How to Increase AMH Levels for Pregnancy? (Food List and Indian Diet Plan Pdf)

The beauty of motherhood is not a certain capability but a willingness to include it. For some, getting pregnant is not that difficult. But there are people who struggle to get pregnant. Their journey is difficult. It is always better to know if your body is ready for motherhood. Before planning a family, it is advisable to get a few hormone tests and an ultrasound test done.  In this article, we will see tips on how to increase AMH levels for pregnancy.  What is AMH? Normal Amh level? Food List and Indian Diet Plan Pdf to increase AMH to conceive.

What is AMH? 

AMH is a hormone that helps to plan your pregnancy. AMH is an anti-mullerian hormone. It is a marker that is used to assess a woman’s ovarian reserve or egg count. It is produced by the small follicles in the ovaries.

What is the Normal AML level? What Does AMH Predict?

An AMH value of more than 1 ng/mL signifies that a woman has a normal ovarian reserve. Less than 1 ng/mL may indicate a woman has diminished ovarian reserve. The reserve declines with age. If the AMH level is low before family planning, consult a doctor for the relevant therapy required for conceiving.

High levels of AMH do not mean that women can get pregnant. Similarly, low levels do not indicate that women cannot conceive. It is an indication of the women’s quantity of eggs during the fertile years. But, excess AMH can indicate PCOS or metabolic syndrome. Extreme low levels with increasing age indicate menopause. AMH levels can vary with each passing day, thus, AMH levels of today cannot predict anything for your future. AMH levels are used to take action on an immediate basis.

Then what is the big fuss about AMH levels?

When AMH levels are low and a woman wants to get pregnant, then a doctor would suggest IVF treatment. The woman can either use her own eggs or eggs from a donor. If the woman has higher AMH levels, it indicates that the woman has more eggs. More eggs mean there are higher chances of success for IVF.

How to Increase AMH Levels for Pregnancy?

• Ayurveda

Ayurveda concentrates on increasing the quality of the ovum. It helps to purify the blood, and maintain hormonal balance as well as they prescribe a diet that increases fertility.

• Yoga

Yoga asanas that enhance the fertility of the woman need to be performed at least thrice a week. Asanas like pavanmuktasan, tikonasan, vakrasan, bhadrasan, viprit karni, badhakonasan, bhujangasan and many more help improve fertility. Yoga has always helped women to lose weight, conceive, manage PCOS, carry full-term babies, and improve overall health. These asanas improve the blood flow in the uterus and provide all necessary nutrition along with balancing the hormones.

• Acupuncture

Acupuncture is pressing and massaging the points with needles, seeds, or fingers. It helps in improving blood circulation to the uterus and ovaries. It improves the egg quality, thickens the endometrium lining, and increases the chances of IVF.

• Diet

A diet rich in antioxidants, vitamins, minerals, omega 3, and all other micronutrients helps in increasing AMH levels. The diet needs to be PCOS-friendly, aid weight loss, prevent any deficiencies, and maintain hormone levels.

How to Increase AMH Levels for Pregnancy; Food List to Conceive

Foods that Increase AMH Level

High protein, moderate carbohydrates, and moderate fats in the diet are overall helpful. However, one must add these few foods to the daily routine. These foods help in the production, secretion, and maintenance of AMH.

• Vitamin D

Vitamin deficiency lowers the value of AMH in the body. Supplementing the body with vitamin D helps to improve AMH levels. Expose yourself to sunlight during the early morning to produce vitamin D in the body. Additionally, you can take external vitamin D capsules or granules or injections as per the doctor’s advice.

• Coenzyme Q

Coenzyme Q is an integral part of bodily functions. It is an antioxidant that helps to improve egg quality and maintain hormonal balance. Consume meat, fish, and nuts to obtain coenzyme Q. If dietary sources are not enough, you can start with a supplement as per the doctor’s advice.

• Melatonin

Melatonin helps to induce sleep. It also regulates the hormonal function and improves egg quality. Include eggs, fish, milk, and nuts in your daily diet to improve melatonin levels.

• Zinc

Oysters are high in zinc and essential amino acids. Zinc promotes fertility and amino acids improve the quality of the ovum. Other zinc-rich foods are chickpeas, lentils, beans, and sprouts. Pumpkin and sesame seeds. pine nuts, cashews, peanuts as well as almond.

• Berries

Berries are high in antioxidants. These antioxidants reduce oxidative stress, improve PCOS, help in weight loss and improve egg quality. Berries are also known to increase fertility as well as IVF success rate.

• Dark green leafy vegetables

Dark green leafy vegetables are high in folate, iron, calcium, and fiber. Folate is essential for fertilization to take place and carry forward the pregnancy. Folate also helps to secrete AMH in the body and prevent any birth defect in the baby.

• Nuts and seeds

Nuts and seeds contain a good amount of selenium, omega 3, vitamin E, and other minerals. These micronutrients are essential for the AMH, to maintain egg quality, and for fertility. Consume nuts like walnuts, almonds, and brazil nuts. Consume seeds like flaxseeds, pumpkin seeds, and sunflower seeds. These seeds are not only rich in omega-3 but also zinc which is essential for hormonal balance.

• Garlic

Garlic is rich in sulfur. It helps in the secretion of AMH, regularize menstruation, and prevent chromosomal defect in the fetus.

• Eggs

An egg is a complete protein. Along with B complex vitamins, it also provides omega 3 which is essential for the production of AMH.

How to Increase AMH Levels for Pregnancy; Indian Diet Plan Pdf

Empty stomach: 1 cup warm water with lemon juice + 6  soaked almonds and 1 soaked walnut

Breakfast: Overnight oats with berries and seeds (2 tbsp oats with milk, almonds, walnuts, pumpkin seeds, chia seeds, and flaxseeds)

Mid-morning: 1 boiled egg or ½ cup Boiled chana or Sprouts or 40 gms Paneer

Lunch: Mix vegetable Raita + 2 chapati + 1 cup Vegetable + 1 cup Dal + 1 cup Curd or 100 gms chicken or fish

Snacks: 1 cup Tea/ Coffee + 2 small moong dal vegetable pancakes or 1 cup Kurmura or 1 Khakra

Dinner: 1 cup Green Salad + 1 Millet roti or 1 cup Brown or red rice + 1 cup Vegetable + 1 Dark green leafy vegetable + 1 glass buttermilk

Bedtime: 1 cup Milk with a pinch of Nutmeg powder

End Note:

Maintain a healthy lifestyle, eat healthy and clean foods, and de-stress your mind regularly. All these factors help to maintain the hormonal balance and increase the AMH levels. Always consult an expert before initiating any new diet or making changes to the existing diet. Hope our article on how to increase AMH levels for pregnancy is. The Food List and Indian Diet Plan Pdf helps you in your journey towards motherhood.