Dealing with infertility can be a demoralizing experience for men and women. Fortunately, the condition is not without a cure; in most people, changing certain lifestyle habits and consuming specific foods can help restore their fertility. Therefore, couples need to make a concerted effort if either of them have been diagnosed with infertility and they desire to start a family. Aside from treatments and therapy, here are some tips to boost fertility naturally:
Get enough sleep
Sleep is closely connected to a person’s ability to procreate. If a person sleeps well, then their melatonin and other hormonal levels are perfectly balanced, which directly plays a part in boosting their fertility. Research studies have found that irregular and low sleep periods can affect melatonin and serotonin levels in people, especially women. Also, for women, low levels of these hormones result in a shorter time gap between ovulation and menstruation, an occurrence that marks low fertility in them. The shortness of this phase is directly linked with an inability to conceive.
Additionally, a lack of sleep also destabilizes the body’s ability to regulate hormones like cortisol, insulin, and adrenaline. All of these issues cause fertility levels to dramatically reduce in people.
Exercise regularly
Physical activity is absolutely essential to keep one’s fertility high at all times. A sedentary lifestyle is one of the main causes of infertility and impotency in males and females. There are many connections between exercise and fertility. For one, intercourse is a strenuous activity and therefore, one needs to be physically fit to be able to perform well in bed and satiate themselves and their partners to the fullest when it comes to sex.
Additionally, exercise has been known to reduce stress levels in people and help maintain a healthy body weight consistently, which can be incredibly helpful in keeping one’s fertility high. One of the other positive effects of exercise that aid fertility is the ability to help keep one’s blood pressure under check.
At the same time, excessive amounts of exercise can have the opposite effect on fertility too. For instance, if a person does not have enough body fat, they will find it harder to ovulate (for women). Causing an anovulatory state in people is a major reason why one should not push themselves too much during exercise or spend large, possibly absurd amounts of time working out every day. Simple physical activities, such as walking, jogging, cycling, and pushups, done daily are just as effective as any other exercise.
Eat plenty of nuts
Rather than opting for options that come with a ton of side effects and long-term health hazards, it is always advisable for people to check out natural solutions to get the best results. This is especially true for restoring or boosting one’s fertility levels. Foods rich in antioxidants are generally recommended for people to boost their fertility in a natural and organic way.
There are not many foods out there that can compare to nuts in terms of the sheer amount of antioxidants they possess. Nuts of all kinds, including groundnuts, hazelnuts, cashew nuts, and almonds, are effective for fertility boosting. Antioxidants, such as zinc and folate, tend to dramatically improve fertility in men and women. These elements can deactivate volatile free radicals in the body; typically, these radicals are the main cause of damage to one’s egg cells or sperm.
Apart from nuts, foods such as grains, fruits, green leafy vegetables, and fatty fish are also filled to the brim with antioxidants such as folate, beta carotene, lutein, and vitamins C and E, as well as a host of other incredible nutrients and components.
All in all, nut-rich foods are definitely at the top of one’s priority list if they are seeking tips to boost fertility naturally.
Eat a big, heavy breakfast
Research has found that eating a heavy breakfast is good for women looking to enhance their fertility levels. For example, a heavy breakfast can improve the hormonal effects associated with polycystic ovary syndrome (PCOS), a massive reason for infertility in women. Eating a heavy breakfast can also reduce insulin and testosterone levels in women. These two elements have also been frequently linked with infertility in women.
Now, one needs to be careful with this meal-based lifestyle change too. A heavy breakfast must be complemented by a moderate to small-sized lunch and dinner. In case one consumes a heavy breakfast, lunch, and dinner, then they simply increase the fat quantity in their body and also muscle mass. An increase in both of these can negatively affect one’s fertility.
Consume lesser rice and soft drinks
Foods that contain refined carbohydrates are among the worst ones to have for those battling infertility. Foods such as soft drinks and white rice contain tons of refined carbs. These carbs contribute very little apart from spiking one’s blood sugar and insulin levels, both of which can seriously reduce one’s sex drive and overall fertility. Insulin, specifically, has adverse ovarian effects in women. High levels of insulin in the blood can reduce the amount of ovarian hormones a woman’s body makes. This automatically dents their reproductive abilities too.
Apart from these tips, some other natural ways to boost fertility are keeping stress levels under control, reducing caffeine intake, and staying hydrated throughout the day.
Detox water is water that has been infused with fresh fruits, vegetables, or herbs for added flavor. It is also known as infused or flavored water. It is easy to make your detox water at home with different combinations of ingredients. As it doesn’t utilize the pulp or sugar from the ingredients and is merely an infusion, it is also low in calories. This makes it a popular addition to many healthy meal plans.
Benefits of flavored water
There are several health benefits associated with drinking flavored water, depending on the combination of ingredients used. Some of the benefits are:
Keeps you hydrated: Drinking infused water can help keep your body hydrated, so your vital organs can function at an optimal level. Flavored water is a great, low-calorie option if you do not enjoy the taste of regular, plain water.
Helps burn calories: Maintaining a regular intake of fluids (either regular or infused water) can also temporarily boost the metabolic system, which helps burn more calories. According to certain reports, drinking 17 ounces of water can increase your metabolic rate by up to 30% for an hour. Drinking water has also been linked to reduced hunger, which can help lower calorie intake.
Aids in digestion: Hydration is necessary for maintaining good digestive health and having regular bowel movements. Fluids help food move through the body with more ease, helping you avoid constipation.
Improves mood and energy levels: Increasing water intake can help boost your mood and give you more energy. This is because even mild (1%) dehydration has been linked to bad moods, decreased concentration span, and headaches. Drinking infused water is a great way to enhance your mood and stay hydrated with a fresh burst of flavor.
Enhances immunity: Flavored water may help enhance your immune system, especially when infused with ingredients rich in vitamin C, such as lemon, lime, or strawberries. Although there is no conclusive data on how much impact it can make, it may help improve your nutrient intake by small margins daily.
Popular detox water recipes
To make detox water, you need to chop all your ingredients and add them to cold or hot water, based on your preferences. If you are using cold water, let the concoction sit in the refrigerator for a few hours before drinking it. This will allow the flavors to seep into the water. Remove any fresh ingredients from the water after infusion to avoid decomposition. Some popular infused water combinations are:
Cucumber and mint: When infused overnight, cucumbers give a subtle flavor to the water. They contain vitamins A and C, along with minerals like silica and potassium. Mint adds a fresh flavor to the water and can help aid digestion. If you are keen on maximizing the benefits of this concoction, consider adding some lemon juice to it as well.
Lemon and ginger: Lemon and ginger flavored water (or tea) can provide relief from nausea, improve immunity, reduce the risk of cardiovascular and liver disease, and offer pain relief. Ginger is popular as an anti-inflammatory ingredient in traditional home remedies across Asia, and lemon is a great source of vitamin C and antioxidants.
Lemon and cayenne pepper: Lemon is a great source of vitamin C and minerals like potassium, calcium, and magnesium. Combined with cayenne pepper in the form of infused water, it offers benefits like antifungal and immune-boosting properties. It may also help boost cardiovascular health, promote digestion, and regulate blood sugar levels.
Watermelon and mint: Watermelon and mint make for an exciting yet healthy combination for a fruity summer beverage. It combines the goodness of citrulline from the watermelon, which can help improve liver function and reduce the accumulation of fat in the cells, along with mint, which helps aid the digestive process.
Mango, pineapple, and lemon: Pineapple, mango, and lemon are rich sources of vitamin C and can help bolster our immune system. Infusing them in water may help you reduce calorie intake while still enjoying some of the benefits of vitamin C.
Grapefruit and rosemary: This flavor-packed water is great for people who are looking for a kick of vitamin C combined with the fresh taste of rosemary. Rosemary is also known to aid the digestion process.
Orange and lemon: If you are looking for bold, citrusy flavors, orange and lemon water is rich in vitamin C. If you are adding slices of these ingredients to your water, make sure you retain the peels as well, as they are a rich source of citrus oil.
Lemon and lime: Lemon and lime water, or regular lime-infused water, has several notable health benefits. It rejuvenates the skin for a youthful glow, improves digestion, helps fight infections and reduce inflammation, helps regulate blood sugar levels, and reduces the risk of heart disease and certain forms of cancer.
Strawberry and basil: Strawberry and basil water is another refreshing summer drink that is a good source of vitamin C, lutein, and zeaxanthin. Due to its contents, it can help provide hydration, boost immunity, and prevent heartburn.
Apple and cinnamon: Apple and cinnamon is another delicious detox water combination that may help increase energy levels, reduce menstrual pain, regulate blood sugar levels, and reduce the risk of heart disease due to the anti-inflammatory and flavonoid content of its ingredients.
The sinus and nasal areas are known for being incredibly sensitive. They can be affected by various factors, such as pollution, poor air quality, allergens, changing climate, humidity, ongoing diseases, etc. Food choices are another aspect that might aggravate issues such as nasal congestion and sinusitis. Foods such as kiwi, berries, pumpkin, papaya, and pineapple, are exceptional for sinus health. On the other hand, some of the worst foods in this regard are listed below.
Tomatoes
Tomatoes contain high levels of acidic content. So, eating tomatoes can increase a person’s histamine levels. Due to that, people with a history of allergies can suffer from allergic reactions and sinus inflammation. Tomatoes have several anti-inflammatory properties, but people with sinus issues shouldn’t eat the fruit too much due to its high acidity.
Furthermore, the high acidity in tomatoes also triggers acid reflux in people. It is bad, especially for people with a history of nasal and sinus issues.
Jalapeños
When people eat jalapeños or other hyper-spicy food items, they might notice that their nose starts watering almost immediately after eating some portions. Spicy foods facilitate the production of plenty of histamine in the body. Histamine, in turn, triggers inflammation and aggravates pre-existing allergic reactions in people. Therefore, one must think twice before dialing up the spice content in their food, especially if they suffer from sinus issues.
Frozen pizza
Pizza is considered an incredibly unhealthy food due to its high amount of processed elements. Even a single slice of pizza contains refined preservatives and taste enhancers that can cause damage to one’s cardiovascular system and digestive tract.
From a sinus perspective, pizza and frozen pizzas must be avoided as they contain high amounts of trans-fatty acids. Apart from the fact that these acids are not nutritional, they also cause inflammation if eaten in small quantities. Hydrogenated oil, a vital aspect of the fast-food industry, is the primary source of trans-fatty acids found in pizzas.
Cakes and pastries
Foods with refined sugars are never too far from the top of any list of the worst foods. For example, cakes, pastries, aerated sodas, and bakery products are filled with refined sugars. These sugars tend to cause inflammation, which, in turn, increases mucus production in a person’s body. As a result, one may experience nasal congestion and sinus issues if one eats these foods regularly. Cakes and pastries must be eaten in minimal portions, especially by people with sinus and nasal issues.
Milk and cheese
Dairy products are generally good for the body as they help strengthen the person’s bone health, keep them away from cardiovascular diseases, and help lower blood pressure. However, dairy products, including milk, cheese, yogurt, ice cream, and mayonnaise, have other properties that trigger nasal congestion and sinus-related issues.
Milk, for example, thickens the mucus inside a person’s body. It increases the chances of experiencing conditions such as nasal congestion and sinusitis. Moreover, a thicker mucus layer causes allergens to remain within the body, making allergic attacks and reactions last longer and more uncomfortable.
What’s more, the milk thickens mucus and stimulates its production. Therefore, people with nasal congestion are usually advised by healthcare experts to avoid milk and other dairy products for a while until their health significantly improves.
Bananas
Like milk, bananas also increase the production of mucus in the body. Additionally, bananas, especially if eaten during winter, can trigger sinus problems in people. Due to this, nutritional experts usually advise people not to eat bananas at night before bed. Doing so can clog one’s nasal cavity and cause shortness of breath while napping.
Nuts
All kinds of nuts can cause severe allergic reactions. Like some of the other foods on this list, nuts can increase the histamine level in some consumers. Therefore, someone with sinus problems or who experiences frequent bouts of nasal congestion is advised to steer clear of walnuts, hazelnuts, almonds, and other kinds of nuts. Furthermore, nuts are also high in omega-6 fatty acids, which worsens the condition.
Beef and pork
Red meat-based foods such as beef and pork are also on the list of foods to avoid to keep one’s nasal health in check. Such food items contain high amounts of protein, which causes mucus accumulation in the body and worsens sinusitis symptoms in people with the condition.
Sunflower oil
Sunflower oil contains high amounts of omega-6 fatty acids, a nutrient that aggravates sinus issues in people. Usually, foods rich in this essential nutrient are good for the body as they contain plenty of antioxidative properties. However, this element has also been found to worsen the severity of nasal irritation and congestion. If one eats foods containing omega-6 fatty acids, one will experience issues caused by sinus inflammation.
In short, eating foods such as tuna, sunflower oils, cured meats, and other items containing omega-6 fatty acids is not advisable for people with sinus issues.
Apart from these foods, one must not eat chocolates, pasta, and nuts to maintain sinus health and avoid problems such as nasal congestion. Instead, one can opt for bright-colored veggies and certain fruits that help reduce inflammation and the buildup on the sinuses.