When planning to get pregnant, there are several important things women need to consider. This includes the quality of their eggs, as it can greatly affect the chances of conceiving and experiencing a healthy pregnancy. Daily habits and choices play a huge role in supporting egg health, and very often, simple changes to one's lifestyle can make a real difference.
This article focuses on various aspects related to egg health and shares very useful egg health and fertility tips.
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Women are born with all the eggs they will ever have, stored in their ovaries. Each month, during ovulation, one mature egg is released in the hopes of meeting healthy sperm. If fertilization occurs—usually in the fallopian tube—the fertilized egg travels to the uterus and implants itself, starting a pregnancy. However, if the egg is not healthy, fertilization or implantation may not happen, affecting the chances of conception. This is why egg quality is a vital factor in a woman’s fertility.
In most cases, poor egg quality will affect the ability to get pregnant naturally, thus necessitating the need for making important decisions, such as making lifestyle changes (which may include taking supplements or foods that improve egg quality) or opting for assisted reproductive technology like IVF.
Poor quality eggs have low viability and lesser chance of developing into a healthy embryo after being fertilised. These eggs may even have genetic problems whereby they may have a lower number of chromosomes than the good quality ones. In such cases, the embryo may carry the genetic disorder and be born with congenital disorders.
● Irregular menstrual cycles can indicate poor egg quality as they are typically due to hormonal imbalances, which in turn impact egg quality.
● Poor quality eggs make it harder to successfully conceive a child.
● Repeated miscarriages could be due to poor quality eggs that are unable to stay implanted in the uterus, especially during the early stages of the pregnancy.
1. AMH Testing
2. Estradiol Testing
3. FSH Testing
4. Antral Follicle Count through Ultrasound
Egg quality is affected by several factors, such as genetics, chronic ailments, stress, etc. One of the most significant factors, however, is life choices. Lifestyle choices refers to the habits and routines that individuals have chosen to adopt in their daily lives. These choices ultimately end up shaping the body’s internal environment, which can either support or hinder egg development. While not all factors are within our control, making healthier lifestyle decisions can create more favorable conditions for egg health and fertility.
1. Lack of regular physical activity and exercise and leading a primarily sedentary life.
2. Engaging in harmful habit-forming activities, such as excessive alcohol consumption, smoking, substance abuse, etc.
3. Inability to maintain optimal body weight, thus making the person either obese or underweight.
4. Extreme stress and mental anxiety.
5. Lack of adequate sleep and resting times.
6. Environmental pollution and toxins.
In order to improve or retain optimal egg quality, a few changes can be made to one’s lifestyle. Here are a few ways to improve egg quality:
Wholesome and nutritious food must be the focus when planning one’s diet. Include whole grains, fresh fruits and vegetables, fatty fish, lean meat, dairy products, nuts, seeds, leafy greens, etc., as these help maintain reproductive health. Avoid food that’s highly processed or contains refined carbs, excessive sugar or salt, trans fats, etc., as these could negatively impact egg quality. You can also take nutrient-rich supplements for egg quality improvement. However, it might be best to do so after consulting with a healthcare provider.
Stress can wreak havoc on the body. It can trigger hormone imbalances that could interfere with the menstrual cycle and impact egg quality. So, try to manage stressful situations. Adopt stress relief measures like yoga and meditation. Listen to soothing music, light up scented candles, do light exercises or take a refreshing warm bath. The goal is to create a peaceful environment, both inside and out, that supports emotional balance and, in turn, better reproductive health.
Quit smoking or stay away from places that have smoke produced by smokers. Cigarettes are very harmful, especially when it comes to egg health. The chemicals in cigarettes and other tobacco products can cause changes in the eggs’ quality.
While occasional drinking may not impair reproductive health, excessive and regular consumption of alcoholic drinks may negatively affect the quality of the eggs. This could be due to the resultant hormonal changes. So, it's best to avoid excessively drinking alcoholic drinks so as to preserve the health of the eggs.
People often wonder: Can exercise improve egg quality? The answer is: Yes, it most definitely can! Regular physical activity helps improve blood flow, balance hormones, reduce stress, and support a healthy weight, all of which contribute to better egg health. Go for walks, jogs, or undertake moderate fitness routines at a gym or at home. Being active and avoiding a sedentary lifestyle is absolutely essential for maintaining good reproductive health.
Being overweight is one of the factors that can adversely affect fertility and egg quality. Excess body weight may lead to hormonal imbalances and interfere with regular ovulation. It is better to maintain a Body Mass Index (BMI) within the recommended range of 18.5 to 24.9, which is generally considered healthy for pregnancy.
Healthy blood flow to the ovaries is good for improving egg quality. Dehydration can reduce circulation, so drink plenty of water. Opt for simple yoga poses like child’s pose, lotus, or seated forward bend, as these can also boost blood flow.
Improving egg quality may feel overwhelming, but small, consistent lifestyle changes can make a real difference. While not everything is in our control, nurturing your body with care and intention can gently support your fertility journey. Remember, every positive step counts, and hope grows stronger with each one.
