Eat a Whole Foods Diet
Proper nutrition is the platform for a healthy life. It starts with sticking to the outside of the grocery store. You want fresh foods free of preservatives and fillers. A whole foods diet is also the basis for trying to conceive. Getting the proper nutrients from those foods is so important.
Nearly 3,000 chemical additives which are approved for use in food. This is why I also suggest going organic. I find it easy buying my organic produce at Costco, as I can get a larger amount for a lower price. Also, don’t be afraid of the frozen section. Organic frozen fruits and vegetables are usually frozen right after harvest and are at the peak of their nutritional value.
An easy way to pack in the nutrients is through smoothies and juices. I love adding a variety of fruits and vegetables to my smoothies to start the day.
Avoid Trans Fats
Trans Fats has negatively effects on insulin sensitivity. Trans Fats are found in hydrogenated oils common in baked goods and fast food. One study found that choosing trans fats instead of monosaturated fats may increase ovulatory infertility by 31%. The easiest route to take here is to avoid fast food options, as they are very high in trans fats.
Be Picky with Protein
If you are eating meat, do your research and read your labels. Many meats on the shelf are full of hormones. The hormones they have given the animals are now in your body, affecting your hormones. Read your labels. Go with organic meat to ensure that it is not given any extra hormones, and organic grass-fed beef his higher in CLA and Omega-3. I order most of our meat from a Butcher Box. There are few services out there that deliver grass fed, organic meat right to your door.
Take Your Vitamins
There are so many supplements that have been found to aid in fertility. I will give you a few and include a longer post on the different options. I want to start by saying that most of your vitamins and minerals should come from food. There are things that can definitely help alongside this diet.
Prenatal– I always take a prenatal. It is like a bonus multivitamin. Be sure to find one with Folate (not folic acid).
CoQ10-It seems like almost every doctor can agree on this one, whether you are trying to get pregnant naturally or going through fertility treatments. Be sure it says Ubiquinol.
Vitamin D– Many fertility docs check your vitamin D levels initially since it is common to be a little low.
Regulate Your Weight
Regulating your weight helps regulate hormones, your cycle and increases your overall health. Overweight is identified as someone with a BMI over 25, with a BMI over 30 being labeled as obese. It is important to note that this can affect men and women.
Get Moving
Exercise boosts hormonal health. Though the intensity of your exercise should change throughout the month based on your cycle, it is always important to be moving. Added bonuses to exercise include stress relief and weight management.
Manage Your Stress
I get it. Who doesn’t want to be less stressed. I was told this from the beginning, sitting as a Sales Director in a high paced job, stressing out about getting pregnant (the irony) and just one of those people who was always on the go. Stress is found to be one of the biggest contributors to infertility. When you are stressed, your body makes cortisol and adrenaline, and stops making the hormones your body needs to conceive. Try a few small changes to reduce stress. Maybe you say no to one more commitment. Try a meditation app or breathing exercises to regulate hormones.
Limit Your Caffeine
If you are really having issues trying to conceive, I personally cut out coffee entirely, but I know some of you just gasped. Caffeine actually decreases blood flow to the uterus. The acidic properties of coffee may also affect cervical mucus. On top of the caffeine effects, coffee is one of the foods known to be the highest in pesticides. If you like the habit of a morning cup, try an herbal tea since decaf coffee often times possesses more chemicals than regular.
Add in the Good Fats
Fat is an incredible building block for trying to conceive. Nuts, seeds, avocados and healthy oils all have anti-inflammatory properties and can promote regular ovulation. Many cut dairy out of their diets due to the inflammatory properties. Though I suggest this, if you choose to eat dairy you are better off with full fat. Multiple studies have found that a diet high in good fats helps increase fertility.
Ditch the Plastic
You see you are free on so many things these days. BPA is a chemical in plastic that causes a lot of issues in the human body. Though many food storage containers, water bottles, etc. are going BPA free, there are other chemical agents that they are now using. To play it safe, ditch the plastic and go for glass. It is safer for storage and heating up your food. When it comes to water bottles, there are glass bottles with sleeves to protect them, or go stainlness steel.
