The quality of your diet determines if you are getting enough of the vitamins, minerals and other nutrients your organs, tissues and rest of your body needs to function properly. Because of this link, poor nutrition could become a major player in problems like infertility and research suggests it does influence chances of conception. Whether or not just changing your diet will solve your pregnancy problems will depend on your individual circumstances and you might require additional measures. If you want to change your diet to improve your chances at conception, consult with your doctor for guidance before making any drastic changes to your diet.
Harvard Nurses Health Study
Harvard University conducted an eight-year study looking at the dietary habits of over 18,000 nurses who intended to have a child. Their findings led the authors to publish a book outlining evidence-based dietary suggestions that appear to improve chances of conception due to problems with normal ovulation. They stress, however, that these dietary tips are no miracle; they offer about the same effectiveness as various methods of assisted reproductive technology like in vitro. But, it might be worth a shot to make a serious effort to change your diet before resorting to these much more expensive methods.
Reduce your intake of saturated fats and trans fats--the study found that even eating just 4g of trans fats daily affected fertility. Eat more healthy fats instead, like those found in nuts, olive oil, seeds, avocados and cold-water fish like salmon and tuna. Eat more vegetable proteins like tofu and beans in lieu of animal sources--women who ate the most plant protein were the least likely to have had fertility issues. Opt for whole-grain carbohydrates rather than refined ones like white bread--the former promotes healthier blood sugar levels, which appear to enhance fertility. Other recommended "good" carbohydrates include vegetables, whole fruits and beans. Opt for whole milk instead of skim but do not go overboard--the authors recommend about two servings daily for optimal benefit. Iron-rich plant foods also appeared to offer benefits--good sources include whole grain cereals, beans, spinach and tomatoes.
Mediterranean Diet and Fertility
A team of Dutch researchers at the University Medical Center in Rotterdam sought to compare the effects of two types of diets on the chances of conception in couples undergoing fertility treatments at their clinic. The researchers did not assign the diets, they just gathered data on the diets the couples were already consuming. Both diets were considered healthful with one containing large amounts of fruits, vegetables, fish and whole grains and the other, a Mediterranean-type diet rich in vegetable oils like olive oil, vegetables, fish and legumes. The researchers found that couples who adhered to the Mediterranean style of eating were more likely to conceive.
Cutting Out Caffeine and Alcohol
While strong links have not been established between drinking alcohol and infertility, some research suggests it might hinder the chances of getting pregnant, reports an article on Babycenter. It points to Dutch research that found women who drank alcohol five times or less during the week were twice as likely to get pregnant as women drinking 10 drinks or more. This study did not find any links between fertility and how much alcohol a man drank. Dr. Mark Leondires, a Connecticut-based fertility specialist, recommends cutting out caffeine if you are having trouble conceiving. He notes it can interfere with blood flow to the uterus, which could make it difficult for an egg to properly fertilize.
Tips for Fish Consumption
As noted in the Harvard study, healthy fats appear to increase the odds of having a baby. Omega-3 fatty acids in particular appear to be beneficial and fish represent the best source. Concerns over mercury content, however, might cause some concern. Babycenter notes women trying to conceive can consume up to 12 oz. of low-mercury fish a week--good choices include shrimp, canned light tuna, salmon and catfish. If you do not eat fish, you can get omega-3 fatty acids from flax seeds, walnuts and hemp seeds.
References
- Harvard Health Publications: Follow the Fertility Diet?
- "Fertility and Sterility"; The Preconception Mediterranean Dietary Pattern in Couples Undergoing In Vitro Fertilization; M Vujkovic, et al.; November 2010
- Babycenter; Fertility diet: The nutrients you need to conceive; Catherine Guthrie; December 2005
- "Newsweek" Magazine; Fat, Carbs and the Science of Conception; December 2007
