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admin2024-06-25 00:33:232024-06-25 00:40:57Could Your Thyroid be Causing Infertility?Diet & Fertility
Can the Mediterranean Diet Naturally Improve Fertility?
The Mediterranean diet, characterized by a high consumption of fruits, vegetables, whole grains, legumes, and olive oil, has long been recognized for its numerous health benefits, including a reduced risk of heart disease, diabetes, and certain types of cancer. However, recent research has also shown that this dietary pattern may also have positive effects on fertility in both men and women.
Scientific Studies on Mediterranean Diet & Fertility
A study conducted by the University of South Australia published on December 13, 2022, found that a Mediterranean diet can improve fertility in both men and women. The study showed that men who followed a Mediterranean diet had higher sperm counts and better sperm motility compared to those who did not follow the diet. Additionally, the study found that women who followed a Mediterranean diet had higher levels of reproductive hormones, which are critical for ovulation and fertility.
In a study published in the journal “Human Reproduction,” researchers also found that men who followed a Mediterranean diet had higher sperm counts and improved sperm motility. That study postulated that the high levels of antioxidants in the Mediterranean diet, particularly from fruits and vegetables, may be responsible for this benefit. Antioxidants help protect against oxidative stress, which can damage sperm and negatively impact fertility.
Similarly, a study published in the “British Journal of Nutrition” found that women who followed a Mediterranean diet had higher levels of reproductive hormones, including luteinizing hormone and follicle-stimulating hormone, compared to women who did not follow this diet. These hormones play an essential role in ovulation and fertility.
Other Fertility Benefits of Mediterranean Diet
Additionally, the Mediterranean diet has been shown to improve insulin sensitivity, which is important for fertility. Insulin resistance can disrupt the delicate balance of hormones required for ovulation and can lead to polycystic ovary syndrome (PCOS), a common cause of infertility. A diet high in fiber, healthy fats, and lean protein, as found in the Mediterranean diet, can help improve insulin sensitivity and lower the risk of PCOS.
Furthermore, the Mediterranean diet has been associated with a lower risk of obesity, which can also negatively impact fertility. Obesity can disrupt the menstrual cycle and cause hormonal imbalances that can make it difficult to conceive.
What is the Mediterranean Diet?
The Mediterranean diet is based on the traditional eating habits of people living in the Mediterranean region, particularly in Greece and Italy, in the mid-20th century. The diet emphasizes the consumption of whole, unprocessed foods, including:
- Fruits and vegetables: including dark leafy greens, tomatoes, cucumbers, and melons
- Whole grains: including bread made from whole grains, pasta, and rice
- Legumes: including lentils, chickpeas, and beans
- Nuts and seeds: including almonds, walnuts, and sesame seeds
- Olive oil: used as the primary source of fat
- Fish and seafood: including salmon, sardines, and anchovies
- Poultry and eggs: in moderation
- Dairy products: including cheese and yogurt, in moderation
- Wine: consumed in moderation with meals
In contrast, the typical Western diet is characterized by high levels of processed and red meat, refined carbohydrates, and added sugars. This diet is also often high in saturated and trans fats, and low in fiber, fruits, vegetables, and whole grains.
Inflammation & Fertility
Studies have shown that the Mediterranean diet has a number of health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes, and certain types of cancer. One of the ways in which the Mediterranean diet may achieve these health benefits is by reducing inflammation.
Inflammation is a natural response of the body’s immune system to injury or infection, but chronic inflammation can contribute to the development of many diseases. The Mediterranean diet has been shown to reduce levels of inflammation in the body, due to its high content of anti-inflammatory nutrients, such as omega-3 fatty acids found in fish, monounsaturated fatty acids found in olive oil, and antioxidants found in fruits and vegetables.
In addition, the Mediterranean diet is also low in processed and refined foods, which are known to increase inflammation. By reducing inflammation, the Mediterranean diet may help to protect against a number of chronic health conditions.
In a 2022 review of multiple studies, which was published in Nutrients, it was strongly suggested that following an anti-inflammatory diet holds significant promise for women and men experiencing infertility. That recent review found that an anti-inflammatory diet may help improve pregnancy rates as well as improve sperm quality in men.
The authors of the study even added that improving diet to reduce inflammation might even reduce the need for invasive, prolonged, and costly fertility treatments.
Of course, it is important to note that while the Mediterranean diet has been shown to have positive effects on fertility, it is just one factor that can impact fertility. Other factors, such as age, underlying medical conditions, hormone levels, and lifestyle habits, also play a role in fertility.
Natural Fertility Doctor | Austin, TX
If you are trying to conceive, dietary adjustments are just one of the many ways that Dr. Harper can help you restore your overall health – so that your body is “in balance” and better equipped to conceive a child naturally.
If you have tried to become pregnant without success, Dr. Harper opens her practice doors to you with compassion, understanding, and more than twenty years of natural fertility experience. She will help you discover your personal path to total health, wellness, balance, and fertility – without expensive IVF – to help you become pregnant and achieve your dream of growing your family.
Natural Fertility Doctor | Austin, TX: 512-343-9355
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Dr. Ruthie Harper opened her internationally recognized medical practice in Austin, Texas, in 1999. Since that time, she has consulted with more than 10,000 patients, offering the most advanced techniques in natural, holistic and integrative health and wellness.
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