Infertility affects around 17% of couples.
Though there are many possible factors that could contribute to infertility, changing your diet and lifestyle could help boost fertility by 69%.
And even though the clinical definition of infertility refers to “the inability of a sexually active, non-contracepting couple to achieve pregnancy in one year”, it doesn’t matter whether you’ve been trying for a month or a year – it’s an emotional roller-coaster regardless.
If this is something you’ve been struggling with, then keep reading for some natural ways to increase fertility.
DIET
1. ALKALIZE YOUR DIET
Immunity and inflammation are impacted during pregnancy, according to this study. Therefor, consuming an alkaline diet can help to support your immune system and reduce inflammation to prevent free radical damage to the sperm and egg, improving fertility.
Fruits and vegetables also help to prevent mineral deficiencies during pregnancy – improving energy, mood, and sleep, while also providing lots of antioxidants, which also helps to reduce inflammation.
Including foods like leafy greens, berries, sweet potato, pumpkin seeds, beets, ginger, and daikon radish into your diet are helpful.
2. INCREASE YOUR FOLATE
Folate is critical in the prevention of birth defects and in the proper formation of your baby’s neural tube (which forms the brain and spinal cord).
While folic acid is often recommended, this is the artificial form of folate and processed by the liver. Because the liver doesn’t have the enzymes for this, most is left unmetabolized, which is a danger to your system.
I always recommend real folate (whether through diet or supplementation) as it’s absorbed through the small intestine and easily utilized by the body – making it safe and effective.
Including foods like avocado, oranges, asparagus, lentils, and bee pollen to get folate is highly recommended.
3. HIGH PROTEIN, HIGH FAT
Studies have shown that following a ketogenic diet is effective in improving fertility. This includes a low carbohydrate, high protein, and high fat diet.
While following a therapeutic diet can be beneficial short term, I would advise you to book in for a consultation before jumping into a ketogenic diet.
Reducing grains and fruits and increasing lean proteins and healthy fats (like nuts, seeds, avocado, olives, and oil) could be helpful.
SUPPLEMENTATION
1. PRENATAL VITAMIN
A good quality prenatal contains a good dose of folate, and plenty of other vitamins and minerals to provide baby what it needs to grow, and you the necessary nutrients to support the process without developing deficiencies.
2. VITAMIN D
Vitamin D is important for your bones and teeth, a healthy immune, brain, and nervous system and much more. Adequate levels can be achieved with regular exposure to sunshine, but that’s not always so easy to do!
Low levels of Vitamin D may affect fertility, and using a good quality supplement may help to improve fertility. If you’d like to get your levels checked, we can test for it!
3. OMEGA 3’S
Overall, omega 3’s are known for lowering inflammation, improving immunity, infant health and development, and more.
These healthy fats appear to improve female and male fertility, and they’re good for pregnancy and the neurodevelopment of the fetus, too.
4. PROBIOTIC
Probiotics, specifically the Lactobacillus group, have been shown to improve fertility by repopulating the vagina with bacteria and balancing the pH.
Quality matters with all of your supplements, so before jumping on board with just any supplement or brand, contact me for a consultation!
LIFESTYLE
1. EXERCISE
A healthy body weight, paired with a moderate amount of exercise (too much isn’t good!), can be helpful in increasing fertility.
Increasing your activity level to 30 minutes daily can be beneficial to fertility and overall health.
2. STRESS
Stress affects fertility for many reasons, and psychological stress, like anxiety or depression, affects 30% of women who are infertile.
Reducing stress can feel impossible, but is important for improving fertility. Start by removing areas of stress where possible, and working to change your perspective on things you can’t control!
3. SLEEP
While it’s important for all areas of health, sleep has been shown to impact fertility also. Ensuring you’re getting 8 hours of uninterrupted sleep each night is important for improving fertility and overall health.
TESTING
1. HORMONE PANEL
Understanding the current balance of your hormones is critical to fertility. Seeing exactly where your hormones are at and how your body react is important for adjusting your diet, supplementation, and lifestyle to support your body and bring back hormonal balance to improve fertility.
2. IgG FOOD SENSITIVITY TEST
Food sensitivities can impact fertility due to their ability to promote inflammation and affect your hormones. Testing for food sensitivities and then avoiding those foods can be helpful for improving fertility.
3. GUT HEALTH TESTING
The health of your gut plays an important role in fertility because a healthy gut improves immunity, reduces inflammation, and can help improve sleep. Testing the state of your gut can help personalize your care for healing your gut and improving conception.
Diet, supplementation, lifestyle, and testing all play a role in balancing the body and improving fertility. If you’re struggling with infertility, contact me for a consultation and let’s see what we can do!
