Today, many factors can affect couples hoping to have a baby. Stress, irregular eating habits, a rise in chronic conditions and lower physical activity are among the influences that can affect fertility and delay conception. About 15% of couples experience difficulties for these reasons — yet when couples pay attention to their nutrition and lifestyle, they can meaningfully improve their fertility. So what should couples hoping to conceive focus on in their eating?
1. Eat antioxidant-rich foods
Antioxidant minerals like folate and zinc help improve egg quality in women and sperm quality in men, by protecting your cells from the damage caused by free radicals. Studies support this: one found that men who ate about 75 g of walnuts a day improved their sperm quality, and in another study of 60 couples undergoing IVF, those who took antioxidant supplements had a 23% higher rate of conceiving. In short, eating enough fruit, vegetables and raw nuts and seeds like walnuts and almonds gives you antioxidant vitamins and minerals — vitamin C, vitamin E, folate and zinc — that can help support your chances of conceiving.
2. Don't start the day without breakfast
A healthy, balanced eating plan can't be imagined without breakfast — and couples hoping to conceive should take care to start the day with a healthy one. A study on polycystic ovary syndrome (PCOS), a common cause of hormonal imbalance that can make conceiving harder, found that women with the condition who started the day with a healthy breakfast lowered their insulin levels by 8% and their testosterone levels by 50%. A healthy breakfast has a big effect on your appetite, hormones and blood sugar — so always begin the day with one.
3. Stay away from trans fats
If you want to grow your family, choose healthy fats over trans fats. The high trans-fat content in the fast food we often eat out can reduce insulin sensitivity and affect the ovaries. Instead of high-trans-fat foods, don't neglect beneficial fats like raw almonds, hazelnuts, flaxseed and chia seeds.
4. Choose low-glycaemic-index foods
Glycaemic index reflects how much a carbohydrate raises blood sugar. Choosing low-GI foods helps you stay fuller longer, lowers insulin and helps regulate the menstrual cycle. One study found that women who ate high-GI foods had a 78% higher risk of infertility. To support fertility, favour high-fibre, low-GI foods like whole-wheat bread and pasta, bulgur, quinoa and brown rice, and move away from refined-sugar, low-fibre foods that cause sudden blood-sugar swings.
5. Increase your fibre
Fibre matters for your digestion, blood-sugar balance and staying in shape. Increasing your daily fibre can support both your chances of conceiving and your overall health. Enrich your snacks with dried and fresh fruit, make raw and cooked vegetables a habit, and include fibre sources like oats, brown bread, bulgur, brown rice and quinoa.
6. Limit your caffeine
High caffeine intake can affect fertility. One study found that consuming more than 500 mg a day makes it harder to conceive, and high caffeine intake has also been linked to miscarriage. Take care to stay under 300 mg a day. (For reference: a 220–240 ml cup of coffee has about 85 mg, the same amount of tea about 24 mg, and a 30 g piece of chocolate about 8 mg.)
7. Step into a more active life
You don't need to be a professional athlete — but increasing your movement can make conceiving easier. Research shows that when physical activity drops, so do the chances of conceiving. Increasing activity doesn't mean spending hours at the gym: short walks, using public transport, and taking the stairs all help. Note that excessive exercise can also affect fertility negatively — consult a fitness professional for a program that suits you.
8. Relax a little
High stress is a major factor that reduces fertility. Research finds that 30% of women attending IVF clinics experience intense stress, anxiety and depression, and the hormonal changes that come with stress can delay conception. If you're finding it hard to cope, consider seeking support from a psychologist.