If you’re thinking about getting pregnant, you may be wondering about your fertility status and, specifically, the quality of your eggs. While it’s possible to measure how many eggs you have and look at specific hormones that can indicate fertility, knowing the quality of your eggs is also important. Unfortunately, there isn’t one single way to assess egg quality. And when it comes to actually getting pregnant, egg quality may matter more than egg quantity.
Since egg quantity and quality are so important and can be a bit hard to assess, it makes sense that many women would want to know if there are lifestyle or dietary changes that can help improve egg quality, especially if they are having a difficult time getting pregnant or undergoing IVF.
Whether you are considering freezing your eggs for later, have just started trying to conceive, or are starting fertility treatments, lifestyle and dietary changes can improve egg quality. And many of these habits can be further improved by drinking tea!
Keep reading to learn more about five ways you can improve egg quality.
1. Maintain a healthy weight
Being overweight can negatively impact egg quality as well as the hormones that drive fertility. One study found that obesity negatively impacted egg development, reproductive hormones, and insulin, and glucose levels, which can impact egg quality.
Having more fat can also lead to elevated estrogen, which can lead to infrequent or the complete cessation of ovulation.
Obesity is also considered an inflammatory condition. Having inflammation and excess oxidative stress in the ovaries can impacting normal egg development.
Staying active, getting adequate sleep, eating a healthy diet, and drinking tea can all be helpful in maintaining a healthy weight. It’s no secret that moving and diet are important for weight, but tea may come as a bit more of a surprise!
Studies show that matcha green tea powder may increase metabolism and fat burning, which can help promote weight loss. Green tea is also a low-calorie beverage and may help “crowd out” other sugary coffee drinks, which are often loaded with sneaky calories.
Learn more about exactly how matcha can help you lose weight
Drinking matcha regularly may also help to reduce overall inflammation and, therefore, potentially increase the overall quality of egg development. Research shows that the antioxidants and polyphenols in green tea and matcha can help fight free radicals and oxidative stress-reducing systemic inflammation.
2. Eat a healthy diet
Unsurprisingly, diet plays a big role in the quality of your eggs! It’s important to make sure you’re getting necessary nutrients like vitamin A, antioxidants, CoQ10, folate, zinc, and iron, just to name a few. Eating a diet rich in vegetables, fruit, and whole grains, as well as healthy fats and protein such as nuts and fatty fish, can help ensure you are getting everything you need to develop high-quality eggs.
Another great addition to your diet that can help with egg quality is matcha green tea. Matcha tea powder is a rich source of catechins, a naturally occurring compound that acts as an antioxidant. Antioxidants help to reduce free radicals, which can damage DNA cells, affecting egg quality. Matcha also contains necessary nutrients like iron, vitamin C, vitamin A, and vitamin D. All of which are important for fertility.
3. Don’t smoke (or stop smoking)
When it comes to fertility, one of the best things you can do is not smoke. Women who smoke have a 60% higher rate of infertility than nonsmokers. Repeated studies show that cigarette smoke reduces ovarian function, reduces estradiol levels (an important hormone when it comes to fertility), and lowers the number of eggs and embryos.
Cigarettes are also full of toxins, which can reduce both the quantity and quality of eggs or cause abnormal fertilization.
4. Manage stress levels
Managing stress levels is important when trying to optimize fertility and egg quality, but we understand that can be especially hard if you’re struggling with infertility or diving into the unknowns of parenthood.
Research suggests that stress can impact fertility in a few different ways. It’s also very common for eating and drinking habits to decline when feeling stressed out. Cortisol, the stress hormone, can also lower estradiol levels, which can reduce egg quality. Studies show that stress can impact everything from the ovary to follicles and the development of eggs.
Habits like regularly journaling, practicing yoga, meditation, breathwork, and therapy can all be useful when it comes to lowering stress levels and developing healthy coping mechanisms. Being aware of your caffeine intake may also be important.
Matcha contains high levels of the amino acid l-theanine and other natural compounds that may help you feel calmer and more relaxed. Research shows that l-theanine can help reduce cortisol levels and reduce the physiological response to stress, and as it turns out, matcha green tea is one of the best sources of l-theanine (containing more than five times as much as regular green tea). L-theanine also works to combat the negative aspects of caffeine, leaving you alert yet relaxed instead of jittery and anxious. Making matcha a better energy source than perhaps coffee or energy drinks if looking to alleviate stress.
5. Improve blood flow
Proper circulation throughout the body is vital for overall health, including the health of your ovaries and eggs. You can boost blood flow by staying hydrated, getting moving, not smoking, and eating a healthy diet.
The catechins in matcha tea powder have also been shown to help the circulatory system in many ways. Catechins reduce oxidative stress, have anti-inflammatory and antioxidant properties, and have been shown to lower lipid levels. Multiple studies show that regularly drinking green tea can be helpful for cardiovascular health and improve circulation overall.
The Bottom line:
When it comes to fertility, there are things you can do to improve your egg quality, and many of these can actually be influenced or helped by regularly drinking matcha. Egg quality and quantity can be difficult to fully understand and aren’t always in our control. However, maintaining a healthy weight, eating a healthy diet, not smoking, managing stress levels, and improving blood flow can all be essential when talking about overall fertility and especially egg quality.
Matcha green tea contains high levels of antioxidants, l-theanine, catechins, and other natural compounds, which have been shown to help with weight loss, improve the cardiovascular system, and lower stress and anxiety. If you’re looking to improve your fertility status, drinking green tea may be a helpful and delicious addition to your day!
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
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