10 Ways to Improve Egg Quality for IVF Success
The success of in vitro fertilization (IVF) is closely tied to the quality of a woman’s eggs. A decline in egg quality can reduce the chances of a successful pregnancy, which is particularly concerning for women of advanced age. Various factors such as poor lifestyle choices, underlying health issues, and aging can adversely affect mitochondrial function, leading to decreased egg quality. Mitochondria, which are passed down from the mother and play a key role in energy production, can deteriorate over time, resulting in suboptimal eggs. To help enhance mitochondrial function and improve egg quality, consider the following strategies:
Diet:
1. Increase Fresh Fruit and Vegetable Intake
Fresh fruits and vegetables are rich in glutathione, a powerful antioxidant that helps maintain mitochondrial health. Aim for 6 to 9 servings of a variety of colorful vegetables and fruits each day, focusing on dark greens like kale and bright colors like carrots and beets.
2. Consume Omega-3 Fatty Acids
Omega-3 fatty acids are essential components of mitochondrial membranes. Foods high in Omega-3, such as deep-sea fish (mackerel, sardines, herring), nuts, and avocados, can improve mitochondrial function and reduce inflammation. The World Health Organization recommends eating 6 to 12 ounces of these foods weekly, prepared in ways that preserve their nutritional benefits.
3. Ensure Adequate Calcium Intake
Calcium is vital for maintaining bone strength, especially during preconception. Incorporate calcium-rich foods like dairy products, leafy greens, and sardines into your diet for sufficient intake.
4. Follow an Anti-Inflammatory Diet
Minimize red meat consumption and opt for fish, eggs, or lean meats instead. Incorporate vegetarian meals a few times a week with protein sources like lentils and tofu. Avoid high-inflammation foods such as sugar, white bread, and alcohol.
Exercise:
5. Engage in Regular, Moderate-Intense Exercise
Regular aerobic exercises can stimulate mitochondrial autophagy—essentially, the body’s way of refreshing its mitochondria. Consider including strength training and high-intensity interval training (HIIT) in your routine. Just 12-16 minutes of concentrated HIIT can be as beneficial as longer sessions of steady cardio.
6. Practice Foot Soaking
Soaking your feet can improve circulation and support follicle development. Aim to soak your feet for about 10 minutes in warm water before 9 PM to promote relaxation and blood flow.
7. Maintain a Healthy Body Mass Index (BMI)
It’s crucial to stabilize your weight before undergoing IVF, as significant fluctuations can adversely affect your body’s functionality and your ability to conceive.
Nutritional Supplements:
8. Consider DHEA Supplements
Research shows that women of advanced age with diminished ovarian reserve may benefit from taking DHEA for 1-3 months to increase follicle count and enhance egg quality.
9. Supplement with Coenzyme Q10
Coenzyme Q10 is an antioxidant linked to mitochondrial function. For older women trying to conceive, a daily supplementation of 300mg may positively impact egg quality and pregnancy success.
10. Take Prenatal Vitamins
Prenatal vitamins not only support your health but also provide essential nutrients for fetal development. It’s advisable to choose supplements with minimal additives and to consult a healthcare provider before starting any new supplementation.
By focusing on these lifestyle and dietary changes, women can enhance their egg quality and increase their chances of success with IVF. Always consult with a healthcare professional before making any significant changes to your diet or introducing new supplements.