Guest blog by Grace Armstrong, a fertility and pregnancy nutrition specialist and founder of East to West Nutrition.
Did you know what you eat can play a large role in your fertility health? In fact, a research study conducted in over 17,000 women reported just 5 specific dietary changes can boost fertility by up to 69%! (1)
One of the underlying causes of infertility- or suboptimal fertility is inflammation (2)- and guess how you can combat inflammation? You guessed it, through diet. So let’s take a look at what inflammation is, how it affects fertility and how we can reduce it through specific foods.
Inflammation and fertility
Inflammation is your body’s natural response to infection, injury and illness- and in which case, it’s a good thing. However, prolonged systemic inflammation causes oxidative stress, which significantly reduces egg, implantation success and increases the risk of miscarriage. In up to 70% of women with unexplained infertility cases, high levels of inflammation and oxidative stress were detected (2).
And it’s a similar story when it comes to men, an increase in circulating markers of inflammation and oxidative stress is seen in male factor infertility. This can impact sperm health across all parameters (count, motility and morphology) and lead to DNA fragmentation (3).
Foods for Fertility
Diet is one of the most controllable factor in your fertility journey, and specific foods can significantly reduce inflammation and support fertility health. Infact, the Mediterranean dietary pattern is one of the most well-researched dietary styles and is positively associated with improved fertility outcomes (4). It contains a high intake of colourful fruits and vegetables, legumes, whole grains, seafood and healthy fats which all help to reduce inflammation.
Let’s take a look at some key foods to include in your diet to reduce inflammation and support fertility.
Oily fish, such as salmon, mackerel, tuna, sardines, and shellfish, contain essential omega-3’s. Now, there are numerous forms of omega-3, fatty fish contains high amounts of eicosapentaenoic acid (EPA) and Docosahexaenoic Acid (DHA) which are more effective at reducing inflammation than alpha linolic acid (ALA)- which is typically found in plant sources. Research shows consuming these types of fish 2-3 times a week can have a significant effect on reducing inflammation within the body (5). Salmon in particular also contains a high amount of vitamin D, and low vitamin D is associated with poor fertility outcomes (6).
Extra virgin olive oil is often praised as the golden oil, and it’s no wonder, it’s filled with numerous phenolic compounds and antioxidants which exert anti-inflammatory actions and reduce oxidative damage. It’s also high in vitamin E, a powerful antioxidant associated with improved sperm and egg quality.
Load up on vegetables and fruit! Eat as many colours as possible, they are filled with antioxidants, flavonoids, polyphenols and phytochemicals which reduce inflammation through various anti-inflammatory pathways (7). The key is to have a variety of sources, aim for 30+ different types per week to ensure you’re getting a full range of these magical compounds!
Nuts & Seeds are filled with alpha linolic acid (ALA) omega-3, vitamins and minerals. While ALA isn’t as potent as DHA or even EPA, it still reduces inflammation. Nuts and seeds are also a great source of magnesium, l-arginine and vitamin E, which may also play a role in keeping inflammation under control (8). Some key nuts & seeds to include regularly are: almonds, brazil nuts, walnuts, chia seeds, hemp seeds, and flax seeds.
Herbs & Spices- often forgotten about, but herbs and spices are packed full of rich antioxidants and have been used for centuries to treat inflammation. Fresh or dried is fine!
Some of my favourite ones are turmeric, ginger, garlic, cinnamon, and black pepper. Hot tip- add pepper to turmeric to enhance the absorption of curcumin (active ingredient) by up to 2,000% (9).
Before we wrap this up, it’s probably good to mention the foods which cause inflammation- you might have guessed it, highly processed foods that are high in saturated fats such as processed meats and trans fats, such as fried foods and refined carbohydrates can promote pro-inflammatory cytokines and oxidative stress which increases inflammation and negatively impacts fertility (4). So try to keep these foods to a minimum to help support your fertility health!
Grace is a fertility and pregnancy nutrition specialist and founder of East to West Nutrition. A virtual clinic dedicated to optimising fertility health to increase chances of falling pregnant naturally, or with IVF, and preparing the body for a healthy pregnancy through expert and personalised nutrition. Grace is committed to raising the bar in women’s reproductive health and uses a science-based approach along with practical and proven strategies to help clients achieve their health goals. She offers an array of tailored 1:1 services, programs and online resources, ensuring support at every stage of your fertility journey.
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