Fertility is a mystery that has intrigued humanity since time immemorial, and even more so today: approximately one in six couples faces difficulties conceiving. The answer to why some women achieve it easily while others face enormous challenges is complex and depends on multiple factors.
Within the great puzzle that makes up female fertility, diet plays a fundamental role. Every bite we take is like the fuel we put in the car, and we all know that making a mistake when refueling can have serious consequences on the operation of the engine. Similarly, the nutrition a woman provides to her body can have a direct impact on her ability to conceive and carry a healthy pregnancy to term.
How does what we eat connect with the ability to create life?
In recent decades, the Western diet has been imposed, based on high consumption of processed foods, fast food, red meat, high-fat dairy products, sweets and sugary drinks. This dietary pattern is unbalanced and involves excess calories, which can lead to overweight and obesity.
It has been seen, for example, that trans fats (mainly present in processed products such as pastries, pastries, fast food and snacks) promote insulin resistance (difficulty regulating blood glucose levels) and increase inflammatory markers.
Additionally, fat cells produce proteins, such as adiponectin and leptin, that can interfere with reproductive hormones. For example, adiponectin is capable of reducing the secretion of key fertility hormones, while leptin potentially decreases the production of estrogen and progesterone, essential in reproduction.
Also, high intake of carbohydrates with a high glycemic index, such as soft drinks or sugary drinks, is associated with insulin resistance and hyperinsulinemia, once once more affecting the ability to conceive.
In a Mediterranean key
Current evidence supports the Mediterranean diet as the most favorable nutritional pattern for promoting fertility. This style of eating is characterized by being rich in fruits, vegetables, nuts, legumes, whole grains and healthy fats such as olive oil.
Studies conclude that women who follow this diet have better reproductive health thanks to mechanisms related to weight control, reducing inflammation and oxidative stress, and improving mental health. In addition, folic acid supplementation, essential during pregnancy to prevent neural tube defects, can also promote regular ovulation and improve egg quality, which is essential for fertility.
Do women with fertility problems eat as well as they should?
During the Covid-19 pandemic, we face unprecedented challenges. In this context, our research group Lifestyle and health She was interested in how confinement might have affected the eating habits of women with reproductive problems.
The results of the study showed that, despite the foreseeable changes in diet as a result of confinement, women did not modify their dietary pattern compared to the previous situation. However, we did observe that only a small percentage of the participants met the recommendations for high adherence to the Mediterranean diet.
This suggests that there is still room to improve women’s nutrition in order to enhance their reproductive health.
And what should be put on the plate?
Here are some nutritional recommendations to improve fertility:
- Mediterranean diet: Apart from the foods mentioned, include oily fish rich in omega-3 fatty acids and legumes such as lentils, which are excellent sources of plant protein and fiber.
- Folic acid: It is a good idea to talk to your doctor regarding supplementing this vitamin. In addition to leafy green vegetables and legumes, you can also get folic acid from fortified foods like whole-grain cereals and breads.
- Antioxidants: It is advisable to add a wide variety of fruits and vegetables of different colors – such as berries, citrus fruits, carrots, tomatoes and spinach – to daily meals to ensure obtaining antioxidants.
- Avoid processed foods and fast food: Better to opt for fresh and homemade products. It is a good idea to plan meals in advance to avoid resorting to unhealthy options when you have little time.
- Avoid alcohol: While moderate consumption may be acceptable, it is best to limit your intake, especially if you want to conceive. Infusions or water with lemon will satisfy hydration needs and allow you to enjoy a non-alcoholic drink.
In conclusion, it is time to carefully consider what women in a position to become pregnant put on their plate, as each bite can influence their ability to create life.
Gemma Biviá Roig, Biologist and Physiotherapist. Professor and researcher. Department of Nursing and Physiotherapy, CEU Cardenal Herrera University
This article was originally published on The Conversation. Read the original.
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