Have you been trying to conceive but been unsuccessful even after a year? Do you feel stressed about getting pregnant because of irregular periods or other reproductive health issues? Do not panic; at least 10% of women have some form of infertility on average. Numerous factors, including hereditary factors, lifestyle factors, and environmental situations, may be to blame for this. Due to their fast-paced lifestyles and lack of nutrient-dense diets, infertility in females rises in comparison to male infertility. However, this condition is treatable with the right medical attention, a healthy lifestyle, and a balanced diet.

What is Infertility in females?

Infertility is a condition that impairs or limits one’s capacity to become pregnant and give birth to a child. For heterosexual couples, one-third of infertility causes are attributable to male issues, one-third to female issues, and one-third to a combination of factors or unidentified causes. Female infertility, often known as “female factor” infertility, is the term used when the female partner is proven to be the cause of infertility. Infertility in females is often diagnosed when a woman has attempted to become pregnant (using unprotected sex) for a period of 12 months without succeeding.

How Common is Female Infertility?

All of a woman’s eggs are there when she is born. Her eggs decrease in quality and number as she ages. Every month, a woman in her early to mid-20s has a 25 to 30% chance of becoming pregnant. The likelihood of getting pregnant by age 40 is about 5%.

Causes of Infertility in females:

The following are some of the causes linked to infertility in females

• Hormonal disorders – polycystic ovary syndrome, hyperprolactinemia and thyroid problems (hyperthyroidism or hypothyroidism)
• Reproductive health-related issues -Uterine or cervical abnormalities (Cysts, fibroid formation)
• Fallopian tube damage or blockage
• Endometriosis (tissue that normally lines the inside of the uterus grows outside the uterus).
• Early Menopause – before 40 years of age
• Pelvic-related problems and surgery
• Age – the quality and quantity of which makes it difficult o conceive eggs decreases as the women ages 
• Diseases that are associated with the absence or delay of menstruation -diabetes, celiac disease, and several autoimmune illnesses like lupus
• Smoking and excessive alcohol consumption
• Being underweight/overweight
• Repeated miscarriages

Also, check PCOS: How to manage it?

Symptoms:

The below-mentioned symptoms imply that the woman is not ovulating:

• Inability to conceive
• Very long (35 days or more) or very short (21 days or less) menstruation cycle
• Irregular periods or Absence of periods

Tips and Remedies to boost fertility:

A healthy diet rich in nutrients along with some tips helps to improve fertility. The following are some tips to manage and prevent infertility in females.

• Maintaining Healthy Routine: “A healthy body leads to a healthy mind”. Keep in check your weight and maintain a healthy weight. Practice eating healthy and keeping yourself active physically by doing workouts regularly.

• Tracking the ovulation cycle: The three days just before ovulation are generally considered the most fertile, with the highest chances of conception.

• Healthy Diet: Consuming foods that are rich in all required nutrients like protein, iron, zinc, folic acid and Vitamins C and D (Note: Avoid Junk foods, refined foods and refined sugar and high-fat foods)

• Maintain a Healthy Weight: Weight management is really important as being too thin or being too fat can affect the fertility rate.

• Quit Smoking and Alcohol consumption: Alcohol can alter oestrogen levels, which can harm the developing foetus and delay egg implantation. Two glasses a day are said to lower fertility by as much as 60%. Smoking can lead to greater damage to DNA levels leading to birth defects in babies.

• Reduce the intake of caffeine: As per research, coffee can delay conception. More than 5 cups of coffee per day have been linked to reduced fertility. 

• Be cautious around toxic chemicals 

• Check the label before using any lubricants to see if they kill sperms

• Have a stress-free lifestyle: Do yoga and meditation to keep your mind and body calm and away from stress. Have an 8-hr good night’s sleep which is very much important for conception.

• Have a happy and healthy sexual life

Foods that help in improving fertility:

Cabbage:

It can assist in regulating oestrogen metabolism and protect against the development of fibroids. Cabbage also aids in the prevention of endometriosis, a condition affecting the uterine lining tissue. It contains vital vitamins and minerals, and its di-indole methane content can effectively balance the oestrogen metabolism.

Green Leafy Vegetables:

Fertility-enhancing elements are found in green leafy vegetables. They include lots of antioxidants, folic acid, and iron. Organ performance can be enhanced by eating green leafy vegetables.

Also, check Health benefits of Vegetables

Broccoli:

Iron, folic acid, and antioxidants are all abundant in broccoli. Broccoli’s iron content aids in preventing postpartum anaemia. Additionally, broccoli contains a lot of vitamin C, which promotes egg development and helps with ovulation.

Banana:

Bananas, which are a great source of vitamin B6, can help regulate your menstrual periods. Fertility can be enhanced and the chances of conception are increased by having a regular menstrual cycle. In addition to being low in fat, bananas also offer vital nutrients that provide energy. They consequently serve as a nutritious snack.

Salmon:

Salmon contains Omega-3 fatty acids, which can improve your body’s reproductive hormones and reduces inflammation and boost the likelihood of conception.

Also, check Omega-3 Rich food sources

Citrus Fruits:

Citrus fruits like lemon, orange, and grapes are rich in vitamin C, which helps facilitate the release of eggs from the ovaries.

Eggs:

Egg yolks are a great source of DHA, choline, and vitamin B12, and eggs are a good source of protein which increases the fertility rate. However, avoid eating raw eggs since they could impair the growth of your unborn child.

Manganese-rich foods:

One of the best examples is pineapple which helps in ovulation and boosts fertility.

Colourful Fruits and Vegetables:

Fruits and vegetables have more phytonutrients and plant components when they are a darker shade of colour. These foods are loaded with phytonutrients, plant-based chemicals, and vitamins that can increase fertility.

Also, check Health Benefits of Fruits for kids

Complex Carbohydrates:

Regular consumption of complex carbohydrates can help avoid an insulin rise that could interfere with the reproductive hormones. A crucial macronutrient which provides a rich source of vital fats, vitamins, and minerals. Since obesity has been associated with reduced fertility, maintaining a healthy weight is helpful for conceiving more quickly.

Foods to Avoid:

The following are the foods to be avoided to reduce or prevent infertility in females and boost fertility.

• Caffeine
• Fish with high-mercury level 
• Trans Fats and junk foods
• Refined/ processed foods ( Harmful side effects of Preservatives for health)
• Refined Sugar
• Avoid low-fat diets

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