Does your diet affect your fertility?

Next time you go grocery shopping, take a look at the different foods that are offered. You may notice that several of them are labeled as "family planning" or "fertility foods". Are these claims true? Does your diet affect your fertility? It goes without saying that a healthy diet and lifestyle make you healthier and stronger, psychically and mentally. If you repeatedly eat junk food, drink alcohol, and smoke you are more vulnerable to all kinds of diseases but also you are “hurting” your fertility too. Healthy diet and fertility. In the Nurses' Health Study (NHS) II, women who had the highest intake of a “fertility diet” (plant protein from vegetable sources, full-fat dairy foods, iron, and monounsaturated fats) during the preconception period, were found to have a 66% lower risk of infertility related to ovulatory disorders and a 27% lower risk of infertility due to other causes compared to women with the lowest intake of this diet pattern. In another study of college-educated women in Spain, those who followed a Mediterranean-style diet, which similarly included a high intake of vegetables, fish, and polyunsaturated oils, had 44% lower odds of seeking medical help for difficulty getting pregnant compared to women who didn’t. The above findings suggest that a healthy diet does indeed affect fertility positively. For couples receiving assisted reproductive technologies (ART), women may be more likely to conceive with folic acid supplements or a diet high in isoflavones (plant-based estrogens with antioxidant activity), while male fertility may be aided by antioxidants. But let’s talk a bit more about each nutritional group and element separately. Antioxidants: They are substances that keep away the free radicals from your body. Free radicals are unstable molecules that can damage both sperm and egg cells. The best sources of antioxidants are plant-based foods, such as vegetables and fruits. Nuts and grains also contain vitamin C, E, folate, beta carotene, and lutein, some of the strongest antioxidants. Studies on women consuming food with antioxidants showed better rates at clinical pregnancies and live births. Also, nuts have been found to improve sperm quality. It is not yet 100% concluded on what proportion we should consume antioxidants, but their overall contribution seems certain. Trans fats: Trans fats are divided into two categories, naturally occurring and artificial. The first ones are produced in animal guts and the second is created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Both categories are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity. In which foods can you find trans fats? Sadly in all your favorites… fried foods, processed products, and baked goods. That is why you have to consume those reasonably. Refined carbohydrates: The main dietary sources of refined carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. They are also added to all sorts of processed foods. So yes, refined carbs must not be your primary food source because they are absorbed very quickly, causing spikes in blood sugar and insulin levels. They also have a high glycemic index which tells you if carbohydrate-dense food will raise your blood sugar significantly. Insulin is chemically similar to ovarian hormones that help our eggs mature. Elevated insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need them and this can lead to a lack of egg maturation and ovulation. Fiber: Fiber is a type of carbohydrate that the body can't digest and it helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. A 2009 study found that eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility among women older than 32 years. On the other hand, a study of 250 women (18-44 years old) who increased fiber intake by 5% resulted in decreased hormone concentrations and a higher probability of anovulation. So scientists have not yet concluded about the right fiber intake that leads to better fertility, that is why you have to check with your doctor your current fiber intake and proceed as planned. Foods rich in fiber are whole grains, fruit, vegetables, and beans. Protein: Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. We have animal proteins (meat, fish, eggs) and vegetable ones (beans, nuts, seeds). The second category is known to reduce infertility risk. A study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50 percent. Again here, results are not definite, so just try to enrich your diet with vegetable protein too and keep the balance between the two categories. High-fat dairy products: It may seem wrong, but studies have shown that when you replace low-fat dairy products with high fat, you reduce the risk of infertility. Specifically, a 2007 study looked at the effects of eating high-fat dairy more than once a day or less than once a week and it found that women who consumed one or more servings of high-fat dairy per day were 27 percent less likely to be infertile. Again, try to apply the golden rule here too: balance is the key to every diet. Multivitamins: Food supplements that contain vitamins and minerals are necessary when it comes to a holistic diet. An estimated 20% of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week. Micronutrients found in vitamins have essential roles in infertility. The one thing you have to keep in mind while reading this article is the importance of maintaining a healthy weight and diet. There may not be a certain link between food and fertility, but if you eat healthy and balanced you have more chances of a healthier life and pregnancy. Try not to exclude food categories from your diet and always talk with your doctor about your body needs. The fertility journey might be long and you will most probably need the help of your loved ones and the fertility professionals. Stay healthy, seek help, express your wants and needs!