Infertility is defined as the absence of conception after one year of regular intercourse without the use of any contraceptive. As per studies, around 6 – 7 percent of married women aging 22 to 45 face infertility issues. Moreover, women trying to conceive usually get stressed and upset about how hard it can be to get pregnant.
According to health experts, there are several reasons that may be keeping you from getting pregnant. The most common causes of female infertility are:
Fertility gradually declines with age and this decline becomes more prominent when you are in your mid-30s. Reasons:
➢ Overall egg count is lower
➢ Eggs have an abnormal number of chromosomes
➢ An increased risk of other health conditions
• Hormonal Changes
Hormonal imbalances are the leading cause of infertility in women. Hormonal imbalance is an incorrect quantity of one or more hormones in the bloodstream. An absence or irregular quantity of one or more hormones can delay or prevent pregnancy – no matter what your age be.
• Unhealthy Bodyweight
An inactive lifestyle, being overweight or underweight can also cause lead to infertility. If you have an eating disorder like anorexia or bulimia or if you follow a very low-calorie or restrictive diet, you might face difficulty in getting pregnant.
Unhealthy body weight affects the menstrual cycle and the quality of eggs. It severely reduces your chances of pregnancy – especially if you are suffering from other disorders as well.
• Unhealthy Uterus
Problems like polyps, fibroids, septum, or adhesions inside the cavity of the uterus, can increase the risk of infertility. Polyps and fibroids usually form on their own at any time, whereas other abnormalities like a septum may occur at the time of birth. Likewise, adhesions can form after a surgery like dilation and curettage.
What can I do to improve fertility?
To keep you at ease, follow the simple steps below to increase your chances of fertility.
Get a Test Done
If you have been facing difficulty in conceiving for more than a year, make sure that you go and get the infertility test done. For better clarity, get a complete body check-up done at your family doctor’s office. Through testing, your doctor can possibly discover what’s preventing you from achieving pregnancy.
Along with medication, regular exercise is a must. Daily exercise enhances fertility. It not only helps you maintain a healthy body weight, but it also relieves anxiety & stress, and balances hormones in the blood.
Improve Your Diet
Diet has a big impact on fertility. So make sure you stick to a good fertility nutrition plan. Recent research suggests that certain foods or food groups can increase the chances of fertility in a woman. So, what is the best diet for conception? Read below to know more:
➢ Fruits and Vegetables:
If you are looking for a simple healthy fertility nutrition food – load your plate with fresh fruits and vegetables. Packed with nutrients, antioxidants, and fiber – they help create a healthy environment for eggs.
Tip: Aim for at least 5 servings of fruits and vegetables a day in your diet. Ensure you have a rainbow diet.
➢ Nuts and Seeds:
Nuts like walnuts, almonds, pecans, and seeds like flax, chia, sesame, sunflower, etc offer good nutrition to help you get pregnant. They supply the body with ample protein, minerals, fiber, and essential fatty acids.
Tip: Have a handful of nuts and seeds daily – it will help you stay strong and healthy.
Fish like salmon, sardines, trout, tuna, mackerel, shrimps, oysters, clams, crab, mussels, etc boost fertility – thanks to the high levels of omega-3 fatty acids they contain.
Tip: Research suggests women to eat 2- 3 servings of fish each week.
➢ Olive Oil
Include olive oil in your fertility nutrition plan. Olive oil is a great source of monounsaturated fatty acids. A main source of fat in Mediterranean diets, this food item increases the chances of conception in women.
Tip: You can replace your normal cooking oil with olive oil. You can also add olive oil in your salads.
The diet mentioned above should be a good start towards a healthy, well-nourished pregnancy. However, for more such information on fertility nutrition food, or pregnancy diet plan – get in touch with nutrition specialist – Kanupriya Khanna. One of the best female fertility nutritionists in Delhi, Kanupriya can help you have a healthy pregnancy.