Dieting and your menstrual cycle
Can weight and dieting effect your menstrual cycle and fertility? Catherine Matthews, nutritionist for iVillage and Tesco Diets has the answers
Q: What effect does weight and dieting have on cycles and fertility? I am overweight but dieting and I think being overweight makes my cycles irregular and anovulatory (inhibiting ovulation). Will losing weight help this and what diets and food are helpful for cycles and fertility?
cl-laura21804
A: You are correct in thinking that being overweight or obese will reduce your fertility. As well as the extra pounds making conception more difficult, being overweight during pregnancy puts you and your baby at a greater risk of suffering from pregnancy-related complications.
Obese couples are three times more likely to have to wait more than a year to conceive than non-overweight couples. In addition to causing hormonal imbalances, being obese can have a detrimental impact on sexual function, causing a low libido and erectile dysfunction.
Although there is a commonly held belief among certain people that 'fertility-boosting superfoods' exist, the evidence indicates an overall balanced approach to healthy eating and nutrition is more effective for increasing fertility than focusing solely on individual foods.
General guidelines to help boost your fertility:
- Eat at least five portions of fruit and vegetables per day
- Include zinc-rich foods such as oysters, beef and turkey, in your diet
- Take a 400-microgram supplement of folic acid for at least 10-12 weeks before trying for a baby. Good food sources include fortified breakfast cereals, lentils, papaya and broccoli
- Eat oily fish twice a week. Oily fish such as herring, mackerel and salmon are great sources of essential fatty acids. Essential fatty acids have been linked to boosting fertility in men and women
- Pregnant women have an increased need for iron so be sure to eat plenty of iron-rich foods to build up iron stores
- Drink no more than three cups of caffeine-containing drinks daily
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