Infertility can be primary infertility, in which the couple has never conceived, or secondary infertility, in which the couple has become pregnant but is unable to conceive. According to NHP India, in India, the prevalence of infertility ranges from 3% to 16.8%. Common causes of female infertility include overweight, ovulatory disorders, endometriosis, premature menopause, and primary ovarian insufficiency. To address these issues, Dr. Jorge Chavarro and Dr. Walter Willett, of the Harvard School of Public Health, conducted research on the Nurses’ Health Study, one of the largest and longest-running studies of women’s health in America. I developed a diet based on data analysis. The resulting book, Infertility Diet: Groundbreaking Study Reveals Natural Ways to Boost Ovulation and Improve Chances of Pregnancy, focuses on healthy eating and exercise. It suggests that patterns can improve infertility.
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Experts agree that obesity can lead to imbalances in insulin and hormone levels, which can adversely affect follicle growth and ovulation. It is essential to supply the body.
The Fertility Diet recommends the following guidelines:
- Read labels to avoid unhealthy trans fats and avoid foods made with reheated oil.
- Use more unsaturated vegetable and nut oils, such as olive oil, peanut oil, and canola oil.
- Eat more plant protein, such as beans and nuts, and less animal protein.
- Choose whole grains and other carbohydrate sources that have a slower effect on blood sugar and insulin than highly refined carbohydrates that raise blood sugar and insulin quickly.
- Drink a glass of whole milk or full-fat yogurt daily, temporarily replacing it with skim milk.
- Take a multivitamin that contains folic acid and other B vitamins. Talk to your doctor about the right amount.
- Get enough iron from fruits, green leafy vegetables, beans, and supplements, not from red meat.
- Drinks matter. the water is great. Coffee, tea and alcohol are fine in moderation. Avoid sugary sodas.
- Aim for a healthy weight. If you’re overweight, losing 5% to 10% of your body weight can trigger ovulation abruptly.
- If you’re not physically active, start a daily exercise plan. If you are already exercising, increase your exercise pace. However, too much exercise can have a negative impact on your pregnancy, so don’t overdo it, especially if you’re pretty skinny.
- If you smoke, quit.
In addition to these guidelines, incorporating certain foods into your diet can help balance hormones, improve gut health, and enhance overall health. increase:
1. Beans and lentils
These plant proteins have a positive effect on ovulation and are rich in protein, vitamins, complex carbohydrates, fiber and the important nutrient folate.
2. Fruit
Rich in fiber, vitamin C, vitamin A, folic acid and antioxidants, it reduces oxidative stress and aids ovulation. It’s also a great alternative to snacks and desserts for weight management.
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3. Nuts and seeds
Contains healthy monounsaturated fats, fiber and protein. Sunflower seeds contain vitamin E, a powerful antioxidant.
4. Whole grains
They contain complex carbohydrates, add fiber, minerals and polyphenols to your diet and help reduce insulin resistance, slow food digestion and help you feel fuller for longer.
5. Whole milk
Full-fat dairy products provide calcium, phosphorus, and vitamin D, which are essential for fertility. In addition, dahi, or natural yogurt, is a natural probiotic that also aids in gut health and weight management.
These foods and guidelines support ovulation-related infertility. Most claims say that up to 10% of women would benefit from these changes. Additionally, both being overweight and underweight are detrimental to conception, so these guidelines support this end as well.
