How To Improve Fertility In Women? Here’s What You Should Know!

Are you struggling to conceive and eager to hold your baby in your arms? The wait for pregnancy test results can feel like an eternity, and a negative result can be devastating. So, take a deep breath and let's start with a reassuring fact: you're not alone. Stressing about conception can actually worsen the situation, so let's shift our focus to empowerment. In this comprehensive guide, we'll explore the best ways on how to increase fertility in women, including natural methods to boost reproductive health and practical tips to enhance your chances of conception. 

What Is Female Fertility?

The term refers to the ability of a woman to get pregnant and have children. If a woman is unable to conceive for more than a year of having unprotected sex, then it could be possible that she has fertility issues. Let’s uncover the reasons that may lead to female fertility problems.

What Are The Causes Of Female Infertility?

Unable to conceive? Female fertility can be influenced by several factors, including-

Age

Age plays a significant role in fertility, as women are born with a finite number of eggs that gradually decline after the age of 30. What's more, the quality of these eggs also diminishes with time, making it increasingly challenging for older women to conceive.    

Weight

Women who are overweight take longer to get pregnant than women who are not, even if their periods are regular. Being overweight is also associated with an increased risk of miscarriage and problems during pregnancy and delivery.

Smoking And Drinking Alcohol

Smoking and excessive drinking can significantly hinder a woman's ability to conceive. Studies have shown that these habits can lead to reduced fertility and an increased risk of miscarriage, making it crucial to adopt healthier habits when trying to get pregnant.

Ovulation Problems

A woman ovulates every month and there can be multiple reasons as to why she is not ovulating and releasing an egg. Factors like hormonal imbalance, stress, thyroid conditions, eating disorders and others, can all affect the ovulation process. 

Endometriosis

Endometriosis is a condition where tissue, similar to the lining of the womb (the endometrium), grows in other places outside of the womb. This can damage the ovaries or fallopian tubes and cause fertility problems in women. 

Polycystic Ovary Syndrome

It’s a hormonal disorder that affects ovulation. It is one of the most common causes of female infertility and is often associated with obesity, unwanted hair growth on the face/body and acne problems. 

Now that you know the causes of female infertility, let’s discuss how to improve your chances of pregnancy. 

13 Tips On - How To Improve Fertility In Women

Have Antioxidants-Rich Diet

Diet plays a crucial role in enhancing a woman’s reproductive health. Studies reveal that having a diet rich in antioxidants can improve female fertility. Therefore, you can start adding fruits like blueberries, apples, and raspberries and vegetables like broccoli, spinach, and eggplant to your diet. Eat nuts, seeds and whole grains for an add-up! 

Add “Good Fat” To Your Diet

Yes, we’re asking you to add them. Study reveals that consuming Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA) in pregnant women's diet has a positive effect on ovulation.

PUFA supplementation supports female fertility by maturing eggs, improving egg quality and regulating ovulation. While MUFAs can also improve fertility by decreasing inflammation.

Reduce Your Carbs Intake

Do you know that the quantity and quality of carbs influence the risk of developing anovulatory infertility (the condition when an egg isn’t released from the ovary)? 

Overall, the consumption of high glycemic index foods (white rice, breakfast cereals, or boiled potatoes) is associated with a greater risk of ovulatory infertility as compared to low glycemic index foods (brown rice, whole grain bread or pasta). 

The glycemic index (a measure of the ability of carbohydrate-containing foods to increase blood glucose) is a common indicator of carbohydrate quality. On the other hand, glycemic load (a number that estimates how much food, after consumption, will raise blood glucose level) is an indicator of carbohydrate quality, quantity and the amount of fibre.

It seems that limiting carbohydrate supply can help prevent ovulatory infertility to some extent. However, women with ovulatory disorders who are trying to conceive should consume a balanced amount of carbs in terms of both quantity and quality. You can get your fill of carbs from vegetables, fruits, whole-grain bread and pasta, grains, rice, and cereals.

Pay Attention To Fiber

There are studies stating that a diet high in fibre and low in added sugars can help improve female fertility. To boost your fibre intake, add lentils, split peas, chickpeas, chia seeds, raspberries, whole wheat pasta, almonds, broccoli and quinoa to your diet.

Reconsider Your Protein Sources

Protein sources such as dairy, meat, and seafood are crucial components of the fertility diet.10 It presents the highest satiety properties (feeling of being full), affects diet-induced thermogenesis (production of heat to digest & absorb food) and also protects muscle mass. 

However, protein might also affect fertility negatively depending on its source. Protein from sources such as eggs and fish showed no negative effects, but protein from red meat increased the risk of anovulatory infertility in women. On the other hand, plant-based proteins showed a positive effect on ovulation by reducing the risk of anovulatory infertility by over 50%.

You can get your fill of proteins from legumes, fish, lean meat, eggs, and dairy products. 

Consider Prenatal Vitamins

A well-balanced diet should fulfil your need for most vitamins and minerals. But you can consult a doctor for additional supplementation if necessary. Additionally, women trying to conceive are recommended to take folic acid—a nutrient that prevents neural tube defects in babies.          

Exercise Daily

Regular exercise is a powerhouse for overall health. Its benefits extend to boosting fertility and setting the stage for a successful pregnancy. If family planning is on your mind, then the solution might be simpler than you expect. Start with incorporating just a few minutes of daily physical activity, such as a short walk around your neighbourhood. You’ll be surprised to discover the significant difference it can make! 

Don't Overdo Strenuous Exercise

While regular exercise is essential for boosting fertility, it's equally important to strike the right balance. Overexertion can have unintended consequences, including disrupted ovulation, reduced fertility, and lower chances of conception.

Limit Caffeine

Even though there isn’t much evidence on this, women trying to conceive should limit their intake of coffee and other caffeinated beverages. There have been studies that showed a negative correlation between excessive caffeine intake and fertility.

Aim For A Moderate Weight

Maintaining a healthy weight is one of the most effective ways that can help you get pregnant. Making healthy alterations to your eating habits and lifestyle can help you shed those extra kilos and edge closer to being a mom. However, studies have shown that being both overweight and underweight can have adverse effects on a woman’s fertility by causing hormonal imbalances and disturbing ovulation

Monitor Alcohol Intake & Smoking

When trying to conceive, certain habits can significantly hinder your chances of conception. Smoking and excessive drinking are two of the most detrimental habits, with far-reaching consequences for reproductive health. In women, smoking can disrupt hormone levels, deplete ovarian reserves, and compromise egg quality. Similarly, alcohol consumption can throw off ovulation and menstrual cycle regularities, making it even harder to get pregnant.

Manage Stress

Stress is a normal coping mechanism for humans. But too much of it can be bad for your health and can adversely affect your fertility. The possible mechanism behind this could be an interplay between different hormones which are activated when your body is trying to deal with a stress response. So employing simple techniques like mindfulness, yoga, etc., can be fruitful when dealing with this silent culprit. 

Avoid Certain Foods

If you are on your pre-pregnancy diet, then there are a handful of foods that you should avoid at all costs. These include red & processed meats, ultra-processed or refined carbs, baked goods, sweetened beverages and unripe or semi-ripe papaya.         

The Takeaway Message

We hope this blog has provided valuable insights on how to improve fertility in women. As we've explored, a healthy diet and balanced lifestyle form the cornerstone of optimal reproductive health. Making a few simple adjustments to your daily habits can significantly enhance your fertility and improve your chances of conceiving.