Infertility affects almost 8 to 10% of couples. But luckily diet and lifestyle changes helps in bringing about a positive change in most of the cases hormonal balance in females and also helps improve count and motility of sperms in males. Here are some top 5 diet and lifestyle tips to improve fertility in both men and women
- Antioxidant food
Antioxidants deactivate the damage caused to your body. Good news is antioxidants are easily available in fresh food and fruits.
In a study it has been proven that 75g of walnut improves men’s sperm quality (1). Including rich antioxidant fruits like blueberries, strawberries Oranges, Plums, beetroot helps in boosting and improving fertility in couples. Antioxidants fights the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer etc.
- Vitamins & Minerals
Pregnancy is a stage where your body requires optimum Vitamins & minerals. Deficiency in Vitamin E, Vitamin D, Vitamin C, Zinc etc. is known to cause fertility problems in both men and women. Including these vitamins in your diet, for 3 months, before planning for pregnancy is advised for couples. Food and Fruits ideal to start, before planning, for pregnancy are
- Early morning sunlight exposure for Vitamin D
- Moog dal
- Green leafy vegetables
- Quitting addictions.
It is known that smoking causes heart diseases, Lung diseases, etc. But it also causes fertility issues to both men and women. In men smoking can cause erectile dysfunction and deformity in sperms. It has also been proven that smoking affects your genetics and can cause some serious health issues to your baby.
Chemicals like nicotine, cyanide, and carbon monoxide in smoking can damage female’s egg. It is always advisable to quit smoking permanently with the side effects of this addiction.
Exercise has many health benefits, including fertility, provided it has been done the right way. On average 4 to 5 hours per week of exercise is sufficient to improve your overall health. Obese or overweight females, or with hormonal imbalance or PCOS/PCOS, should go for moderate workout to restore hormonal balance in body. Excessive and/or high intensity exercises may cause (Vata dosha aggravation) adverse side effects, so moderation is the key.
- Surya Namaskar (Yoga)
- Jogging for 30 mins
- Moderate weight training
As your stress increases your fertility decreases. Stress is associated with many hormonal changes in body. Stress, anxiety and depression are few of the major psychological factors contributing towards infertility in today’s society.
Your brain needs to untangle and unwind, many a times, to function properly. 20-30 minutes of meditation helps your brain to clear up the blocked thoughts, and function at optimum, throughout the day.
- Pranayam is advised for 30 minutes, every day, for both the husband and the wife.
As a part of natural method for improving fertility Ayurvedic medicines and Panchakarma (cleansing procedure) should be used by couples. Ayurvedic herbs like Ashwagandha, Safed Musli has proven to be beneficial in improving male sperm motility and count. Herbs like Shatavari, Ashoka, Latakaranj have been used in different cases to improve female fertility. We advise you to kindly visit our website for detailed information of improving fertility by Ayurvedic herbs and procedures.