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A Right Diet is a Way to Better Ovulation
Hello Qurbook readers, did you know a great diet can boost your ovulation? A wrong diet can affect your overall health and, eventually, fertility quality. A fertility diet is not a strict, definitive eating regime. It is a term used to describe a healthy, varied, and well-balanced diet filled with nutrition, without inhibitors, that promotes ovulation, sperm health, and reproductive hormones involved in conception.
The Impact of Diet on Fertility
When we talk about fertility, we cannot control everything, but we can alter or make changes in what we eat and drink, which does show a difference in our chances of conceiving. Some might ask, “My menstruation cycle is on time, but still, why am I not getting pregnant?” The reasons can be improper ovulation, fat percentage, genetic factors, and improper nutritional support. Proper nutrition can help regulate hormonal balance, support ovulation, and improve overall reproductive health. For instance, consuming a balanced diet rich in antioxidants, vitamins, and minerals can enhance the quality of eggs and sperm. Additionally, maintaining a healthy weight through proper diet can improve fertility, as both underweight and overweight conditions can disrupt hormonal functions and menstrual cycles.
Nutrients for Better Ovulation
First let’s talk about healthy fats, not all fats are bad for you. Some good fats are responsible for boosting women’s fertility, like essential fatty acids. These fatty acids can ensure a flawless ovulation cycle and maintain your optimum health. Foods like nuts, seeds, avocados, and fish are rich in selenium, zinc, folate, and vitamin E. They contain antioxidants that aid in hormone regulation by stabilizing blood sugar levels, a primary part of healthy fertility.
Managing Weight with Fiber and Protein
If you are facing overweight issues while planning for a baby, then you must cut down on the extra kilos you are bearing. Incorporate fiber and an adequate amount of protein in your diet to ensure your weight loss journey. Excess fat can be a significant inhibitor of fertility. Enrich your food plate with a variety of whole grains like quinoa, brown rice, and red rice rather than simple sugars like white rice to avail the fiber and other micronutrients.
Seed Cycling
Have you heard about seed cycling? To enhance the quality of the fertility rate, seed cycling has a major impact. Seeds like pumpkin seeds, flaxseeds, sesame seeds, and sunflower seeds are part of this cycle. You need to start taking pumpkin seeds and flaxseeds 15 days before your menstruation cycle, and sesame seeds and sunflower seeds for the last 15 days. This can balance hormonal activity and emotional stress and promote sleep, which are directly related to your fertility health.
Balanced Diet for Fertility
Imagine a round food plate; fill 50% of that with cooked vegetables like green leafy vegetables, nuts, and seeds. They are rich in folic acid, selenium, zinc, and plant estrogens. The rest 50% of the plate should be divided equally: 25% lean proteins like eggs, lean chicken, fish, tofu, low-fat dairy, and pulses, and 25% complex carbs.
Emotional Health and Fertility
Did you know we decide our fertility quality with our mental health? Women’s fertility is directly connected to emotional stress. Stress hormones, such as cortisol, can disturb the connection between the brain and ovaries, prominently affecting ovulation. If you are under stress, it may negatively impact your regular menstrual cycle and reduce the chances of pregnancy. Being healthy in mind and body is key to welcoming your pregnancy.
Tips for Your Fertility Journey
- Start putting effort from the very beginning once you identify your menstruation irregularity.
- Try to follow meal timing or set a close target while managing your work schedule. Follow the exchange food list, swapping simple sugars like white rice and refined grains with complex carbs like whole grains, brown rice, and red rice.
- Maintain a healthy body weight.
- Keep alcohol, red meat, smoking, and excess caffeine at bay.
- Consume healthy, edible protein sources.
- Try to eat freshly cooked food.
- Cook meat and eggs properly.
- Avoid processed food completely and outside food as much as you can.
- Have sufficient fluids like water, unsweetened fruit juice, tender coconut water, and unsweetened vegetable juice.
- Follow seed cycling.
- Keep track of your menstruation dates.
- Be positive and try to keep yourself stress-free.
- Follow a suitable light yoga regime.
- By making these dietary and lifestyle changes, you can improve your overall fertility and increase your chances of conceiving.
References,
Female Fertility and the Nutritional Approach: The Most Essential Aspects – PMC (nih.gov)
Diet and Fertility: A Review – PMC (nih.gov)
Nutrition and Female Fertility: An Interdependent Correlation – PMC (nih.gov)