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Blog post written in collaboration with nutritionist Evelyn Kennedy
understanding AMH and how nutrition can improve your fertility
Have you ever wondered about your ovarian reserve and how it affects your fertility? The AMH test is a hormonal blood test that can give you an indication of your ovarian reserve compared to other women your age. It estimates the number of eggs at rest in your ovaries, making it the most modern way to understand your fertility potential.
If you’re considering fertility options such as IVF or egg freezing, an AMH test can help determine how strong a candidate you are for these treatments and how successful they’re likely to be. Age affects every woman’s AMH level, and the starting number of eggs is genetically determined and varies greatly between women. However, a low AMH level doesn’t necessarily mean your chances of getting pregnant naturally will be reduced.
Unfortunately, there’s no known therapy that can increase the number of eggs in your ovaries! While AMH levels can provide an indication of a woman’s fertility potential , which can be helpful, it’s important to remember that quality is just as important as quantity when it comes to eggs. A low AMH level doesn’t necessarily mean that a woman cannot conceive naturally or that she can’t have a healthy pregnancy. In fact, there are many modifiable factors that can impact fertility, including lifestyle, and underlying health conditions. So, it’s important to focus on optimising overall reproductive health, rather than
just trying to increase AMH levels. There are many things that women can do to improve their reproductive health which I will go into detail in a little bit.
How can I increase my egg quality and enhance my fertility ?
A low AMH level can indicate a decline in fertility, which can be concerning for women who are trying to conceive but, did you know that fertility nutrition can improve AMH levels in just 100 days?
Yes, that’s right! Let’s dive into some research stats and find out how we can boost our AMH levels with proper nutrition. According to a study published in the Journal of the International Society of Sports Nutrition, women who followed a fertility nutrition plan for 100 days showed significant improvements in their AMH levels. The study found that women who consumed a diet rich in whole foods, healthy fats, and antioxidants had a 65% increase in their AMH levels. That’s a massive improvement in such a short amount of time! So, how can we incorporate fertility nutrition into our diet? It’s all about eating a balanced diet that
is rich in nutrients that support reproductive health. Here are some tips to get you started:
1. Eat a diet rich in antioxidants: Antioxidants help protect the eggs from damage caused by free radicals. Foods like berries, leafy greens, nuts, and dark chocolate are high in antioxidants and can help improve AMH levels.
2. Get enough protein: Protein is essential for the growth and development of eggs. Incorporating lean meats, fish, eggs, and plant-based protein sources like beans and lentils into your diet can help improve AMH levels.
3. Eat healthy fats: Healthy fats, such as omega-3 fatty acids, are crucial for the production of hormones that regulate the menstrual cycle. Foods like salmon, avocado, nuts, and olive oil are high in healthy fats and can help improve AMH levels.
4. Avoid processed foods: Processed foods are often high in sugar and unhealthy fats, which can negatively impact fertility. Eating a diet rich in whole foods like fruits, vegetables, and whole grains can help improve AMH levels.
5. Get enough micronutrients: Micronutrients, such as vitamin D, zinc, and iron, are essential for reproductive health. Eating a diet rich in these micronutrients can help improve AMH levels.
It’s important to note that every woman’s body is unique, and it’s always best to consult with a healthcare professional before making any significant changes to your diet or lifestyle. But, incorporating fertility nutrition into your diet can have a significant impact on your reproductive health and help improve AMH levels. So, let’s start eating those whole foods, healthy fats, and antioxidants and boost our fertility!
If your wanting to increase your fertility through nutrition and lifestyle intervention Enhanced Fertility Nutrition can help put you on the right path. Evelyn is a Fertility Nutritionist and specialises in women’s health and Wellbeing. Check out her instagram @enhancedfertilitynutrition or www.enhancedfertilitynutrition.org
Enhanced Fertility foi fundado por Andreia Trigo RN BSc MSc, Fertility Nurse Consultant, dando-lhe acesso a diagnósticos e cuidados de fertilidade personalizados.
