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…