Health & wellness

Don’t overlook the role of your metabolism in achieving a healthy pregnancy and baby

Up to 15% of couples are dealing with infertility. While people can’t control all the causes of infertility, they can control their lifestyle and diet. Metabolism, which is the biological process by which the body converts food into energy and other useful substances, has been shown to be directly linked to reproductive function.

But not to worry, making good choices when it comes to metabolism can prepare the body for conception and improve the chances of a successful pregnancy. In this article, we’ll explore how metabolism works, its link to getting pregnant, and easy ways to improve your metabolism to support fertility.

How does metabolism affect fertility?

In addition to converting food to energy, metabolism helps regulate body temperature, blood pressure, and blood sugar levels. Most of us think that the rate of metabolism is only important in gaining or losing weight. However, research has also shown that disruptions in metabolism and metabolic hormones, such as insulin, leptin, and ghrelin, have a broader impact on the cellular level – with widespread effects on reproductive hormones.

One of the most common causes of infertility is disorders of ovulation, and disruption to a normal metabolism can cause ovarian dysfunction. Ovarian dysfunction leads to reduced or completely absent ovulation, which is required for the fertilization of an egg, the first step in pregnancy. Reduced metabolism, commonly seen in women with obesity or polycystic ovarian syndrome (PCOS), as well as increased metabolism, can both cause ovarian dysfunction.

In early pregnancy, a healthy metabolism is necessary for women to meet the increased energy and nutrient demands of a growing embryo and fetus. You are eating for two! Failure to provide adequate nutrients to a growing pregnancy can lead to a miscarriage or an infant who is small for his or her gestational age.

In women who do need fertility treatment, there is a strong link between metabolic health and outcomes. Women with a healthy metabolism are more likely to get pregnant after in vitro fertilization (IVF). This is likely due to a combination of optimal levels of the reproductive hormones and improved egg and embryo quality.

In men, research has shown a direct link between metabolism and testosterone levels and sperm development, concentration, and motility. Moreover, men with lower metabolism often struggle with obesity, a contributing factor to erectile dysfunction.

All this to say, there is undoubtedly a tight interconnection between energy, metabolism, and fertility. As scientists and fertility specialists work to understand it more completely, men and women trying to have a baby would do well to try to keep their metabolic health in a good place.

What affects your metabolism?

Different people have different metabolisms as age and genetics play a large role. Luckily, there are many other factors of metabolic health that we have control over, including:

• Diet.
• Level of physical activity.
• Other medical conditions.

How to calculate your metabolism

A calorimeter is a device you breathe into that can calculate a Resting Metabolic Rate (RMR) and Basal Metabolic Rate (BMR). You can also do it yourself using the Mifflin-St Jeor formula to calculate BMR. Here’s the formula for doing that.

How to improve metabolism to support fertility

Reduce stress

When we’re stressed, the body releases a hormone called cortisol. Several studies reveal a connection between cortisol (stress level) and altered metabolism, which could lead to weight gain and changes in reproductive hormones.

Furthermore, stress disrupts sleep and your diet, both of which are very important in maintaining a healthy metabolism. Research suggests that stress management can also improve pregnancy rates in women with infertility. I know, easier said than done! However, some strategies to control stress include meditation, fostering hobbies, and seeking mental health counseling if needed.

Consume fat-burning and antioxidant-rich foods

It is no secret that eating nutritious foods is essential to maintain a healthy metabolism and weight and to live a long and healthy life. However, eating certain foods is also important when trying to get pregnant. Here are some helpful foods to add to your diet:

• More plant-based foods including whole fruits, vegetables, and protein sources like tofu.
• Seafood rich in omega-3 fatty acids.
• More whole grains such as oatmeal, legumes and nuts.
• Foods (or supplements) rich in folic acid, vitamin B12, and vitamin D.

Reduce carb intake

Reducing or eliminating processed foods, refined sugars, and alcohol is essential to improving metabolism. These foods increase insulin and cortisol levels which can affect body weight and stress levels, therefore affecting reproductive hormone levels.

Increase strength and weight training

Strength training helps build muscle, which increases your metabolism. Even if you don’t feel like lifting weights, any moderate physical activity that gets your heart rate up and gets you breathing hard will have a good effect!

On the other hand, excessive high-intensity exercises may decrease fertility in some women. Vigorous exercise can overly increase your metabolism which can then disrupt normal reproductive function. When in doubt, speak to a doctor who can help determine the best regimen when trying to get pregnant.

Get a good night’s sleep

Sleep is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Research by the American Society for Reproductive Medicine has linked women with low-quality sleep and lower rates of fertility.

The takeaway

When trying to conceive, it is important to maintain a healthy metabolism in order to improve the chances of success. While it can be difficult to squeeze in those extra hours of exercise or sleep, doing so can help build the family of your dreams.

By Bonnie Burgess, NC, fertility & perinatal nutritionist

Lowering chronic inflammation with an anti-inflammatory diet and lifestyle choices is a hidden secret for fertility both for male and female factors

Following an anti-inflammatory diet and lifestyle can make a meaningful impact on fertility. It helps to:

• Prevent oxidative stress. Excess oxidative stress is a known risk factor for chromosomal abnormalities, which are largely responsible for early miscarriage and negatively impact both egg and sperm quality.
• Prevent elevated cortisol. Increased chronic cortisol affects egg maturation, embryo implantation, and hormone balance.
• Address fertility-complicating comorbidities. There are many health conditions with increased chronic inflammation at the root. These may include: auto-immune conditions, endometriosis, diabetes or pre-diabetes, high blood pressure, polycystic ovary syndrome (PCOS), obesity, irritable bowel syndrome (IBS) and more.

How an anti-inflammatory diet affects fertility

Chronic inflammation is linked to stroke, cancer, cardiovascular disease, and infertility. We know that infertility is more prevalent in conditions that involve inflammation, like PCOS, infections, and endometriosis. Systemic inflammation can reduce fertility or cause infertility by affecting the placenta, cervix, and uterus.

A 2022 review of multiple studies on a fertility diet indicates that an anti-inflammatory diet may help those with infertility. The review reports such a diet can increase pregnancy rates, and sperm quality and improve success rates in treatments like in vitro fertilization (IVF).

This review is very helpful and confirms the benefits of an anti-inflammatory diet, but, as with many aspects of infertility effects, more research is needed.

Increase these anti-inflammatory foods to boost fertility

Antioxidant-rich foods

Colorful produce, pasture-raised eggs, turmeric, ginger, garlic.

Antioxidants prevent inflammatory response by protecting tissue from damage by free radicals and reactive oxygen species.

Fermented foods

Lacto-fermented veggies, yogurt, raw apple cider vinegar.

Fermented foods can have an effect on the immune system and gut microbiome. In these foods, some immune cells are less active. One study showed that levels of inflammatory proteins were reduced due to fermented foods.

Omega-3 fatty acid foods

Cold-water fish, seaweed and algae, flaxseeds.

Omega-3 fatty acids are regularly associated with reducing inflammation. This occurs because omega-3 fatty acids can lessen the body’s production of substances and molecules associated with inflammation.

Incorporating more of the above foods in your diet helps to combat inflammation.

Reduce your intake of these pro-inflammatory foods

One easy way to reduce pro-inflammatory foods in your diet is to focus on the main culprits: highly processed foods and red meat. Processed food can change gut bacteria, which interacts with your immune system. Continual consumption of highly processed foods can lead to chronic inflammation.

To make any real difference, you have to focus long-term on eating habits, not just every now and then. Avoid these foods regularly:

• Refined carbohydrates and sugar.
• Processed foods.
• Trans fats and excess saturated fats.
• Alcohol.
• Conventional animal products: Go organic when possible.
• Dirty dozen produce: Go organic when possible.

It helps to reduce or even avoid these pro-inflammatory foods.

Personalize your anti-inflammatory diet

Focus on blood sugar stability. Insulin resistance is a common contributor to chronic inflammation. Shifts in how, when, and what you eat make a huge difference in keeping insulin levels low and controlled.

Are you aware of any dietary sensitivities? Both food sensitivities and food allergies contribute to inflammation. Be sure to avoid these, too!

Anti-inflammatory lifestyle changes

Inflammation is not only impacted by your diet. The way you live also plays a role. How are you doing with these lifestyle factors regularly?

• Sufficient good quality sleep.
• Exercise.
• Stress management.
• Low exposure to environmental toxins.

About Bonnie Burgess, NC

Bonnie Burgess, who operates Burgess Wellness Nutrition Consulting, began her interest in fertility by dealing with her own PCOS. She studied at Bauman College, earning a Certificate of Holistic Nutrition Consulting with honors. She stays up to date on the latest research in nutrition for fertility, pregnancy, and PCOS in order to best problem-solve issues for women seeking optimal health.

From what to avoid (like complex carbohydrates) to what to eat (like healthy fats), following a fertility-enhancing diet is a wise recipe for pregnancy

Ensuring that you have a proper diet and take appropriate supplements can improve your fertility. While there is no single, ideal diet for everyone trying to improve their fertility, numerous studies indicate that a healthy, balanced diet can increase the chances for healthy ovulation, improved egg and sperm quality, prevention of recurrent miscarriage, and a healthy pregnancy.

The goal of a healthy diet is to bring the body back into balance for optimal functioning. Your clinical team may make individual recommendations specific to your unique fertility concerns. Please feel free to discuss any diet or supplement concerns with your physician or case manager.

To increase fertility and improve egg and sperm quality, we recommend a balanced macrobiotic diet rich in nutrients. This diet consists mostly of fresh organic vegetables and fruit, fibrous whole grains, complex carbohydrates, healthy protein and fats, and low-sugar foods. Supplementing your diet with essential vitamins and minerals will also strengthen your reproductive health.

Fertility enhancing diet: foods to eat and why

Organic fruits and vegetables

Fruits and vegetables supply the body with essential minerals, vitamins, enzymes, antioxidants, and water. Choose organically grown fruits and vegetables free of harmful pesticides and chemicals. Choose a wide variety of colors to get as many different nutrients as needed.

• Best fruits are red and purple berries, citrus, figs, grapes, melon, pears, pineapples, apples, pomegranates, and apricots.
• Best vegetables are asparagus, beans, beets, broccoli, brussels sprouts, cabbage, cauliflower, celery, corn, cucumber, fennel, garlic, greens/lettuce, leeks, okra, onions, parsnips, peas, radishes, rutabagas, sprouted seeds, squashes, sweet basil, sweet potatoes, thyme, turnips, watercress, and yams.

Fibrous whole grains and complex carbohydrates

Foods that contain the entire kernel or grain are beneficial to your health by supporting your immune system and keeping blood sugar balanced. They contain more protein and fiber and sustain energy longer.

• Grains include millet, quinoa, spelt, brown rice, buckwheat, amaranth, kasha/buckwheat, oatmeal, barley, whole rye, and cornmeal. It’s best to maximize non-gluten grains like millet, quinoa, and buckwheat for overall health. Also, the more fiber you eat, the better.
• Other high-fiber foods include broccoli, celery, apples, dark leafy greens, peas and beans, red and purple berries, garlic, parsley, fennel, cabbage, cauliflower, nuts and seeds, carrots, rhubarb, and sage.

Foods with protein

Consume equal amounts of protein and carbohydrates in each meal to balance sugar and insulin levels and sustain energy. Strive for mostly plant-based sources of protein and limit animal-based sources of proteins.

• Beans are a great vegetarian protein and include varieties like black, white, pinto, navy, garbanzo, lima, adzuki, lentils, etc.
• Nuts and seeds including walnuts, almonds, Brazil nuts, cashews, pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, flax seeds, etc. are also a great plant-sourced protein.
• Organic fish that is wild-caught, not farm-raised or with added coloring, and comes from clean water sources free from pesticides and chemicals is another good source of protein. The most beneficial fish species are those that contain higher amounts of omega-3 fatty acid, which helps boost the immune system and aids in hormonal balance. These include salmon, herring, mackerel, sardines, trout and tuna. Note: limit your tuna intake, as it is higher in harmful mercury levels than other fish.
• Organic meat such as beef, bison, chicken, turkey, duck, and pork – always free of growth hormones, antibiotics, or added nitrates – is recommended in limited amounts.
• Organic eggs, free of hormones and antibiotics, are high in protein and nutritious.
• Soy products such as soybeans, tofu, soy protein powder, soy sauce, miso, tempeh, etc. can increase estrogen production. Check with your doctor to determine whether or not soy is recommended for your condition.

Healthy fats

Choose mostly monounsaturated oils that strike a balance between heavily saturated fats that clog arteries and polyunsaturated vegetable oils that are low-fat but can cause an immune-damaging synthetic fat.

• Best oils are cold-pressed, unrefined extra virgin olive oil and sesame oil. Other good oils include oleic sunflower, oleic safflower, avocado, almond, apricot kernel, coconut and canola. Fresh flax oil is especially helpful in regulating insulin levels.
• Other healthy fats include avocados, whole eggs, fish rich in omega-3 fatty acids, nuts and seeds, and cheese.

Low glycemic foods (low sugar foods)

Eat complex carbs and low glycemic foods that break down slowly in the body. These foods will keep blood sugar and insulin levels steady and sustain energy longer.

• Low sugar foods include dark leafy greens and veggies like kale, broccoli, carrots, and asparagus; organic lean meats and fish; whole grain bread and complex carbs; beans, lentils, and humus; low sugar fruits like grapefruit and apples; and nuts and seeds.
• Choose foods made with natural sweeteners, which are less processed than refined white or brown sugar and create fewer fluctuations in blood sugar. In moderation, use these sugar alternatives: stevia, agave nectar, xylitol, barley malt, organic/raw unprocessed honey, blackstrap molasses, maple sugar, coconut palm sugar, or brown rice syrup.
• Cinnamon also helps reduce blood sugar levels.

Dairy products (limited)

Dairy products, like milk, cheese, yogurt, and butter should be limited. Aim for organic, unsweetened, and low-fat varieties free of any growth hormones or antibiotics.

• When eating yogurts, opt for plain, unflavored, or unsweetened varieties, and flavor them with fresh berries. Avoid commercially sweetened or flavored yogurts that contain excess sugar and other additives.
• Other non-dairy alternatives include products made from almond milk, rice milk, cashew milk, and soymilk. Check with your provider regarding soy products.
• Opt for other calcium-rich foods like sesame seeds, seaweed, almonds, quinoa, and dark leafy green vegetables.

Vitamins and minerals

When it comes to vitamins and minerals, it’s best to consult with your provider for the exact amounts needed or whether you need these supplements.

• Best supplements include B6, B12, C, D, E, CoQ10, folic acid, iron, selenium, zinc, omega-3, maca, and wheatgrass.

Foods to avoid: what’s not part of a fertility-enhancing diet and why

Refined sugar

Highly processed and refined white or brown sugar breaks down rapidly in the body and causes a dramatic spike, and then drop, in blood sugar and insulin levels.

• Eliminate as much sugar in your diet as possible. When needed, consume limited amounts of natural sweeteners in place of refined, processed sugar.

Refined carbohydrates (simple carbohydrates)

Highly processed, simple carbohydrates (refined carbohydrates) break down rapidly in the body and cause a dramatic spike, and then drop, in blood sugar and insulin levels.

• Avoid refined carbohydrates like cakes, cookies, white bread/buns/pizza crusts, white rice, white pasta, potatoes, pretzels, sugary breakfast cereals, crackers, pancakes/waffles, plain bagels, any highly processed food, and dried fruits or sugary fruits like raisins and watermelon.

Gluten grains

Avoid gluten grains like wheat, spelt, teff, and other gluten grains.

Alcohol

All alcoholic beverages contain high amounts of sugar and some also contain high amounts of carbohydrates. Alcohol causes a major insulin spike and crash, disturbs sleep patterns, and negatively impacts hormone levels.

• Avoid all alcoholic drinks (especially sugary mixed drinks) including cocktails, beer, hard cider, and wine (white wine varieties in particular).
• If you must have a drink, choose red wine. Having a glass or two in a week is likely not to be harmful while trying to conceive.
• Stop drinking alcohol once pregnancy is established.

Caffeine

• Reduce all caffeinated drinks including coffee, tea, sodas, and sports drinks. Many also contain high levels of added sugar, which will spike insulin levels.
• Instead, opt for decaffeinated, sugar-free, herbal, and green teas. Do not take more than 200 mg of caffeine a day (about 1-2 8 oz. cups of regular drip coffee.)

Sodas, pasteurized fruit juices, and sweetened beverages

These beverages all contain high amounts of added sugars and artificial ingredients, which spike insulin levels.

• Avoid all sugary drinks and sodas including pasteurized fruit juices, sweetened teas or coffees, Gatorade or sports drinks, etc.
• Instead, opt for healthy, sugar-free drinks like carbonated flavored waters, coconut water, low-fat milk (dairy and non-dairy varieties), herbal and green teas, or tomato juice.