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Pregnant woman and child

Top 10 Tips to Boost Your Fertility

When we think of fertility we think of expensive medical treatments, but actually one of your best tools to increase fertility is boosting our body with nutrients, removing the harmful chemicals and toxins that we are exposited to, loosing weight and getting fit. . Whether you’re currently trying to conceive or struggling with unexplained infertility, paying a little extra attention to your diet won’t hurt. Here are my top 10 tips for boosting your fertility:

 

  1. Provide your body, ahead of time, with the extra nutritional requirements it needs to produce and sustain a healthy pregnancy: activated folate, activated B vitamins, zinc, vitamin D, selenium, vitamin C and essential fatty acids (omega 3’s). Did you know that the neural tube starts to develop shortly after conception and is closed at 28 days? The recommendation for folate prior to conception is 0.4 milligrams, or 400 micrograms everyday. Some women are known experience less morning sickness if they begin a prenatal supplement before conception. Once you begin taking the prenatal supplement, you should STOP taking all other supplements. Excessive amounts of certain nutrients can be toxic and hazardous to your health and the baby’s development.
  2. Balance your weight: Overweight women produce to much progesterone and underweight women produce too little estrogen. Both these hormones and their balance are crucial to fertility. Focus on getting in the right foods- focus on nutrient density and not on calories. If you have been trying to loose the weight and despite changing your nutrition and keeping fit nothing is happening then I recommend getting your insulin and glucose levels checked by your physician.
  3. Change your diet:

*Cut out: processed foods, junk foods, preservatives, artificial flavorings.

*Make sure you are drinking 2L of filtered water a day

*Reduce the amount of grains you are eating and try stick to the gluten free grains like brown rice, quinoa and buckwheat.

*Make sure that you are getting the good fats like avocado, extra virgin olive oil, raw nuts and seeds while avoiding the harmful fats like hydrogenated vegetable oils.

*Protein is very important for you however it is important to chose quality over quantity. Make sure that where you can you are choosing grass fed, free range and organic. Try introducing vegetarian sources of protein like legumes and lentils too, they are full of important nutrients and fiber.

*Focus on fresh, organic (where possible), seasonal produce and get back to basics by making healthy home-made foods as much as possible.

  1. Gluten intolerance is linked to unexplained infertility and recurrent miscarriage. Intolerance to gluten, often undiagnosed, contributes to nutrient malabsorption (the body does not readily absorb nutrients like iron, zinc and folate which are critical to reproduction). If you’re experiencing trouble getting pregnant, consider asking your physician to screen you for celiac disease or gluten intolerance.  Alternatively, go on a gluten-free diet for a trial period for a few months.
  2. Sugar and artificial sweeteners are both bad for your health and your fertility! Cutting out sugars and artificial sweeteners from your diet is a huge fertility booster.
  3. Eliminate tobacco use, alcohol and caffeine consumption. Components of tobacco smoke are known to damage ovarian follicles and cause premature aging of the ovaries. High caffeine intake has been shown to cause spontaneous abortion. Caffeine readily crosses the placenta, it causes increased foetal heart rate, increased breathing and effects the placental blood flow. Limit to under 200 mg per day.
  4. Most women I know consume skim and low fat dairy products in an effort to maintain their weight. Fat, including fat from dairy products, is vital to the reproductive process. Ditch the low fat and skim products in favour of the organic, non sweetened, full fat products to ensure you are absorbing enough calcium, vitamin A & D.
  5. Optimize your lifestyle factors:

*Stress

*Sleep

*Fitness

*Exposure to toxins

*Certain medications and supplements

Optimizing these factors is as crucial as what you eat.

  1. Be a green queen: minimise your chemical exposure (BPA’s from plastic), toxins from diet (pesticides, fungicides, herbicides), pollution, radiation and electromagnetic’s (mobile phones, wireless internet). These cause free radicals which damage our DNA.
  2. Think positive!

 

Take care of your body so that it might become ready to nourish and nurture the growth of your future children. Looking to your diet, and eliminating potentially problematic foods, might very well be an affordable and effective route to take to prepare your body to

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