Fertility is a deeply personal journey, and if you’ve been exploring ways to improve it, you’ve likely come across the term AMH (Anti-Müllerian Hormone). AMH plays a crucial role in determining ovarian reserve—the number of eggs you have left. While AMH levels naturally decline with age, there are ways to boost AMH levels naturally and support reproductive health.
Understanding AMH and Its Role in Fertility
AMH is produced by the follicles in your ovaries, and it gives an estimation of the number of available eggs. Higher levels are associated with a higher number of eggs in the ovaries, while low levels suggest fewer eggs in the ovaries. For couples who have not been able to conceive or those who have not planned to conceive shortly, it is advisable to enhance fertility with natural methods.
Can AMH Levels Be Boosted?
The short answer is that AMH decreases with age; however, this process can be slowed down, and even ovarian function can be enhanced with the help of some changes in lifestyle, diet, and stress levels. While it is impossible to reverse the biological clock on your ovaries, there are ways to support and increase AMH naturally.
The Right Diet to Boost AMH Levels
Food also has an impact on hormones, and thus, food is essential in regulating hormones. A diet that is rich in antioxidants, healthy fats, and vitamins is good for the eggs and the ovaries. The diet that will help to increase AMH levels should include:
- Oxidative stress – Some of the foods that may help to reduce the stress that may be exerted on the ovaries include berries, nuts, dark green vegetables, and colourful vegetables.
- Healthy fats – Avocados, olive oil, nuts, and fatty fish support hormone production and cellular health.
- Protein – Lean proteins such as eggs, lentils, and tofu assist in tissue repair and general reproductive health.
- Iron- and zinc-containing foods, such as pumpkin seeds, spinach, and beans, are helpful for the ovaries.
- Hydration – Drinking water and taking herbal teas support overall health, including reproductive function.
Canned foods, sweets, wines, beers, and any foods containing trans fats should not be taken when it comes to enhancing fertility with natural methods.
Lifestyle Changes That Support Fertility
Apart from the food that you take, other factors may affect fertility in your environment. The causes of hormonal imbalance and ovarian function include lack of sleep, lack of exercise, and stress.
Quality Sleep for Hormonal Balance
Sleep deprivation affects the secretion of hormones in the body, including reproductive hormones. One should sleep for 7-9 hours without any interruption so that the body can rest and balance hormones. Stress is another factor that affects fertility, and a consistent sleep routine also helps in managing stress.
Exercise and Movement
Exercise aids in the flow of blood to the reproductive organs, weight loss, and has anti-inflammatory effects. On the other hand, high-intensity workouts can be disadvantageous if taken in large proportions. These include yoga, walking, and weight training exercises, as they do not exert much pressure on the joints.
Managing Stress for Better Fertility
Stress is known to raise cortisol levels, and this may affect ovulation and the quality of the eggs. Some of the ways that can be used to decrease stress and increase AMH naturally include meditation, deep breathing, and acupuncture.
The Role of Supplements in AMH Levels
If nutrients are deficient, supplements can also be used since food is the best source of nutrients. The following are some of the supplements that fertility experts recommend:
- CoQ10 – A compound that has the potential to improve the quality of the eggs.
- Vitamin D – It is important for ovarian health; many women with low AMH levels are usually deficient in Vitamin D as well.
- Omega-3 fatty acids – These are found in fish oil and are used in the regulation of hormones and inflammation.
- DHEA – This is another supplement that fertility doctors recommend to women with low AMH levels.
It is always wise to seek the advice of a doctor or fertility expert before taking any supplement.
Environmental Factors and AMH Levels
There are many toxins in today’s world that can affect fertility, and our lives today expose us to them. Certain chemicals found in plastics, pesticides, and cosmetics act as endocrine disruptors, potentially affecting ovarian function. It is also possible to decrease the levels of hazardous chemicals by eating organic products, avoiding the use of plastic products for storing food, and using natural cosmetics.
Herbal and Holistic Remedies for Fertility
Herbs have been used in the treatment of reproductive health for several centuries in traditional medicine. Some of the natural remedies that fertility specialists recommend include the following:
- Ashwagandha – This is known to have properties that assist in the reduction of stress and balancing of hormones in the body.
- Maca root – This is used to regulate hormones and fertility.
- Chasteberry (Vitex) – Supports progesterone levels and reproductive function.
- Shatavari – An Ayurvedic herb that has been known to assist in hormonal changes in women.
These should be taken under a doctor’s recommendation since they may interact with other drugs or diseases.
Tracking and Supporting Fertility Naturally
It is advisable that when using natural fertility-enhancing techniques, one should check ovulation, and menstrual cycles, and seek the services of fertility specialists. There are applications, ovulation kits, and calendars that can help a woman know her body and when it is right for conception.
In this case, any woman who is planning to undergo ART, such as IVF, should enhance her health to enhance her chances of conceiving. It is recommended that one should work on egg quality for three months before going for IVF.
When to Seek Professional Guidance
Some situations demand medical assistance to improve the condition of the ovaries. If you have not been able to conceive for one year or six months, and you are 35 years and above, it is advisable to seek the services of a fertility expert. A fertility specialist can perform blood tests and ultrasounds and give advice depending on the health of the person.
Conclusion: Taking the Next Step in Your Fertility Journey
To increase AMH, one has to consider diet, lifestyle changes, stress, and consultation with a fertility expert. It is impossible to predict success, but it is possible to improve the state of the ovaries and fertility in general.
If you want to get an individual approach to your case, 9M Fertility provides the highest level of fertility treatment. The staff comprises professional and experienced personnel who will assist you in achieving your fertility goals.
