Are you trying to conceive but still having some concerns about your ability to conceive, or even to carry a pregnancy to term? Or maybe you have a family history of infertility or miscarriage? There are several reports that have shown an enormous drop in fertility rates in the U.S. among women of childbearing years. However, other studies revealed that there exist major contributing factors that affect many people’s declining fertility rates.
Today, we will discuss why poor nutrition is connected to infertility, the benefits of getting Omega-3, and simple ways on how to use Omega-3 to improve fertility.
Why Poor Nutrition is Connected to Infertility
Do you know that genetics has a crucial role in one’s fertility? If you are a prospective parent and your parents were malnourished as they ate foods loaded with sugar and processed foods, or they abused alcohol, drugs, or tobacco, those problems were more likely passed on to you genetically.
Despite this possibility, our complex and smart genes express themselves differently as they have the ability to turn on or off depending on the external factors being introduced like nutrition or a healthy food diet. This means you can turn on or boost your fertility by taking some necessary measures in changing what you eat daily.
Based on Dr. Nathaniel Mead with the Environmental Health Perspectives, “nutrition modifies the extent to which different genes are expressed and thereby modulates whether individuals attain the potential established by their genetic background.” Thus, it is important to consider nourishing food sources and other environmental and lifestyle factors in order to sustain good health.
Simply, if you eat foods without nutrition like junk foods, fast foods, and instant meals, the genes in your body will express negatively and you will encounter possible health issues such as cardiovascular diseases, and cancer. Thus, through balanced and healthy nutrition, you can influence your genes in a way that helps you lower the risk of disease and health conditions like infertility.
The Wonderful Benefits of Getting Omega-3 for Fertility
There are three different types of healthy fats or fatty acids: saturated, monounsaturated, and polyunsaturated. Among these, polyunsaturated contain a special subgroup called essential fatty acids because they can’t be produced by the body but are necessary for healthy bodily functions. These are usually obtained from foods or supplements. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are commonly found in algae, seafood, and fish oil supplements.
Moreover, omega-3 and omega-6 are two main families of essential fatty acids. Studies have shown that the human body needs a healthy, balanced ratio of omega-3 to omega-6 (Ex. 1 gram of omega-3s for every gram of omega-6 fats). Omega-3 fatty acids are well-known for reducing the risk of heart diseases. Additionally, these healthy fatty acids can greatly help in regulating hormones, increasing cervical mucus, and normalizing the menstrual cycle.
Some of the major health benefits of Omega-3 are as follows:
- Improves hormone functioning.
- Strengthens blood flow to reproductive organs.
- Soothes the nervous system to address the effects of stress on fertility
- Boosts sperms and egg quality when consumed for a minimum of three months.
- Prevents erectile dysfunction.
How to Use Omega-3 & Other Essential Fats to Improve Fertility
Below are the simple ways that you can follow on how to use omega-3s and other essential fats to improve fertility. Read the main points carefully!
- Eat healthy fats and buy high-quality, organic butter and oils.
- Eat fresh food containing fats and keep it refrigerated.
- Eat two servings or about 12 ounces of seafood per week.
- Take advantage of the high omega-3 content of seafood by eating it up to 3 times a week.
- Buy high-quality, wild-caught, and eat species like wild salmon, sardines, and small mackerel.
- If you can’t eat seafood and fish, get your essential fats from a good nutritional supplement and other food sources (almonds, walnuts, pumpkin seeds, chia seeds, flax seeds, etc.)
- Prevent the oxidation of healthy oils by keeping the monounsaturated and polyunsaturated oils in opaque, airtight containers and storing them in a cool place away from heat and sunlight.
- Avoid buying fats that have added chemicals.
- Cook fatty meats in low temperatures to avoid oxidation.
- Avoid cooking with polyunsaturated oils such as safflower, rapeseed, sunflower, walnut, soybean, corn oils, etc.)
- Avoid cooking butter at high temperatures because it contains polyunsaturated oils that can be destroyed with high heat. Instead, use ghee or clarified butter in cooking at high temperatures.
- Avoid low-fat or non-fat products because the fats are removed and replaced with sugar or other artificial chemicals.
- Avoid eating foods high in unhealthy fats like french fries. You can only eat them occasionally or once in a while.
- Eating too much or too little fat can damage your metabolism and can cause harm to your fertility and reproduction.
Omega-3s provide numerous benefits in our body such as improving hormone functioning, strengthening blood flow to reproductive organs, soothing the nervous system to address the effects on fertility, boosting sperm and egg quality, preventing erectile dysfunction, and many others. By maintaining a healthy food diet and balanced nutrition especially getting some essential fatty acids like Omega-3, it can help you in improving your bodily functions like boosting your fertility rate.