According to the NHS, one in seven couples may have difficulty conceiving. At a time of significant medical advances and high-tech procedures in the treatment of fertility, we often overlook natural methods to enhancing fertility and pregnancy outcomes. Choosing the right foods to boost fertility sounds more like conventional wisdom rather than medical advice. However, there is increasing evidence supporting the role of nutrition and healthy bodyweight on ability to conceive.

Watch your weight

The National Infertility Association reports that 30% of cases of infertility are due to weight extremes. Weighing too much or too little can interrupt normal menstrual cycles. This is because your ovaries and fat cells regulate estrogen levels, which in turn regulate ovulation. Being underweight can risk insufficient estrogen production whereas being overweight can cause overproduction.

Keep your reproductive cycle in balance by maintain a healthy BMI (body mass index)- that is a ranking of 19-24. Anything below or above this range should be discussed with a medical specialist.

Fertility friendly diet

The first comprehensive study of diet and fertility carried out over eight-years on over 18,000 women, identified a ‘Fertility Diet’ that sets the stage for a healthy pregnancy, and forms the foundation of a healthy eating strategy for motherhood and beyond.

Balance fats

Artificial trans fat harm the heart and blood vessels, therefore threatening fertility. Instead, switch to healthy unsaturated fats to increase insulin sensitivity and cool inflammation- two trends that are good for fertility. Add in more unsaturated vegetable oils, nuts, seeds, and cold water fish such as salmon and sardines.

Choose slowly digesting carbs (not no carbs!)

It is the quality not the quantity of carbohydrates that affect fertility. Carbohydrates are the main nutrient determining your blood-sugar and insulin levels, which in turn affect the balance of reproductive hormones needed for ovulation. Eating a lot of higher glycemic carbohydrates that boost your blood-sugar and insulin levels (such as white bread, potatoes and sugared sodas) increases risk of ovulatory infertility. On the other hand, eating whole grains, beans, vegetables and whole fruits are good sources of low glycemic index carbohydrates and rich in B and E vitamins essential for cellular reproduction, the production of healthy eggs and hormonal balance.

Switch to vegetable protein sources

Protein influences blood sugar, sensitivity to insulin and the production of insulin-like growth factor-1—all of which play important roles in ovulation. Replace a serving of meat each day with plant based protein such as beans, nuts, peas etc. that provide protein as well as fiber, zinc and iron.

Add high fat dairy

The fat in dairy could provide protection in ovulatory function by maintaining balance of sex hormones. Dairy products are also a great source of calcium which is important in the development and maintenance of the nervous system, bones and blood. Research recommends a daily serving of whole milk (milk, full-fat yogurt, cottage cheese, and, yes, even ice cream!). Now before you raid your freezer for a carton of Hagen Daaz, bear in mind any dietary readjustments to ensure your calorie count and saturated fat intake is within healthy range. Excess weight could outweigh any benefits of adding high fat dairy sources. Instead, try replacing one portion of low-fat dairy serving with one high-fat serving per day, such as a glass of whole milk.

Move!

If you don’t get much physical activity and are above the healthy BMI for fertility, daily exercise can help improve fertility. But don’t overdo it: too much exercise, especially if you are quite lean, can interfere with ovulation. Exercising for at least 30 minutes on most days of the week is a great place to start. Your exercise regime should include four types of activity: aerobic exercise, resistance training, flexibility and the activities of daily living. Together, these components control weight, control blood sugar and insulin, maintain strong and limber muscles and act as natural stress relievers.

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