Author: Dr. Kathyaini V SQualification: MBBS, DGO, Fellowship in Reproductive Medicine
Here are a few tips to improve the quality of eggs naturally.
Stress management for an improved egg quality:
If you take too much stress, it can affect ovulation. Stress produces hormones like cortisol and prolactin. These hormones interfere with the process of egg production. Thus, to improve egg quality, the first and foremost thing is to reduce stress. Activities like yoga, meditation, exercise, or a warm bath could keep stress at bay.
Normal BMI for an improved egg quality:
Obesity is linked with alterations in mitochondrial functions and increased oxidative stress. An overweight body alters hormonal balance hence disrupting ovulation. Thus, obesity has a close connection with reduced fertility and decreased egg quality. A body mass index (BMI) between 18.5 – 24.9 has been recommended by experts for achieving pregnancy.
Boosting Blood Flow for an improved egg quality:
Oxygen-rich blood flow to the ovaries aids good egg health. One of the major reasons why blood flow in the body decreases is dehydration. So, drinking plenty of water could boost the blood flow for improved egg quality. Yoga is another healthy way that improves blood circulation in the body. Poses like the lotus pose, child’s pose, reclining hero pose, and seated forward bend pose offer a specific fertility benefit. These poses are simple and relaxing and could aid stress management too.
Fertility diet to improve egg quality:
Diet and nutrition must be taken care of to conceive. Wholesome and balanced foods provide plenty of nutrition that is required to keep your reproductive system healthy. Such diets keep your hormones stable and improve circulation. Experts recommend a rainbow diet to improve egg quality. A Rainbow diet means a diet that includes a wide array of colorful fruits and vegetables. Essential nutrients that are required to boost fertility include – iron, fiber, carbohydrates, monounsaturated fats (good fats), vegetable protein, high-fat dairy, vitamins, and folic acid.
However, one must stay away from red meat, processed foods, fast foods, and energy drinks.
Foods to increase egg quality:
Here are a few superfoods recommended by the experts for improving egg quality naturally.
- Nuts and dry fruits ( great source of proteins, vitamins, and nutrients)
- Green leafy vegetables (rich source of folic acid and vitamin C)
- Garlic (selenium-rich superfood)
- Dairy products (rich in calcium, good fats, and vitamin D)
- Berries (natural antioxidants and folate)
- Beans (lean protein and iron)
- Pumpkin seeds (a rich source of zinc)
- Bananas (jam-packed with vitamin B6)
- Eggs ( omega 3)
- Quinoa (a rich source of fiber)
- Avocados (monounsaturated fat)
- Sesame seeds ( rich in zinc)
- Macca roots ( contain 31 different minerals and 60 phytonutrients)
- Cinnamon( combats insulin resistance)
- Sweet potatoes ( rich in beta carotene)
Avoid smoking, caffeine, and alcohol-based drinks:
Nicotine is toxic to the body cells including the egg cells. Likewise, caffeine and alcohol consumption must be avoided in excess.
All in all, the ways to increase egg quality naturally include healthy lifestyle habits. From diet to exercise and proper sleep schedules, all form a part and parcel of improving egg quality naturally. Rainbow diets and superfoods could work wonders for women who are looking for a successful IVF. Apart from this, taking supplements recommended by the fertility doctors could aid in increasing egg quality. Therapies, nature walks, and other stress-relieving activities could also help with the same.
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