If the results of a blood test show that the level of Anti-Mullerian Hormone (AMH) in your body is low, immediately consult an obstetrician or gynecologist. Although AMH will naturally decrease as you age, levels that are too low actually indicate that the number of eggs in your ovaries is very low. Fortunately, there are several things you can do to improve the quality of your fertility, such as by eating more nutritious foods and various supplements that can improve the health of your ovaries and eggs. In addition, make sure you also increase your daily activities, reduce stress, and quit smoking to regulate your menstrual cycle and increase the chances of conception.
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Method 1 of 3: Changing Your Diet
Step 1. Eat a healthy and balanced diet to improve fertility
Whenever possible, always choose foods that are rich in antioxidants, healthy fats (such as omega 3), low-fat protein, and vitamins. Believe me, eating a healthy and balanced diet can significantly improve the quality of your ovaries and eggs. Some of them are:
- Marine animals (halibut, salmon)
- Grains (pumpkin seeds, sesame seeds)
- Spices (turmeric, ginger)
- Green leafy vegetables
- Nuts
- Broccoli
- Berries (strawberries, blueberries)
Step 2. Take daily vitamin D supplements
In fact, the effectiveness of vitamin D for increasing AMH levels has been scientifically proven. Therefore, try to take 1000-2000IU (international units) supplements once a day. In addition, vitamin D can also maintain the health of your ovaries if consumed regularly for several weeks, you know!
Make sure you always consult your doctor before taking any supplements. Since vitamin D can affect the absorption of calcium in the body, talk to your doctor about its use if you are also taking calcium supplements or antacids
Step 3. Take a daily DHEA supplement
Try taking a 25 mg DHEA supplement 3 times a day to improve your hormonal balance. Research shows that the longer you take DHEA supplements, the more stable your AMH levels will be. If you are currently taking insulin injections, cancer treatment, or other hormone treatment, first discuss the desire to take DHEA supplements with your doctor.
- AMH levels will actually be higher in young women who experience premature ovarian aging than in adult women who experience reduced egg numbers.
- If you are currently experiencing headaches, nausea, fatigue, or nasal congestion, try consulting your doctor about whether or not to continue taking supplements.
Step 4. Take fish oil and wheat germ oil supplements daily
Try adding about 3000 mg of fish oil and 300 mg of wheat germ oil to your daily intake. Although it really depends on the type of supplement purchased, in general you can take one dose of the supplement per day. Research shows that the combination of these two healthy oils can help increase AMH levels and keep your ovaries healthy. If you are currently taking diet pills or medications to reduce blood pressure, talk to your doctor before starting to take fish oil and wheat germ oil supplements.
- Are you pregnant or breastfeeding? Make sure you consult with your doctor first before taking fish oil supplements, especially since some types of fish oil can contain mercury.
- Fish oil supplements can be purchased at the nearest pharmacy, supermarket, or supplement store.
Step 5. Reduce your intake of sugary and processed foods
Instead of eating foods that are high in sugar, calories, and saturated fat, try increasing your consumption of nutrient-dense foods. In this way, your reproductive system will receive adequate intake of vitamins and minerals instead of using them to digest overly processed foods.
- For example, try to avoid fried foods, sugary foods, desserts, and processed meats.
- Excessive alcohol consumption has been shown to reduce the quality of fertility. Therefore, for those of you who are planning to become pregnant, try to minimize the amount of alcohol and caffeine consumed.
Method 2 of 3: Changing Your Lifestyle to Improve Fertility
Step 1. Exercise to achieve a healthy and ideal weight
Try to consult your doctor's ideal body mass index (BMI). Because women who are underweight or overweight tend to have irregular menstrual cycles and experience hormonal imbalances, try increasing the frequency of your activities so that the ideal BMI number can be met.
Research shows that proper diet and exercise, as well as weight loss, can increase AMH levels in overweight women
Step 2. Do various activities that can reduce your stress levels
Research has shown that AMH levels and impaired fertility in women are closely related to stress levels. Therefore, try to suppress stress to increase the levels of AMH in your body. Some examples of activities that have been shown to reduce stress are:
- Yoga
- Breathing exercises
- Progressive muscle relaxation
- Taici
Step 3. Do acupuncture
Although further research is needed to identify its effectiveness in increasing AMH levels, the power of acupuncture to improve fertility has been known since time immemorial. If you want to do this, make sure you choose an acupuncturist who has been trained to treat fertility disorders. Planning to do IVF in the near future? Try acupuncture therapy every week, at least 3 to 4 months before the insemination process.
Contact the insurance company that covers you to find out if they also cover the cost of acupuncture
Step 4. Try a special massage to increase blood flow and improve the quality of your fertility
To increase blood flow to the reproductive system, try hiring a licensed therapist to massage your abdominal area. If possible, find a therapist who is trained in “Maya massage therapy” that focuses on the abdominal area. After that, do a massage every week, except when you are on your period, to stimulate your reproductive system.
Increasing blood flow to the ovaries and uterus can help improve your overall reproductive health
Step 5. Quit smoking
To date, there is still no clear scientific evidence regarding the direct effect of smoking on AMH levels. However, researchers have agreed that the chemicals in cigarettes can mess with your reproductive system. Therefore, if you are a smoker, try to consult a special treatment program or method to stop the habit or at least reduce the number of cigarettes you smoke.
Try joining a local support group. Chances are, you can even find a support group that focuses on improving fertility, you know
Method 3 of 3: Understanding AMH. Levels
Step 1. Learn what AMH levels are
In general, Anti-Mullerian Hormone (AMH) is a hormone produced by a woman's ovaries or a man's testes. Today, gynecologists or fertility clinics have begun to check AMH levels to identify the number of eggs present in the ovaries, in order to determine how effective the IVF method of fertilization is for the patient.
Step 2. Check your current AMH level
Usually, your doctor or other health care provider will take a blood sample from your arm. Then, the sample will be sent to the laboratory for further analysis. Remember, AMH levels in the body will not change throughout the menstrual cycle so this check can actually be done whenever you want.
The use of birth control does not affect the levels of AMH in your body. Therefore, do not hesitate to check even if you are taking oral contraceptives
Step 3. Take your age as a guide
Generally, AMH levels in fertile women are between 1.0 and 4.0 ng/ml. In other words, an AMH level below 1.0 ng/ml may indicate a low supply of eggs in the ovaries. Since AMH levels will decrease as a person ages, standardization will generally be based on age:
- 25 years: 5.4 ng/ml
- 30 years: 3.5 ng/ml
- 35 years: 2.3 ng/ml
- 40 years: 1.3 ng/ml
- Over 43 years: 0.7 ng/ml
