Foods to Boost Fertility: Preparing for Pregnancy

If you're planning to get pregnant, focusing on your diet and lifestyle can help boost your fertility and prepare your body for a healthy pregnancy. Certain foods and nutrients are particularly beneficial for enhancing fertility in both men and women. In this blog post, we'll explore some of the top foods and lifestyle changes that can help increase your chances of conception.

Fertility-Boosting Foods

1. Salmon and Other Fatty Fish

   • Benefits: Salmon is rich in omega-3 fatty acids, which have been shown to improve sperm quality and motility in men. In women, omega-3s can help regulate menstrual cycles and improve egg quality.
   • Tip: Aim for 2-3 servings of low-mercury fish like salmon, sardines, or mackerel per week.

2. Walnuts and Seeds

   • Benefits: Walnuts, flaxseeds, and chia seeds are excellent sources of omega-3s and other fertility-boosting nutrients like zinc, selenium, and folate.
   • Tip: Incorporate a handful of walnuts or a tablespoon of ground flaxseeds or chia seeds into your daily diet.

3. Leafy Greens and Citrus Fruits

   • Benefits: Leafy greens like spinach and kale are rich in folate, which is crucial for preventing neural tube defects in early pregnancy. Citrus fruits provide vitamin C, which can improve sperm quality.
   • Tip: Aim for at least 1-2 servings of leafy greens and citrus fruits per day.

4. Beans and Lentils

   • Benefits: Beans and lentils are excellent sources of plant-based protein, fiber, and folate. Replacing animal protein with vegetable protein may reduce the risk of ovulatory infertility in women.
   • Tip: Incorporate beans or lentils into soups, stews, or as a side dish several times per week.

5. Full-Fat Dairy

   • Benefits: Full-fat dairy products like yogurt and cheese contain fertility-boosting nutrients like calcium, vitamin D, and probiotics.
   • Tip: Choose full-fat dairy products and aim for 1-2 servings per day.

Lifestyle Changes to Boost Fertility

1. Maintain a Healthy Weight

   • Benefits: Being overweight or obese can negatively impact fertility in both men and women. Achieving a healthy BMI can improve your chances of conception.
   • Tip: Work with a healthcare provider or registered dietitian to develop a plan to reach a healthy weight through diet and exercise.

2. Manage Stress

   • Benefits: Chronic stress can interfere with ovulation and sperm production. Finding healthy ways to manage stress, such as meditation, yoga, or counseling, may help boost fertility.
   • Tip: Incorporate stress-reducing activities into your daily routine and consider seeking support from a mental health professional if needed.

3. Quit Smoking and Limit Alcohol

   • Benefits: Smoking and excessive alcohol consumption can negatively impact fertility in both men and women. Quitting smoking and limiting alcohol intake may improve your chances of conception.
   • Tip: Seek support from a healthcare provider or join a smoking cessation program to help you quit smoking. Limit alcohol intake to no more than one drink per day for women and two drinks per day for men.

Remember, every person's fertility journey is unique. If you have been trying to conceive for a year or more (or six months if you are over 35), it's important to consult with a healthcare provider to rule out any underlying medical conditions. With a balanced diet, healthy lifestyle, and support from your healthcare team, you can take steps to boost your fertility and prepare for a healthy pregnancy.

References

• Laurel Fertility Care. (n.d.). 10 Foods to Eat to Increase Fertility. https://laurelfertility.com/foods-to-eat-increase-fertility/
• My Expert Midwife. (n.d.). 6 Foods That Increase Fertility in Females. https://myexpertmidwife.com/blogs/my-expert-midwife/fertility-foods-women
• Healthline. (2020). 16 Natural Ways to Boost Fertility. https://www.healthline.com/nutrition/16-fertility-tips-to-get-pregnant
• Parents. (n.d.). Fertility Diet: What to Eat When Trying to Get Pregnant. https://www.parents.com/getting-pregnant/fertility/what-to-eat-to-get-pregnant/
• HealthPartners. (n.d.). Fertility diet: What foods to eat if trying to get pregnant. https://www.healthpartners.com/blog/fertility-diet/
• 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.e7. https://doi.org/10.1016/j.ajog.2007.06.057
• Gaskins, A. J., Chiu, Y. H., Williams, P. L., Keller, M. G., Toth, T. L., & Hauser, R. (2015). Maternal whole grain intake and outcomes of in vitro fertilization. Fertility and Sterility, 104(5), 1095-1101.e1. https://doi.org/10.1016/j.fertnstert.2015.07.1151
• Sermondade, N., Faure, C., Fezeu, L., Shayeb, A. G., Bonde, J. P., Jensen, T. K., Van Wely, M., Cao, J., Martini, A. C., Eskandar, M., Chavarro, J. E., Koloszar, S., Twigt, J. M., Ramlau-Hansen, C. H., Borges, E., Lotti, F., Steegers-Theunissen, R. P., Zorn, B., Polotsky, A. J., ... Czernichow, S. (2013). BMI in relation to sperm count: an updated systematic review and collaborative meta-analysis. Human Reproduction Update, 19(3), 221-231. https://doi.org/10.1093/humupd/dms050
• Domar, A. D., Clapp, D., Slawsby, E. A., Kessel, B., Orav, J., & Freizinger, M. (2000). The impact of group psychological interventions on distress in infertile women. Health Psychology, 19(6), 568-575. https://doi.org/10.1037/0278-6133.19.6.568
• Homan, G., Litt, J., & Norman, R. J. (2012). The FAST study: fertility assessment and advice targeting lifestyle choices and behaviours: a pilot study. Human Reproduction, 27(8), 2396-2404. https://doi.org/10.1093/humrep/des151