Infertility is a condition that lowers the chances of a couple conceiving despite having regular unprotected sex. It is a condition that affects reproductive organs of both men and women and interferes with the ability to bear children. Research estimates that around 10% of women of ages 15 years to 44 years, experience challenges conceiving or carrying a pregnancy to full term. Additionally, across the world, 8 to 12% of couples face fertility problems. The main symptom of infertility is the failure to get pregnant despite a couple having frequent unprotected sex for at least a full year.
Various risk factors cause infertility including age, smoking, alcohol, eating disorders, being overweight, poor diet, lack of exercise, mental stress, exposure to certain chemicals, or sexually transmitted infections. While many people are aware that fertility decreases as one gets older, it is critical to realize that even during the most fertile years, lifestyle choices, as well as external factors, can interfere with a woman or man’s chances of having a healthy baby. This article discusses strategies to help with infertility.
1. Healthy Diet
Unlike other factors that impede fertility that one cannot control such as age and genetics, there are other factors such as diet that one can control. Food habits are closely linked to the quality of life for men and women in regards to their reproductive health. Not only do food habits affect present lifestyles, but they also have the potential to cause disorders such as irregular menstruation, dysmenorrhea, and spermatogenesis.
Furthermore, having an unhealthy weight has been shown to interfere with the production of hormones; which often makes it difficult for women to become pregnant. As a woman exceeds her healthy weight, she begins to experience reduced ovarian function. Also, studies show that women who become obese at around the age of eighteen typically develop polycystic ovary syndrome (PCOS) and experience difficulties with fertility. Further, being underweight can also cause problems with fertility. Therefore, it is imperative to maintain an ideal body weight through healthy diet.
Common diets in contemporary society include high intake of red meat, refined grains, sugary desserts, high sugar drinks, high levels of processed meats, and high-fat dairy products. Further, the diets are devoid of vitamins and minerals. It is advisable to eat more complex/slow carbs and avoid eating the highly processed ones. Highly processed carbs such as cakes, cookies, and white bread are converted by the body into blood sugar. Opting for good carbs such as those found in whole grains, vegetables, and fruits, is beneficial to blood sugar levels; subsequently improving ovulation. Also, it is advisable to avoid trans-fats such as those in snack foods and French fries and instead opt for healthy unsaturated fats.
The ideal protein should be one extracted from plants such as beans. Proteins from red meat are not recommended. Additionally, whole milk is preferable as compared to full-fat dairy foods such as yogurt. It is also important to avoid too much coffee.
2. Fertility Supplements
Contemporary scientific knowledge about nutritional supplements for boosting male and female fertility is now remarkably robust. The main aim of such supplements is to balance one’s hormones and improve health and thus aid with successful conception.
Research shows that vitamins and minerals are crucial for couples seeking to conceive. Even the best diets often lack all the necessary nutrients to aid in conception. Therefore, supplements are ideal additions to improve chances of conception. Some of the important fertility supplements include folic acid, omega 3 fatty acids, vitamin E, Zinc, L-Carnitine, Beta-Carotene, Selenium, and Vitamin C.
Folic acid is a crucial component in the production of the genetic material DNA and RNA and thus ensures that the baby’s genetic code is intact. In addition, zinc deficiency is known to lower fertility and increase the risk of having a miscarriage. In this regard, zinc plays a crucial role in the utilization of the reproductive hormones progesterone and estrogen.
In men, zinc is crucial in ensuring the integrity of sperms. Selenium is an antioxidant and thus helps in protecting the body from reactive agents known as free radicals. Additionally, selenium improves the formation of sperms, prevents birth defects, and miscarriages. As for Omega 3 fatty acids, they improve the function of hormones and help control inflammation.
3. Decrease Stress
The contemporary work environment is associated with fast-paced, high-stress working conditions. Stress has become commonplace for most jobs. However, it is important to recognize the fact that stress is not a good thing for the body. For individuals who have high levels of the enzyme linked to stress, it is often harder to get pregnant. Some studies posit that women who are looking to become pregnant should adopt a program that helps manage stress. Typically, if fertility tests are conducted and no culpable medical reason for infertility is identified then stress might be the cause of infertility.
During high stress, the hormone adrenaline is released by the body. The hormone tends to impede production of progesterone, which is an essential hormone for fertility. Instead, adrenaline causes the production of prolactin; a hormone known to cause infertility. Additionally, the body responds to adrenaline and recognizes that conditions are not ideal for conception to occur.
It is essential to create time for leisure as it can help decrease stress levels and improve mental as well as emotional health. One way to lower stress is to eliminate the stressors in one’s life such as a stressful job. Also, changing the way one reacts to stressful situations is crucial. Controlling how one reacts also has a big impact on the body’s health. Further, the individual should inculcate habits that help decrease stress. In some cases, individual and group counseling sessions are of tremendous help in reducing stress.
4. Get More Sleep
Good quality sleep plays a crucial role in the quality of sperms and eggs. Research shows that sleep problems, interrupted sleep cycles, and sleep disorders have a negative impact on fertility. In one study, the findings showed that night shift workers tend to experience irregular menstrual cycles causing difficulties in conception.
During sleep, the levels of melatonin increase. In essence, melatonin aids in the development of good quality eggs as well as a good ovarian reserve. In the absence of adequate sleep, melatonin levels become imbalanced and the body enters into a state of stress due to the production of cortisol. Therefore, essential resources such as nutrients needed for optimum fertility conditions are thus diverted to other compensatory functions such as recovery from stress. Evidently, it is vital to get more sleep to alleviate infertility.
5. Exercise to Balance Hormones
It is important to engage in moderate exercise as it helps improve menstrual cycles and overall health of an individual. Research also shows that physical activity in combination with weight loss for obese women can improve fertility. However, overly intense exercise can cause difficulties with hormones. Therefore, it is imperative to ensure that one engages in moderate exercise to balance hormones in the body. In situations where energy demand is greater than the dietary intake, such as in female athletes, intense exercise can result in hypothalamic deterioration and interruption of gonadotropin-releasing hormone which subsequently results in menstrual abnormalities. Exercise is also good for men. Physically active men tend to have better sperm parameters when compared to inactive or overly active men
6. Chiropractic Care
Chiropractic care involves the improvement of the health of the spinal column, related nerves, as well as bone geometry without the use of surgery or drugs. The nervous system is a crucial component in maintaining fertility. In some cases, fertility complications arise due to an inefficient nervous system.
Therefore, chiropractors, who specialize in the nervous system, can reduce interference affecting the nervous system. Improvement in the nervous system ensures optimum function of various organs. Some of the chiropractors usually have an interest in the prenatal and postpartum care, and thus go for additional training. The certifications that indicate that chiropractors have qualifications in mitigating infertility and working with pregnant mothers include DACCP, CACCP, Webster Certified, and ICPA.
7. Essential Oils
There are various hormones known to improve fertility by ensuring hormonal balance, reducing stress, lowering inflammation, ensuring optimum endocrine function, enhancing healing, and lowering stress levels. Some of the effective essential oils for improving fertility include German Chamomile, Geranium, Yarrow, Calendula, Rose Otto, Damiana, Ginger, Cedar-wood oil, and Lavender oil.
German Chamomile possesses anti-inflammatory properties that help lower pain due to cysts. Additionally, the essential oil is known to increase the probability of conception. As for Geranium, it works by balancing hormones and regulating menstrual cycles. Further, the oil aids in calming emotions and relieving stress.
As for Clary Sage, it is an effective remedy for decreasing menstrual cramps. Studies also show that it can help improve balance in the menstrual cycle via its estrogenic effects. Cedar-wood oil works by aiding the breakdown of the infertile mucus in women. Moreover, the woody aroma can alleviate stress experienced due to infertility.
