If you worry or wonder about your fertility, you’re not alone. The pandemic has had serious adverse effects on access to IVF and to fertility testing, with medical services stretched and funding being diverted to fight the virus. Some of us worry about the short window in which we’re expected to be able to start a family – and given that many of us spend years trying to avoid becoming pregnant, this anxiety is an incredibly prevalent and walid one.
Health experts have always maintained that diet affects our hormones in a variety of ways and we know that what we eat affects our bodies. Of course, following a particular diet isn’t a cure for anything, especially for those with chronic or serious health conditions, but numerous studies have shown that certain foods can improve healthy body function.
A 2018 study suggests that diets high in unsaturated fats, whole grains, vegetables and fish are linked to improved fertility in both people with vaginas and penises, while saturated fats, and sugar have been associated with poorer fertility outcomes. But this is basic stuff and there are myriad factors at play when trying to improve your fertility or ability to conceive.
How does diet affect ovulation?
Often people will make changes to the food they consume when all other options have been exhausted, if they’e suffered through a miscarriage or after they find out they’re already pregnant, but being aware of what promotes healthy ovulation and sperm production at any stage of your life is worth it.
“Nutrition is everything for ovulation, pregnancy and sperm.” says Jodie Brandman, a Nutritional Therapist in Female Health and Fertility. “If we’re undernourished or constantly consuming foods that our body can’t tolerate, it can negatively affect ovulation. A baby also needs so many nutrients in order to grow so if we don’t already have them in our diet, we don’t have enough to pass on to that egg and embryo, and it’s the same for sperm.
Not having enough of the right nutrients means our cells won’t function optimally and our hormones and fertility suffers” Jodie goes on to say. “If we’re constantly eating processed or high sugar food, this impacts our blood sugar levels and raises inflammation in the body which in turn has a knock on effect on hormones.”
If you suffer from PCOS, insulin resistance and inflammation can be an issue so you may already be familiar with the concept of managing your blood sugar levels. Eating at the right times and the right kinds of foods for your body can help with this and can help with fertility. “Introducing a diet for inflammation will help aid hormones, prevent potential heart problems – a risk factor for people with PCOS – and help support a healthy immune system.” says Jodie Brandman.
How does what we eat affect sperm?
It’s important to share knowledge and responsibility – after all, it takes two to tango. Often, not being able to get pregnant, or worrying about one’s ability to have a baby can be a source of intense shame and anxiety. Knowing how diet affects you is important, but so is knowing how your partner or donor’s diet affects them. Be sure to acknowledge that both your diets are just a small stepping stone in a long journey and are not the root cause of any outcome.
Dr Channa Jayasena has suggested that, “DNA damage in sperm can actually be one of the leading causes of miscarriage.” Studies have shown that it takes about 64 days to change the quality of sperm. Sperm regenerates and when an antioxidant-rich diet is followed, the quality of the sperm is affected. So yes, there is some truth to the myth about sweet vitamin C-rich fruits contributing to healthier and tastier semen.
Antioxidants promote healthy cell turnover and can be found in foods like berries, pomegranates, kale, red cabbage, spinach and green tea. Of course, antioxidant-rich foods are great for your body in general – they encourage the growth of healthy cells, helping to fight off free radicals which cause cell damage, infections and disease. This is why we’re always told to eat five portions of fruit and veg a day and to munch on apples to keep the doctor away. Antioxidants affect all bodies positively and aid clear skin and rapid healing.
Do I need to take supplements to improve fertility?
While some people do turn to supplements to help with getting pregnant, the main nutrients and vitamins we need for a healthy body come from food. “Our diet is the most important thing to focus on and when it comes to fertility as you cannot out-supplement a bad diet,” says Jodie Brandman. However, in some cases our food may be depleted of nutrients due to soil quality, and for some people, therapeutic levels of particular nutrients may be needed. In these cases, or in cases where a chronic illness affects our ability to uptake and retain nutrients, supplements like Zinc and Folic Acid can be beneficial.
If you suffer from Polycystic Ovarian Syndrome (PCOS), taking Inositol supplements can also support healthy ovulation and reduce some of the symptoms such as hirsutism, anxiety and depression, and help with lower blood pressure. Both Healthline and a 2016 study promote the benefits of taking an Inositol supplement for PCOS, suggesting that it can help to alleviate the metabolic, menstrual and cutaneous hyper-androgenic features of PCOS.
People with PCOS are more likely to experience gestational diabetes during pregnancy (as they have higher levels or insulin resistance generally so it’s a good idea to look at lowering sugar intake. But of course, keeping stress levels low, getting ample sleep, gentle exercise and orgasms can all help with boosting your ability to get pregnant.
How to eat for your hormones
There isn’t a one-size fits all approach when it comes to diet, whether you’re worried about fertility or not, and no one is suggesting you should cut out all your favorite foods. Incorporating more antioxidant-rich fruits and veggies and balancing these foods with foods that are high in sugar or more processed can help pre pregnancy and during. Let’s be honest, eating healthy food for the baby is a good idea but a piece of cake is well deserved when you’re growing a whole human in your belly.
Minimising foods that can fire up our stress hormones can also help so cutting down on caffeine, alcohol and any foods that your body might struggle to digest or react to can help with regulating your periods and boosting your body’s fertility. A balanced diet is essential so don’t feel that you have to give up any food entirely and ensure you’re consuming fibre-rich carbs, protein and healthy fats for brain and reproductive health and slow-release energy.
“We can optimise hormones through blood sugar balancing, supporting the stress response by putting lost- nutrients back into the body, minimising foods that raise stress hormones and supporting detoxification i.e. making sure we’re eating enough fibre to have a bowel movement every day, and adding in liver-supportive foods like leafy greens” says Jodie Brandman.
Remember that you and your partner can eat like health-food champions and still struggle with fertility. Diet can help but if you’re not having any luck, visit your GP and of course, eat intuitively and feed your body when you feel hungry. Disordered eating and malnutrition can damage our hormones and reproductive health, as well as brain health and bodily function so in order to look after your fertility, look after your whole self.