Why it is important to have a good diet for good fertility?
Eating five fruits and vegetable a day is a tale as old as time. We are told this from our early years and as we get older, the significance of a healthy diet becomes more and more consequential on other aspects of adulthood such as fertility. Maintaining a healthy diet is important to optimise fertility in both men and women, as it can directly impact the quality of sperm, eggs and the resulting fertilised egg and embryo.
Whilst being overweight can adversely impact on fertility, being underweight can also be detrimental to your reproductive health. When you have a low Body Mass Index (BMI), you get reduced fat levels in the body which can disrupt the hormone levels required to produce sperm and eggs.
Research has shown that men with a low BMI may have poor semen quality., whilst women with a low BMI may not be able to achieve proper follicular development to produce healthy eggs.
On the other hand, being overweight can also lead to unfavourable fertility in men and women. The excess fat in the female body can lead to the production of excess oestrogen. As a result, ovulation disorders may develop and menstrual cycle length may become irregular.
In men, obesity can interfere with normal sperm concentration, morphology, motility and viability due to the oxidative stress caused by excess fat. Therefore, maintaining a balanced diet is key in boosting your chances of becoming pregnant.
1) Don’t:
● Red meat - Red meat tends to be higher in saturated fats. Studies from the US suggest that semen quality and menstrual cycle length can be adversely impacted by saturated fats found in red meat. High levels may also affect the development of embryos in Assisted Reproductive Technology (ART) such as IVF. Perhaps try a meatless Monday to get the ball rolling on your journey to eating less red meat.
Do:
● Fish, avocados, nuts and seeds - Not all fats are bad. In fact good fats are required in the body to produce important steroid hormones such as oestrogen, progesterone and testosterone. An example of a good fat is Omega-3 fatty acid, which is unsaturated and beneficial in improving the quality of eggs and sperm. Seafood such as oily fish has been shown to improve maturation of eggs and growth of embryos in available studies. Another study has shown that omega-3 fatty acids can improve sperm morphology. In addition, fish has great anti-inflammatory properties, which is vital in keeping oxidative stress levels low in the body so that the quality of sperm and egg are not affected.
2) Don’t:
● Low fat dairy - Although there is limited data on the effect of dairy on fertility, a study performed by the Nurses Health Cohort Study II (NHS II) showed that the consumption of low fat dairy products such as low fat yoghurt, skimmed milk and cottage cheese correlated with low ovulation levels in women. This may potentially be due to the fact that there is extra processing of these products to reduce the fat levels.
Do:
● High fat dairy - Dairy products with higher fat content such as full fat milk have been linked with a lower risk of infertility in women and some studies suggest that this may be due to the high content of oestrogen and fat soluble vitamins in these products.
3) Don’t:
● Sweets and carbonated drinks - Fizzy sodas and sweets contain added sugars and carbohydrates that can be harmful when consumed in high amounts. As a result, in men semen quality is poorer. Furthermore, in a study with 3,628 women who were planning on conceiving, 52% of women had a lower rate of pregnancy when drinking three or more sodas a day compared to women who consumed no sodas. It is important to note sweets and carbonated drinks can be consumed but should be taken in proportion when trying to lead a healthier lifestyle to improve chances of pregnancy.
Do:
● Fruit and vegetables - Try healthier fruit and veg alternatives which can be more fulfilling. Plant-based diets can improve metabolism and reduce oxidative stress due to their anti-inflammatory properties which is subsequently better for the reproductive system. Leafy greens, berries and broccoli are high in folate which is also favourable in pregnancy to keep a baby healthy.
If there is one thing to take away from this blog, consider trying a Mediterranean diet full of fish, low fat dairy, unrefined carbohydrates, fruits and vegetables. This type of diet is thought to have a positive influence on fertility. One study with 22,786 people with an average of 35 had positive fertility outcomes when sticking to a Mediterranean diet.
Incorporating a healthy diet can be instrumental to reproductive health and can greatly increase chances of pregnancy. If you would like to find out more, visit the links below where you can find the studies mentioned in this blog.
Blog written by Aarabi Ketheeswaranathan
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