How Your Diet Affects Your Fertility
One in seven American couples has difficulty conceiving a child. After a year of trying unsuccessfully to get pregnant, many couples seek medical help for infertility. Research (the Nurses Health Study) has indicated that diet is one of the lifestyle choices that can influence fertility.
As part of the University of Michigan Center for Reproductive Medicine’s educational series for couples facing infertility, Terrie Holewinski, dietitian, University of Michigan Hospitals and Health Centers,
presented on the topic “Eating for Fertility” in November.
As a dietitian, Holewinski’s goal is to help people eat healthier, resulting in feeling better, and increasing their chances to conceive. Holewinski’s presentation included examples of how food affects the body. She says many women don’t realize “how their bodies are working against them.”
Insulin
Insulin plays a central role in infertility because when the pancreas secretes too much insulin, it stimulates ovarian insulin receptors. Those receptors cause the ovaries to produce greater then normal amounts of testosterone, and increased testosterone inhibits ovulation.
Carbohydrates
The same Nurses Health Study showed that eating a lot of easily digested carbohydrates increases the odds of ovulatory infertility, while eating more slow digesting carbs decreases the odds. Holewinski always recommends “when you have a carb to have a good source of protein with it and a healthy fat.” That combination doesn’t make blood sugar spike as high and helps with drops in blood sugar.
Whole Grains
Whole grains help keep your blood sugars more level and reduce carbohydrate cravings. Holewinski says, “Pasta is not the villain it’s often made out to be.” Whole grains are now available in the grocery store. They are an excellent alternative to mashed potatoes or white rice.
Beverages
Women should aim to drink 48-64 ounces of water each day. Holewinski says how much you need depends on what you eat, how active you are and the temperature and humidity. She suggests having a glass of water with meals and a glass between meals, and if plain water doesn’t appeal to you, try club soda, mineral water or other fizzy water. It that’s still boring, add a slice of lemon, a wedge of lime or a splash of juice. The goal is to get more water with fewer calories. Limit sodas, juices and other sweetened beverages to avoid carbohydrate overload and weight gain.
Many women are surprised to learn that their healthy choice of “skim milk” includes the loss of the sex hormones attached to fat globules. Skimming off the milk fat whisks away more of the female hormones leaving more male hormones in the lower fat milk. Excess male hormones can prevent follicles from fully maturing and suppress ovulation.
Women may want to temporarily switch to full fat milk or dairy products to increase their chances of becoming pregnant. It might be necessary to do some dietary readjusting to keep your calorie count and your waistline from expanding.
Holewinski says, “For fertility and long term good health, go for whole grains, beans, vegetables, and whole fruits, food that provide carbohydrates slowly into the blood stream.”
Avoid Trans Fats
Higher fat affects hormonal balance and ovulation. Trans fats are now listed on the nutrition facts labels. Holewinski cautions that due to a loophole in the labeling law, foods that contain up to 0.49 grams of trans fat per serving can indicate zero grams of trans fats proclaiming “no trans fats’ on the front of the package. She says, “Be on the lookout for the phrases like partially hydrogenated vegetable oil and vegetable shortening that signal the presence of trans fats.”
Body Mass Index
Aim for a healthy weight. If you are too lean, gaining 5 to 10 pounds can sometimes be enough to restart ovulation and menstrual periods. If you are over weight, losing 5 to 10 percent of your current weight is often enough to improve ovulation.
Health eating is also important for men’s fertility. Recent studies have shown a link between what men eat and their fertility. A 2011 study linked diet to mobility and quality of sperm. Holewinski says that it makes sense “that men need to fuel their bodies adequately and take an active role in their health.”
Healthy Choices
Holewinski says, “Physical activity and exercise is a good way to keep blood sugar and insulin in check, not to mention control weight, strengthen the heart and lungs, build bone density and improve your health.”
An additional benefit for men and women who are making positive choices for their diet and health is feeling like they are more in control.
The University of Michigan Center for Reproductive Medicine offers educational sessions to the community, that aren’t limited to U-M patients.
