The Fourth Rule Of Fertility Smoothies: Watch Your Sugars
It is all too easy to go crazy with fruit when you make your smoothies, not to mention how many people add additional sweeteners such as honey to their smoothies. To maximize egg health you need to keep your insulin response on an even keel. So if you are putting a banana, mango, and some pineapple in your smoothie, you are putting your body into sugar shock which can affect your egg health.
Sugars are also sneaky and can show up in other ways, like as an ingredient in your protein powder that you didnt even realize was there. Heres the thing- all sugar is problematic for fertility and egg health, even when it comes as natural fructose in fruit. This means that you cant trust ingredients that would normally be okay in a clean eating diet such as honey, agave, or maple syrup.
What should you do? Choose fruits with low overall sugar and a high-antioxidant or fiber content, such as apples, pears, and berries. Limit your total fruit consumption to 2-3 servings a day, or 1-2 if you have PCOS and need to control your blood sugar levels more closely. 1 serving = 1 medium fruit or ½ cup chopped fruit.
Whole Milk And Dairy Products
Calcium is incredibly important to get enough of as you try to conceive, but not all calcium is created equal. The calcium found in skim and other lesser-fat milks does not absorb as effectively as does the calcium found in whole-fat dairy products. Whole milk also contains lots of protein and Vitamin B12.
The Ultimate Fertility Smoothie For Men & Women
This healthy fertility smoothie is full of nutrients and vitamins to help your body prepare for pregnancy. It is great for anyone suffering from PCOS or high FSH as well as unexplained infertility.
It would also be fantastic for your partner to drink as the maca root powder is really good for male fertility.
Read on for all the details plus dont forget to sign up for my free fertility smoothie recipe book at the bottom of the page.
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Tips On How To Improve Egg Quality
As we get older, the quality of our eggs tends to decline due to increased oxidative stress which is damaging to our cells including our eggs. And because of this, many women wonder whether it is possible to improve egg quality after 40 and increase their chances of getting pregnant despite their age.
Some also wonder whether poor egg quality can be corrected only by medical intervention or if it can be managed naturally, through lifestyle and diet changes.
Howlifestyle Factors Can Influence Fertility
Lifestylefactors and environmental conditions such as stressful jobs, unbalancednutrition and unhealthy diet concur to interfere with fertility in both womenand men. Therefore, abnormal body weight can lead to problems like PCOS. With dietaryenrichment in carbohydrates, fatty acids, proteins, vitamins and minerals manycouples can conceive. Fertility diet has a positive effect on both ovulatoryfunction and normal spermatogenesis. Several nutrients of major diets alsoaffect the implantation of a normal embryo.
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Fertility Diet To Improve Egg Quality In Ovaries
If you are trying to conceive, one of the things that you should take care of most is your diet and nutrition. Eating wholesome and balanced foods will provide you with plenty of nutrition that is required to keep your reproductive system healthy, your hormones stable, and improve your circulation. Ultimately, maintaining a healthy and balanced diet will help improve your fertility! A rainbow diet, which includes a wide array of colourful fruits and vegetables, is one of the best ways to include a high amount of nutrition in your meals.
Some of the most important nutrients needed to boost fertility are iron, fibre, carbohydrates, monounsaturated fats , vegetable protein, high-fat dairy, and plenty of vitamins and folic acid. On the other hand, some foods you should stay away from when preparing for conception are red meat, processed foods, fast food, artificial sugars, sweetened soft drinks, and energy drinks. If youre really craving any of these foods, then just consume them in small quantities!
Now, lets look at a list of some tasty foods that contain these important nutrients and that will boost the health of your ovaries and eggs.
How Weight Affects Sperm
Some studies suggest that male obesity also impairs offsprings metabolic and reproductive health, suggesting that paternal health is passed on to the next generation via the sperm. However, this can be altered with epigenetic modifiers, ie. Lifestyle intervention.
Weight loss happens as a side effect if you reduce inflammation with EBS lifestyle intervention, which will, needless to say, improve your overall health and sperm concentration and count.
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What Is Egg Quality
A female is born with all the eggs that she will ever have, which is estimated to be around 1 2 million eggs. By the time a girl reaches puberty, this number has decreased to approximately 400,000 eggs being stored in the ovaries. Of these, only 300 to 400 eggs will be ovulated during a womans reproductive lifetime.
Healthy eggs are vital for regular menstrual cycles, fertility and the ability to conceive. The quality of eggs depends on several factors such as age, genetics, environmental exposure and stress. Furthermore, egg quality is important to increase the probability of embryo implantation. Embryos must be strong enough to survive the early stages of development in a successful pregnancy. Thus, egg quality is crucial in the success of being able to conceive.
What Isthe Psychological Impact Of Fertility Diet
Following ahealthy diet is always essential for wellbeing. Binge eating is a sign ofdepression and found in many females with PCOS. Certain dietary patterns likeMediterranean diet have been shown to protect against psychologicaldisturbances. Low consumption of vitamins like folic acid is a risk factor forsubfertility and depression. Hence, consume 400 g of folic acid per day, to lowerthe risk of infertility outcomes. A well-balanced fertility diet contains allthe essential nutrients.
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Lifestyle Changes To Improve Egg Quality After 40
When you are trying to improve your egg quality and chances of getting pregnant, it is important to focus on improving your overall health. There are many simple changes you can make to your daily routines that will help you do so. Most items in this section are intuitive and obvious, but that doesnt make them any less important or impactful.
What Isthe Role Of Dairy And Soyin Fertility Diet
Once highfat diary and soy were thought to be reproductive toxicants. But recently theyhave not been consistently related to poor fertility. In fact, soy and soysupplements appear to exert a beneficial effect among women undergoinginfertility treatment. In contrast, many fertility specialists include soy in afertility diet.
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Reducing Inflammation Helps Fertility
As mentioned above, chronic inflammation causes gut dysbiosis, which is linked to male infertility.
Lowering inflammation will boost fertility and promote good sperm quality, quantity and motility.
Chronic inflammation also increases oxidative stress, and by lowering inflammation with an anti-inflammatory lifestyle, oxidative stress will be reduced, further protecting reproductive health.
Whatvitamins Improve Egg Quality
Supplementationwith micronutrients like vitamins and minerals is a good strategy if you aretrying to conceive. Healthy women trying to conceive and in those withfertility problems fertility diet is highly recommended.
Vitamin Dlevels is associated with a greater chance of clinical pregnancy afterfertility treatment. Micronutrients like folate, vitamins B6 and B12, vitaminD, antioxidants also have a positive effect on various aspects of fertility. Antioxidantssuch as vitamins C, E, and A help defend against oxidants. Micronutrients like folate,zinc are involved as antioxidant which counteract the effects of ROS. Folate,vitamins B6, B12, and D, and iron all have roles in some mechanisms that couldaffect fertility.
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One Should Certainly Inculcate The Habit Of Going For Regular Workouts And Consume A Balanced Diet A Healthy Body Shall Fundamentally Help In Speeding Up The Process Of Conceiving
Infertility is a problem that has been disturbing numerous lives of modern couples. It has been considerably growing over the last few years also because of inactive lifestyle choices and unhealthy habits.
One of the very significant factors that disrupt the whole process of fertility is lifestyle or consistent unhealthy practices that a person embarks on in their daily life. While one faces reproductive problems, it is a mandate to keep a track on their lifestyle and ensure that it is healthy. One should certainly inculcate the habit of going for regular workouts and consume a balanced diet. A healthy body shall fundamentally help in speeding up the process of conceiving.
Here are some superfoods that one must accommodate in their diets to boost fertility levels:
1. Nuts and dry fruits
Dried fruits and nuts are a great source of protein, vitamins and minerals. Nuts have high quantities of selenium, a mineral that declines chromosomal damage in eggs. This shall definitely help in boosting fertility levels as the damage shall be reduced due to the presence of selenium. This antioxidant keeps away free radicals and enhances egg production in the human body. Always eat a handful of nuts and dry fruits with whole fat milk every morning to boost your fertility levels.
2. Green leafy vegetables
4. Dairy products
7. Pumpkin seeds
Whatcauses Poor Egg Quality
Besides aging, a number of non-modifiable lifestyle-related factors, such as smoking, elevated consumption of caffeine and alcohol, stress, agonist sports, chronic exposure to environmental pollutants, and other nutritional habits exert a negative impact on a womens fertility.
Metabolic disorders including diabetes, obesity, and hyperlipidaemia commonly associated to hypercaloric diets. These are suspected to affect a womans fertility either by direct damage to oocyte health and differentiation. They also can interference with the pituitary-hypothalamic axis, resulting in decreased function of ovary.
Obese women show decreased insulin sensitivity determining persistent hyperinsulinemia, which may be involved in the pathogenesis of Polycystic Ovary Syndrome. Following a fertility diet is recommended in these population.
Up to 30% to 50% of women with endometriosis may experience infertility. Women with severe endometriosis will require IVF treatment due to blockage of fallopian tubes.
Previous pelvic surgery reduces ovarian reserve and may cause infertility. At times following a surgery infection can block the fallopian tubes.
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Maintain A Healthy Weight
A BMI of 25 to 29.9 means youre overweight, and a BMI of 30 or above means youre very overweight, or obese. Being overweight has been linked to decreased egg quality due to increased oxidative stress and alterations of mitochondrial function. You can lose weight through diet and exercise and this will not only increase your chances of getting pregnant but also avoid any problems associated with being overweight in pregnancy.
What Is Egg Quality And What Does Age Have To Do With It
There are a few ways to judge egg quality, but most reproductive endocrinologists agree that the genetic makeup is most important in other words, is the egg chromosomally normal or abnormal.
As a woman ages, the percentage of chromosomally abnormal eggs they produce skyrockets.
Female babies are born with all of the eggs they will ever have. However, these eggs are not fully developed and remain undeveloped in a waiting pool for decades. Once puberty is reached, dozens of eggs are pulled from this waiting pool every day and continue their meiosis journey of development with the hope of developing fully and being ovulated. However, developing an egg from its very immature stage to one that is ready to be ovulated and fertilized is a very intricate and energy-expensive process that requires optimal ovarian health. As women age and their ovaries become less able to meet the demands of a growing egg. Because of this, the eggs in a 40+ year-old woman are more likely to accumulate errors in their genetic makeup.
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How To Eat It
Sunflower seeds can make a great snack on their own, but you can also easily incorporate them into your favorite meals. Try sprinkling sunflower seeds on your salad, using them in trail mix, or substituting sunflower seed butter for peanut butter. You can also add a couple of tablespoons of sunflower seed butter into a smoothie, or stir it into yogurt, to add extra flavor as well as a little more nutrition.
Fertility Diet: How To Improve Egg Quality With Food
Published on April 25th, 2022 and Updated on October 14th, 2022
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From genetics to lifestyle choices, there are a host of factors that influence female and male fertility. Female fertility is particularly complex. Two major factors play a role in your ability to get pregnant: egg quantity and egg quality.
If youre trying to conceive, you may already know that a womans ovarian reserve declines with age. Although theres no way to increase the quantity of the eggs in your reserve, you might wonder if its possible for you to take control over the quality of the eggs in your reserve.
The answer issort of! With certain foods in your corner you may be able to give your eggs a boost.
If youre trying to conceive, a balanced diet is crucial for the nutrients you and your oocytes need to increase your chances of success. Consider the guide below as your go-to grocery list for foods you can incorporate into your fertility diet to improve egg quality.
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What Does Poor Egg Quality Really Mean
Poor egg quality means that the egg may not divide properly or it may be missing a chromosome. Either way, if conception with a poor quality egg takes place the likelihood of miscarriage, malformations and congenital defects would be higher. This is also one of the reasons why babies born to older women are more prone to Down Syndrome than babies born to younger women.
However, as I explain to my clients, the age-related decline has more to do with the accumulation of toxins over the years than actual chronological age. And this is a good thing, as we can effectively address it with dietary and lifestyle changes and supplementation.
How To Increase Your Egg Health In 90 Days
In the past, a common belief was that the only factor which determines ovarian and egg health was age. Based on new studies, we now know that this may not be true.
There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.
In addition, having healthy fertility is based on many additional aspects to consider, including:
- Proper circulation
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Praise For Aimee Raupp
Egg Quality Diet
Aimee is a beacon of hope for all looking to improve their health and awaken their best life.
Aimee Raupp is one of the most kind, generous and talented healers. Her ability to hold her patients with love and compassion is her greatest strength. Aimee has transformed the way I think about my body and my healing path. Not only is she an incredible acupuncturist but shes an undercover therapist too! The moment you walk into Aimees office you feel like youre wrapped in a warm blanket of love.
Aimee Raupp understands that self love can heal all parts of youbody and souland she can show you the path toward whole health in all its forms.
Recommended Fruits For Your Fertility Smoothie
The following fruits are great for adding to your smoothies or snacking on in moderation.
- Berries including blueberries, strawberries, raspberries and blackberries
- Pineapple in moderation ( Pineapple core contains bromelain which is supposed to help build your uterine lining ready for implantation. I have included in my Implantation smoothie recipe.
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The Bottom Line About Fertility Diets
Whether you jump all into our recommended fertility diet or simply use this page as a guide to understanding more about what youre eating, we hope it helps your fertility journey. Food is indeed a controversial topic, but our experience and research alike have shown that there are both many foods that have been shown to help support fertility and that there are many foods you should avoid when trying to get pregnant!
How To Improve Egg Quality For Fertility Treatments
The views and opinions expressed are those of the authors and should not be considered medical advice. Always consult your doctor for the most appropriate treatment.
As women get older, it is common for them to worry about their reproductive timeline. We know that when women age, it can have an impact not only on their overall health, but specifically on their egg quality and potential abnormalities. When looking at ways to improve the quality of the eggs we have, we should change our mindset to what we can do to keep our ovaries environment healthy.
Certain hormones can assist in assessing egg health and quality. Ovarian reserve is one piece of fertility testing that determines the number of eggs you currently have. This is shown through blood tests that check follicle-stimulating hormone , estradiol levels, and anti-müllerian hormone .
FSH is a common fertility test that is drawn on day 3 of your menstrual cycle. The pituitary gland produces FSH to stimulate growth of ovarian follicles along with production of the hormone estrogen. We see resistance to FSH as egg quantity decreases.
Estradiol levels are also drawn on day 3 of your cycle. If these levels are abnormally elevated, it may indicate the presence of a functional cyst or diminished ovarian reserve . The ovarian response to fertility treatments tends to be poor when FSH and estradiol are elevated.
Here are 4 ways to improve ovarian health:
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