Why is egg quality important?
Egg quality is a crucial factor in the success of conception. Knowing how to improve egg quality is the first essential step towards improving your chances of conceiving naturally or through assisted reproductive therapies like IVF.
Egg quality refers to the health and viability of the eggs produced by a woman’s ovaries. High-quality eggs increase the chances of successful fertilisation, healthy embryos, implantation and pregnancy. On the other hand, poor egg quality can lead to difficulties in conception, increased risk of miscarriage, and lower success rates in assisted reproductive technologies .
Factors that affect egg quality
Several factors can influence the quality of eggs. Age is a primary factor affecting egg quality, with a natural decline in egg quality as women age. Lifestyle factors such as;
- What we eat
- How much we exercise
- Smoking
- Excessive alcohol consumption
- Body Weight
- Sleep quality
- Stress
- Exposure to environmental toxins
can all negatively impact egg quality.
Signs of poor egg quality and its impact on fertility
While there are tests for egg quantity, namely the AMH and antral follicle tests, there is no test for egg quality. Some common signs of poor egg quality include irregular menstrual cycles, shorter or longer cycles, heavy periods, difficulties getting pregnant and frequent miscarriages.
How to improve egg quality
Improving egg quality is crucial for women who are trying to conceive. It’s known that a woman is born with all the eggs she will ever have, and they remain dormant until they mature. The process of egg maturation takes approximately 90 to 100 days. Therefore, this three month period presents an ideal opportunity for making positive diet and lifestyle changes that can influence egg quality before trying naturally or starting IVF.
How to improve egg quality with Diet
Making the necessary dietary and lifestyle changes can improve egg quality, enhancing your chances of conceiving. Research has shown that following the principles of the Mediterranean-style diet, which is high in antioxidants and anti-inflammatory foods, can help improve egg quality and fertility health overall. The Mediterranean way of eating includes plenty of seasonal fruits, vegetables, whole grains, nuts, seeds, oily fish and lean protein. These foods contain several key nutrients that play a significant role in enhancing egg quality, like
- Antioxidants enhance egg quality and protect eggs from damage caused by free radicals.
- Folate has antioxidant properties and is essential for egg quality and maturation.
- Selenium, which has antioxidant properties, supports a healthy environment for egg production.
- Zinc is a vital nutrient in improving egg quality, egg production and maturation. Zinc is involved in DNA synthesis, cell division, and hormone regulation.
- Omega 3 fatty acids are important for egg quality. Omega-3s are essential fatty acids with anti-inflammatory properties and can promote overall reproductive health.
These nutrients are found in a variety of foods, so ensure you are eating a varied diet daily. These are my top four food recommendations to include in your diet regularly to help improve your egg quality.
1) Chickpeas are a rich source of folate and antioxidants vital for egg quality and maturation.
2) Brazil Nuts are a great source of selenium. They are high in antioxidants and support a healthy environment for egg production.
3) Avocados are a great source of zinc, which plays an important role in egg production.
4) Sardines are an excellent source of omega-3 fatty acids, which have anti-inflammatory effects supporting egg quality.
The role of supplements in improving egg quality
When trying to conceive, it’s advisable to take a prenatal supplement that contains at least folic acid, vitamin D and iodine. If you don’t eat fish, consider taking an omega-3 supplement containing EPA & DHA.
It’s important to note that supplements should be taken under the guidance of a healthcare professional, as individual needs may vary. A fertility dietitian can help determine the most suitable supplements for your specific situation and provide advice on the appropriate dosage.
Foods to avoid when trying to improve egg quality
When trying to improve egg quality, it’s essential to be mindful of the foods we consume. Certain foods can have a negative impact on egg quality and should be avoided. Foods which contain ; Trans fats, fish containing high levels of mercury and alcohol. Other foods and drinks you should be aware of and reduce or avoid intake are processed meats, refined sugars and caffeine. Processed meats are often high in sodium and saturated fats, leading to inflammation in the body. Inflammation has been linked to poor egg quality and can decrease the chances of successful conception. Instead, it is recommended to opt for lean protein sources such as fish, poultry, tofu, and plant-based protein sources.
Sugar in the form of sugary beverages and snacks. Excessive sugar consumption can lead to insulin resistance, which disrupts hormone balance and can impair egg quality. High-sugar foods also contribute to inflammation in the body. Instead of reaching for sugary treats, choosing whole fruits, vegetables, and nuts as snacks is beneficial. These options provide essential nutrients and antioxidants that support egg health.
It is advisable to limit caffeine intake when trying to improve egg quality. Caffeine has been shown to have a negative effect on fertility and can decrease the chances of successful conception. It’s recommended to limit caffeine consumption to no more than 200 milligrams per day, which is equivalent to one cup of coffee. Opting for herbal teas or decaffeinated beverages can be a healthier alternative.
Weight and egg quality
Maintaining a healthy weight is crucial for overall health and fertility, especially when it comes to egg quality. Both overweight and underweight can negatively affect egg quality, making it important to achieve a balanced weight.
Being overweight can lead to hormonal imbalances, such as insulin resistance and high levels of estrogen, which can negatively impact egg quality. It can also increase the risk of conditions like polycystic ovary syndrome (PCOS), which can further affect fertility. In addition, excess body fat can lead to chronic inflammation, which can damage the eggs and decrease their quality.
On the other hand, being underweight can also have detrimental effects on egg quality. Low body weight can disrupt hormonal balance, leading to irregular or absent menstrual cycles. It can also deplete the body of essential nutrients necessary for optimal egg development. Resulting in poor egg quality and reduced chances of successful fertilisation and implantation. To improve egg quality, it’s important to aim for a healthy weight with a BMI above 19kg/m2 and below 25kg/m2 before conception.
Exercise and its effect on egg quality
Regular exercise is beneficial for maintaining a healthy weight and overall well-being and improving egg quality. Engaging in moderate-intensity activities such as walking, swimming, and cycling can help increase blood flow to the reproductive organs, including the ovaries, and promote the release of endorphins, which can reduce stress levels.
However, it’s essential to strike a balance when it comes to exercise. Overexercising or engaging in high-intensity workouts like HIT can have a negative impact on egg quality. Consult your healthcare provider or a fertility specialist to determine the appropriate exercise regimen that suits your needs and goals.
Stress management techniques for better egg quality
Managing stress levels is crucial for optimising egg quality. Chronic stress can disrupt hormonal balance, negatively impacting egg development. Incorporating stress management techniques into your daily routine can help reduce stress levels and promote better egg quality.
Practices such as mindfulness meditation, yoga, and deep breathing exercises have been shown to effectively reduce stress and promote relaxation. Additionally, engaging in hobbies, spending time in nature, and connecting with friends can help alleviate stress and improve overall emotional well-being.
Your sleep and how to improve egg quality
Sleep plays a crucial role in maintaining overall health and well-being. It is not only essential for physical and mental restoration but also for reproductive health. When it comes to egg quality, getting enough sleep is of utmost importance. Aim for 7 to 8 hours a night. Lack of sleep or poor quality sleep can have a negative impact on egg quality and fertility.
Research suggests that sleep deprivation can disrupt the hormonal balance in the body, including the hormones that regulate the menstrual cycle and ovulation. This can ultimately affect the quality of eggs produced. Additionally, inadequate sleep can lead to oxidative stress and inflammation in the body, which can further harm the eggs and reduce their quality.
To improve egg quality, it is essential to prioritise getting sufficient and restful sleep. Establishing a regular sleep routine and creating a sleep-friendly environment can help achieve this. Creating a cool, dark, and quiet bedroom, avoiding electronic devices before bedtime, and practising relaxation techniques like meditation or deep breathing can help promote better sleep.
Environmental toxins and how they affect egg quality
Exposure to environmental toxins are known to significantly impact egg quality in women. Environmental toxins can come from various sources, such as air pollution, pesticides, and chemicals in everyday household and personal products. These toxins can enter the body through inhalation, ingestion, or absorption through the skin. Once inside the body, they can accumulate in various organs and tissues, including the ovaries, where they can harm egg quality.
The effects of environmental toxins on egg quality include decreased fertility, increased risk of miscarriage, and higher chances of genetic abnormalities in offspring. These toxins can disrupt hormonal balance, interfere with the development and maturation of eggs, and damage DNA. As a result, the eggs produced may be of poor quality, leading to difficulties in conceiving and a higher risk of pregnancy complications.
The good news is there are several steps that you can take to improve egg quality and reduce the effects of environmental toxins. First and foremost, it is crucial to minimise exposure to environmental toxins by adopting a healthier lifestyle. Avoiding exposure to cigarette smoke, reducing the use of chemical-laden household products, avoiding cooking with pots and pans coated in Teflon, avoid using containers that contain bisphenol A (BPA), avoid personal products containing parabens and if you can afford to eat organic fruit and vegetables when appropriate.
Conclusion and final thoughts on How to improve egg quality
Improving egg quality is a multifaceted process that requires a comprehensive approach. By understanding the importance of egg quality, identifying signs of poor egg quality, and addressing factors that influence it, you can take proactive steps towards enhancing your chances of conception.
Remember, optimising egg quality is a journey that involves making conscious choices in various aspects of your life, including diet, lifestyle, exercise, stress management, sleep and environmental toxins. Working with a fertility dietitian can provide valuable guidance and support throughout your fertility journey, whether you are trying naturally or IVF.
Take control of your reproductive health by prioritising self-care and adopting a holistic approach to improving egg quality. With the right mindset, knowledge, and support, you can boost your chances of conception and embark on the path towards building the family you desire.
If you are looking for detailed guidance on how to promote your egg quality check out this detailed evidence-based guide which includes all the details you need on diet, lifestyle and supplements as well as 2 weeks worth of recipes optimised for improving egg quality – How to Improve Egg Quality Guide and 2 Week Meal Plan
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