Infertility affects 10-15% of couples worldwide. While a lot of attention is focused on egg and sperm quality, healthy hormones, and timing of ovulation, one thing that is often overlooked is inflammation. Inflammation is a natural process in the body, and one that is essential for cell and tissue repair. Think of a cut or bruise - when an injury occurs, the body deploys its defense system, and floods the area with white blood cells, leading to the area looking red and swollen. While it may look worse for the moment, this is a sign that the injury is healing. A similar process happens when there is a foreign invader like a bacteria or virus. Inflammation saves our life.
However, problems can occur if the body continues to deploy inflammatory cells when no sickness or injury is present. This ongoing inflammation is known as chronic inflammation. Not only is chronic inflammation present in many health conditions like Type 2 Diabetes and Rheumatoid Arthritis, but it can also hinder both male and female fertility.
Does Inflammation Contribute to Infertility?
While chronic inflammation has been linked to many health conditions, the exact link between inflammation and infertility is still somewhat unclear. We do know, however, that some of the most common causes of infertility have an inflammatory component.
Polystic Ovarian Syndrome (PCOS) - Women with PCOS show chronic inflammation marked by increased levels of an inflammatory marker known as C-reactive protein (CRP), as well as reduced amounts of anti-infammatory markers.
Endometriosis - Endometriosis is an inflammatory disease, and is a common cause of infertility. While inflammatory cells play a role in the disease process, the lesions of endometriosis, also elicit an inflammatory response from the body.
Unexplained Infertility - Research has shown that the good majority of women with unexplained infertility have higher levels of inflammatory markers.
Male Factor Infertility - Inflammation and oxidative stress are interconnected, and both of these factors lead to DNA fragmentation, poor sperm quality and decreased fertilization rates.
Can I Improve Inflammation with Diet?
Yes! You are not defenseless against inflammation. There are many lifestyle principles you can adopt to help reduce inflammation and improve fertility. One of the most impactful changes is implementing an anti-inflammatory diet. Anti-inflammatory diets, like the Mediterranean diet, have been shown to:
Improve semen count, quality, and motility
Improve the chances of pregnancy and live birth rates
Improve the rates of conception and live birth in women undergoing IVF
Research by the European Society of Human Reproduction and Embryology showed that women who adhered to a strict Mediterranean diet in the six months leading up to IVF were 65-68% more likely to conceive and give birth to a live baby than those who had the lowest adherence to the same diet.
What is an Anti-Inflammatory Diet?
Most people refer to the Mediterranean diet when they think of an anti-inflammatory diet. The Mediterranean diet is full of healthy fats like olive oil, fatty fish like tuna and salmon, and seeds and nuts like walnuts, chia seeds and flaxseeds, that are full of omega-3 fatty acids. Omega 3 fatty acids are one of the most powerful anti-inflammatory supplements available. The Mediterranean diet also incorporates colorful fruits and vegetables, rich in antioxidants, that help combat oxidative stress.
To implement an anti-inflammatory diet, focus on building your meals around whole grains, lean proteins, and a wide variety of fruits and vegetables. Limit your intake of red meats, dairy, refined foods like white bread, cookies, and baked goods, and fried foods. For more information on the Mediterranean diet, click here.
What Other Lifestyle Factors Reduce Inflammation?
Some of the best things you can do to reduce inflammation are:
Stop smoking
Cigarettes contain many harmful chemicals that produce oxidative stress and lead to cell damage throughout the body. If you need help quitting smoking, talk with your healthcare provider about medications and resources in your area.
Avoid, or limit, alcohol intake
Alcohol is inflammatory in nature, so avoiding alcohol, or limiting intake, will help reduce inflammation throughout the body.
Practice stress management techniques
Chronic stress leads to inflammation throughout the body, so practice stress management techniques like deep breathing and journaling, implement some healthy boundaries, and/or talk with a professional if you need some extra support. There is NO shame in talking with a counselor or other mental health professional. We all need support at one time in our life or another.
Get 7-8 hours of uninterrupted sleep
Sleep is when our bodies do their major repair work, so getting a good night's sleep will help support our body's work. If you need tips on getting a good night's sleep, read my blog post here. (While the post is written for pregnant women, the tips are helpful for everyone!)
Maintain a Healthy Weight
There is an association between being overweight and having higher markers of inflammation. The opposite is also true - reducing weight can also reduce inflammation. Ask your healthcare provider what an optimal weight for your body is, and work together to come up with strategies for reaching your target weight.
Exercise Regularly
Regular exercise will help you reach or maintain your target weight, manage stress and even improves sleep. Aim for 30 minutes of exercise at least 5 days per week, incorporating cardiovascular exercise and strength training.
My best tip for regular exercise - do something you enjoy! And, invite a friend.
Need More Support?
Inflammation is a major factor in infertility, affecting both men and women, but there are many things you can do right now to help reduce inflammation and improve fertility. Focus on an anti-inflammatory diet and lifestyle changes like reducing stress, exercising, and getting a good night's rest. Start small, and give yourself grace as you make these positive changes in your life.
To help you start well, I've created a free 7 day Mediterranean meal plan complete with recipes and shopping lists, so you can get started today without the headache of knowing where to start or looking endlessly through Pinterest recipes.
***This information is not meant to replace medical advice or the relationship between you and your healthcare provider.
References:
Aboeldalyl, S., James, C., Seyam, E., Ibrahim, E. M., Shawki, H. E., & Amer, S. (2021). The Role of Chronic Inflammation in Polycystic Ovarian Syndrome-A Systematic Review and Meta-Analysis. International journal of molecular sciences, 22(5), 2734. https://doi.org/10.3390/ijms22052734
Dutta, S., Sengupta, P., Slama, P., & Roychoudhury, S. (2021). Oxidative Stress, Testicular Inflammatory Pathways, and Male Reproduction. International journal of molecular sciences, 22(18), 10043. https://doi.org/10.3390/ijms221810043
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