Health and Me

Aarushi Bhadury

Instagram Influencer Who Lost 55 Pounds In 4 Months Lists 8 Things She Avoided To Lose Weight

Weight loss is never a linear process, there are highs and lows, and the process can be grueling. Although exercise is a big part of it, your diet needs to be consistent as well. However, stopping yourself from indulging in many of these unhealthy foods can be difficult. Many people even wonder whether cutting out food can help or not. 

To put things in perspective, the online weight loss coach shared her own weight loss journey. Online weight loss coach Amaka has gained a following by sharing her own success story of losing 25 kg in just four months. She achieved this through a mix of methods, including intermittent fasting, strength training, and a focus on what she calls "detox drinks." Her advice is all about making sustainable changes, and she recently put together a simple, easy-to-follow guide on her social media. 

<h2>8 Foods You Should Avoid &amp; Swap For Weight Loss </h2>

The guide isn't just about what foods to avoid, but it also gives a list of smart, delicious swaps you can make instead. Amaka's goal is to help people change their eating habits without feeling like they're missing out. 

<strong>Avoid: </strong>Stay away from sodas, sweetened juices, and high-calorie energy drinks, which contain a lot of sugar without any nutritional value. 

<strong>Swap:</strong> Choose healthier options like water, green tea, or black coffee. You can also try making your own detox water with lemon and chia seeds for a flavorful, low-calorie drink. 

<strong>Avoid:</strong> Skip fried items like french fries and fried chicken. Frying food adds a large amount of fat and calories, making them a poor choice for your waistline. 

<strong>Swap:</strong> Cook your food using healthier methods. Opt for grilled, air-fried, boiled, or baked meals. This simple change can significantly reduce your calorie intake and still give you great flavor. 

<h4>White Bread &amp; Refined Carbs </h4>

<strong>Avoid:</strong> Refined carbs like white bread and pasta are quickly digested and can cause sugar spikes. They don't provide the lasting energy you need. 

<strong>Swap:</strong> Switch to whole-grain options, which are rich in fiber and keep you feeling full. Good choices include whole-grain bread, brown rice, oats, or nutritious sweet potatoes. 

<strong>Avoid:</strong> Packaged snacks like chips and cookies are often loaded with unhealthy fats, salt, and sugar. They are designed to be addictive and offer very little in terms of nutrition. 

<strong>Swap:</strong> Choose healthier, homemade alternatives. Try making your own air-popped popcorn, or snack on carrot and cucumber sticks with a little peanut butter. Greek yogurt with fruit is another great option. 

<h4>Ice Cream &amp; Sugary Desserts </h4>

<strong>Avoid:</strong> Most ice creams and desserts are packed with sugar and unhealthy fats, making them a major obstacle to weight loss. 

<strong>Swap:</strong> You can still enjoy a treat by making a healthier version. Blend Greek yogurt with bananas and berries, then freeze it in small cups. You can also have a small piece of dark chocolate to satisfy your sweet cravings. 

<strong>Avoid:</strong> Be mindful of high-calorie sauces and dressings like mayonnaise. They can quickly add hundreds of calories to an otherwise healthy meal. 

<strong>Swap</strong>: Use low-calorie alternatives. A great swap is a dressing made with mashed avocado, olive oil, and lemon. Greek yogurt also works well as a healthy, low-fat sauce. 

 <strong>Avoid:</strong> Meats like sausages and hotdogs are often high in fat, sodium, and preservatives. They can be very unhealthy for your body and your weight loss goals. 

<strong>Swap:</strong> Go for lean, healthy proteins. Good choices include grilled chicken, fish, turkey, and eggs. These foods provide the protein you need to build muscle and stay full without all the extra calories. 

<strong>Avoid:</strong> Beer, cocktails, and shots are often high in calories and can slow down your metabolism, making it harder to lose weight. 

<strong>Swap: </strong>Drink alcohol in moderation. A small glass of red wine is a better option. You can also try sparkling water with fresh lemon and mint for a refreshing, calorie-free alternative.

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Weight loss is never a linear process, there are highs and lows, and the process can be grueling. Although exercise is a big part of it, your diet needs to be consistent as well. However, stopping yourself from indulging in many of these unhealthy foods can be difficult. Many people even wonder whether cutting out food can help or not. To put things in perspective, the online weight loss coach shared her own weight loss journey. Online weight loss coach Amaka has gained a following by sharing her own success story of losing 25 kg in just four months. She achieved this through a mix of methods, including intermittent fasting, strength training, and a focus on what she calls "detox drinks." Her advice is all about making sustainable changes, and she recently put together a simple, easy-to-follow guide on her social media. 8 Foods You Should Avoid & Swap For Weight Loss The guide isn't just about what foods to avoid, but it also gives a list of smart, delicious swaps you can make instead. Amaka's goal is to help people change their eating habits without feeling like they're missing out. Sugary Drinks Avoid: Stay away from sodas, sweetened juices, and high-calorie energy drinks, which contain a lot of sugar without any nutritional value. Swap: Choose healthier options like water, green tea, or black coffee. You can also try making your own detox water with lemon and chia seeds for a flavorful, low-calorie drink. Fried Foods Avoid: Skip fried items like french fries and fried chicken. Frying food adds a large amount of fat and calories, making them a poor choice for your waistline. Swap: Cook your food using healthier methods. Opt for grilled, air-fried, boiled, or baked meals. This simple change can significantly reduce your calorie intake and still give you great flavor. White Bread & Refined Carbs Avoid: Refined carbs like white bread and pasta are quickly digested and can cause sugar spikes. They don't provide the lasting energy you need. Swap: Switch to whole-grain options, which are rich in fiber and keep you feeling full. Good choices include whole-grain bread, brown rice, oats, or nutritious sweet potatoes. Processed Snacks Avoid: Packaged snacks like chips and cookies are often loaded with unhealthy fats, salt, and sugar. They are designed to be addictive and offer very little in terms of nutrition. Swap: Choose healthier, homemade alternatives. Try making your own air-popped popcorn, or snack on carrot and cucumber sticks with a little peanut butter. Greek yogurt with fruit is another great option. Ice Cream & Sugary Desserts Avoid: Most ice creams and desserts are packed with sugar and unhealthy fats, making them a major obstacle to weight loss. Swap: You can still enjoy a treat by making a healthier version. Blend Greek yogurt with bananas and berries, then freeze it in small cups. You can also have a small piece of dark chocolate to satisfy your sweet cravings. Heavy Creamy Sauces Avoid: Be mindful of high-calorie sauces and dressings like mayonnaise. They can quickly add hundreds of calories to an otherwise healthy meal. Swap: Use low-calorie alternatives. A great swap is a dressing made with mashed avocado, olive oil, and lemon. Greek yogurt also works well as a healthy, low-fat sauce. Processed Meats  Avoid: Meats like sausages and hotdogs are often high in fat, sodium, and preservatives. They can be very unhealthy for your body and your weight loss goals. Swap: Go for lean, healthy proteins. Good choices include grilled chicken, fish, turkey, and eggs. These foods provide the protein you need to build muscle and stay full without all the extra calories. Excess Alcohol Avoid: Beer, cocktails, and shots are often high in calories and can slow down your metabolism, making it harder to lose weight. Swap: Drink alcohol in moderation. A small glass of red wine is a better option. You can also try sparkling water with fresh lemon and mint for a refreshing, calorie-free alternative.

instagram influencer who lost 55 pounds in 4 months lists 8 things she avoided to lose weight

Ishita Roy

Can Food Really Boost Fertility? Nutritionist Shares What To Eat When You Are Trying To Conceive

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Harvard Gut Doctor Shares Top 3 'Science-Backed' Foods That Reduce Liver Fat

harvard gut doctor shares top 3 'science-backed' foods that reduce liver fat

Food policy experts had cautiously hoped that the new health secretary, Robert F. <span>Kennedy</span> Jr., might finally address the nation’s poor diet and reduce reliance on ultraprocessed foods. But many expressed disappointment following Tuesday’s White House report detailing the Make America Healthy Again (MAHA) commission’s plans to tackle childhood chronic disease.

While the report includes promising initiatives such as offering healthier meals in schools and promoting breastfeeding, it remains vague about how these policies would be implemented or funded. <em>The New York Times</em> quoted Kelly Brownell, professor emeritus at Duke University’s Sanford School of Public Policy, saying, “Even if all of the initiatives in the report were put into action, the industry will not be required to change how it manipulates and markets foods that drive poor health in children.”

The new report contrasts sharply with MAHA’s first report in May, which focused on identifying drivers of poor health in American children. Jerold Mande, adjunct professor of <span>nutrition</span> at Harvard T.H. Chan School of Public Health and former federal food policymaker, described the initial report as “revolutionary in its focus” on ultraprocessed foods and the companies producing them.

“[The new report] seems more in line with food industry interests than the previous one, as if it was written to just maintain the status quo,” Mr. Mande told <em>The New York Times</em>. Ultraprocessed foods were mentioned only a few times, primarily in describing efforts to define them.

Following the report’s release, industry groups largely welcomed its recommendations. The Food Industry Association, representing producers and retailers, issued a statement of support, and the Consumer Brands Association called it “a very ambitious” set of policy recommendations it would help implement, <em>The New York Times </em>reported.

The report also permits schools and federal nutrition programs to offer whole milk instead of just lower-fat options, a change long supported by the dairy industry. Marion Nestle, professor emerita of nutrition and public health at New York University, highlighted this as a key example of industry-favored policy.

<h2>Limits of Voluntary Industry Cooperation</h2>

So far, Mr. Kennedy has relied on voluntary cooperation from the food industry rather than mandating change. This approach has succeeded in some areas, such as reducing artificial dyes in foods. However, experts note that larger drivers of ultraprocessed food consumption, low cost, heavy marketing, and high fat, sugar, and salt content, are unlikely to be addressed without regulation.

Christina Roberto, director of the Center for Food and Nutrition Policy at the University of Pennsylvania, told <em>The New York Times</em>, “The issues they’re focused on for food and nutrition are really spot on. But the devil is completely in the details.” She added that policies like sugary drink taxes, which have proven effective in other countries, could reduce consumption and improve health outcomes.

<h2>Support for Some Proposals, Gaps in Regulation</h2>

The report also lists measures that policy experts support, such as expanding research on nutrition, improving hospital and federal program meals, scrutinizing food additives, and closing the longstanding “GRAS loophole” that allows companies to introduce new chemicals without FDA approval.

Yet, experts said the report lacks clarity on how the FDA would increase oversight, particularly amid staffing and funding cuts. Jennifer Pomeranz, associate professor of public health policy at NYU, told <em>The New York Times</em> that even if additives like artificial dyes are removed, foods could remain high in sugar, sodium, and fat.

A draft version obtained by <em>The New York Times</em> in August proposed “ways to lower added sugar and sodium in packaged foods,” a line removed from the final report. “You assume that food industry lobbying got that taken out,” Dr. Nestle said. She also criticized vague language suggesting that companies would police themselves to limit marketing unhealthy foods to children.

Experts noted a tension between the administration’s stated goal of improving public health and its actions, such as cuts to SNAP benefits and the elimination of large-scale nutrition education programs. Many see the report as similar to past administrations’ efforts: a list of reasonable proposals without strong enforcement mechanisms.

“Administration after administration, independent of the political party, has been unwilling to tackle the food industry,” Dr. Brownell told <em>The New York Times</em>. “As long as the industry isn’t required to change, it won’t.”

maha report

nutrition

health and wellness

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kennedy

Food policy experts had cautiously hoped that the new health secretary, Robert F. Kennedy Jr., might finally address the nation’s poor diet and reduce reliance on ultraprocessed foods. But many expressed disappointment following Tuesday’s White House report detailing the Make America Healthy Again (MAHA) commission’s plans to tackle childhood chronic disease.While the report includes promising initiatives such as offering healthier meals in schools and promoting breastfeeding, it remains vague about how these policies would be implemented or funded. The New York Times quoted Kelly Brownell, professor emeritus at Duke University’s Sanford School of Public Policy, saying, “Even if all of the initiatives in the report were put into action, the industry will not be required to change how it manipulates and markets foods that drive poor health in children.”Contrast With Previous ReportThe new report contrasts sharply with MAHA’s first report in May, which focused on identifying drivers of poor health in American children. Jerold Mande, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health and former federal food policymaker, described the initial report as “revolutionary in its focus” on ultraprocessed foods and the companies producing them.“[The new report] seems more in line with food industry interests than the previous one, as if it was written to just maintain the status quo,” Mr. Mande told The New York Times. Ultraprocessed foods were mentioned only a few times, primarily in describing efforts to define them.Industry ResponseFollowing the report’s release, industry groups largely welcomed its recommendations. The Food Industry Association, representing producers and retailers, issued a statement of support, and the Consumer Brands Association called it “a very ambitious” set of policy recommendations it would help implement, The New York Times reported.The report also permits schools and federal nutrition programs to offer whole milk instead of just lower-fat options, a change long supported by the dairy industry. Marion Nestle, professor emerita of nutrition and public health at New York University, highlighted this as a key example of industry-favored policy.Limits of Voluntary Industry CooperationSo far, Mr. Kennedy has relied on voluntary cooperation from the food industry rather than mandating change. This approach has succeeded in some areas, such as reducing artificial dyes in foods. However, experts note that larger drivers of ultraprocessed food consumption, low cost, heavy marketing, and high fat, sugar, and salt content, are unlikely to be addressed without regulation.Christina Roberto, director of the Center for Food and Nutrition Policy at the University of Pennsylvania, told The New York Times, “The issues they’re focused on for food and nutrition are really spot on. But the devil is completely in the details.” She added that policies like sugary drink taxes, which have proven effective in other countries, could reduce consumption and improve health outcomes.Support for Some Proposals, Gaps in RegulationThe report also lists measures that policy experts support, such as expanding research on nutrition, improving hospital and federal program meals, scrutinizing food additives, and closing the longstanding “GRAS loophole” that allows companies to introduce new chemicals without FDA approval.Yet, experts said the report lacks clarity on how the FDA would increase oversight, particularly amid staffing and funding cuts. Jennifer Pomeranz, associate professor of public health policy at NYU, told The New York Times that even if additives like artificial dyes are removed, foods could remain high in sugar, sodium, and fat.A draft version obtained by The New York Times in August proposed “ways to lower added sugar and sodium in packaged foods,” a line removed from the final report. “You assume that food industry lobbying got that taken out,” Dr. Nestle said. She also criticized vague language suggesting that companies would police themselves to limit marketing unhealthy foods to children.Longstanding Challenges RemainExperts noted a tension between the administration’s stated goal of improving public health and its actions, such as cuts to SNAP benefits and the elimination of large-scale nutrition education programs. Many see the report as similar to past administrations’ efforts: a list of reasonable proposals without strong enforcement mechanisms.“Administration after administration, independent of the political party, has been unwilling to tackle the food industry,” Dr. Brownell told The New York Times. “As long as the industry isn’t required to change, it won’t.”

kennedy's maha report will not solve food problem in us, here's what experts believe

Fatty Liver Risk Rising? Harvard Doctor Says These 3 Everyday Foods Could Be To Blame

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The cleaning crew of our body, which is responsible for making sure we are clear of all toxins, which is also responsible for metabolizing all your food, liver, often gets ignored. Although we eat foods that help us support our <span>gut health</span>, our brain health, even our reproduction health, during all this, we can end up overlooking the second largest organ in our body. 

However, why do we need to be careful with our liver’s health? 

You might not think about your liver much, but if it stopped working, your health would be in serious trouble. Your liver is a vital organ with many critical jobs, like filtering toxins, helping you digest food, and processing medications. 

When the liver is damaged, it can develop a condition called cirrhosis, where healthy liver cells are replaced by scar tissue. Another growing problem is nonalcoholic <span>fatty liver disease</span>, which is common in people who are obese and can also lead to cirrhosis. If your liver fails, toxins will build up in your body, you won't be able to digest your food properly, and medicines won't work as they should. 

To avoid these serious health issues, it's essential to take care of your liver. Dr. <span>Saurabh Sethi</span>, gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, gave us three things to keep in our diet to help us support our <span>liver health</span>. 

<h2>What Foods Support Our Liver Health? </h2>

According to Dr. Sethi, one of the easiest ways to start taking care of your liver is by changing what you drink. He suggests a few healthy options that you can easily add to your daily routine. 

Drinks like black coffee, black tea, green tea, and matcha are all great choices. They contain special compounds that help support your liver and keep your body's metabolism working properly. So, swapping out a sugary drink for one of these can make a big difference. 

The second food Dr. Sethi recommends is turmeric. This bright yellow spice isn't just for adding flavor to your food—it's also great for your health. Turmeric contains a powerful ingredient called curcumin, which is known for its strong ability to fight inflammation. Inflammation can be very damaging to the liver, so by including just a small amount of turmeric in your diet—about half to one teaspoon a day—you can help protect and support your liver's health. 

Dr. Sethi groups these three foods together because they are all essential for a healthy liver. He calls them the "three Bs." 

<ul><li>Berries are full of antioxidants, which are like tiny bodyguards that protect your liver from damage.</li><li>Broccoli is a type of vegetable that's high in fiber. It also contains a special compound called sulforaphane, which helps your liver get rid of harmful toxins more effectively.</li><li>Beets (or beetroot) are known for their high content of beta-lanes, which are powerful anti-inflammatory and antioxidant agents. They help improve blood flow to the liver and support its natural ability to detoxify your body.</li></ul>

By adding these three simple foods to your meals, you can give your liver the extra support it needs to stay healthy. 

Harvard Gut Doctor advice

saurabh sethi

gut health

Liver health

liver friendly food

fatty liver disease

food to avoid fatty liver

The cleaning crew of our body, which is responsible for making sure we are clear of all toxins, which is also responsible for metabolizing all your food, liver, often gets ignored. Although we eat foods that help us support our gut health, our brain health, even our reproduction health, during all this, we can end up overlooking the second largest organ in our body. However, why do we need to be careful with our liver’s health? Why Your Liver Is So Important You might not think about your liver much, but if it stopped working, your health would be in serious trouble. Your liver is a vital organ with many critical jobs, like filtering toxins, helping you digest food, and processing medications. When the liver is damaged, it can develop a condition called cirrhosis, where healthy liver cells are replaced by scar tissue. Another growing problem is nonalcoholic fatty liver disease, which is common in people who are obese and can also lead to cirrhosis. If your liver fails, toxins will build up in your body, you won't be able to digest your food properly, and medicines won't work as they should. To avoid these serious health issues, it's essential to take care of your liver. Dr. Saurabh Sethi, gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, gave us three things to keep in our diet to help us support our liver health. What Foods Support Our Liver Health? According to Dr. Sethi, one of the easiest ways to start taking care of your liver is by changing what you drink. He suggests a few healthy options that you can easily add to your daily routine. Healthy DrinksDrinks like black coffee, black tea, green tea, and matcha are all great choices. They contain special compounds that help support your liver and keep your body's metabolism working properly. So, swapping out a sugary drink for one of these can make a big difference. Turmeric The second food Dr. Sethi recommends is turmeric. This bright yellow spice isn't just for adding flavor to your food—it's also great for your health. Turmeric contains a powerful ingredient called curcumin, which is known for its strong ability to fight inflammation. Inflammation can be very damaging to the liver, so by including just a small amount of turmeric in your diet—about half to one teaspoon a day—you can help protect and support your liver's health. Berries, Broccoli, and Beets Dr. Sethi groups these three foods together because they are all essential for a healthy liver. He calls them the "three Bs." Berries are full of antioxidants, which are like tiny bodyguards that protect your liver from damage.Broccoli is a type of vegetable that's high in fiber. It also contains a special compound called sulforaphane, which helps your liver get rid of harmful toxins more effectively.Beets (or beetroot) are known for their high content of beta-lanes, which are powerful anti-inflammatory and antioxidant agents. They help improve blood flow to the liver and support its natural ability to detoxify your body.By adding these three simple foods to your meals, you can give your liver the extra support it needs to stay healthy. 

Tanya Dutt

Fitness

Do Your Knees Click When You Walk? Here’s When You Should Worry

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When couples decide they’re ready to start a family, the focus often shifts to medical tests, ovulation tracking, and lifestyle changes but what if the way to parenthood began not in a clinic but in your kitchen? Something many overlook, what’s on your plate might be just as important as what’s your schedule. Fertility isn’t only about biology; it’s also about nourishment. The right foods can influence hormone balance, improve egg and sperm quality, and create a healthier environment for conception. So before you rush into supplements or stressful routines, it’s worth asking: could your daily meals be quietly shaping your chances of conceiving?

For many couples who are struggling to conceive, this quest feels both hopeful and overwhelming. While modern medicine acknowledges fertility treatments like IVF and IUI, it often falls short of offering solutions for couples trying naturally. That gap is where your diet and traditional approaches like Ayurveda can possibly step in. From Harvard’s recent review on fertility nutrition to ancient Ayurvedic practices, food is increasingly being recognized as a powerful ally in conception.

<h2>How Is <span rel="noindex">Diet And Fertility</span> Connected?</h2>

A sweeping review from the Harvard T.H. Chan School of Public Health and Harvard Medical School examined dozens of studies exploring diet and fertility. Their findings underline what many nutritionists have long suggested: what you eat can influence how quickly—or whether—you conceive.

For women, diets rich in folic acid, vitamin B12, and omega-3 fatty acids were linked to improved fertility outcomes. The Mediterranean diet, known for its vegetables, legumes, lean proteins, and olive oil, also appeared beneficial. In contrast, diets heavy in trans fats, red and processed meats, sugary drinks, and fast foods correlated with longer times to pregnancy and reduced fertility.

For men, the story was similar. Healthy diets improved semen quality, while high intake of saturated and trans fats had the opposite effect. While semen quality isn’t the perfect marker for male fertility, the evidence points toward lifestyle choices influencing reproductive health.

Interestingly, the study found little effect—positive or negative—from antioxidants, vitamin D, dairy, soy, caffeine, or alcohol when it came to fertility outcomes. That doesn’t mean these foods are irrelevant, but the strongest signals came from folate, B12, omega-3s, and an overall nutrient-dense dietary pattern.

<h2>How Can An Ayurvedic Diet Boost Fertility?</h2>

Celebrity Ayurvedic Nutritionist Shweta Shah explains that Ayurveda views fertility not just as a physical process but as an indicator of overall vitality. At its core lies ojas, described as the essence of health and immunity. “For conception to occur, ojas must be strong, digestion (agni) steady, and the doshas balanced,” she says.

One traditional ritual Shah recommends is a warm saffron-cardamom milk tonic, ideally consumed in the evening. The tonic combines saffron’s hormone-balancing and mood-stabilizing properties with cardamom’s ability to enhance circulation and nutrient delivery to reproductive tissues. “Warm milk nourishes shukra dhatu, the reproductive tissue supporting egg health and vitality,” Shah adds. Taken regularly, the tonic is said to build ojas, improve sleep, and even enhance desire, creating harmony in the reproductive system.

<h2>What to Add To Your Fertility Plate: What to Eat, What to Limit</h2>

Both modern nutrition and Ayurveda agree on one key point: fertility thrives on balance.

Foods to embrace include cooked whole grains, legumes, leafy vegetables, healthy fats like ghee, sesame oil, soaked nuts, and omega-rich seeds such as flax and chia. In Ayurveda, warm, cooked meals are emphasized to support digestion and nutrient absorption.

Spices like cumin, fennel, turmeric, and cinnamon are not just flavor enhancers; they improve circulation and balance hormones. Herbs such as ashwagandha and shatavari are often recommended for reproductive support.

What to avoid: Refined sugar, excess caffeine, alcohol, irregular eating patterns, and overexertion. Shah explains, “These deplete ojas, disturb digestion, and create imbalance in the body.”

<h2>Why Lifestyle Is The Missing Piece in Fertility Conversations?</h2>

Diet alone cannot guarantee conception. Both research and Ayurveda highlight lifestyle factors—sleep, stress, and physical activity—as critical players in fertility. The Harvard review pointed out that women who consumed more fast food and fewer fruits took longer to conceive, while those who included more seafood in their diet got pregnant faster. Similarly, Ayurveda stresses mindful living, gentle movement, self-care rituals like abhyanga (warm oil massage), and emotional connection.

Shah puts it simply, “Conception is not just reproduction—it’s a sacred invitation. It requires nourishment, balance, and an environment of emotional safety.”

So, can food really boost your chances of pregnancy? The evidence suggests it can certainly help—but it’s not a magic bullet. Fertility is influenced by a tapestry of factors, from age and genetics to environmental exposures. What diet can do is optimize the conditions for conception, supporting both egg and sperm health, and preparing the body for a healthy pregnancy.

As Shah reminds us, “When we align with nature—through what we eat, how we live, and how we connect emotionally—we create the most fertile ground for life to flourish.”

pregnancy diet

fertility diet

foods for fertility

nutrition for conception

what to eat to conceive

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nutritionist fertility tips

diet and fertility

diet & nutrition

When couples decide they’re ready to start a family, the focus often shifts to medical tests, ovulation tracking, and lifestyle changes but what if the way to parenthood began not in a clinic but in your kitchen? Something many overlook, what’s on your plate might be just as important as what’s your schedule. Fertility isn’t only about biology; it’s also about nourishment. The right foods can influence hormone balance, improve egg and sperm quality, and create a healthier environment for conception. So before you rush into supplements or stressful routines, it’s worth asking: could your daily meals be quietly shaping your chances of conceiving?For many couples who are struggling to conceive, this quest feels both hopeful and overwhelming. While modern medicine acknowledges fertility treatments like IVF and IUI, it often falls short of offering solutions for couples trying naturally. That gap is where your diet and traditional approaches like Ayurveda can possibly step in. From Harvard’s recent review on fertility nutrition to ancient Ayurvedic practices, food is increasingly being recognized as a powerful ally in conception.How Is Diet And Fertility Connected?A sweeping review from the Harvard T.H. Chan School of Public Health and Harvard Medical School examined dozens of studies exploring diet and fertility. Their findings underline what many nutritionists have long suggested: what you eat can influence how quickly—or whether—you conceive.For women, diets rich in folic acid, vitamin B12, and omega-3 fatty acids were linked to improved fertility outcomes. The Mediterranean diet, known for its vegetables, legumes, lean proteins, and olive oil, also appeared beneficial. In contrast, diets heavy in trans fats, red and processed meats, sugary drinks, and fast foods correlated with longer times to pregnancy and reduced fertility.For men, the story was similar. Healthy diets improved semen quality, while high intake of saturated and trans fats had the opposite effect. While semen quality isn’t the perfect marker for male fertility, the evidence points toward lifestyle choices influencing reproductive health.Interestingly, the study found little effect—positive or negative—from antioxidants, vitamin D, dairy, soy, caffeine, or alcohol when it came to fertility outcomes. That doesn’t mean these foods are irrelevant, but the strongest signals came from folate, B12, omega-3s, and an overall nutrient-dense dietary pattern.How Can An Ayurvedic Diet Boost Fertility?Celebrity Ayurvedic Nutritionist Shweta Shah explains that Ayurveda views fertility not just as a physical process but as an indicator of overall vitality. At its core lies ojas, described as the essence of health and immunity. “For conception to occur, ojas must be strong, digestion (agni) steady, and the doshas balanced,” she says.One traditional ritual Shah recommends is a warm saffron-cardamom milk tonic, ideally consumed in the evening. The tonic combines saffron’s hormone-balancing and mood-stabilizing properties with cardamom’s ability to enhance circulation and nutrient delivery to reproductive tissues. “Warm milk nourishes shukra dhatu, the reproductive tissue supporting egg health and vitality,” Shah adds. Taken regularly, the tonic is said to build ojas, improve sleep, and even enhance desire, creating harmony in the reproductive system.What to Add To Your Fertility Plate: What to Eat, What to LimitBoth modern nutrition and Ayurveda agree on one key point: fertility thrives on balance.Foods to embrace include cooked whole grains, legumes, leafy vegetables, healthy fats like ghee, sesame oil, soaked nuts, and omega-rich seeds such as flax and chia. In Ayurveda, warm, cooked meals are emphasized to support digestion and nutrient absorption.Spices like cumin, fennel, turmeric, and cinnamon are not just flavor enhancers; they improve circulation and balance hormones. Herbs such as ashwagandha and shatavari are often recommended for reproductive support.What to avoid: Refined sugar, excess caffeine, alcohol, irregular eating patterns, and overexertion. Shah explains, “These deplete ojas, disturb digestion, and create imbalance in the body.”Why Lifestyle Is The Missing Piece in Fertility Conversations?Diet alone cannot guarantee conception. Both research and Ayurveda highlight lifestyle factors—sleep, stress, and physical activity—as critical players in fertility. The Harvard review pointed out that women who consumed more fast food and fewer fruits took longer to conceive, while those who included more seafood in their diet got pregnant faster. Similarly, Ayurveda stresses mindful living, gentle movement, self-care rituals like abhyanga (warm oil massage), and emotional connection.Shah puts it simply, “Conception is not just reproduction—it’s a sacred invitation. It requires nourishment, balance, and an environment of emotional safety.”So, can food really boost your chances of pregnancy? The evidence suggests it can certainly help—but it’s not a magic bullet. Fertility is influenced by a tapestry of factors, from age and genetics to environmental exposures. What diet can do is optimize the conditions for conception, supporting both egg and sperm health, and preparing the body for a healthy pregnancy.As Shah reminds us, “When we align with nature—through what we eat, how we live, and how we connect emotionally—we create the most fertile ground for life to flourish.”

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