Fertility is a mystery that has intrigued humanity since time immemorial, and even more so today: approximately one in six couples faces difficulties conceiving. The answer to why some women achieve it easily while others face enormous challenges is complex and depends on multiple factors.
Within the great puzzle that makes up female fertility, diet plays a fundamental role. Every bite we take is like the fuel we put in the car, and we all know that making a mistake when refueling can have serious consequences for the operation of the engine. Similarly, the nutrition a woman provides to her body can have a direct impact on her ability to conceive and carry a healthy pregnancy to term.
In recent decades, the Western diet has been imposed, based on high consumption of processed foods, fast food, red meat, high-fat dairy products, sweets and sugary drinks. This dietary pattern is unbalanced and involves excess calories, which can lead to overweight and obesity.
It has been seen, for example, that trans fats (mainly present in processed products such as pastries, pastries, fast food and snacks) promote insulin resistance (difficulty regulating blood glucose levels) and increase inflammatory markers.
Additionally, fat cells produce proteins, such as adiponectin and leptin, that can interfere with reproductive hormones. For example, adiponectin is capable of reducing the secretion of key fertility hormones, while leptin potentially decreases the production of estrogen and progesterone, essential in reproduction.
Also, high intake of carbohydrates with a high glycemic index, such as soft drinks or sugary drinks, is associated with insulin resistance and hyperinsulinemia, once again affecting the ability to conceive.
Current evidence supports the Mediterranean diet as the most favorable nutritional pattern for promoting fertility. This style of eating is characterized by being rich in fruits, vegetables, nuts, legumes, whole grains and healthy fats such as olive oil.
Studies conclude that women who follow this diet have better reproductive health thanks to mechanisms related to weight control, reducing inflammation and oxidative stress, and improving mental health. In addition, supplementation with folic acid, essential during pregnancy to prevent neural tube defects, can also promote regular ovulation and improve the quality of eggs, which is essential for fertility.
During the Covid-19 pandemic, we face unprecedented challenges. In this context, our Lifestyle and Health research group was interested in how confinement could have affected the eating habits of women with reproductive problems.
The results of the study showed that, despite the foreseeable changes in diet as a result of confinement, women did not modify their dietary pattern compared to the previous situation. However, we did observe that only a small percentage of the participants met the recommendations of high adherence to the Mediterranean diet.
This suggests that there is still room to improve women’s nutrition in order to enhance their reproductive health.
Here are some nutritional recommendations to improve fertility:
In conclusion, it is time to carefully consider what women in a position to become pregnant put on their plates, as each bite can influence their ability to create life.
This article was originally published on The Conversation. Gemma Biviá Roig is a biologist and physiotherapist, and a professor and researcher at the Department of Nursing and Physiotherapy at the CEU Cardenal Herrer University.
