The fast-paced world, infertility has become a significant challenge. Dietitian Anjali Phatak suggests that proper diet and a balanced routine can help manage it. Both underweight and overweight conditions affect fertility, making a nutritious diet, sufficient sleep, and stress management crucial. Diet significantly impacts fertility by influencing hormonal balance and the quality of eggs and sperm. An unbalanced diet can increase insulin resistance and inflammation, potentially leading to conditions like PCOS in women and reduced sperm quality in men.
Factors Detrimental to Fertility:
- Trans fats: Found in fried foods and baked goods.
- High-GI foods: Such as refined flour, white bread, and soft drinks.
- Addictions: Including excessive caffeine, alcohol, and smoking.
- Lifestyle: Stress, insomnia, and unbalanced weight.
Experts recommend incorporating a healthy diet, daily exercise, yoga, and meditation into one's routine. Getting 7-8 hours of sleep nightly is crucial for rest and recovery. Maintaining a healthy weight aids hormonal balance. For women, leafy greens, fruits like pomegranates and oranges, walnuts, flaxseeds, barley, oats, pearl millet (Bajra), milk, and yogurt are particularly beneficial.
A 2025 study indicated that diets high in junk food and inflammatory foods can double the risk of infertility, while good gut health supports fertility. Men should focus on foods that enhance sperm production and health, such as tomatoes, carrots and other colorful vegetables, lentils, and paneer.