3 diet tips to increase AMH | Nourish with Melanie #69

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!

20 thoughts on “3 diet tips to increase AMH | Nourish with Melanie #69

  1. Hi mam ur superbly explained.my age 27 still not baby my amh level 1.1 can I possible to conceive normally pls explain mam

  2. Hi my amh level is, 0.27 age 34 years trying to concieve from 6 years. I have uterine polyp. Doctor said me to remove polyp. What to do. What's your advice to do. I am confused.

  3. Mam I’m so upset & depressed because of my extreme low AmH 0.010 fsh 14 plz tell me can I get pregnant naturally or ivf

  4. Dear Dr.Maline,

    Thank u very much for these precious informations.

    Kindly advice for AMH level is 0.09
    As per ultrasound small 1 or 2 follicles of 10 to 11 mm found on day 12 of my periods.
    Vitamin D is 9
    Prolectin is 11

    Please advice is it possible to conceive naturally .

  5. Mam,a patient with fsh is 4.32 and amh is 1.27 …. patient age is 37 year….this patient conceive naturally pregnancy ?

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