With fertility being a significant concern for most women, they tend to follow numerous things to improve their reproductive health. However, going behind medicines will not work as many wonders as a simple dietary or lifestyle change.
On your journey to becoming a parent, you must eat healthy. The importance of meeting your lifestyle and nutritional requirements can never be overlooked. However, we’ve come across numerous patients who admitted to not following a healthy lifestyle.
I am Dr Pankhuri Gautam, a leading gynaecologist in Jaipur. I have 15 years of experience. I have worked with numerous ladies and helped them optimise their fertility with minor lifestyle changes. Not focusing on your eating habits can indeed hurt your conception. So, avoid negative things that prevent you from having a healthy baby.
Let’s uncover how a good diet and lifestyle can improve your reproductive health, boosting your fertility journey!
Why Do the Nutritional Needs of Women Differ from Men?
Women’s metabolic rate and reproductive health requirements differ from men’s. Thus, women have different vitamin, mineral, and caloric requirements. As a result, women’s requirements for micro and macronutrients will vary depending on their age.
The recommended daily dosage amount of vitamins and minerals can fluctuate significantly during a woman’s reproductive years, from fertile years to perimenopause and postmenopause.
On average, a 19-year-old woman would need 1800-2400 calories daily, whereas men of that age need 2400-3000 calories daily. Thus, it is a clear example that protein, fats and carbohydrates will vary significantly. Thus, women need fewer grams per day because of the differing metabolic requirements in women than men.
Key Nutrients for Women
While nutrients are essential for overall well-being, they play an important role in improving women’s overall reproductive health. Taking in the right nutrients in the right quantity can go a long way, especially to enhance the overall reproductive health, which can be essential during pregnancy.
Some of the essential nutrients that women should take in the right quantities to boost their reproductive health are the following:
Folic Acid
Your pregnancy can be prone to tubal defects in the early stages. However, when you’re consuming food rich in folic acid in appropriate quantities, it can help to prevent tubal blocks. Moreover, it also plays a vital role in cell division, supporting your reproductive health and improving fertility.
Iron
Healthy blood levels are significant for overall well-being, and iron can contribute significantly. An inadequate quantity of iron in the body can often be one of the leading causes of anovulation or lack of ovulation, especially in younger teens. If you want to improve your reproductive health, consuming foods rich in iron is strictly advisable. Therefore, include iron-rich foods in your diet, such as lean meats, leafy green vegetables and beans.
Omega-3 Fatty Acids
Hormonal imbalances can be one of the main reasons why your health can suffer. Thus, consuming foods rich in omega-3 fatty acids, like walnuts, flaxseeds, and fatty fish, is advisable. Each of these foods can help balance the body’s hormonal level. Furthermore, consuming omega-3 fatty acids can also be efficient for the overall development of the uterine lining, which can be helpful during pregnancy as it will ensure easy implantation.
Vitamin D
Vitamin D has often been connected to being one of the primary nutrients that improve your fertility. When you’re pregnant or trying to get pregnant, it is advisable to be in the sun as much as possible. Exposure to sunlight can help you get an adequate amount of sunlight. Concerning consumption, you should eat fatty fish and dairy products to get vitamin D.
Antioxidants
Antioxidants can be obtained from vegetables and fruits, which can play an essential role in combating oxidative stress. Fighting oxidative stress can indeed help to prevent reproductive cell damage. Thus, you should include nuts, berries, and spinach in your daily diet.
What are the Healthy Dietary Habits for Women?
Your dietary habits can play an essential role in enhancing your overall well-being, especially fertility. If you’re suffering from fertility issues and undergoing treatment, the following dietary habits can be of great help:
Have a Balanced Diet
A balanced diet is the key to improving your fertility or reproductive health. Thus, eat a well-balanced meal containing fruits, whole grains, healthy fats, lean protein and vegetables. I’ll help you prepare the balanced diet chart during the consultation so that you can move forward with a healthy pregnancy.
Avoid Processed Foods
Processed foods are a strict No-No during pregnancy, especially when trying to conceive. Processed foods are rich in trans fats and refined sugars, which can lead to hormonal imbalance and inflammation. Each of them can be harmful to your overall reproductive health, making conception difficult. Thus, one of the best things to do is to include whole and unprocessed foods in your diet.
Maintain a Healthy Weight
Being overweight or underweight can hurt your fertility. Thus, being on the extremes of each can negatively affect your body. Maintaining a body mass index (BMI) that suits your body weight and height requirements is extremely important. Maintaining a BMI within the recommended range can help to avoid infertility and thereby conceive a healthy baby.
Cut Down on Caffeine and Alcohol Intake
Caffeine and alcohol can be slightly dangerous for your fertility, not only when you conceive but after that, too. While you can consume caffeine in limited quantities, you should avoid exceeding it. Excessive caffeine consumption will hurt fertility. Similarly, it would be best if you avoided alcohol intake because it can disturb your hormonal balance. Thus, when the hormones do not function appropriately in the body, it can lead to a bad impact on pregnancy.
What are the Healthy Lifestyle Habits for Women?
While you adopt a healthy diet to improve fertility, you shouldn’t avoid the importance of lifestyle, too. The combination of healthy dietary and lifestyle habits can contribute significantly towards improving your reproductive health.
Some of the significant lifestyle changes you should bring in to improve your overall reproductive health are as follows:
- Stress management: Being highly stressed during pregnancy can lead to hormonal imbalance. It may start disrupting your menstrual cycle, which can further affect fertility. Thus, you should indulge in deep breathing, yoga, and meditation, which can help you manage your stress.
- Get Adequate Sleep: Never underestimate the importance of getting proper sleep. Disturbed or irregular sleep patterns can negatively affect ovulation and hormone production.
- Exercise Regularly: Staying healthy is crucial for better reproductive health. You must exercise regularly and maintain proper body weight to prevent menstrual cycle disruption. Furthermore, striking a balance between healthy weight and exercising can help to improve your reproductive health.
- Avoid Smoking: If you’re a smoker, it is advisable to avoid it. Smoking regularly can hurt your baby if you’re pregnant. Furthermore, if you’re trying to conceive, cigarette smoking can disturb your hormonal levels.
Final Thoughts
Following a well-balanced diet and lifestyle can significantly impact a woman’s fertility. Over the years, I have helped numerous women follow a proper lifestyle to boost their fertility and achieve pregnancy. We help women adopt a healthy lifestyle, which can indeed contribute to a successful pregnancy. If you plan to conceive, you can contact us, and we will help you make the necessary lifestyle changes for a better life and healthy pregnancy!
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