You can increase your chances of getting pregnant by eating right

One of the most important issues affecting fertility is regular nutrition and diet. Assoc. Prof. Dr. Kemal Atasayan, a specialist in Obstetrics and Gynecology, said, ‘If you want to get pregnant, you should improve the quality of your nutrition. Studies show that a diet rich in unsaturated fats, whole grains and legumes, fruits and vegetables, various protein sources, and full-fat dairy products can enhance fertility.’ Atasayan emphasized the importance of breakfast for individuals with polycystic ovary syndrome, which can cause infertility.
Fertility has been decreasing globally in recent years, affecting at least 50 million couples worldwide. On average, one out of every 6-7 couples worldwide faces fertility problems. Recent studies have shown a 45% decrease in fertility among women aged 20-24 and a 50% global decrease in sperm count in men over the past fifty years. Assoc. Prof. Dr. Kemal Atasayan from Medicana Ataköy Hospital made significant contributions regarding fertility.
Assoc. Prof. Dr. Kemal Atasayan highlighted the importance of diet as one of the most crucial factors affecting fertility, stating, ‘Studies indicate that a diet rich in unsaturated fats, whole grains and legumes, fruits and vegetables, various protein sources, and full-fat dairy products can enhance fertility. Additionally, starting with a diet containing healthy foods can help you have a healthy pregnancy. While there are no magical foods or special diets that guarantee pregnancy, the first step to support your fertility is to follow a nutrition model that includes healthy foods.’
Assoc. Prof. Dr. Kemal Atasayan recommended consuming foods rich in antioxidants, stating, ‘Antioxidants help neutralize free radicals that can harm both sperm and egg cells in your body. There is weak evidence suggesting that antioxidants can enhance both female and male fertility. To increase your antioxidant intake, add more fruits, vegetables, nuts, and whole grains to your diet. Foods high in antioxidants include vitamins C and E, folate, beta-carotene, lutein, or antioxidant-containing supplements.’
‘A satisfying breakfast can improve some hormonal effects that affect fertility’
Assoc. Prof. Dr. Kemal Atasayan emphasized the importance of having a good breakfast, especially for individuals with polycystic ovary syndrome (PCOS), stating, ‘Having a satisfying breakfast can help women’s fertility, particularly if you have PCOS, a significant cause of infertility. A review in 2021 revealed that higher calorie intake in the early hours of the day could improve PCOS symptoms. When choosing breakfast items, opt for high-protein but low-carbohydrate foods. Studies indicate that carbohydrates can increase inflammation in individuals with PCOS.’
Assoc. Prof. Dr. Kemal Atasayan highlighted the importance of prioritizing omega-3 fatty acids, saying, ‘Consuming healthy fats daily is essential to enhance fertility and overall health. Omega-3 fatty acids are especially beneficial for improving fertility. This healthy fat can be found in foods such as fatty fish, flaxseeds and flaxseed oil, chia seeds, and walnuts.’
Limiting carbohydrate intake
Assoc. Prof. Dr. Kemal Atasayan mentioned the need to reduce carbohydrates, stating, ‘Low-carb diets, where generally less than 45% of calories come from carbohydrates, are recommended, especially for individuals with PCOS. For example, if you consume about 1,800 calories a day, this translates to approximately 200 grams of carbohydrates. Various studies indicate that limiting carbohydrate intake has beneficial effects on PCOS. However, do not go to extremes. Eating too few or no carbohydrates can also lead to health problems.’
Drawing attention to the reduction of refined carbohydrates, Assoc. Prof. Dr. Kemal Atasayan said, ‘Not only the quantity but also the type of carbohydrates is crucial. You should pay special attention to refined carbohydrates. These are found in sugary foods and drinks, as well as processed grains like white pasta, bread, and rice. The body quickly absorbs these carbohydrates, leading to sudden increases in blood sugar and insulin levels. Refined carbohydrates also have a high glycemic index (GI). GI indicates whether a carbohydrate-rich food significantly raises your blood sugar. Insulin is chemically similar to ovarian hormones that help eggs mature. Constantly elevated insulin levels can lead to reduced production of reproductive hormones in the body because it may think it does not need them. This can result in inadequate egg maturation and ovulation.’
Assoc. Prof. Dr. Kemal Atasayan stated the importance of focusing on fiber-rich foods, saying, ‘Studies show that a diet higher in fiber and lower in added sugars can enhance female fertility. Whole grains, fruits, vegetables, and beans. If possible, aim to achieve the recommended daily intake of 25 grams of fiber.’
Reviewing protein sources
Assoc. Prof. Dr. Kemal Atasayan noted that protein is an essential part of every diet, but some sources may be particularly beneficial for fertility, saying, ‘A study in 2019 suggests that following a Mediterranean-style diet can enhance fertility. These diets typically have higher fish and lower red and processed meat content. Mediterranean-style diets also tend to be higher in antioxidants and omega-3 fatty acids. In fact, there are many reasons to add more fish to your diet. A study found that higher fish consumption is associated with a higher live birth rate following the use of assisted reproductive technologies such as IVF.’
Do not fear dairy products
Assoc. Prof. Dr. Kemal Atasayan reminded that there is an assumption that dairy products are harmful for some aspects of your health, including fertility, saying, ‘However, research shows otherwise. A study in 2018 indicates that research results on the alleged connection between dairy products and female infertility are inconsistent. Dairy products contain a variety of essential nutrients, including vitamin D, which could be beneficial for fertility. Although it is uncertain whether dairy products enhance fertility, there is no strong evidence of a negative impact. When consuming dairy products, men should opt for low-fat options. A study in 2013 suggests that full-fat dairy products may have a negative effect on sperm, but low-fat dairy products do not have the same effect.’
Highlighting the many health benefits of exercise, including enhancing fertility, Assoc. Prof. Dr. Kemal Atasayan emphasized the importance of increasing moderate physical activity, especially for obese patients, saying, ‘Increasing moderate physical activity has positive effects on both female and male fertility, particularly for individuals with obesity. As with most things, moderation is crucial when it comes to exercise. Excessive exercise can have a negative impact on fertility in some women. Consult a healthcare professional to determine which types of exercise would be most beneficial for you.’
Take time to relax
Pointing out that trying to conceive may bring more stress to women, Assoc. Prof. Dr. Kemal Atasayan said, ‘Although the issue of whether stress affects fertility is debatable, stress can affect your menstrual cycles, which in turn can affect your fertility. If stress or anxiety related to trying to conceive is negatively affecting your daily life, speaking with a mental health professional may help.’
Assoc. Prof. Dr. Kemal Atasayan mentioned the potential adverse effects of being overweight or underweight on ovulation, leading to negative effects on fertility, saying, ‘If you are obese, it is suggested that losing 5% of your body weight, maintaining a lower body mass index (BMI), and controlling triglyceride levels can enhance fertility. Although the ideal body mass index is known to be between 20-24, remember that healthy weight varies from person to person, and BMI is not a perfect indicator of health. Many factors, including your unique body structure and exercise habits, affect your weight. Consult a healthcare professional to determine whether losing or gaining weight would enhance your fertility.’
Assoc. Prof. Dr. Kemal Atasayan concluded his words as follows: ‘A recent study found a potential link between low iron levels and decreased female fertility without a clear cause. If you have not had a blood test recently, consult a healthcare professional to determine your iron levels. If your iron levels are low, taking iron supplements may be beneficial. Try consuming high C vitamin-containing foods to enhance iron absorption.’