefits. Vegans typically have lower BMI and are up to 78% less likely to develop type 2 diabetes. This is because plant-based foods are typically lower in sugars and fat. Consequently, many people make the switch to a plant-based diet to lose excess weight. Indeed, studies show that individuals following a vegan diet lose more weight on average than those following calorie-restrictive diets. There are many other benefits to a vegan diet, including improved kidney function, reduced risk of certain cancers and lower risk of high blood pressure and heart disease. Veganism and fertility First things first, will veganism boost your fertility? No, not directly. But, that doesn’t mean there aren’t benefits to a vegan diet.  Undeniably, diet and lifestyle factors greatly impact your fertility. The link between obesity and infertility is well-documented. Being overweight or obese not only makes you less likely to conceive but also increases the risk of miscarriage and pregnancy complications. In this way, following a vegan diet may be beneficial if you are trying to conceive, helping you to reach a healthy pre-baby body weight. In addition, following a vegan diet has been shown to decrease your risk of gestational diabetes. However, regardless of the diet you follow, it is important to ensure that you are obtaining all required nutrients when trying to conceive and then throughout pregnancy.   The risks: vitamin deficiency and fertility   You can definitely follow a vegan diet and have a healthy pregnancy, but a vegan diet can put you at greater risk of some nutrient deficiencies which may impact your fertility. Whilst a vegan diet may be low-fat, a plant-based diet can increase risk of certain nutrient deficiencies: –   Iron deficiency: Low iron intake can cause anaemia, a condition in which you have a lower-than-normal red blood cell count. As red blood cells are responsible for providing cells with oxygen, anaemia can cause fatigue, breathlessness and headaches, among other symptoms. Iron deficiency is common in pregnancy, even if you eat meat. However, vegans are at a much higher risk of anaemia. Whilst anaemia is detrimental to general health, the direct effects of iron deficiency on conception and fertility remain unclear. However, anaemia has been shown to increase risk of preterm birth and can also lead to developmental delays in the foetus. Anaemia can be easily treated by taking iron supplements. –   Vitamin B12: There is evidence that vitamin B12 deficiency can decrease your infertility and that, in severe cases, vitamin B12 deficiency can cause infertility. This infertility is normally temporary and can be resolved by taking vitamin B12 supplements. In addition, vitamin B12 deficiency can also cause anaemia. Vitamin B12 is naturally found in animal products such as milk, eggs and meat, and is essential for metabolism. With the exception of fortified cereals, vitamin B12 is not found in plant-based foods and so vegans are often unable to obtain sufficient vitamin B12 from their diet. Therefore, to avoid health risks and maintain good reproductive health, it is really important that vegans take vitamin B12 supplements.   –   Vitamin D: Whilst we obtain vitamin D from sunlight, it is also found in lots of animal products, such as eggs. As such, vegans can be at risk of vitamin D deficiency, particularly throughout the winter months. The links between vitamin D deficiency and fertility are unclear and require further research. However, observational studies indicate that vitamin D deficiency is a risk marker for subfertility. Therefore, if you and your partner are following a vegan diet whilst trying to conceive, it is worthwhile taking vitamin D supplements. Switching to a plant-based diet may seem daunting, but if you take the correct supplements then there is little risk to a vegan diet whilst trying to conceive. In fact, arguably, with the required vitamins and supplements, the preconception health benefits to a vegan diet are significant. A vegan diet won’t work for everyone, but if you are wanting to get healthy before trying to conceive then it may be worth giving it a go. Even switching to a plant-based diet for a few meals a week has been shown to have health benefits. So, maybe it’s time we start making the switch from beef to ‘beet’ burgers? Sources: