For those who want have a baby there is good news: several studies have shown that the fertility it can be improved by bringing the right foods to the table.
According to the authoritative The British Fertility Society, decrease carbohydrates increases the chances of getting pregnant by 5 times. The reason? Dr. Luca Avoledo, naturopath and nutritionist in Milan, explains it to us.
«These components of food, present in bread, potatoes, pasta, rice, if consumed in excess, increase the glycemia. To lower it, the pancreas therefore produces insulin, which is crucial not only for clearing the blood of sugars.
In fact, the higher the concentration of this substance, the higher the share of testosterone, male sex hormone which in women should be physiologically present only in small quantities so as not to hinder conception ».
Pay attention to the glycemic index
But be careful: you have to cut down on foods that are a source of carbohydrates, do not delete them. "They can be consumed in the first two meals of the day, making sure to choose those with the lowest glycemic index (such as Whole grains), which do not cause insulin spikes, ”says our expert.
To further slow down the increase in the concentration of sugars, which occurs after eating, it is advisable to always take these foods together with a portion - of equivalent weight - of protein products (milk, yogurt, bresaola, meat or fish) ea a fruit with the peel in the morning or a large dose of vegetables at noon », adds Dr. Avoledo.
"The evening menu instead it must include only vegetables, plus a protein dish ».
Calculate quantities based on the clock
«The ideal is to make one Abundant breakfast, a slightly less rich lunch and a light dinner », advises the naturopath and nutritionist. "This division of meals increases the chances of starting a pregnancy, because it follows the rhythms with which the different hormones within 24 hours and is in line with the different phases that the body goes through during the day: greater need for nutrients and predisposition to the consumption of energy in the first hours after waking up, orientation to rest, accumulation and construction of tissues in the evening ».
That the diet set up in this way works is shown by studies on polycystic ovary syndrome, which is the most frequent cause of infertility: of the women affected by this disorder, as many as 50% managed to achieve ovulation after serving right menu, low in carbohydrates.
«By optimizing the control of insulin production they can reduce testosterone levels even half and thus restart the activity of the ovaries », comments Dr. Avoledo.
Focus on vegetables and protein foods
"Good fresh seasonal fruit and vegetables, walnuts, almonds, hazelnuts, proteins of the best quality which, it is worth remembering, should never be missing », reiterates the expert.
The recommended daily portions? 3-4 between vegetables and salad; 2-3 of apples and other fruit (to eat with the peel and, if there are, also with the core and seeds); at least one of fish or meat or eggs.
“All of these foods contain the most important nutrients to promote pregnancy and carry it out in the best conditions: vitamins like folic acid or B12, minerals such as zinc and iron, Omega 3 fats such as Dha or docosahexaenoic acid ».
Avoid too drastic residues
Finally, remember that if you want to increase your chances of having a baby, you need to be careful of do not lose too much weight: being underweight (on a par with obesity) alters the production of female sex hormones.
«No drastic diets, therefore », is the expert's message. Who adds one last piece of advice: "Also limit your coffee consumption: this drink inhibits the muscular contractions that occur in the uterine tubes, hindering the descent of the egg towards the uterus and reducing the chances of it being fertilized ”, concludes Dr. Luca Avoledo.
Put sports and relaxation on your menu
Practice frequently and regularly aerobic physical activity not exhausting (such as running, swimming, cycling and brisk walking) promotes fertility », assures Dr. Luca Avoledo.
«The chances of conception also increase oriental anti-stress techniques: breathing and relaxation exercises, meditation and yoga. Sedentary lifestyle and emotional tensions, together with smoking (to be banned both before and during pregnancy), are in fact the main enemies to fight. So try to move and keep anxiety at bay».
Also, if you are trying to have a baby, do not engage in physically strenuous activities and, if possible, try to avoid shift jobs in rotation or at night.
A study that involved 500 women and was published in the journal Occupational & Environmental Medicine, in fact found that these conditions of use the chances of getting pregnant significantly decrease.
