Your eating habits have a significant impact on your fertility. When you are planning to conceive you will have your family and friends telling you what to eat and what not to eat based on their own experiences and what they read online. Even the experts from the leading test tube baby centre in Noida recommend healthy dietary modifications to couples who are planning to conceive, both naturally or using assisted reproductive means. With so many diet options available nowadays, it becomes rather difficult to choose which one will suit you the best. A lot of you must have heard about the Mediterranean diet. If not, this blog is your ultimate guide to understanding what it means and how it can help to boost your fertility.
Let us start by answering a simple question, ‘What is a Mediterranean diet?’
Based on the traditional eating habits of the people from countries surrounding the Mediterranean Sea, the diet dates back to the 1960s. Unlike most other diets, it is not a single prescribed diet but involves long-term eating patterns that may differ from one person to another. The diet is predominantly marked by a significantly higher intake of the following
- Plant-based food items like fruits, veggies, cereals and nuts and healthy fats like avocado and olive oil
- Moderate intake of white meat, that includes fish and chicken
- Low intake of dairy products, sugar and processed meat
It is not only what we eat but also so how we eat it, that matters. It is very important to take your meals on time and a strong emphasis has to be laid on regular indulgence in some sort of physical activity.
Mediterranean diet is linked to tremendous health benefits and there is scientific evidence to back the same. Experts from the best IVF center in Noida suggest that a Mediterranean-style diet rich in vegetables, fish, beans and vegetable oils can miraculously impact your fertility and increase your chances of conception. Healthy eating habits are essential for maintaining a healthy weight, which is a core step for women who are planning to step into the journey of parenthood. It is important to understand that a healthy diet will not only boost your fertility but will also help to ensure fetal well-being by lowering the risks of complications.
A report given by the National Infertility Association has indicated that more than 30 per cent of cases of infertility are due to unhealthy weight, be it over or under. Both of these drastically impact your hormone levels and prevent regular and healthy ovulation.
If you are planning to opt for a Mediterranean diet, it is important to understand that the diet is neither restrictive nor intended for rapid weight loss. The whole idea is to develop a flexible and healthy eating pattern that can help you in the long run. Mediterranean diet patterns are also known to enhance the outcomes of IVF and other assisted reproductive techniques.
Leading fertility experts in Noida suggest that Mediterranean dietary patterns can prove to be really effective in the following cases:
- If you are trying to boost your fertility for natural conception
- If you are planning to go for IVF
- If you have a polycystic ovarian syndrome or PCOS
- If you have endometriosis
- If you are struggling with male factor infertility
Things to focus on, apart from your diet
- Stay active – As mentioned earlier, a Mediterranean diet is not only about what you eat. Your daily activity level counts as well. Whether you indulge in daily household chores, walk around a little, dance to your favourite song or simply work out in a gym, everything counts. The whole idea is to give up a stagnant lifestyle and resort to an active one. Try taking the stairs instead of using the lift or prefer walking overbooking a cab from your doorstep. Small changes make a big difference.
- Focus on social engagement – No one likes to sit alone at the dining table, and even if you do, you are likely to take out your phone and start surfing. Most of us just eat for the sake of eating, without enjoying the moment. Having happy mealtimes with your loved ones is also very important for your Mediterranean dietary pattern. Make sure that you at least have your dinner with your partner. Engage in healthy conversations and enjoy each bite.
What to eat and what not to eat?
Eat the following foods on a daily basis:
- Fresh veggies and fruits
- Wholegrain bread and cereals
- Seeds and nuts
- Healthy fats like olive oil
- Legumes and lentils
Eat the following foods twice or thrice a week:
- Fish and seafood
- Dairy products like yoghurt and cheese
Limit the consumption of the following foods:
- Red meat
- Unhealthy fats and carbs