For so many women today in their attempt at becoming pregnant, anti-Müllerian hormone (AMH) levels have served as a powerful indicator of ovarian reserve and fertility potential. Although AMH declines with age, there are numerous lifestyle changes and natural ways to promote the healthiest levels of AMH and complete reproductive well-being. Given the above verdict and realization, Banker IVF & Women’s Hospital commits itself to arming women with evidence-based information in the pursuit of fertility optimization. Here are 51 ways to elevate your AMH levels, coupled with natural fertility boosters:
Diet and Nutrition
- Raise your intake of vitamin D: The deficiency of vitamin D is closely associated with low levels of anti-Mullerian hormone. Put more time in the sun and add in vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.
- Raise omega-3 fatty acids: Omega-3s are found in fish, flaxseeds, and walnuts and may improve egg quality and increase AMH.
- Consume foods high in antioxidants: Colorful fruits and vegetables provide a rainbow of antioxidants that protect egg health.
- Add fertility superfoods: Berries, leafy greens, and nuts are just a few examples of fertility superfoods densely packed with nutrition to fuel reproductive function.
- Eat fewer processed foods: Eating food that has not been processed provides better nutritive support for hormone balance.
- Boost protein intake: Sufficient protein is needed for hormone production and the maturation of eggs.
- Include zinc-rich foods: Oysters, pumpkin seeds, and lean meats are rich in zinc—an important mineral in reproductive health.
- Increase folate consumption: Leafy greens, legumes, and fortified grains contain this fertility-friendly vitamin.
- Add fertility-friendly fats: Healthy sources of fat like avocados, olive oil, and nuts help the endocrine system function properly.
- Boost your iron intake: Iron is crucial for ovulation and is found mainly in lean meats, beans, and spinach.
- Boost your B vitamin intake: B vitamins generally promote reproductive health and are found primarily in whole grains, eggs, and leafy green vegetables.
- Fertility teas: Some herbal teas could help fertility, like red raspberry leaf and nettle.
- Rich in selenium: Brazil nuts, seafood, and whole grains are rich in selenium, an essential mineral to maintain fertility and boost thyroid activity.
Lifestyle Changes
- Manage stress: Chronic stress may have the opposite effect of lowering levels of hormones, particularly the reproductive type. Meditate, embrace yoga, or begin breathing exercises.
- Sleep well: A woman should get at least 7-9 hours of good sleep every night, which will ensure that her hormones are properly balanced.
- Exercise regularly: Exercise may improve blood flow to the reproductive organs and help revitalize hormonal balance.
- Maintaining a healthy weight: Being too thin or too fat can alter AMH levels and your fertility in general.
- Quit smoking: It has been shown that smoking promotes ovarian aging and decreases AMH levels.
- Limiting alcohol consumption is recommended since excess alcohol can reduce your fertility and hormone levels.
- Limit caffeine: Too much caffeine in the system has, time and again, been said to affect fertility, so it is good to limit its intake into the body.
- Mindfulness meditation: A technique for reducing stress and promoting good health.
- Try acupuncture: Some studies suggest that acupuncture can help improve ovarian function and significantly increase Anti-Mullerian Hormone levels.
- Do some gentle exercises: Walking, swimming, and yoga are some of the exercises that improve reproductive health without putting much stress on the body.
- Get enough sunlight: Sunlight is essential in the production of vitamin D, which has been associated with higher levels of AMH.
- Take care of yourself: It is essential to set time for yourself to reduce stress and build overall health.
- Make your surroundings fertility-friendly: Reduce your exposure to environmental toxins through the use of cleaning products that are free from harsh chemicals and avoid plastics.
Supplements and Herbs
- Take CoQ10 supplements: This may improve the quality of the egg and increase the AMH level.
- DHEA: Use DHEA under medical supervision, as it is found to improve the AMH in a few women.
- Myo-inositol: Supplement of Myo-inositol helps in improving egg quality and ovarian function.
- Royal jelly: There is some evidence that royal jelly can promote reproductive health.
- Ashwagandha: The adaptogenic herb is believed to have the potential for reducing stress and hormone balancing.
- Chasteberry (Vitex): Traditionally used for women’s reproductive health, the herb is supposed to promote this aspect of health.
- Maca root: A plant Oz claims has been used to “balance hormones and promote fertility.”
- Evening primrose oil: This supplement is said to increase the quality of cervical mucus.
- Check out N-acetyl cysteine (NAC): NAC is an antioxidant that may be helpful in supporting ovarian health.
- Take a prenatal vitamin: A quality prenatal vitamin might round out nutritional shortfalls that assist your fertility function best.
- Consider melatonin: This supplement may improve egg quality and promote healthy sleep.
- Explore L-arginine: This amino acid is believed to increase blood flow to the reproductive organs.
- Liver health: A healthy liver metabolizes hormones. Add some liver-supporting foods like beets, artichokes, and garlic.
- Stay hydrated: Water intake may be important for flushing out the toxins in our body.
- Dry brushing technique: This will give your lymph system stimulation, which helps detoxification.
- Infrared sauna: Sweating helps detoxify the system of environmental and accumulated toxins when permitted to do so that may be interfering with hormones.
- Oil pulling: This Ayurvedic technique could help to wash out some of the mouth toxins and give an absolute boost to your system.
- Do light cleansing: With proper medical supervision, a gentle cleanse can really support good health and good hormone balance.
- Natural personal care: Having natural beauty or hygiene products minimizes the use of endocrine disruptors.
Mind-Body Methods
- Fertility visualization: This is, therefore, a method of imagery that visualizes a healthy reproductive system, helping in reducing stress and boosting fertility.
- Fertility yoga: Gentle yoga poses will increase blood flow to your reproductive system and reduce the stress brought on by other methods.
- EFT – Emotional Freedom Technique: This tapping technique helps to minimize stress as well as emotional blocks that revolve around fertility.
- Hypnotherapy: Guided hypnotherapy sessions on fertility can help keep one free from stress and focused on a positive mindset.
- Join a fertility support group: Sharing and interacting with others on the same journey will help you with emotional support and lighten your stressors.
- Practice gratitude: Cultivate an attitude of gratitude; this will help to minimize your amount of stress and support your overall well-being.
Remember that while these natural approaches are good for the support of AMH levels and fertility in general, individual results may vary. Only one piece of the intricate picture that is fertility is your AMH, and a low AMH level does not mean you’re never going to get pregnant. However, if you are looking for AMH Treatment in Ahmedabad, our experts are here 24×7 to guide you. We at Banker IVF & Women’s Hospital, adopt an integrated approach toward fertility care by considering your overall health and complete reproductive history.
Always consult with a healthcare professional when looking to make big changes in diet, lifestyle, or supplements, especially when a person is trying to actively conceive or going through fertility treatments, as some supplements and herbs have interactions with medications and might not be advisable for everyone.
This, after all, is a very personal journey toward parenthood. While much anxiety is generated over fertility markers like AMH, equal time needs to be invested in general health and well-being. Lowering levels of stress, good nutrition, regular exercise, and a positive mindset can all work together to create better fertility outcomes.
At Banker IVF & Women’s Hospital, we are dedicated to your service at every step. Our infertility specialists can offer you personalized consultative services and therapeutic plans suited specifically to your case. We blend cutting-edge medical treatments with sensitivity and a patient-centric approach, ensuring that every process we undertake shall bring your dream of parenthood to reality.
Whether you’re just starting on your fertility journey or are interested in complementing other options, please don’t hesitate to reach out to our team. We could work together to create an all-inclusive plan that combines these natural approaches with any medically required interventions to give you the best chance of conceiving naturally.
This is your fertility journey, and we feel privileged to help you travel down that road. You will be more able to tackle your fertility journey with courage and hope if you have the right support, information, and care. Remember that every step taken for better health is one closer to better fertility and that family you have always dreamed about.
