It is possible to increase AMH levels with the right diet.
In today's episode of Nourish, I'm going to give you 3 nutrition tips to increase AMH
levels....and if this is your first time joining us, I have a special freebie for you.
I'll tell you how you can access it at the end of the video.
Stay tuned!
AMH, or anti-mullerian hormone is a hormone made by the small follicles in your ovary
which have not yet begun to develop into mature eggs.
Consequently, a low AMH reading indicates that you probably have a reduced egg count.
Less eggs may mean that it's harder to conceive, although, it's important to remember that
you only need one healthy egg to get pregnant!
It's also important to note that if you have PCOS, also known as poly cystic ovarian syndrome,
you may, but not always, have higher than normal egg count and AMH levels.
However, the following strategies still seem to be beneficial for most women with PCOS.
OK, strategy numero uno, and the strategy with the most evidence behind it to date,
is to make sure that you're getting enough vitamin D. Studies pretty consistently seem
to show that women with low vitamin D levels tend to have lower AMH levels than women with
healthy vitamin D levels.
It seems that vitamin D plays a key role in egg survival and growth.
Some foods, like salmon and eggs, contain a small amount of vitamin D, but most of our
vitamin D comes from the sun.
On average we need 10 minutes of direct sunlight or 30 minutes outdoors on a cloudy day to
meet our vitamin D requirements, so find a way to get outdoors each day, and if you haven't
done so in a few years, it might be a good idea to get your vitamin D levels checked
by your doctor.
Tip number 2 is that if you are overweight, losing weight can help.
Now I know that this is easier said than done, but do the best you can.... particularly if
you're about to undergo an expensive IVF cycle.
However, it's also important to note that it's important to lose weight in a healthy
way.
Studies seem to indicate that even when women have significant weight loss, if they don't
have a nutritious diet, it doesn't necessarily increase their egg count or AMH levels, in
comparison to when they lose weight and still meet all of their nutrition requirements.
Ok, strategy number three is to make sure you are doing regular exercise.
Although this strategy only seems to be helpful for women who are overweight or who have PCOS.
So, the next question is how much exercise do you actually need to do to see a result?
Well, there's not enough research to answer that question definitively, but I will tell
you this: one study got women to do a 45 minute walk three times per week for 12 weeks, and
saw some great results!
So, maybe start there?
And, maybe think about doing your exercise outside so you can get some vitamin D at the
same time (although this study was done indoors).
Now, I promised you a special freebie.
I have a free fertility meal plan for you to download.
All you need to do is go to www.melaniemcgrice.com/fertility.
And, if you'd like more tips about how to increase your egg count, make sure you check
out my other videos, and click subscribe as I have some more tips coming up on this topic
soon.
I look forward to seeing you in my next video!