Give your fertility a natural boost
In Australia, around one in nine couples may have difficulty conceiving. But it doesn’t necessarily have to be this way, as often a few key lifestyle changes can give your fertility a natural boost. We asked three experts what simple changes you could make to help boost your chances of conceiving naturally.
Eat more oily fish
You may already be cutting out alcohol, caffeine or sugar, but what should you be adding to your diet to help give your fertility a boost?
“Oily fish for the polyunsaturated omega-3 fats EPA and DHA,” says fertility nutritionist, Charlotte Grand. “Omega-3 fatty acids are anti-inflammatory and are important for cell membrane function, immune health, sperm and egg health, and your baby’s brain development.”
Women with a sufficient level of omega-3 fats have been shown to have higher-quality embryos in IVF. Men should also be upping their intake, as EPA and DHA can improve sperm motility, volume and strength.
Choose Atlantic mackerel, herring, rainbow trout, sardines and wild Alaskan or sockeye salmon, two to three times a week. If you don’t eat oily fish, invest in a good supplement to ensure you get all this fishy goodness in your diet.
Choose full-fat dairy
A lot of women are still actively avoiding fat, but full-fat dairy has been shown to improve fertility, according to Charlotte Grand. She says: “Fat is hugely important for optimal health and fertility. It provides a concentrated energy source and is important for hormone production, nutrient absorption and blood-sugar regulation.
“There are many different fatty acids (the building blocks of fat) and we need balanced amounts of each.”
“Not all fats are created equal, so avoid trans fats, such as margarine and vegetable oils”
However not all fats are created equal, so avoid trans fats, such as margarine and vegetable oils, when trying to conceive. Commonly found in processed snack foods, frozen dinners and fast food, they have been shown to harm fertility and are associated with poor sperm quality.