When it comes to improving fertility, you should know that it is something that many couples can use. Almost 15% of all people have some problems regarding conception. Many reasons contribute to this. However, what is more important is that there are many ways to help with fertility problems. Although most of them are quite simple, they can significantly increase fertility. Take notes:

Focus on a bigger breakfast: Women with fertility problems should know that a bigger breakfast can help solve the problem. According to studies, a better breakfast improves the hormonal consequences of polycystic ovarian syndrome (PCOS), which is one of the main contributors to infertility. Normal-weight women who eat more calories for breakfast show reduced insulin and testosterone levels. In addition, they ovulate 30% more than women who eat less breakfast. Keep in mind that increasing your breakfast without decreasing your calorie intake for the rest of the day can lead to weight gain.

Reduce carbohydrates: Many doctors recommend a low carbohydrate diet for women with PCOS. The main reason for this is that the risk of infertility increases with higher carbohydrate intake. According to some studies, women who consumed more carbohydrates had a 78% higher risk of ovulatory infertility than women who adopted a low-carb diet. Taking into account the type of carbohydrates is also essential. In that sense, the refined carbohydrates found in sugary drinks and foods are absorbed by the body very quickly. This causes a spike in insulin levels, which increases the chances of PCOS.

Eat more foods rich in antioxidants: Zinc and folic acid are essential to improve fertility for both men and women. They do this by deactivating free radicals that damage eggs and sperm in the body. As a result, the chance of conception increases significantly. Foods that contain antioxidants are cereals, nuts, vegetables, and fruits.

Eat more fiber – Fiber can go a long way in helping your body get rid of excess hormones and maintain a balanced blood sugar level. Foods like beans and whole grains can remove estrogen by binding to and then removing hormones. Even small amounts of fiber (10 grams daily) could lead to significant improvements in fertility.

Eat high-fat dairy: Low-fat dairy increases the risk of infertility, while high-fat dairy may actually lower it. Try replacing a single serving of low-fat dairy with a high-fat item, like a glass of whole milk, for example.

Exercise your body: Many studies point to the fact that a sedentary lifestyle leads to a higher risk of infertility. Regular exercises not only nullify this effect, but also contribute to enhancing weight loss efforts and increasing well-being. However, you should know that excessive exercise could have an adverse impact on fertility. Moderation is key.

Relax – with an increase in stress levels, the levels of hormones in the body change in favor of those that reduce fertility. It is estimated that almost 30% of women experience problems with long work hours and stressful jobs. You need to find a way to combat stress, whether it’s through a hobby, meditation, yoga, or some other activity.

As you can see, there are quite a few ways to reduce the risk of infertility. It is up to you to implement these strategies in your life.