The chances of chromosomal defects or healthy eggs may start to decline while the age of the women increases. In addition to that, lifestyle changes, improper food diet, and relentless sleep patterns worsen the condition. The quality of the egg can be measured by having a regular menstrual period.
Frequent miscarriages and issues in the menstrual cycle can be taken into account to check your egg quality. This article will help women who are actively looking to enhance their egg quality. We will explore the necessary information about dietary advice, lifestyle changes, foods to improve egg quality, and other options in detail.
Before Improving First, What is Egg Quality?
The health condition and fertilization ability of the egg determine its quality. Egg quality generally peaks for women who are in their early 20s and 25. The eggs are enough to be fertile, after natural conception or any artificial fertility method, the eggs develop into a fetus. The genetically normal egg can be fertilized easily. However, an abnormal egg can cause some miscarriages, infertility issues, irregular periods, and genetic disorders.
Women over the age of 35 may face infertility due to the poor quality of the egg. The eggs are unable to develop into a healthy embryo to form a child. A normal, healthy egg must be composed of 23 chromosomes, If there are any changes in these numbers, more or less, it is considered poor eggs. Additionally, egg size is smaller than minimum size of egg to get pregnant, that are not suitable for fertility treatments or natural conception.
How Can Egg Quality Be Increased?
Women are blessed to have their eggs at the time of birth needed for their entire life. Until their puberty stage, the eggs are not fully developed or matured. As part of ovulation, each egg is released during every month as the menstrual cycle. Although you may increase the egg count, you can enhance your egg quality through a quality lifestyle. A few steps to be followed to improve the quality of the egg to get pregnant are as follows:
Have a healthy food and sleep cycle
Healthy foods assist you in improving your overall health. It increases the blood flow in your body and helps to maintain good-quality eggs. Sleep is also important for quality eggs as it regulates the reproductive hormones that affect fertility and the reproductive cycle. Loss of sleep leads to imbalances of these hormones and causes irregular menstrual cycles.
Stress Management
Reduced fertility results from the high stress and poor sleeping cycle. Due to this, stress and anxiety form. To balance the generative hormones like cortisol, melatonin, and luteinizing hormones, you have to avoid the anxiety and worry over getting pregnant immediately. You know that it takes tolerance and perseverance to change your reproductive health and sleeping quality. To reduce stress and promote mindfulness, you may follow some quality life-changing habits like yoga, meditation, a healthy diet, and exercise to engage yourself. These can assist you in restoring bodily processes.
Top 10 Foods To Improve Egg Quality
1. Beans and Lentils
Legume plants are rich in nutrients like iron and protein. This plant-based protein increases the blood flow and provides adequate oxygen for eggs. It can also support the overall reproductive condition and trigger the ovulation process.
2. Seeds
Try to add more seeds into your diet, such as sesame seeds, pumpkin seeds, flax seeds, and sunflower seeds. They are active sources of omega-3 fatty acids and are blended with protein, healthy fats, fiber, magnesium, iron, and zinc that support human me. Magnesium is the powerhouse for energy production. The iron content helps to transfer oxygen to the cells to fuel your body’s activities.
3. Nuts and Dry fruits
The nourishing nutrients in nuts and dry fruits such as walnuts, peanuts, cashews, almonds, and raisins boost embryo health and support the healthy ovulation process. They are good sources of healthy fats, minerals, vitamins, and antioxidants that nurture good-quality eggs and maintain hormonal balances.
4. Avocados
Add avocados to your healthy diet. It is filled with monounsaturated fats and anti-inflammatory properties. Thus, it supports the natural conception and IVF processes. The phytochemicals and various nutrients in avocados reduce inflammation and aid immune health.
5. Berries
Strawberries, raspberries, cranberries, and blueberries are rich in antioxidants. They also contain vitamin C and folate. The antioxidants help the egg from oxidative stress.
6. Cinnamon
Cinnamon is observed as a superfood that fights insulin resistance and induces the ovulation process.
7. Ginger
The anti-inflammatory properties of ginger assist digestion and increase blood circulation in the body, which is in charge of regular menstrual periods. It can also lower the inflammation of the reproductive system.
8. Green leafy vegetables
Green veggies always favor good-quality eggs because of the high nutrients and minerals. Having adequate veggies reduces the neurological problems and genetic disorders passed on by the egg.
9. Whole Grains
Whole grains are rich sources of fiber, which is essential for maintaining the body’s blood sugar levels. This assists in improving the overall health and reproductive health of the body.
10. Dairy products
Full-fat dairy products are highly rich in calcium and probiotics, which are easily absorbed by your body. They help to reduce the risk of ovulation infertility.
Exercise to Improve Egg Quality
Physical activity is also considered a crucial part of enhancing the quality of the egg. Regular physical activity helps to improve the quality of your egg as follows:
- Helps to balance reproductive hormones
- Strengthen pelvic muscles
- Regulate body weight
- Enhances cardiovascular health
- Blocks deposition of fats in internal organs.
Moderate simple exercises such as a brisk walk or swimming are enough to regulate your body functions. Don’t put excessive effort into stressing your body. Prefer moderate and simple exercises that suit your body.
When Egg Quality Plays a Major Role
In matters of fertility and pregnancy, egg quality is crucial. Only high-quality eggs can lead to successful conception and in-vitro fertilization.
Signs That Indicate Quality of Egg
The good-quality egg comprises 23 chromosomes that are named euploid. An egg that has fewer or more chromosomes than the actual 23 chromosomes is considered aneuploidy.
Signs of Bad Egg Quality
Difficulty in conceiving is determined as poor egg quality. Women at the age of 35 may face this problem. Some signs of bad egg quality such as irregular periods, heavy or low bleeding, recurrent miscarriages, less follicle count, etc.
Conclusion
On the whole, improving the quality of eggs lies in serious changes in lifestyle, food, and good sleeping habits. A good-quality egg is a vital step in the journey of motherhood. But it takes some time to work on improving the quality of eggs. Fertility medications and appropriate lifestyle changes increase the quality of eggs.
FAQs
Yes. You can improve the egg quality within a month, but the ideal and effective timeframe is 90 days at least.
Yes. Folic acid helps to prepare the mother’s body for pregnancy by improving the egg quality.
Proper food and medication suggested by your doctors help to improve egg quality in IVF.
It takes at least 3 to 4 months for dietary changes to improve the quality of the egg