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How diet and lifestyle choices affects fertility

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Introduction

Are You Part of the 1 in 6 Couples Struggling with Infertility? Find the ultimate guide to How diet and lifestyle choices affects fertility by Imprimis IVF.

Infertility affects millions of people worldwide, with approximately 15% of couples struggling to conceive. In India alone, it’s estimated that over 27 million couples face infertility challenges. The emotional, physical, and financial toll of infertility can be overwhelming, leaving many feeling helpless and uncertain about their future.

But what would you do if you could control your fertility?  What if making simple changes to your diet and lifestyle could significantly improve your chances of conceiving? The good news is that it’s possible. By understanding the intricate relationship between diet, lifestyle, and fertility, you can empower yourself with the knowledge to make informed choices and optimize your reproductive health. In this article, we’ll delve into the world of fertility, exploring the latest research and expert insights to help you nourish your fertility and achieve your dreams of parenthood.

Nutrition and Fertility: The Power of Food

“Food is medicine”, – and when it comes to fertility, this phrase couldn’t be more accurate. A well-balanced IVF diet rich in essential nutrients can significantly boost your reproductive health, while a diet lacking in vital vitamins and minerals can hinder your chances of conceiving.

Research shows that a healthy diet can improve fertility in both men and women. A study published in the journal Fertility and Sterility found that women who consumed a diet rich in whole grains, fruits, and vegetables were 66% more likely to conceive than those who didn’t.

So, what foods should you be eating to support your fertility? Here are some key nutrients and foods to include in your diet:

  1. Folic acid: essential for fetal development during pregnancy. Find it in dark leafy greens, beans, and fortified cereals.
  2. Omega-3 fatty acids: support hormone production and egg quality.
  3. Antioxidants: protect sperm and egg cells from damage. Berries, leafy greens, and other fruits and veggies are rich in antioxidants.
  4. Whole grains: provide essential fiber, vitamins, and minerals.

Including these nutrient-dense foods in your diet can have a significant impact on your fertility. A study published in the journal Human Reproduction found that men who consumed a diet rich in whole grains, fruits, and vegetables had improved sperm quality and a reduced risk of infertility.

By making informed food choices, you can take control of your fertility and set yourself up for reproductive success.

Lifestyle Factors and Fertility

When it comes to fertility, lifestyle factors play a crucial role. While diet and nutrition are essential, other aspects of your daily life can significantly impact your reproductive health. Let’s explore the hidden influencers of fertility.

Stress: The Silent Saboteur

Chronic stress can wreak havoc on your fertility. Research shows that stress can disrupt hormone levels, affecting ovulation and sperm quality (1). A study published in the journal Fertility and Sterility found that women with high stress levels were 29% less likely to conceive.

Sleep: The Fertility Regulator

Sleep is essential for reproductive health. During sleep, your body regulates hormones, including those that control ovulation and sperm production. A study published in the journal Sleep found that women who slept less than 7 hours per night were 15% less likely to conceive.

Exercise: The Fertility Balancer

Regular exercise can improve fertility, but excessive exercise can have the opposite effect. Research shows that moderate exercise, such as yoga or brisk walking, can improve hormone levels and ovulation.

Other Lifestyle Factors

Other lifestyle factors, such as smoking, excessive caffeine consumption, and exposure to environmental toxins, can also impact fertility. Quitting smoking, limiting caffeine intake, and minimizing exposure to toxins can help optimize your reproductive health.

By understanding the impact of lifestyle factors on fertility, you can take control of your reproductive health. Make informed choices, manage stress, prioritize sleep, exercise regularly, and limit harmful habits to boost your fertility.

Environmental Toxins and Fertility

Think your home is a haven? Think again. Environmental toxins, lurking in everyday products and surroundings, can silently sabotage your fertility. Exposure to these toxins has been linked to decreased fertility, miscarriage, and birth defects.

The Toxic Trio: Pesticides, Heavy Metals, and EDCs

How diet and lifestyle choices affects fertility

  1. Pesticides: These chemicals, found in non-organic produce and pest control products, can disrupt hormone levels and damage reproductive cells. A study by the Harvard School of Public Health found that exposure to pesticides can reduce fertility by 10-30%.
  2. Heavy Metals: Mercury, lead, and arsenic, commonly found in contaminated fish, old paint, and tainted water, can damage reproductive organs and disrupt fertility. Research shows that exposure to heavy metals can increase the risk of miscarriage and infertility.
  3. Endocrine-Disrupting Chemicals (EDCs): These chemicals, found in plastics, personal care products, and cleaning supplies, can mimic or block hormones, leading to reproductive chaos. EDCs have been linked to decreased fertility, polycystic ovary syndrome (PCOS), and endometriosis.

Protect Your Fertility: Simple Steps to Reduce Exposure

  1. Choose organic produce and meats.
  2. Filter your water and air.
  3. Opt for non-toxic household cleaners and personal care products.
  4. Avoid heating food in plastic containers.
  5. Limit exposure to pesticides and heavy metals.

By being aware of these environmental toxins and taking simple steps to minimize exposure, you can protect your fertility and reproductive health.

Mind-Body Connection and Fertility

The mind-body connection is a powerful force that can either support or hinder your fertility journey. Research has shown that stress, anxiety, and negative emotions can disrupt hormone levels, ovulation, and sperm quality, making it more challenging to conceive. On the other hand, cultivating a positive mind-body connection can enhance your reproductive health and increase your chances of getting pregnant.

So, how does stress affect fertility?

When you’re under stress, your body produces stress hormones like cortisol and adrenaline. These hormones can disrupt the delicate balance of your reproductive hormones, leading to:

  • Irregular ovulation and menstrual cycles
  • Decreased sperm count and motility
  • Increased inflammation and oxidative stress

On the other hand, a positive mind-body connection can:

  • Regulate your reproductive hormones and cycles
  • Enhance your mood and overall well-being
  • Increase your resilience to stress and anxiety

So, how can you cultivate a positive mind-body connection to support your fertility?

Here are some evidence-based techniques to get you started:
  • Mindfulness meditation and deep breathing exercises
  • Yoga and tai chi to reduce stress and improve flexibility
  • Journaling and gratitude practices to cultivate positivity
  • Connecting with nature and loved ones to reduce stress and increase social support

By incorporating these techniques into your daily routine, you can harness the power of positivity to support your fertility journey.

Conclusion

Taking control of your fertility requires a holistic approach. By making informed choices about your diet, lifestyle, and mental well-being, you can optimize your chances of conceiving.

At Imprimis IVF, we’re committed to supporting you on your fertility journey. Our team of IVF experts is dedicated to providing personalized guidance and care to help you achieve your dreams of parenthood.

If you’re struggling with infertility or seeking expert advice, we invite you to schedule a consultation with us. Let’s work together to find a solution that’s right for you.

Frequently Asked Questions

 

Q1: Can a poor diet affect my fertility?

A poor diet can significantly impact your fertility. Consuming foods high in sugar, salt, and unhealthy fats can disrupt hormone levels, ovulation, and sperm quality. On the other hand, a balanced diet rich in whole foods, fruits, vegetables, and omega-3 fatty acids can support reproductive health.

Q2: How does stress impact fertility?

Chronic stress can disrupt hormone levels, ovulation, and sperm quality, making it more challenging to conceive. Stress can compromise the health and viability of both eggs and sperm. Practicing stress-reducing techniques like meditation, yoga, or deep breathing can help mitigate the negative effects of stress on fertility.

Q3: Can exercise improve fertility?

Regular exercise can improve fertility by regulating hormone levels, improving insulin sensitivity, and boosting overall health. Overdoing exercise can hinder fertility. Aim for moderate exercise, such as brisk walking, cycling, or swimming, for 30 minutes a day.

Q4: How long does it take to see improvements in fertility with lifestyle changes?

The amount of time it takes to see improvements in fertility with lifestyle changes can vary depending on individual factors. Some people may see improvements within a few months, while others may take longer. Consistency and patience are key when making lifestyle changes to support fertility.

Q5: Can supplements boost fertility?

While some supplements like folic acid, omega-3 fatty acids, and antioxidants may support fertility, it’s essential to consult with a healthcare provider before adding any supplements to your routine. Some supplements can interact with medications or have adverse effects, so it’s crucial to prioritize your health and safety.

IVF Diet Chart – Foods to Eat During IVF Treatment

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IVF Diet Chart –  In-vitro fertilization treatment offers a 30-40% success rate for women of fertile age. IVF experts have concluded that diet has no significant contribution to deciding the success rate of IVF treatment. However, it affects the quality of the eggs the ovaries produce and the overall reproductive health. It would help if you stuck to a diet chart and a healthy lifestyle to succeed in your IVF treatment. 

Gut health and healthy defection are decisive elements of conception and healthy pregnancy. To ensure the proper upkeep of reproductive health, consuming a diet rich in micronutrients and macronutrients is vital.  

The first step is to increase the number of meals you take and break every meal into smaller ones. So it’s advised to take five meals in a day! Yes, you heard it right. Make sure that you cover all the essential nutrients. 

Some Strict IVF Diet Chart during IVF Treatment.

Before moving ahead to the diet chart to follow during IVF, it is advised that you steer clear of smoking and drinking. Medical evidence has cemented that consumption of alcohol and smoking hampers the process of egg maturation, which results in chromosomal abnormalities. Also, regular and excessive consumption of alcohol and tobacco further causes problems in conceiving and carrying the pregnancy to term. 

Apart from smoking and drinking, reproductive specialists also advise limiting caffeine intake to one to two cups or 200 mg daily to stay safer. Also, the female partner should not consume energy drinks containing caffeine during IVF.  

Foods to Eat during IVF Treatment 

IVF Diet Chart

1. Protein-Rich Food-:

Apart from being the body’s building blocks, proteins also help in the ovulation process and the development of eggs in the female. Dairy products, well-boiled eggs, yoghurt, soya, broccoli, lentils, and meat contain numerous proteins. Doctors recommend that a woman, during her IVF treatment, consume 60 grams of protein in her daily diet. 

2. Zinc-Rich Food-:

Zinc plays an essential role in maintaining the balance of hormones and ovulation. A woman should consume around 15 milligrams of zinc-rich food during the day. Dairy products, whole grains, beans, breakfast cereals, sesame seeds, flax seeds, kidney beans, and nuts are excellent sources of zinc that the woman should consume during IVF treatment.

3. Remember Your daily dose of Vitamin D-: 

Vitamin D helps produce good-quality eggs that can be used for IVF. So, a woman needs to consume vitamin D, which is present in cow’s milk, cod liver oil, fortified cereals, soy milk, etc. 

4. Healthy Unsaturated Fat-:

Harvard School of Public Health finds that a diet containing healthy unsaturated fats like avocados and olive oil helps boost live birth rates.

5. Folic Acid during and after IVF Treatment-: 

Folic acid plays a vital role in developing a child’s brain and spinal cord. To ensure their proper formation, 400 mcg of folic acid, found in green leafy vegetables, should be consumed by the female partner during IVF treatment. 

6. Iron-Rich Food-:

Iron plays a significant role in maintaining the health of the eggs and ovulation. Reproductive specialists say that a woman, during her IVF treatment, should consume more than 27 grams of iron in the form of green leafy vegetables, pumpkin seeds, oysters, spinach, and beans daily. Make sure that your per-day iron intake should not exceed 45 grams. 

Iron deficiency can cause anaemia, reduced libido, oxidative damage to ovulation, and may also lead to premature births or a pretty small baby.  

7. Fresh Fruits Can Be Your True Pregnancy Friend-: 

Fruits like bananas and pineapples are quite beneficial in a woman’s pregnancy journey. Bananas are a great source of vitamin B6, essential for the healthy regulation of periods. Pineapples are rich in manganese, which helps in the nutritious secretion of reproductive hormones. 

8. Hydration is Equally Essential-: 

Any IVF diet chart stands complete with adequate water intake. 6-8 glasses of water a day will help prepare the uterus for embryo implantation by thickening the uterine lining. It’s also crucial to keep your water intake in check to ensure proper digestion and circulation of the above-mentioned essential vitamins and minerals during IVF treatment. 

Summing up the IVF Diet Chart

Imprimis IVF, the best IVF centre in Srinagar, has summed up all the food sources consisting of the nutrients mentioned above that will serve as a boon in your IVF journey-: 

  • Fruits like bananas, pomegranates, and pineapple
  • Vegetables like cabbage, broccoli, and potatoes 
  • Fresh green leafy vegetables
  • Other fresh citrus fruits and vegetables 
  • Avocados and corn
  • Beetroot and sweet potato 
  • Low-fat dairy products and water 
  • Nuts (a rich source of omega-3 fatty acids and protein) and berries 
  • Whole grains, legumes (chickpea, soybean, pea), beans, and lentils
  • Lean meat and salmon 

Diet alone may not be able to fulfil all your dietary needs during IVF treatment, so the doctors may advise you to take some multivitamin supplements to prepare your body for the journey. 

Foods to Avoid During Your IVF Treatment 

Foods to avoid during IVF Treatment

Now that you have a good idea of the foods you should include in your diet during your IVF journey, it’s equally important to know the foods that must be kept at bay. 

1. Food Containing Artificial Sweeteners and Refined Sugars-:

Artificial sweeteners and refined sugars negatively affect conception. So, it is advised to women undergoing IVF treatment to stick to healthy sugars and avoid bakery products like biscuits and cakes. 

2. Raw Eggs-: 

It is advised to avoid consuming raw eggs, which are present in processed food products like mayonnaise and salad dressing, as it may lead to food poisoning. 

3. Saturated Fats-:

Doctors have found that food containing saturated fats can hamper conception by lowering the number of eggs used for fertilization in IVF. Foods containing high levels of saturated fats include white rice, cheese, butter, and fatty processed meats. 

4. Avoid Seafood-: 

Although seafood is packed with the goodness of essential fatty acids and proteins, it also contains mercury. Mercury present in tuna and mackerel can lead to complications in the growth of the fetus and may also lead to congenital disabilities. 

5 Nicotine and other Drugs-: 

As already mentioned, smoking and drinking are strictly prohibited during IVF. A woman should also stay away from nicotine and other drugs. 

Avoid sodas, spicy junk food, pickles, vinegar, unpasteurized milk, and canned and processed food. 

Is it true that IVF Treatment will be Successful in the first go? 

It is a common misconception that couples have about IVF treatment. But the fact is that no fertility treatment centre can guarantee a 100% success rate. The medical expertise and infrastructure required for IVF treatment vary from clinic to clinic. 

However, reproductive specialists worldwide have advised specific preventive measures that a couple can follow to welcome a healthy baby in a minimum number of IVF cycles. 

The Right IVF Clinic will help Increase Your Success Rate-:

In-vitro fertilization is a highly complicated Assisted Reproductive Technology.

The right clinic will offer you a promise of excellent medical expertise and state-of-the-art lab fertility technology like Imprimis IVF, the best IVF centre in Srinagar can help increase your success rate by a good percentage. So, consider all the necessary things before finalizing your IVF fertility centre. 

Keep Your Dosage and Medication Timing in check-:

Don’t skip your hormonal medications at any cost. Ensure that you take your IVF pills and injectibles at the right time. 

Say No to Strict Bed Rest-:

After any medical treatment, the doctor advises you to rest and give your body time to heal. It would be best if you did the same after embryo transfer. However you must understand that IVF treatment differs entirely from other medical procedures. 

The doctor will not advise strict bed rest for you. The reason behind this is that when your brain is inactive. 

Positivity and Faith in the Process are Equally Important-:

A couple should never forget that positivity and complete confidence in the IVF treatment will serve as a pillar to bring positive pregnancy results. 

Conclusion about IVF Diet Chart

Avoid making any drastic changes in your diet when it comes to food. It’s best to consult a reproductive specialist before IVF treatment to choose the best diet plan that suits your needs. If you are looking for the best yet affordable IVF treatment in Srinagar, we wholeheartedly welcome you at Imprimis IVF, Srinagar.