Nowadays, most women suffer from infertility issues. Having a lower ovarian reserve is a major cause of this infertility. A low ovarian reserve means having a low number of eggs in the ovaries. This can affect your chances of pregnancy.
In this blog, you will learn seven ways to improve your ovarian reserve, which helps boost your egg’s quality and gives you a better shot at having a baby.
7 Ways to improve ovarian reserve
Here are the seven ways where you can follow regularly to increase your ovarian reserve.
Maintain proper weight
It is crucial to maintain an appropriate weight for your health. Nowadays everything is made with chemicals. It is difficult to choose which is best for your health. Some of them will undergo various treatments and consume multiple medications to improve their health. However, the chemical substance present in the medication can cause overweight.
By facing all these circumstances you should maintain a proper weight. Add your favorite fruits and vegetables to your diet. Plan a diet and customize it with your favorite foods. Avoid eating junk which affects your ovary’s health. Better consult with your dietician for a better diet chart. Here is a simple diet chart for you to improve your ovarian reserve.
| Food Category | Foods to be taken | Servings per day |
|---|---|---|
|
Fruits |
Berries, oranges, kiwi, grapefruits. |
2 - 3 cups |
|
Vegetables |
Spinach, peas, lettuce, and all types of green vegetables
|
2 - 3 cups |
|
Whole grains |
Brown rice, wheat bread, oats and barley |
3 - 5 cups |
|
Nuts and seeds |
Almonds, walnuts, pumpkin seeds, sunflower seeds |
¼ cup |
Do exercise
Normally, if you exercise on a regular basis, it is good for both your physical and mental health. To increase the blood flow for your ovary, you need to follow some of the basic poses, such as the ones below.
- Cardiovascular exercises such as walking, jogging, running, and swimming will help to pump the blood level high and travel throughout the body.
- Yoga poses such as cat pose, cow pose, and bridge pose helps to improve the pelvic muscle, making it more flexible and strengthening the body
- Pelvic floor exercises strengthen the muscles supporting the pelvic organs and improve the blood circulation level in your body.
- Lightweight exercises such as lightweight lifting build you stronger and improve your overall health.
Improve blood flow
Proper blood flow to the ovaries is important for the normal functions of the eggs present there. Blood carries various nutrients and oxygen to the ovaries, which is essential for egg growth.
It also transports hormones such as estrogen and progesterone for the growth of the eggs present in the ovaries. Following a proper diet, eating iron-rich foods, and staying away from junk will always help your blood flow adequately.
Stay away from junk foods
Do you know that eating more junk may damage your egg reserve? Yes, if you aim to improve your ovarian reserve for your pregnancy, then it is important to avoid all these junk foods to maintain proper health.
Some junk foods may contain a small amount of good fats. However, they do not result in any bigger changes in your body. Eating too much junk results in obesity. Fats are linked with ovarian health, and risky fats may damage the eggs present in the ovaries. In some junk, high-content sugar may affect the ovaries indirectly.
Stress Management
Nowadays, every situation will push you down to the stress. If you are facing stress in your life, it may not allow you to live in a peaceful environment. Facing stress not only makes you disturbed mentally, but it also weakens your reproductive organs, which damages the egg present in the ovaries.
There are various methods to get rid of stress and follow a peaceful life. Do mindful activities where you can observe changes in your daily life. Try to read books at least for 5 minutes which allows your mind to relax. Challenge yourself with stress relief activities that make your body more relaxed.
Limit alcohol and caffeine
Most people like to drink alcohol and caffeine. They relax your mind and body and help you reduce stress. But most of them are getting addicted to this and cannot relieve from this habit.
If you consume alcohol without any limit, it may bring some hormonal changes in your body, which affects the quality and quantity of your egg. It may lead to miscarriage in the future. Consuming high caffeine leads to low infertility rates.
It may be difficult to stop consuming your favorite alcohol and caffeine completely. But you can limit them with your self-control. Better go with some other alternatives, such as green tea and hibiscus tea, which make your body more active and fresh.
Consult your doctor
Whatever the steps you may follow to improve your ovarian reserve, it is important to consult your doctor to maintain a good and healthy ovary. It is because you may follow some easy and natural tips that increase your ovary, but when you consult your fertility doctor they will give treatment according to your health conditions.
Not everyone’s health is the same as others. Some fertility issues may need professional treatment to cure the diseases. Regular check-ups and monitoring of the ovary continuously help the doctor to know which treatment option helps for the ovarian reserve. So it is important to consult the best fertility doctor for better treatment.
Conclusion
Following the various ways that are mentioned will boost and improve your egg quality and quantity. You might find it a bit difficult to follow in the beginning. But, once you implement it in your daily life, it can make more changes in your life than you expected.
The ovarian reserve usually diminishes at the age of mid-40s. But, for some women ovarian reserve may diminish at the age of early 30s. It is according to their body condition.
Yes, you can still get pregnant with low ovarian reserve. You can get pregnant with low-quantity eggs, but the available eggs should be of good quality. This can increase your chances of a healthy pregnancy.
