The Guide to Diet for Better Fertility
How You Can Improve Your Chances of Pregnancy with Nutrition and Lifestyle Changes
Fertility is a personal and complex journey that does not have a one-size-fits-all solution. However, there are lifestyle interventions and changes to diet for better fertility that can improve your chances.
Nourish Your Body:
Eat Enough: Diet culture and getting out of tune with natural hunger signals have contributed to distorted views regarding how much is enough to eat. Eating 1200-1500 calories per day is not enough for many women to support a fertile body. Some people with a highly active lifestyle may not be eating enough to support regular ovulation or periods. Increasing portion sizes and meal frequency alone are simple diet changes that can be made for better fertility.
Avoid Skipping Breakfast: Starting the day with a carbohydrate and protein source is a great way to balance your blood sugars and get enough calories and nutrients. Coffee does not count as breakfast!
Eat a Variety of Foods: Choose a protein, carbohydrate, and fat source for most meals. Include lots of nutrient and fiber-rich foods such as vegetables and fruits.
Incorporate fertility-boosting foods to support hormonal balance and overall health.
Food List for Diet for Better Fertility
Stay Hydrated: Drink plenty of water to optimize cervical mucus and regular bowel movements. Daily bowel movements are important for optimizing hormone balance.
Prioritize Lifestyle Changes:
Manage Stress: It can be hard not to stress about your fertility, but higher stress levels can have an impact. Explore stress-reducing strategies such as engaging in hobbies you enjoy, connecting with friends and family, journaling, deep breathing exercises, or joyful body movement.
Exercise (but not too much): Exercising regularly helps improve blood sugars, regulate hormones, maintain a healthy weight, and improve circulation. However moderate physical activity is important in regards to fertility. If you are struggling to take a break from exercising or are exercising at moderate-high intensity for more than 30-60 minutes per day with no rest days, there may be some benefit to reducing activity levels.
Get Adequate Sleep: Prioritize quality sleep. Aim for seven to eight hours per night. Adequate sleep supports hormonal balance, stress reduction, and overall health.
Adopting healthy lifestyle practices along with eating fertility-friendly meals can contribute positively to your fertility journey. However, every person’s body is unique, so consulting with healthcare professionals such as a medical provider and registered dietitian to tailor recommendations according to your specific needs and circumstances is important. While these dietary and lifestyle tools can support fertility, they might not guarantee conception.
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This blog is intended to educate and inform and does not replace medical advice or nutrition therapy.
