The decline in fertility is increasing day by day in our age. Approximately 15% of couples are affected by this condition. A rate of 15% is a serious figure. Fertility; Many factors such as stress, illnesses, hormonal disorders, polluted air and being overweight negatively affect it. One of the most important of these is nutrition.
In this week's article, I will offer you easy nutrition suggestions and suggestions that we can increase fertility in natural and simple ways with the habits we will create.
Nutrition Rich in Antioxidants
Taking quality vitamins and minerals such as folate and zinc can increase fertility in both men and women.
In a study conducted in 2012 on young, adult men, 75 grams of walnuts consumed daily affected sperm and ovaries. It was found that it could improve the quality.
Adding fruits, vegetables, whole grains and nuts to your daily diet will allow you to absorb antioxidants such as phylate, zinc, and vitamins C and E.
Make Your Breakfast Big
A variety of breakfasts, which are the first meal of the day, and the highest calorie content of the day, can cause an 8% decrease in insulin levels and a 50% decrease in testosterone levels in women with polycystic ovary syndrome. We know that polycystic ovary syndrome is a hormonal disorder that can occur in women, affecting fertility and associated with many metabolic diseases.
Weight gain can increase the course of this disease and stop fertility.
Trans Fats. Avoid
Consuming healthy fats can increase fertility, but consuming trans fats can, on the contrary, stop fertility. For this, it is necessary to consume healthy fats rather than consuming margarine and processed, packaged products and getting trans fats.
Consume Less Refined Carbohydrates
So avoid white foods. Here, white bread, rice, white pasta and sugary products can disrupt the quality of ovulation. Insulin is secreted more with white, i.e. refined, carbohydrates. Excessive secretion may cause the eggs to fail to grow. Because the insulin hormone is similar to reproductive hormones and the body realizes that it does not need it. can think.
For this, we need to get high fiber. Alternatives such as legumes, whole grains, fruits and vegetables are alternatives with fiber content and quality carbohydrate content and balance insulin secretion.
Change Your Protein Type
Animal sources Adding alternatives such as chickpeas, lentils, beans and nuts is important in terms of protein and may reduce the risk of infertility.
In a 2018 study, eating more fish rather than red meat and chicken increases the likelihood of live birth following infertility. .
Be Active
Exercising in a special way, especially for those who have obesity-based fertility problems, can increase fertility. However, exercising too much can also have the opposite effect.
Be More Relaxed
There is evidence that stress can suppress fertility. This is thought to be caused by stress hormones.
Aim for a Healthy Weight
Neither thin nor fat, the important thing is to be at a healthy ideal weight. Hormonal activities may be disrupted in both thinness and obesity. As the amount of fat stored in the body increases (as you gain weight), menstrual irregularities may occur and the quality of ovulation may decrease.
Consuming full-fat milk and products instead of low-fat dairy products can increase fertility.
You should definitely have your iron stores checked.
If you are malnourished, it would be good for you to take a multivitamin supplement.
As we see, it is everywhere. It also occurs in nutrition and reproductive health. You should always pay attention to your nutrition in every period.
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