Commit to making proper nutrition a part of your lifestyle. Healthy diets help you manage your weight as well as lower your chances of having diabetes, heart conditions, joint problems and cancer. Ensuring that you consume vital nutrients also gives you more energy, which can go a long way toward improving your daily life. Good nutrition is also an important part of maintaining reproductive health, whether you're trying to conceive or prevent health problems in this body system. Consult your doctor before making major dietary changes or taking any nutritional supplements.
Female Fertility
Much has been written about how women can increase their fertility, but the bottom line is that one of the most important things women can do is maintain a healthy weight. Being obese or underweight are both associated with decreased fertility because abnormal weight can affect menstruation and ovulation, according to the American Dietetic Association. Get at least 1,000 mg of calcium each day if you're trying to conceive and take 400 mcg of folic acid daily, according to the American Pregnancy Association. Avoid caffeine, alcohol and artificial sweeteners.
Male Fertility
Proper nutrition is vital if you're a man wanting to improve fertility because an unhealthy diet can negatively affect sperm. Sticking to a diet rich in lean meat, vegetables, fruit, low-fat dairy products and whole grain carbohydrates is important. Reduce your red meat intake in favor of fish, poultry and beans. Limit alcohol intake because it can reduce sperm production. Strive to get at least 90 mg of vitamin C and 11 mg of zinc daily to support fertility, according to the American Dietetic Association.
Obesity and Female Reproductive Cancer
Your risk of developing endometrial, or uterine, cancer doubles if you're a diabetic. While the connection is unclear, the fact that many diabetics are also obese and have high blood pressure may play a role, according to the Penn State Milton S. Hershey Medical Center. Obesity is tied to endometrial cancer because the excess fat tissue can turn body chemicals into estrogen. Too much estrogen contributes to this form of cancer. Being obese is tied to many other forms of cancer as well, so eat portion-controlled meals featuring more plant-based, rather than animal-sourced, foods. Avoid caffeine because it can alter your hormone levels.
Male Prostate Health
Maintaining prostate health is a major health goal for many men. Excess hormones stimulate the prostate, causing enlargement. Reducing intake of foods that can increase testosterone production is wise if you're a man. That means eating more vegetables and less meat and dairy foods. Eating a diet rich in plant-sourced foods may also reduce your chances of developing prostate cancer, according to The Cancer Project's Dr. Neal D. Barnard.
References
- American Dietetic Association: Fertility and Nutrition
- American Pregnancy Association: Pre-conception Nutrition
- American Dietetic Association: Fertility and Men's Diet
- Penn State Milton S. Hershey Medical Center: Reproductive Cancers
- Helpguide.org: Nutrition for Women: Eating Right to Look and Feel Your Best
- The Cancer Project: Nutrition and Prostate Health
