Nutrition and Fertility
The issue of fertility has been a hot topic recently as women are waiting later in life to conceive and the rate of IVF treatment has increased in the last ten years.
There are significant factors in decreased fertility that can be traced to nutrition and lifestyle.
Living a healthy lifestyle is important for fertility.
Maintaining a healthy weight is important, a woman should try to avoid being excessively overweight or underweight.
Reduce stress levels as much as possible. Increased stress raises cortisol levels which negate progesterone levels which are needed for pregnancy. Managing stress by participating in relaxation exercises, practicing self-care and even taking vacations are important to manage stress and lower cortisol levels.
Our bodies are constantly being bombarded with toxic chemicals from our environment that hinder fertility. While it is impossible to avoid all chemicals it is important to lower the toxic burden your body.
Some easy ways to avoid exposure to chemicals including skincare and haircare products such as Grecian Formula, deodorants containing aluminum monohydrate, toxic cleaning products, and high VOC paints, varnishes, and paint thinners.
There are many companies that specialize in non-toxic products like make-up, skin care, body products, household cleaning products.
Take inventory of what products you use daily that contain toxic chemicals and switch to safer brands.
It is also beneficial to do a medical detox to help support fertility and remove toxins from your body. A detox helps to support the liver and remove toxins from that body that have been trapped in fat.
It is important to maintain an anti-inflammatory diet when looking to increase fertility. Inflammation in the body is a hindrance to fertility, the body wants to be in the most optimal environment when looking to conceive.
Choose lean, clean quality protein at each meal such as chicken breast, turkey breast, lean beef, fish (especially salmon and sardines), eggs and whey protein. Drink plenty of water – urine should be very pale yellow or nearly clear.
Wean off caffeine, alcohol and artificial sweeteners. Emphasize omega-3 fatty acids (salmon, mackerel, herring, sardines, flaxseeds and chia seeds) and omega-9 fats (olive oil, olives,
almonds, hazelnuts, avocados, macadamia nut oil and coconut oil).
Always choose to eat hormone-free, antibiotic-free animal protein and eat 5-9 servings of fresh organic fruits and vegetables daily.
Choose complex carbohydrates (non-starchy vegetables and whole grains) instead of refined and simple carbohydrates. Eliminate refined carbohydrates from the diet (this includes bread, cereal or pasta made with white flour, white rice, white potatoes, sugar, corn
syrup, honey, and candy).
Limit or avoid trans fatty acids (hydrogenated vegetable oil, margarine, and shortening). Cook with olive oil, coconut oil, or macadamia
nut oil at low heat and avoid neurotoxic compounds like aspartame and MSG.
Gut health is important for fertility, when the health of your microbiome (gut health) is poorly functioning, meaning you have signs of Irritable Bowel Syndrome, frequent bloating and discomfort, or leaky.
A poorly functioning gut can cause estrogen dominance and hormone imbalance that can cause infertility.
Keeping the gut healthy and balanced by a low inflammation diet, talked about previously, and supplementation can help to support fertility.
One of the best things for gut health is bone broth. Fortunately, bone broth is highly easy to find now, you can find it at your local health food store or order it online from a reputable source.
Avocado contains the best kind of monounsaturated fats and the least saturated fats that help to keep eggs healthy.
Maca Root is known to increase fertility in both men and women by helping to increase fertility and contains iron and iodine.
Egg Yolk contains the nutrition choline that helps to improve brain function and can help to prevent harmful gene defects.
Figs contain a lot of iron that is important for healthy eggs and ovulation.
Yams have been shown to have ovulation-stimulating properties to help boost fertility.
Supplementation to help increase fertility
Turmeric is one of the best supplements to help reduce inflammation and is an important supplement to take when trying to conceive because high levels of inflammation can hinder fertility.
Vitamin D deficiency has been linked to infertility, therefore, it is important to supplement with vitamin D to help with fertility.
Iron is also needed for ovum development as well as for the increased iron demand of the developing follicle. Supplementation with Iron, if one is deficient, can help support fertility.
B Vitamins such as B12 and B6 are important for fertility. “Pernicious anemia causes cytological dystrophy of the ovum causing the death of the ovum before or shortly after fertilization.
Omega 3/DHEA are important for proper hormone function including the reproductive system. Taking a good Omega 3 supplement will help to balance hormones and reduce inflammation.
Zinc is an important nutrient for fertility because a zinc deficiency can cause chromosome changes and lead to infertility and miscarriage.