Infertility is the inability to become pregnant after trying to conceive for a certain amount of time. A woman's fertility peaks in her 20s and starts to decline after the age of 35. Women over the age of 40 are at particular risk of experiencing infertility, since the number and quality of eggs in her ovaries dramatically declines at this age. There are a number of factors that can affect your ability to become pregnant, such as polycystic ovaries, endometriosis or blocked Fallopian tubes; however, improving your nutrition may increase your ability to become pregnant whether you are trying naturally or going through infertility treatments such as intrauterine insemination or in-vitro fertilization.
Foods to Eat
According to Deborah Klein, registered dietitian, improving your diet and nutritional intake can enhance your fertility and improve your ability to ovulate regularly. Incorporate more healthy, unsaturated fats in your diet, such as olive oil, flaxseed oil or fish oil. Eat more whole grains and have at least one serving of dairy, such as whole milk or yogurt, each day. Increase your intake of vegetable-based proteins, such as nuts and beans, and incorporate more organic fruits and vegetables into your daily diet. Since folic acid is an important nutrient during pregnancy, eat more folic-acid-rich foods like fresh oranges, tofu, almonds, beans, artichokes, rice, kiwi, eggs and raspberries.
Nutritional Supplements
Incorporating certain nutritional supplements into your fertility-promoting diet may enhance your fertility even more. Take a daily, high-quality prenatal or multivitamin that contains plenty of folic acid and B vitamins. Consider taking a good quality fish or flaxseed oil supplement, since omega-3 fatty acids may help improve your fertility status. If your iron levels are low or borderline low, take an easily absorbed iron supplement and consider taking a probiotic regularly, since this can help break down excess estrogen in your bloodstream.
Foods to Avoid
Some types of foods may actually impair your fertility, so you may be more conscientious about avoiding these foods while incorporating more healthy foods. Avoid trans fats, decrease your intake of animal proteins and reduce or eliminate your intake of refined, simple carbohydrates like white flour, white rice and white potatoes. Reduce your sugar intake, taking extra care to avoid high-sugar sodas and juices and avoid food and beverages that contain artificial sweeteners. Since alcohol, caffeine and nicotine can impair your fertility and affect the health of your ovaries, reduce or eliminate coffee, caffeinated sodas, beer, wine, hard liquor and smoking cigarettes.
Consult with a Specialist
You may consider consulting with a physician, nutritionist or naturopath to obtain more specific diet recommendations depending on your individual needs. Look for a practitioner who specializes in nutrition for fertility and pregnancy, particularly for women over the age of 40. Talk to your doctor, friends or family members for a qualified referral or contact your local health department for a list of licensed nutrition specialists in your area.
References
- Pregnancy.org; Increase Fertility Through Nutrition; Deborah A. Klein, MS, RD
- "The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies;" Lewis, Randine, Ph.D.; 2004
- PubMed Health: Infertility
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