get pregnant and increase fertility problems exist in about 15% of married couples, so the path to motherhood in the event of problems may be a major challenge.
And fortunately one of the good things is being able to increase fertility through some natural methods.
where nutritious foods and some positive measures and changes can help The lifestyle helps prepare the body for pregnancy.
It has been shown that there are foods that help pregnancy and have a role in improving the ovulation process.
according to a study from Harvard Medical School.
There are certain types of food that can increase fertility.
because good nutrition is vital to maintaining a healthy reproductive system and body.
Foods that help get pregnant to increase fertility and get pregnant faster
The following are the most important foods that help to conceive and enhance fertility in men and women:
1- Foods rich in antioxidants
Antioxidants fight free radicals that cause damage to sperm and eggs, thus helping to improve fertility in men and women, and the most important of these are zinc and folic acid.
In a 2012 study, some adult men who ate walnuts on a daily basis improved their sperm quality, because walnuts are among the foods rich in antioxidants.
In a study they conducted on 232 women, it was found that their intake of foods containing folic acid led to a higher rate of implantation, pregnancy and the birth of live children.
Foods that contain antioxidants:
- fruits and vegetables.
- Vitamins: Vitamin C and Vitamin E.
2- Rely on foods rich in fiber
Dietary fiber has an important role in ridding the body of all excess hormones in addition to maintaining blood sugar balance, and it was found that some types of fiber help rid the body of excess estrogen by attaching to it in the intestines and excreting it outside the body as waste.
Foods that contain soluble fiber include sweet potatoes, fruits, and oats.
The recommended daily amount of fiber for women is 25 grams per day and for men it is 31 grams. Examples of foods rich in fiber include fruits, whole grains, legumes, and vegetables.
A study of 250 women between the ages of 18 and 44 showed that an increase of 5 grams of fiber per day reduced hormone levels. This is one of the most important things to get pregnant
3- Cover up on a big breakfast
A nutritious breakfast can help solve fertility problems for some women.
According to one study, they found that eating a large breakfast reduces the effect of PCOS hormones, which are one of the main causes of infertility.
We find that when women of average weight eat breakfast, the calories they get from this meal reduce 8% of their insulin levels, and 5% of their testosterone levels. Because high levels of these hormones can lead to infertility.
At the end of the study, which lasted about 12 weeks, they found that women who ate breakfast regularly ovulated more than women who ate less breakfast, indicating improved fertility. This is one of the most important things to get pregnant
4- Avoid eating trans fats And its effect on get pregnant and fertility
Trans fats are a type of fat found in some foods, and it has two main types, the first is called natural trans fats, and the second is called artificial trans fats. Trans fats have been associated with the risk of ovulatory infertility, due to their negative effects on insulin sensitivity. This is one of the most important things to get pregnant
Hydrogenated vegetable oils are one of the most abundant sources of trans fats, as well as some types of fried foods, margarine, processed products and baked goods. However, eating healthy fats daily is important for promoting fertility and overall health.
5- Eat high-fat dairy products And its effect on get pregnant and fertility
High-fat dairy products may reduce the risk of infertility. While eating large amounts of low-fat dairy products may increase it.
In 2007, one study found that women who ate high-fat dairy products more than once a week were 27 percent less likely to be infertile.
To take more advantage of this feature, you can replace a serving of low-fat dairy products daily with a meal of high-fat dairy products, such as drinking a glass of whole milk or eating full-fat yogurt. This is one of the most important things to get pregnant
6- Reduce your carbohydrate intake And its effect on get pregnant and fertility
If a woman suffers from PCOS, she is advised to follow a low-carb diet, and several studies have indicated that controlling carbohydrate intake has beneficial effects on some aspects related to PCOS, and other benefits of diets
- Maintain a healthy weight.
- Reducing insulin levels in the body.
- Accelerate fat loss.
And all of this has a role in helping to regulate the menstrual cycle.
Reduce your intake of refined carbohydrates
Refined carbohydrates are quickly absorbed by the body, causing high blood sugar and insulin levels. Foods that refined carbohydrates include:
- sugary drinks
- Processed grains such as white pasta, bread and rice.
Carbohydrates in food raise blood sugar levels. In addition, insulin is chemically similar to ovarian hormones. And ovarian hormones help the eggs to mature. Therefore, a high level of insulin can cause the body to produce fewer reproductive hormones, resulting in an immature egg or no ovulation.
7- Rely on plant-based protein sources And its effect on get pregnant and fertility
Plant protein sources reduce the risk of infertility. Some animal proteins, such as eggs, fish and meat, can be replaced with vegetable protein sources such as beans, seeds and nuts.
One study showed that the risk of ovulatory infertility was reduced by 50% when about 5% of calories came from plant protein rather than animal protein sources. This is one of the most important things to get pregnant
In a 2018 study, it was shown that eating more fish is associated with a greater likelihood of live birth after treatment for infertility. Therefore, it is recommended to replace some protein in the diet with protein from vegetables, beans, lentils, nuts and fish, which contain a low amount of mercury.
8- Eat foods rich in vitamins And its effect on get pregnant and fertility
Taking a multivitamin is important to reduce the incidence of ovulatory infertility, so if women take 3 or more multivitamins per week, ovulatory infertility can be avoided by 20%. Because the micronutrients that are found in vitamins have an important role in fertility. A multivitamin containing folic acid is useful for women trying to conceive.
9 – Check your iron levels
Non-heme iron from plant foods and iron supplements may reduce ovulatory infertility.
In 2019, it was concluded from a recent study that heme iron obtained from animal sources has no effect on fertility and that the lack of heme had some benefits only for women who were already iron deficient.
It is necessary to ensure that the iron levels are appropriate in the body by consulting a doctor. In the event of taking iron pills, it is preferable to take them with foods or drinks rich in vitamin C to increase absorption because it is difficult for the body to absorb other sources of iron.
10 – Natural Supplements
Some use of natural supplements has been linked to increased fertility, according to animal studies. Examples of supplements include:
(Maca)is a plant Some animal studies have found to improve fertility, but results from human studies have been mixed. Some reported improvements in sperm quality, while others found no effect.
Royal jelly, made by bees, is a supplement full of amino acids, fats, sugars, fatty acids, iron, vitamins and calcium. In an animal study, it was found that it may improve reproductive health in mice.
Foods to limit or avoid in a fertility diet
1 – Caffeine
In 1997, a study showed that women who drink more than 500 milligrams of caffeine per day take about 9 and a half months to get pregnant.
According to a study at Harvard University, they found that drinking several cups of coffee or tea per day had a minimal effect and did not cause ovulation problems, but it could cause dehydration. Because caffeine is a diuretic, it prevents the mucous membranes from staying moist, and this affects the consistency of the fluid in the cervix.
2 – alcohol
Drinking alcohol regularly leads to dehydration, which is why some doctors often recommend limiting it when following a fertility diet.
3- Sugary drinks and processed sweeteners
Concentrated doses of sweet stuff can completely neutralize blood sugar, creating problems with insulin and general hormonal balance.
4 – Soybean
Soy may have a negative effect on fertility. It contains estrogen-like products that can disrupt hormonal balance.
Important tips to increase fertility naturally
- All of the above foods can be added to the nutrients that the body needs from the diet.
- Exercising helps improve fertility and pregnancy.
because a sedentary lifestyle is linked to infertility, however, stress in exercise can have the opposite effect.
- Stress and anxiety can greatly reduce the chances of conceiving, thus managing the stress level increases the chances of conceiving.
- Weight loss may help with pregnancy.
Tips for pregnant women necessary for a healthy pregnancy
Take prenatal vitamins And its effect on get pregnant and fertility
Even if you are only planning a pregnancy, it is preferable to start taking prenatal vitamins, as the nerve cord develops during the first month of pregnancy.
that is, before you realize that you are pregnant.
The nerve cord later develops into the brain and spinal cord.
and is largely affected by essential nutrients such as folic acid, calcium, and iron.
You can get prenatal vitamins from pharmacies where you often don’t need a doctor’s prescription, while you can also consult your doctor to choose the most suitable for you.
Keeping your body active is very important for a healthy pregnancy, as it helps you reduce stress, improve blood circulation, balance your hormones, and boost your mood, which helps prevent depression.
Most of the time, you can continue the sports activities that you practiced before pregnancy, but if you want to start exercising now, you should consult your personal doctor to build a modest and progressive exercise plan.
But in general, walking 15-20 minutes a day at a moderate pace and in a shaded area might be a very good plan.
An important advice for pregnant women is also to do Kegel exercises from the beginning of pregnancy, as these exercises strengthen the pelvic area, which facilitates childbirth.
Increase your education about pregnancy and childbirth
Whether this is your first pregnancy or not, knowing the details of pregnancy and childbirth will help you prepare for the moment of delivery.
Read articles on the stages of pregnancy and childbirth, and watch documentaries about it, but be sure to be careful in choosing professional and medical sources that will enhance your confidence and sense of safety before giving birth.
One of the tips for pregnant women is to write down all your questions that may arise from your personal learning, and share them with your doctor, as this will help you relieve stress and feel ready for the moment of delivery.
Stay away from housework that may not suit you
It is necessary for you to know that your pregnancy does not mean that you have a disease, on the contrary, you should continue your life with the same activity that you used to, but some work requires attention.
Among the things you should avoid:
- Lifting heavy loads.
- Climb stairs and stairs.
- Use of harsh chemicals, such as harsh cleaning agents.
- Standing for long periods of time and exposure to high temperatures.
Track your weight gain And its effect on get pregnant and fertility
Do not listen to the saying that you eat for two people, in fact, until the sixth month.
there is no justification for increasing the calories in your diet.
but after the sixth month, you only have to increase 200 calories.
Excess weight correlates with the risk of miscarriage just as well as poor nutrition and weight loss.
If you are afraid that your weight gain will be more than the need.
you can track your weight through the Baby Medicine application, which charts your weight development in the form of a graph with an indication of its safety.
Get a healthy pregnancy diet And its effect on get pregnant and fertility
Here are the most important notes and tips for pregnant women about proper nutrition during pregnancy as follows:
- Eat at least 5 servings of fruits and vegetables a day.
even if they range from fresh, dried, and even juice.
- Make sure that your servings of carbohydrates are from whole grains, in order to benefit from their high fiber content.
- Maintain adequate portions of protein in your food, as you can find it in both legumes, dairy and cheese.
as well as fish, eggs, and meat (be it low-fat like chicken).
- Eat fish during pregnancy, as it was found that children whose mothers ate more fish had higher levels of intelligence.
and this effect of fish is attributed to its high content of omega-3, which is very important for brain development. Make sure the fish you eat does not contain mercury, as it can lead to food poisoning.
- Keep drinking adequate amounts of fluids to prevent high blood pressure.
- Completely refrain from eating any raw foods, such as: sushi, undercooked eggs, mayonnaise, and raw kibbeh.
all of these foods you should bid farewell to until delivery.
Keep away from heat and sun And its effect on get pregnant and fertility
It is necessary to avoid long baths with high temperature, as it threatens the environment of the fetus, i.e. the placenta and the fluid surrounding it. This requires you to beware of the sauna and the warm jacuzzi.
In addition, your skin during pregnancy becomes more prone to sun damage.
so one of the tips for pregnant women is to always take precautions from the sun and keep the sunscreen on.
Recognize the signs of danger
It can be difficult for you to distinguish which symptoms you are experiencing are normal and which require special attention.
especially if this is your first pregnancy. Here are the most important symptoms that you should see a doctor immediately:
- Constant pain of any kind.
- Strong cramps and cramps within 20 minutes.
- Vaginal bleeding or fluid leakage.
- dizziness or fainting;
- Shortness of breath.
- Heart palpitations.
- Persistent nausea and vomiting.
- Edema in the joints and difficulty walking.
- A decrease in the activity of the fetus after its movement becomes active.
Husband shares pregnancy details
Always remember that you have advantages and privileges during pregnancy that your husband may wish for. His communication with the fetus always remains through you.
He does not realize what you feel, no matter how understanding he is and no matter how active his imagination is.
From here and as part of the advice for the pregnant woman.
you must transparently share what you are experiencing during your pregnancy.
Allowing him to do so and making it available will make him more interactive with the fetus and more appreciative of what you are facing.
and thus more in touch with raising the child as he comes.