We are planning for a family! Wow, wonderful! This is also the time when couples start thinking about fertility-specific factors, finances, housing, location, proximity to family, general health and lifestyle. In the modern fertility system, the reproductive health of both men and women is being given equal importance. Most significantly, the strength of a reproductive system to sustain a foetus and the quality of the eggs are primordial.
The health of the woman’s ovaries is determined by the regularity of her menstrual cycle and ovulation cycle. Fertility health can be improved very well by employing simple lifestyle changes, planned nutrition, and a healthy diet consisting of foods to improve female egg quality.
What is the importance of egg quality for pregnancy?
The quality of a woman’s eggs has a direct effect on her fertilisation and implantation and the ability to sustain a pregnancy. In 90 days, the egg prepares for ovulation, and to reach full maturation, factors such as health, lifestyle, hormones, stress, and diet play a major role.
Age is another crucial factor since the home to eggs – the ovaries are unable to provide a viable and optimal environment for them. This does not mean that you should give up hope if you are in your 30s or 40s. As age progresses, qualitative help may be needed, and one has to be more careful in their daily lifestyle.
Nutrition to improve egg quality in women
Fertility-enhancing nutrients are:
- Iron
- Fibre
- Carbohydrates
- Monounsaturated fats (the ‘good’ fats)
- Vegetable protein
- High-fat dairy
- Plenty of vitamins and folic acid.
Foods to avoid to improve egg quality in women are:
- Red meat
- Processed foods
- Fast food
- Artificial sugars
- Sweetened soft drinks
- Energy drinks.
That’s why a ‘rainbow’ diet, consisting of a wide array of colourful fruits and vegetables, is one of the best ways to include a high amount of nutrition in your meals.
- Avocados:
Avocados have a high content of monounsaturated fat, which helps in improving egg health and maintaining good reproductive health. The best way to consume them is to use them in sandwiches, salads, dips, spreads, and smoothies.
- Beans and Lentils:
These are rich sources of iron, Vitamin B complex, magnesium, and other essential nutrients vital for fertility. Include at least one portion of beans and lentils in your diet as dals, rice dishes, stews and casseroles.
- Nuts and Dry Fruits:
Dried fruits and nuts provide the most essential protein, vitamins, minerals, and antioxidants. Include Brazil nuts, almonds, walnuts, peanuts and cashews in oatmeal, smoothies, salads or main dishes, or they can be enjoyed as a handful at snack time!
- Sesame Seeds:
Sesame seeds are high in zinc and help in the secretion of hormones responsible for optimum egg health. The best way to consume it is as a trail mix with sesame seeds, flax seeds, nuts and dry fruits, and it can also be added to cereals and salads if you do not want to eat them as is.
- Berries:
Berries are rich in Vitamin C, folate (folic acid), and strong antioxidants that protect eggs from free radicals and keep them strong and healthy. Include raspberries, strawberries, cranberries and blueberries in your diet as a smoothie or fruit salad. The recommended quantity is to eat at least three portions of berries every week.
- Green Leafy Vegetables:
Regular consumption of spinach, cabbage, broccoli, cauliflower and other leafy vegetables is very good as they are high in folate, iron, manganese, calcium, and Vitamins A, B, C and E.
- Ginger
- Maca Root
- Cinnamon
- Water
- Salmon
- Turmeric
Other Ways to Improve Egg quality in women
Above, we have detailed the dietary requirements to improve egg quality in women. Apart from vitamin supplements and herbal concoctions, making simple tweaks to your lifestyle could have a tremendous impact on your egg quality.
Here are some ways in which you can improve egg quality to get pregnant:
- Keep Caffeine, Alcohol, and Cigarettes at bay
Yes, cigarettes are very bad for health, but in particular, they have a direct impact on reproductive health. They can cause loss of eggs in ovaries, and chemicals in cigarettes alter an egg’s DNA, making it non-viable for conception. Alcohol contributes to lower sex drive along with side effects on the menstrual cycle. Large quantities of caffeine have similar effects on reproductive health, and you may even face a risk of miscarriage.
- Manage your Stress
Stress creates hormones like cortisol and prolactin, which are bad for ovulation and eggs. One should manage stress in one’s life and focus on positive thoughts and activities like swimming, walking, dancing, yoga, meditation, etc. Some lifestyle adjustments may be needed to reduce any stress that you have!
- Reach a Healthy and Normal Body Mass Index (BMI)
Being overweight affects the reproductive processes and increases oxidative stress. Fertility issues such as hormonal imbalance and ovulation problems are found in overweight women. The ideal BMI is between 18.5 and 24.9.
- Have a big breakfast
For women with Polycystic Ovary Syndrome (PCOS), eating a chunk of your daily calorie intake during breakfast can help reduce testosterone and insulin levels, keeping the condition and symptoms in check. High levels of insulin and testosterone characterise PCOS. Fill your breakfast with complex carbohydrates like whole wheat, ragi, and oats. This will help control your insulin levels, keep you full longer, and boost fertility and reproductive health.
We at ZIVA Fertility Clinics offer counselling services for women who are expecting and also for those planning to have a child. Maintaining egg quality is quite an easy task if a proper lifestyle is maintained. Diet, exercise and healthy weight are the key. Please visit our website https://zivafertility.com/ for more information or contact us at +91-9100002737, +91-9392834024, or info@zivafertility.com.
