Endometrium thickening foods: how they can improve fertility | Nourish with Melanie #34

Having a thin endometrium minimises chances
of egg implantation. And, although medical techniques are the primary
treatment for thickening the endometrium, some studies suggest that nutrition may have
an impact. So, if you need to thicken your uterine lining,
I’ve got four nutritional strategies that may be helpful for you. Stay tuned! This is a common question that I’m asked,
particularly by women undergoing IVF. So, what does the research say? Firstly, there are some studies that suggest
vitamin E supplementation may assist in thickening your uterine lining. And, although you can get vitamin E from foods
such as nuts, seeds and avocados.The amounts used in research studies are significantly
higher than what you’d get from your diet. Most women require about 7 milligrams of vitamin
E per day which you can easily get from a healthy diet, but the amounts used in the
research tend to range around 700 milligrams per day. If you’re thinking about taking nutritional
supplements, I’d highly recommend that you speak to your health care professional first
just to check that it’s safe for you, and please make sure that you stop the supplements
once you’re pregnant as large doses of vitamin E have been know to cause small for gestational
age babies. L-arginine is another supplement that is commonly
used to increase the thickness of uterine lining, and also has a small amount of research
supporting it’s use. L-arginine is an amino acid that helps the
body build protein. It’s also known for opening blood vessels
to increase blood flow. Your body usually makes all the L-arginine
it needs, but it is also found in most protein-rich foods, including fish, red meat, poultry,
soy, whole grains, beans and dairy products. It’s usually a pretty safe supplement, but
I always recommend speaking to your health care professional before starting a supplement. My third recommendation is to ensure that
your diet is rich in wholegrains. Wholegrains include dark seedy breads, brown
rice, quinoa, cous cous and even popcorn! It’s recommended that we eat Wholegrains are
rich in carbohydrates, protein, fibre, B vitamins and antioxidants. It’s recommended that we consume at least
48 grams of wholegrains per day, but most women consume nowhere near that amount. An interesting study found that women who
had a higher intake of wholegrains had a greater chance of implantation after IVF. Research has found that for every additional
serve of wholegrains per day, uterine lining increased by an average of point four millimetres. Strategy number four is to ensure that you’re
consuming two to three serves of oily fish each week. Oily fish is one of the best sources of omega
3, and omega 3 has found to be great for increasing blood flow to the uterus, which is important
for thickening your endometrium. Now, to help you get started, I’ve created
a fertility meal plan for you! You can find the link to it in the notes below. And, please feel free to ask any additional
questions about your diet and fertility. I’m here to help! Catch you soon!

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