FOODS TO HELP YOU GET 'FERTILITY FIT'

If you are hoping to get pregnant in the near future, there are a few lifestyle changes you could make to help improve your fertility.

If you are trying to get pregnant, there are a number of things you need to think about, including your diet and whether you are getting enough exercise.

Alison Hall, OVA's Director of Nutrition and fertility nutritionist, has shared her expert tips for looking after your reproductive health.

Rainbow of fruits and vegetables

Eating a healthy diet with a variety of fruits and vegetables can help improve the quality of your eggs and sperm.

"When it comes to egg quality and sperm quality, the smallest steps can make a big difference," Alison explains. "More colours mean more diversity and this gives us an abundant mix of nutrients."

The nutritionist adds that antioxidants, found in many fruits, vegetables, nuts, poultry, fish and more, are "vital for fertility" and fight oxidative stress that can damage egg and sperm health.

Broccoli and raw carrots

These two vegetables can help with oestrogen metabolism and hormone balance.

"A hormone superhero is the humble broccoli. Together with other cruciferous vegetables (kale, Brussels sprouts, cabbage, cauliflower, chard etc) broccoli is rich in sulforaphane which helps rid the body of excess oestrogen, which can be really helpful in conditions like PCOS and endometriosis," Alison states.

Meanwhile, raw carrots absorb excess oestrogen, helping to clear it from the body.

Tomatoes

Tomatoes are rich in vitamin C and can help protect cells from DNA damage, among other benefits.

"Tomatoes contain lycopene which can help with sperm health, by protecting cells from DNA damage and they are rich in vitamin C which helps support egg health too," Alison says. "Cooking your tomatoes helps our body absorb lycopene more efficiently, making it even more beneficial."

In addition to your diet, these lifestyle tweaks can also help:

Sleep

According to the expert, a lack of sleep can lead to a reduction in reproductive hormones and an increase in stress hormones.

"Sleep is so important for fertility. Melatonin is not only our sleep hormone but it's also a potent antioxidant that our ovaries love for cell protection," Alison shares. "Aiming for 7 to 8 hours sleep a night allows our body to rest and repair and produce enough melatonin to support fertility."

Daily movement

Finally, it is important that you move your body in some way every day.

"Exercise helps to improve blood flow, reduce stress, and maintain a healthy weight, all of which help to improve egg and sperm health. Even a little bit of daily movement can be a gamechanger," she says.

2025-01-10T12:39:26Z