Every woman’s fertility and reproductive health is largely dependent on the state of her ovaries. Ovaries are made up of several follicles, each having the ability to produce a mature egg or ovum. During ovulation, a mature egg is released and it flows through the fallopian tube. For pregnancy to occur, sperm swims up into the cervix, through the uterus and then into the fallopian tube to reach the egg for fertilization. Healthy ovaries also secret hormones essential for reproductive health.
Women who have challenges conceiving, most likely have poor egg health, and would need to pay close attention to the various factors that can improve egg condition to enable conception. Hence, you need healthy ovaries and eggs to get pregnant.
Several factors, including genetics, diet, and lifestyle choices can affect the health and function of your ovaries.
Read More On Top 10 Common fertility Mistakes
Therefore, making certain dietary changes may help limit the risk of having; polycystic ovary syndrome (PCOS), ovarian cancer, hypothalamic dysfunction, premature ovarian failure and several other ovarian disorders that could lead to infertility.
Even though dietary changes alone might not treat or cure ovarian disorders, choosing to eat healthy ovarian-boosting foods is very beneficial for keeping healthy ovaries.
Eat For Your Ovaries
A healthy diet equals healthy ovaries. Eat your Vitamins.
- Choose foods that are rich in Vitamin A such as; eggs, milk, spinach, pumpkins and carrots. Vitamin A is essential in preventing cell division during egg production. However, excess amounts of Vitamin A can be toxic.
- Vitamin D is not only beneficial to bone health, but it also helps in regulating the levels of anti-Mullerian hormone (AMH) – a hormone that can assess a woman’s ovarian reserve and promote overall ovarian health. Foods high in vitamin D include; salmon, mushrooms and eggs.
- Eat Vitamin C by consuming citrus fruits and foods high in vitamin c such as; red peppers, broccoli, and dark leafy vegetables. Vitamin C is packed with antioxidants and can activate immune cells that attack cancerous cells and prevents cancer growth. Getting enough vitamin C can promote proper ovarian function by regulating the activities of genes needed for follicle formation and development. Vitamins can be comfortable taken as daily supplements.
Choose fresh, raw foods over, processed and packaged foods.
- Choose a diet filled with nutritious foods. Eat lean protein found in; fish, chicken, lentils, beans and egg. Minimize carb intake, artificial sweeteners and fried foods. Limiting saturated fats can help lower the risks of ovarian cancer. Other superfoods include; avocados, ginger, cinnamon, salmon, mackerel and soybeans.
- Chew on green leafy vegetables. Quick tip, make sure one-quarter of your plate is filled with vegetables. They are packed with vitamins and antioxidants, you can never go wrong with vegetables.
- Snack on nuts and seeds such as; almond nuts, cashew nuts, walnuts. The unsaturated fats found in nuts and seeds provide omega-3 fats that can reduce inflammation and help prevent cancer.
If you must be drinking something, then make sure it’s water. Drink at least eight glasses of water daily. Filtered water should be your preferred choice. Avoid water from plastic bottles and bags because some of the chemicals used in these plastics can contribute to hormonal imbalance. Limit your caffeine consumption to no more than two cups of coffee a day. Cutting out alcoholic drinks from your diet highly encouraged.
Keep your mind stress free
Besides eating healthy, keeping your mind healthy is of utmost importance to developing healthy eggs. In our fast-paced world, facing every day huddles can be very challenging and can induce high levels of stress in your body. Stress can be detrimental, as women constantly under stress produce prolactin, cortisol, and other hormones, which can interfere with or even block regular ovulation. Stress can range from mild strain to traumatic situations.
So, if you are trying to improve your egg health, reducing your stress levels should be your primary focus. Quick tips include: Go for a walk, get a massage, try yoga, practice meditation, take some time off work, and spend time in prayer.
Break a sweat
Schedule in time for exercise. Exercise enables blood circulation, it purifies and helps oxygenate the blood. Try jogging, walking, dancing, body stretches and yoga. Also, exercising regularly helps maintain a healthy BMI and reduces tummy fat, which if not regulated could result in excess oestrogen. It’s best to avoid excess oestrogen and the health issues linked to excess estrogens, such as endometriosis, infertility, fibroids, PMS and PCOS.
Kick out bad lifestyle habits
If you’re a smoker, you’ve got to stop smoking. Smoking decreases the circulation of blood and oxygen to all parts of the body including the ovaries. This low rate of blood flow could lead to an increased rate of genetic damage to the eggs and an increased risk of miscarriages. Smoking also damages your cervix and fallopian tubes, thereby increasing your risk of ectopic pregnancy. This also applies to other harmful substances like; crack, marijuana, cocaine and the others.
You should continue taking your supplements until you are pregnant.