Whether you want to conceive a baby or improve your general health, understanding how to care for your reproductive system is important for a happy and long life. Unfortunately, in the United States, one out of every eight couples struggle to conceive. To minimize difficulties, women and men must emphasize reproductive health and well-being. But how can you take proper care of your reproductive system? What should you do to prevent any reproductive health issues? Fortunately, you have landed on the right page. In this post, we will share with you everything you need to know about the reproductive system and how to keep it healthy.
Tip #1 β Eat Foods High in Antioxidants
Antioxidants may deactivate free radicals in your body, which may harm sperm and egg cells. There is little evidence that antioxidants may boost both male and female fertility. If you want to improve your antioxidant intake, eat more fruits, veggies, nuts, and whole grains. These foods tend to be higher in antioxidants, including:
- Vitamins C and EΒ
- Folate
- Beta carotene and lutein.
While supplements might provide antioxidants, it is important to do your homework on the brand. The Food and Drug Administration (FDA) does not closely monitor supplements for quality and safety as it does with drugs. So, take it responsibly.
Tp #2 β Have a Larger Breakfast
Having a hearty breakfast may be a good thing for female fertility, especially if you have polycystic ovarian syndrome (PCOS). It is just as important as taking prenatals. However, you must choose from a trusted provider like Mira. Check Mira fertility reviews before ordering prenatals. A 2013 Trusted Source research discovered that having a bigger breakfast may help some of PCOS’s hormonal impacts on fertility. More recently, a 2021 research discovered that increasing calorie intake earlier in the day may help PCOS symptoms. When selecting foods for breakfast, think about eating something low in carbohydrates. According to research, carbohydrates may cause inflammation in people with PCOS.
Tip #3 β Prioritize Omega-3 Fatty Acids
Consuming healthy fats on a daily basis is essential for improving fertility and general health. Omega-3 fatty acids may be extremely useful for improving fertility. This βspecialβ fat may be found in a variety of foods, including:
- Fatty fish
- Flaxseed and flaxseed oil
- Chia seeds with walnuts
Tip #4 β Cut Down on Carbohydrates (If You Have PCOS)
People with PCOS are often advised to follow a low carb diet, with carbs accounting for less than 45% of total calories. For example, if you consume roughly 1,800 calories per day, that equates to around 200 grams of carbohydrates. Several studies show that controlling carbohydrate consumption has a positive impact on some elements of PCOS. Simply don’t overdo it. Eating too little carbohydrates might cause health problems as well.
Tip #5 β Minimize Refined Carbohydrates
Speaking of carbohydrates, not only does the quantity matter, but so does the type. You may wish to avoid processed carbohydrates. These may be present in sweet meals and beverages, as well as processed grains like white pasta, bread, and rice. These carbohydrates are rapidly absorbed by the body, leading to a surge in blood sugar and insulin levels. Refined carbohydrates have a high glycemic index. The GI indicates if a carbohydrate-rich diet will considerably elevate your blood sugar. Insulin is chemically identical to ovarian hormones, which aid in egg maturation. When insulin levels are consistently high, the body may create less reproductive hormones because it believes it does not need them. This may result in a lack of egg maturation and ovulation.
Tip #6 β Consider Your Protein Sources
Protein is an essential component of every diet, but certain types of protein may be particularly good for fertility. According to recent research, eating a Mediterranean-style diet may help with fertility. These diets tend to include more fish and less red and processed meat. Mediterranean-style diets are also rich in antioxidants and omega-3 fatty acids. There’s further reason to consider including more fish in your diet. A 2018 study discovered that increased fish intake was associated with a greater incidence of live births after the use of assisted reproductive technologies, such as in vitro fertilization.
Tip #7 β Do Not Forget About Dairy
There is a belief that dairy is harmful to your health and can negatively impact fertility. However, evidence says otherwise. According to a 2018 study, research findings on the supposed relationship between dairy consumption and female infertility are contradictory. Dairy products include a variety of critical nutrients, including vitamin D, which may improve fertility. While it is uncertain if dairy improves fertility, there is no convincing evidence that it has the opposite impact.
Make Your Family Grow!
Do you find it difficult to have a baby? Know that you’re not alone. In the United States, one out of every eight couples struggles to conceive or maintain a pregnancy. Despite these numbers, both men and women may make efforts to improve their chances of having a child, many of which include adopting better daily food choices. The above tips can support them in this journey.