One in six people face challenges when trying to conceive, with factors like age and irregular menstrual cycles often out of their control. However, diet remains an area where individuals can make a difference. But can food choices actually impact fertility?
In a recent episode of On Nutrition, Dr. Ali Ainsworth, a reproductive endocrinologist at the Mayo Clinic, discussed subfertility, supplements, and common myths related to fertility. Here’s what she shared:
Fertility Myths: Pomegranate and Pineapple Core
There are numerous claims about certain foods helping with fertility, such as pomegranate or the core of a pineapple. But Dr. Ainsworth’s research finds no scientific evidence linking these foods to improved fertility. While eating them isn’t harmful, they shouldn’t be relied upon as a “magic fix” for conceiving.
Womb Warming: Fact or Fiction?
Another theory in traditional medicine is “womb warming,” where consuming hot foods or wearing thick socks is said to boost fertility by improving blood circulation. However, Dr. Ainsworth points out there is no solid scientific support for this approach, though it isn’t harmful. She suggests that general stress reduction could be beneficial if it helps someone feel more at ease.
Mucinex and Fertility
A popular myth involves taking Mucinex, commonly used to clear mucus in the airways, to thin cervical mucus and improve sperm mobility. While Dr. Ainsworth found a 1980s study suggesting this effect, it involved a small group of patients and is not part of modern practice. She considers it unlikely to make a significant difference, but notes it’s probably not harmful.
French Fries and Embryo Transfer
One unusual fertility myth involves eating McDonald’s french fries after an embryo transfer, with some patients swearing by it to improve outcomes. While Dr. Ainsworth acknowledges it doesn’t hurt, she finds no evidence it affects the success rate of embryo transfers.
Diet and Fertility: The Mediterranean Way
When it comes to diet, there’s no specific “fertility diet.” However, studies suggest that a Mediterranean-style diet—rich in fresh fruits, vegetables, healthy fats, and limited in processed foods—promotes overall health, which could support fertility. Dr. Ainsworth emphasizes that nourishing the body with balanced, nutritious food is important for both potential conception and a healthy pregnancy.
The Role of Weight and PCOS
For individuals with irregular cycles or conditions like polycystic ovary syndrome (PCOS), even modest weight loss (around 10% of body weight) can help regulate cycles and improve the chances of conception. While weight is just one factor, maintaining a healthy BMI can reduce complications during pregnancy and improve fertility outcomes.
Stress and Fertility
While infertility is undoubtedly stressful, Dr. Ainsworth reassures patients that typical day-to-day stress doesn’t significantly affect fertility. Extreme stress, however, can disrupt menstrual cycles by affecting hormone communication between the brain and ovaries.
Supplements and Preconception Care
Before conception, Dr. Ainsworth advises her patients to take prenatal vitamins with folic acid (400 micrograms) to reduce the risk of birth defects. She also mentions that vitamin D, especially in places like Minnesota, is often supplemented due to limited sunlight exposure. However, there’s no need to opt for expensive prenatal supplements—most options contain the necessary nutrients.
Environmental Factors
In terms of environmental factors like microplastics, Dr. Ainsworth suggests avoiding plastic when reheating food, but she doesn’t recommend extreme measures. While there’s ongoing research in this area, small lifestyle adjustments can help reduce exposure.
Final Thoughts: A Balanced Approach
Dr. Ainsworth stresses that there’s no need for extreme dieting or food restrictions when trying to conceive. While focusing on a healthy, balanced diet and maintaining a healthy weight is important, it’s equally crucial to avoid stressing over every detail. The key is living life with balance—enjoying treats in moderation, getting the right nutrients, and reducing excessive stress, which can all contribute to improved fertility.
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