One of the beauties of natural family planning (NFP) is that it not only can be used to avoid pregnancy, but many couples use NFP to help them achieve pregnancy. For those of you who are trying to conceive or just wanting to boost your natural health, I would like to talk to you about some natural ways to boost your fertility. One of the keys to increased fertility is eating healthy to promote ovulation, healthy egg quality, and the body's ability to maintain a healthy pregnancy. Additionally, there have been many studies that show a correlation between poor blood flow to the pelvis and unexplained infertility. Therefore, different activities and stretches that promote blood flow to the reproductive organs can potentially be beneficial as well. We will explore some different foods, exercises, and stretches to help improve fertility and possibly increase your chances of getting pregnant.
Fertility Boosting Foods
1. Leafy Greens and Folate:
Folate plays a critical role in DNA synthesis and repair, which is essential for the healthy development of the embryo. The American Journal of Clinical Nutrition published a study highlighting an association between folate intake and a lower risk of ovulatory infertility. Folate's role in reducing homocysteine levels is also crucial, as elevated homocysteine has been linked to reproductive issues (Gaskins & Chavarro, 2017). Click here for my recommendation on an additional daily methyl-folate (active folate) supplement. You can also get this vitamin from daily prenatal vitamins.
2. Whole Grains, B Vitamins, and Fiber:
Whole grains are a vital source of B vitamins and fiber. B vitamins, particularly folate (B9), B6, and B12, play a role in estrogen metabolism, and their deficiency has been linked to infertility. Moreover, the fiber in whole grains helps regulate blood sugar and insulin levels. Insulin resistance is associated with polycystic ovary syndrome (PCOS), a common cause of infertility. The Harvard T.H. Chan School of Public Health's study on diet and lifestyle in the Nurses' Health Study II suggests that higher intake of fiber and whole grains is associated with improved fertility among women (Chavarro et al. 2008). Click here for my recommendation on an additional daily fiber supplement to take if your fiber intake is low.
3. Healthy Fats and Omega-3 Fatty Acids:
Omega-3 fatty acids, found in fatty fish, nuts, and seeds, have been shown to improve fertility by reducing inflammation and possibly improving egg quality. A study in Human Reproduction indicated that dietary omega-3 fatty acid intake was positively associated with things such as embryo morphology (Nehra et al., 2012). These findings suggest that omega-3s can play a critical role in reproductive health by supporting the development of healthy reproductive cells and tissues. Click here for my recommendation on additional daily fish oil supplements.
4. Lean Protein Sources:
Replacing animal protein with plant protein may have beneficial effects on fertility, particularly concerning ovulatory disorders. The Nurses' Health Study II found that higher plant protein intake was inversely related to the risk of ovulatory infertility (Chavarro et al., 2008). Plant proteins, such as lentils and beans, provide essential amino acids without the added hormones and saturated fats found in some animal proteins, which can adversely affect hormone balance and reproductive health.
5. Berries and Antioxidants:
Berries are rich in antioxidants like vitamin C and flavonoids, which protect the body’s cells from oxidative stress. Oxidative stress is known to affect both egg and sperm quality negatively.
6. Dairy Products and Fertility:
The relationship between dairy intake and fertility is complex. A study in Human Reproduction observed that high-fat dairy intake might be inversely associated with ovulatory infertility, whereas low-fat dairy products were positively associated with it (Chavarro et al., 2007). This suggests that the fat content in dairy may play a role in hormonal balance, which is crucial for ovulation and overall fertility.
Implementing Fertility-Enhancing Foods into Your Diet:
Incorporating these foods into your daily diet can naturally boost your fertility. Here are a few practical tips:
Start your day with a smoothie packed with leafy greens, berries, and a spoonful of flaxseed for a fertility-boosting breakfast.
Opt for whole grains over refined grains in your meals to maintain stable insulin and blood sugar levels.
Include a portion of lean protein in each meal, aiming for a variety from plant-based sources and fish to ensure a broad intake of essential nutrients.
Snack on nuts and seeds or add them to salads and yogurt for a healthy dose of antioxidants and healthy fats.
Experiment with incorporating more dairy products, especially full-fat versions, if you tolerate them well, to take advantage of their potential fertility benefits.
Do not forget to be taking a daily prenatal vitamin. Prenatal vitamins contain many different vitamins that are not only important for overall health, but they also contain many essential vitamins that can improve fertility. Click here to read my blog post about the best prenatal vitamins.
Science Behind Fertility and Blood Flow to the Pelvis:
Blood flow to the pelvic region is the unsung hero of fertility. It delivers oxygen, nutrients, and hormones to the reproductive organs, supporting their optimal function. Increased blood flow not only aids in the healthy development of the endometrial lining, making it more receptive to implantation, but it also enhances the quality of eggs and regulates the menstrual cycle. There have been many scientific studies done through the years that have measured blood flow from the uterine arteries, ovarian arteries, and endometrial perfusion, which have showed a correlation between decreased blood flow and unexplained infertility. A few of these studies can be seen in the European Journal of Obstetrics & Gynecology and Reproductive Biology (2013), The Middle East Fertility Society Journal (2015), as well as in a publication in Obstetrics and Gyncecology Science (2023). Implementing the following different exercises and stretches can help promote blood flow to the pelvis and reproductive organs.
Exercises for Increasing Fertility
1. Low-Impact Cardiovascular Exercise:
Examples: Brisk walking, light jogging, cycling, and swimming.
How It Helps: These exercises increase heart rate and blood flow without putting too much strain on the body. Improved circulation means better oxygen and nutrient delivery to the reproductive organs. A study published in "Obstetrics & Gynecology" found that regular, moderate exercise can help to regulate menstrual cycles and improve ovulation.
2. Strength Training:
Examples: Bodyweight exercises, light weightlifting with proper form, resistance band workouts.
How It Helps: Building muscle helps improve insulin sensitivity, which is crucial because insulin resistance has been linked to ovulatory infertility. However, it’s important to balance strength training with adequate rest, as over-exercising can have the opposite effect.
Fertility-Enhancing Stretches
1. Pelvic Floor Relaxation Exercises:
Techniques: Deep breathing with a focus on relaxing the pelvic floor muscles on the exhale. You can perform this lying down with knees bent and feet flat on the floor.
How It Helps: Relaxing the pelvic floor improves pelvic blood flow, potentially enhancing fertility by creating a more favorable environment for implantation.
2. Hip Opener Stretches:
Pigeon Stretch: Start in a tabletop position, bring your right knee forward to your right wrist, and extend your left leg back. Stay upright for a deep stretch or fold forward for a more intense hip opening. Repeat on the other side.
Butterfly Stretch: Sit with the soles of your feet together and knees dropped to the sides. Gently lean forward to deepen the stretch.
How They Help: These stretches increase blood flow to the pelvic region, helping to relieve tension and potentially improving reproductive organ function.
3. Supported Bridge Stretch:
Technique: Lie on your back with knees bent and feet flat on the ground. Lift your hips and place a yoga block or a firm pillow under your sacrum. Relax into the support for a gentle front hip stretch and back relaxation.
How It Helps: This pose not only stretches the hip flexors and abdominals but also promotes blood flow to the pelvic area, supporting overall reproductive health.
4. Legs Up the Wall Stretch:
Technique: Sit close to a wall and then lie on your back, extending your legs up the wall. Your buttocks can be a few inches away from the wall or touching it, based on comfort. Stay in this position for 5-15 minutes.
How It Helps: This restorative pose reverses the effects of gravity on the body, encouraging circulation towards the pelvic region. It’s also incredibly relaxing, helping to reduce stress levels which, if high, can negatively impact fertility.
Conclusion:
Incorporating these nutritional choices and physical activities into your life doesn’t have to be daunting. Start with small, manageable changes, like adding a serving of leafy greens to your meals or taking a calming evening walk. Nutrition and exercise play a crucial role in fertility, and by focusing on foods rich in essential nutrients and physical activity and stretches to improve pelvic circulation, you can create a solid foundation for reproductive health. Remember, these dietary changes are not just about enhancing fertility; they’re about improving your overall health and well-being, setting the stage for a healthy pregnancy and beyond. Always consult with a healthcare provider or a dietitian to tailor these recommendations to your specific needs and fertility journey.
References:
Gaskins, A.J., & Chavarro, J.E. (2017). Diet and fertility: a review. American Journal of Obstetrics and Gynecology, 218, 379–389.
Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2008). Protein intake and ovulatory infertility. American journal of obstetrics and gynecology, 198(2), 210.e1–210.e2107.
Chavarro, J. E., Rich-Edwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. Human reproduction (Oxford, England), 22(5), 1340–1347.
Nehra, D., Le, H. D., Fallon, E. M., Carlson, S. J., Woods, D., White, Y. A., Pan, A. H., Guo, L., Rodig, S. J., Tilly, J. L., Rueda, B. R., & Puder, M. (2012). Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. Aging cell, 11(6), 1046–1054.
Vašková, J., Klepcová, Z., Špaková, I., Urdzík, P., Štofilová, J., Bertková, I., Kľoc, M., & Rabajdová, M. (2023). The Importance of Natural Antioxidants in Female Reproduction. Antioxidants (Basel, Switzerland), 12(4), 907.
ความคิดเห็น