Hormonal imbalance that lead to irregular periods, pregnancy complications resulting in preterm birth and infertility issues such as poor egg quality and irregular ovulation—women face a range of reproductive challenges today.
An issue or complication seems to be waiting at every turn, and this has become all too common today. At 9M Fertility, we regularly diagnose and treat a wide variety of these gynecological problems.
And guess what? One common thread in almost all cases is the need for proper nutrition.
Nutrition: A Fundamental Pillar of Reproductive Health
While poor nutrition negatively affects overall health, its impact on gynecological and reproductive health is more immediate. Here’s how poor nutrition interferes with and disrupts reproductive health in women and every age group:
- Unbalanced caloric or protein intake leads to overweight or underweight conditions, which can disrupt ovarian function. This can lead to irregular menstrual cycles, reduced egg production, and problems with conception.
- Malnutrition and restrictive diets lead to reduced physical performance, delayed puberty, and even increased time needed for conception.
- Lack of the right micronutrients in the diet is a primary cause of lower egg and hormone production, which increases the risk of infertility and disrupts the regular menstrual cycle.
Poor nutrition combined with a sedentary lifestyle wreaks havoc on women’s reproductive health. According to the WHO, over 80 million women suffer from Infertility Issues due to poor nutrition, with 50% of these cases occurring in developing countries like India, as noted by our fertility experts at 9M Fertility.
The first week of September is celebrated as National Nutrition Week to raise awareness about this silent threat.
To mark this, we’re turning to our experts at 9M Fertility for insights on improving nutrition to enhance reproductive health. So in today’s blog, we’ll share practical tips on what to eat and avoid for better fertility and a healthy pregnancy.
Nutrition for Reproductive Health: The No-No List
Avoid Fast Food: Consumption of fast food around the time of conception doubles the risk of infertility, according to longstanding research from the University of Adelaide. Women who consume fast food at least four times a month are found to take longer to conceive and are more likely to experience pregnancy complications.
“Fast food increases exposure to endocrine-disrupting chemicals like phthalates and bisphenols, which damage fertility. We advise women to avoid fast or processed food while trying to conceive,” says our fertility experts at 9M Fertility.
Don’t Overconsume Caffeine: Caffeine in the form of coffee, tea, or other caffeinated beverages is common, but research links overconsumption of caffeine to pregnancy loss and miscarriage risk.
“Excessive caffeine can restrict blood flow to the uterus, trigger stress hormones, lead to dehydration, and cause hormonal imbalances, ultimately affecting fetal growth,” says Dr. Nameeta Mokashi Bhalerao, a fertility specialist at 9M Fertility.
When asked about caffeine consumption, Dr. Bhalerao advises, “Anything above 400 mg of caffeine per day is excessive.”
Stay Away from High-Mercury Fish: Fish such as Surmai (King Mackerel), swordfish, bigeye tuna, shark, and tilefish are high in mercury, which can severely interfere with hormone regulation and reproductive function.
“Consuming fish with high mercury levels over time leads to mercury build-up in the body, damaging fertility in women,” explains Dr. Nameeta Mokashi Bhalerao, our fertility specialist at 9M Fertility. To avoid these risks, avoiding high-mercury fish and opting for lower-mercury options like anchovies, salmon, trout, and sardines is best.
Completely Eliminate Alcohol & Smoking: There is no safe amount of Alcohol or smoking when it comes to fertility, whether for males or females. According to fertility expert Dr. Pratyusha Gunreddy at 9M Fertility, “Alcohol, in particular, is known to interfere with reproductive functions, causing long-lasting and serious effects. It can alter estrogen levels in women, reduce the quality and quantity of available eggs, and disrupt ovulation patterns, making it difficult to conceive.”
While smoking is less common, it still has significant effects on health due to the prevalence of passive smoking in India. Therefore, eliminating Alcohol and avoiding passive smoking is crucial for maintaining reproductive health.
Nutrition for Reproductive Health: The To-do List
Avoiding fast food, high sugars, Alcohol, and smoking, as well as staying away from high-mercury fish, are dietary guidelines that can help prevent the adverse effects of a poor diet on fertility in women. Following these guidelines can help avoid common mistakes. Additionally, adopting a healthy diet can further improve fertility.
Based on insights from our fertility experts at 9M Fertility, here are a few practical dietary guidelines to enhance fertility and overall reproductive health in women:
Antioxidant-Rich Foods: Antioxidants protect egg quality, enhance blood flow to reproductive organs, and reduce inflammation to improve fertility. Berries, nuts, seeds, fruits, vegetables, and even dark chocolate are rich in natural antioxidants that women can use to boost fertility.
Foods High in Omega-3 Fatty Acids: Omega-3s help maintain a healthy uterine environment, improve egg quality, regulate hormones, and reduce inflammation, all of which enhance fertility in women. “Avoid high-mercury fish like king mackerel, seer fish, and tuna. Instead, choose low-mercury options like anchovies and sardines,” advises our fertility experts at 9M Fertility.
Vitamin-rich Foods: Vitamin C, D, E, and Vitamin B9 are vital vitamins that help improve fertility and reproductive health in women. Here are some recommended sources for these essential vitamins:
- Vitamin C: Citrus fruits (like oranges and grapefruits), bell peppers, strawberries, and broccoli.
- Vitamin D: Fortified dairy products, fatty fish (salmon and mackerel), and egg yolks.
- Vitamin E: Nuts (like almonds and sunflower seeds), seeds, spinach, and avocados.
- Vitamin B9 (Folate): Leafy greens (such as spinach and kale), legumes (like beans and lentils), and fortified cereals.
In addition to the foods mentioned, incorporating low glycaemic index options like whole grains and quality protein sources such as lean meats and fatty fish can further enhance reproductive health. Healthy fats from sources like olive oil also contribute to a well-balanced diet that supports overall fertility.
These dietary guidelines are backed by research and can significantly improve menstrual cycles, pregnancy outcomes, and overall reproductive health. However, individual issues may require tailored approaches. It’s crucial to consult with a specialist for personalized advice.
If you’re in Hyderabad and need expert guidance, 9M Fertility offers a diverse and comprehensive team of gynecologists and fertility specialists who can provide tailored expertise to address your specific needs. Contact us here for more information and to schedule a consultation.
References:
- Jessica A Grieger, Luke E Grzeskowiak, Tina Bianco-Miotto, Tanja Jankovic-Karasoulos, Lisa J Moran, Rebecca L Wilson, Shalem Y Leemaqz, Lucilla Poston, Lesley McCowan, Louise C Kenny, Jenny Myers, James J Walker, Robert J Norman, Gus A Dekker, Claire T Roberts, Pre-pregnancy fast food and fruit intake is associated with time to pregnancy, Human Reproduction, Volume 33, Issue 6, June 2018, Pages 1063–1070,
- Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
- Chen L-W, Wu Y, Neelakantan N, Chong MF-F, Pan A, van Dam RM. Maternal caffeine intake during pregnancy and risk of pregnancy loss: a categorical and dose–response meta-analysis of prospective studies. Public Health Nutrition. 2016;19(7):1233-1244. doi:10.1017/S1368980015002463