Improve Your Fertility with Diet – Nutrition Advice
To enhance your chances of improving your fertility one of the areas you should be addressing is your nutrition and lifestyle choices.
If you need to lose weight to get help from the NHS or you just can not lose the weight or get the balance right then try these top ten tips to lose weight and improve your chances of a natural conception.
I’ve worked with lots of clients so that they can look and feel better and many of them have also kissed goodbye to their specific chronic health issues, which is very rewarding. One of the key areas that I can help men and women is when they have been diagnosed with PCOS or have fertility issues.
More often the NHS can not help if you are over a certain BMI. This in itself is the issue, because if you could lose the weight, you would have done it by now, and if you lose weight in a healthy way you can improve your fertility issues and therefore will not need the NHS help. However, unfortunately, the solutions are often to crash diet, which leads to yo-yo dieting and this just makes matters worse.
When you are trying to conceive, your nutritional status is critical. Consistency good food choices before conception and throughout pregnancy is a must if you want to be a fit mother with a healthy baby; poor nutrition will massively reduce your chances of this and could even stop you from conceiving at all.
Effects of sugar on your hormones
A common discussion in my clinic is how irregular poor food choices affects the levels of insulin in your body as it releases to remove the sugars. Excess insulin can stimulate your body to produce cortisol, as the stress hormones also encourage the production of testosterone and oestrogen, which can create an excess or imbalance of these hormones. This results in the irregular menstrual cycle, and it will also disrupt the ratios of the hormones that keep egg follicles healthy and working properly.
All this disruption stimulates the overproduction of hormones which can cause a chaotic hormone soup for your reproductive system as it just can’t function properly and your menstrual cycle can become irregular. Therefore your cycle and the optimum time to conceive gets confusing.
It is essential for would-be parents to get both male & female hormones under control and to do this you should be eating a healthy, whole food diet, consistency! It is essential to balance your blood sugars, address any gut flora issues and to cleanse the liver.
Which foods will affect your Fertility
1. Remove processed foods and fast food as they contain trans fats; these are very unhealthy for everyone and can significantly interfere with fertility due to the inflammation these fats generate in your fat cells.
2. Avoid sugar and all sweeteners in any form – check product labels and remember that sugar can appear under many different names! Corn syrup, dextrose, sucrose, malt syrup, evaporated cane juice – they’re all sugar.
3. Increase your fibre intake by choosing whole grains and include at least five portions of different coloured vegetables in each day’s diet, as well as two fruits. More fibre encourages your body to produce more of a protein called sex hormone-binding globulin (SHBG), and this binds excess oestrogen and testosterone in the blood to make them inactive.
4. Include a portion of lean protein (about the same size as your palm) in each main meal. Carbohydrates can cause blood sugar levels to rise rapidly, and protein may help to slow this down if you eat it at the same time.
5. Swap your usual carbohydrates for ones with a low glycemic index (GI) as these will cause your blood sugar and insulin levels to rise more steadily. Use whole grain versions of bread, pasta and rice instead of the processed white versions. Try to include oats, beans, pulses and quinoa for variety and they provide the essential B vitamins.
6. Include two tablespoons of ground flax seed in your diet each day. Flax has been shown to reduce oestrogen dominance and improve testosterone metabolism. It’s easy to do this – sprinkle it on your breakfast or over your salad.
7. Increase your intake of fish and reduce the amount of red meat. You and your baby need the omega three fatty acids that you’ll find in fish (especially oily ones like salmon, mackerel, herring and tuna). Drink eight glasses of water a day – but avoid water from plastic bottles as the chemicals in the plastic can find their way into your drink.
8. Drink eight glasses of water a day – but avoid water from plastic bottles as the chemicals in the plastic can find their way into your drink.
9. Eat foods that are rich in zinc as this is a key mineral to promote fertility in men and women. You’ll find it in raw seeds, wheat germ, pulses, grass-fed beef and lamb, organically reared chicken, organic free range eggs, dark chocolate, mushrooms, probiotic yoghurt and shellfish (especially oysters, crab and lobster) – although you will probably be advised to avoid shellfish once you are pregnant.
10. Assess your sleep, it’s essential to repair and reproduction, you need a good eight of sleep and assess what is preventing you from sleeping. If it is stress, address these issues now as they will not get any better when the baby arrives!
If you’re planning to start trying for a baby, or if you have been trying for a while without success, get your nutrition right and start making the decisions to put your health first.
Many clients have found fertility success with Metabolic Balance diet plan, read more HERE