Eating healthy is good for all, can even improve fertility, a fact conseguiente whose inability to reproduce, they have become a public health problem in contemporary society. The World Health Organization (WHO) has recognized infertility as a social disease that affects about 13 and 17% of couples of reproductive age.
Recent studies have shown that lifestyle, especially diet, can influence reproductive health and adequate nutritional status can reduce the risk of fertility-related disorders. So, follow these tips could give joy to your pregnancy test.
How to eat healthy to be more fertile
First, note that a high intake of fruits, vegetables, whole grains, non-heme iron (which is what comes from not plant and animal kingdom) can be key. Instead, it is recommended to reduce the intake of trans fats and carbohydrates with a high glycemic index such as that from sugar and foods rich in this ingredient.
More omega 3 and less fat
The omega 3 fatty acids, foods imprenscindibles all dietary guidelines that promote healthy eating, also appear to be involved in a better sexual health. In clinical trials it has been found that women who usually included in the diet by eating oily fish, nuts such as walnuts or fruits like avocado had less risk of endometriosis, one related to an increase in fertility problems disease. Instead, those who had a diet rich in trans fats were more predisposed.
This was one of the findings of a study published in the journal Human Reproduction, publication leader in this field.
The study’s authors noted that while the amount of fat does not matter much, the type itself. For example, if a good amount of omega 3 fatty acids reduced the risk by 22% was consumed. If instead the trans fat intake is increased, the risk of endometriosis was 48% higher.
The study followed 70.709 American nurses for 12 years and noted that, although a low-fat diet proves to be the healthiest (because they are necessary for health and healthy fats can be added as monounsaturated and polyunsaturated), add trans fats it is very dangerous to health. Saturated fats have also been associated with decreased sperm quality, as we note in the article about losing weight and improving sex.
A more recent study published in the American Journal of Reproductive Immunology has also targeted the anti-inflammatory capacity of omega-3 to reduce the impact of this disease.
In addition to the consumption of these ingredients, there is more work aimed at healthy living habits to improve women’s reproductive capacity. For example
Best breakfast and take multivitamins
Apparently it is not only important to start the day with energy, but eating healthy early in the morning and eat a good breakfast also improves reproductive capacity. At least that was the conclusion arrived experts from the Hebrew University of Jerusalem and Tel Aviv University after investigating what could be the habits that could help women had less trouble conceiving.
Previous studies have found that the body weight (obesity can affect sexual health and underweight) is affected not only by the amount of calories consumed, but by the time they eat. With these data, a new work led by Oren Froy Prof., director of Nutrigenomics and Functional Foods and Daniela Jocabovitz with Prof. Dr. Julio Weinstein showed a great breakfast can improve fertility in women suffering irregular menstrual periods .
The diet can be supplemented with foods rich in folic acid and iron. And, if necessary, supplementation with multivitamins.
To promote fertility diet
All these dietary guidelines may also help reduce ovulation disorders, which may carry greater difficulty conceiving. A study by Dr. Jorge Chavarro of Harvard University, noted that these could be prevented by changes in lifestyle, for example, by more moderate exercise and careful eating.
The expert drew up a ‘diet for fertility’ that matches all the guidelines outlined at the beginning: more fruits, vegetables, and antioxidants and foods rich in good fats such as nuts and avocados; little milk, multivitamins and iron from the legumes, green vegetables, wheat germ, soy or, again, the nuts.
This dietary pattern may provide reproductive health of healthy women and can help achieve the goal of those who are undergoing assisted reproduction program.
Attaman JA. (Et al) The impact of anti-inflammatory omega-3 polyunsaturated fatty acids During the establishment of endometriosis-like lesions. Am J Reprod Immunol. 2014 Oct; 72 (4): 392-402. doi: 10.1111 / aji.12276. Epub 2014 June 5th.
O. Froy (et al) Effects of caloric intake timing on hyperandrogenism and insulin resistance in lean Women with polycystic ovary syndrome. Clin Sci (Lond). 2013 Nov; 125 (9): 423-32. doi: 10.1042 / CS20130071.
Missmer SA. (Et al) A prospective study of dietary fat consumption and endometriosis risk. Hum Reprod. 2010 Jun; 25 (6): 1528-1535. doi: 10.1093 / humrep / deq044. Epub 2010 Mar 23.
Sińska B (et al) [The diet in fertility in women Improving]. Pol Merkur Lekarski. 2014 Jun; 36 (216): 400-2.
Chavarro JE Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007 Nov; 110 (5): 1050-8.