Diet and infertility do go hand-in-hand, a good diet as everyone knows is very important throughout your life, but even more so when you are trying to conceive, getting through your pregnancy and when you deliver your healthy child. To get in the right shape nutritionally, you first thing need to ensure is that you eat three healthy meals a day. Plus, it is better to get all minerals and nutrients from what you eat rather than taking pill supplements, although there are some pills that will help, such as folic acid (400 micrograms) taken each day.
The key issue for diet and infertility is how healthy is your diet because by eating healthily means different things to all of us, one thing which is often overlooked is portion size which means by eating enough but not too much. We recommend that you use your calories wisely by eating healthy foods, eating three healthy meals per day. Often the problem is what to eat and where to start.
As far as diet and infertility are concerned a good start is to look at the guidelines advised by the US Department of Agriculture, which is a great model, (see diagram above). So like all things if we start at the bottom the rest will follow easily enough. At the base of our foundation are the breads, grains and cereals, remember a serving is one slice of bread, only half a bagel, 1 ounce (28g) of ready to eat cereal, ½ cup (100g) of cooked rice or pasta, and if you love pancakes only one and no bigger than 4-inchs (10 cms) wide.
Fertility Diet Tip – Choose slow carbohydrates not no carbohydrates that is the definite way to go. Eat carbohydrates that are slowly digested and are rich in fiber so whole grains and fruits, beans and vegetables. Slowly digested carbohydrates can improve your fertility by controlling blood sugars and insulin levels.
The next level up is where you are going to get your most important vitamins, your carbohydrates, fiber and vitamins, so three to five servings of vegetables and two to four servings of fruit will start to fulfill your daily requirement. Servings of fruits to eat, remember medium size fruits not any large. Fruit juice should be ¾ cup (175ml) of juice. What you should be aiming for here is good sources of iron, so eat plenty of spinach, tomatoes, beets, beans all of which appear to promote fertility.
Fertility Diet Tip – Replace a serving of meat each day with vegetable protein which includes beans, pulses, and peas, tofu and nuts, they don’t have to be all in the same meal, but they will certainly help to improve your diet and infertility issues, by taking the healthy option.
Looking at the next stage up is where you find your dairy products; fish and meats, so going for fresh meats preferably organic are a good option making it 2-3 servings per day. It is recommend that you only have two – three servings of dairy products. In this case 1 cup (200ml) of milk or yoghurt or two ounces (60g) of processed cheese. This is another very important group for providing you protein, iron calcium, vitamin b and riboflavin.
Fertility Diet Tip: In the video below Dalene will teach you how to make home made rice milk. This is very easy do to. Great for those who are gluten-free and dairy-free. Studies are now showing a connection between gluten and fertility issues.
Fertility Diet Tip – Drink your way to health, keep yourself hydrated by drinking water keeping alcohol, coffee and tea to a minimum and avoid sugared sodas/drinks. If you drink milk, drink whole milk only as skimmed milk appears to promote infertility or have a small dish of ice cream occasionally or full-fat yogurt every day (see below why).
Then there is the top of the pyramid, let’s just say the less you eat here the better for your diet and infertility issues, use oils and fats sparingly that does include mayonnaise, and try to forget that candy or those sweets.
The real deal with diet and infertility are whole grains, healthy fats, such as monounsaturated fats (olive oil) and polyunsaturated fats (corn oil) avoids trans fats and choosing white meat, fish over red meat if you do eat red meat make it lean as possible by cutting away the fat. Monounsaturated and polyunsaturated fats help improve the body's sensitivity to insulin and cool inflammation, two trends that are good for fertility. Add in more vegetable oils, nuts, seeds, and fish such as salmon and sardines. Ensure that you cut back or out on saturated fat.
Surprisingly, eating an occasional bowl of ice cream can improve your fertility. This was found in a large landmark study of 19,000 female nurses actively trying to get pregnant who undertook a questionnaire to see if there was any link between what they ate and whether they became pregnant. Two and half cups per week of full fat dairy ice cream was suggested as a good way to improve women’s fertility or full-fat yoghurt or adding full –fat diary milk to cereals. This result was found from a Nurse Health study, recommending as an optional part of the diet but you should not go overboard. This surprising finding comes from a comprehensive examination of diet and fertility in females. It was an eight-year study of more than 19,000 female nurses that uncovered ten evidence-based suggestions for improving fertility.
These recommendations are aimed at preventing and reversing ovulatory infertility, which accounts for one quarter or more of all cases of infertility. They won't work for infertility due to physical impediments like blocked fallopian tubes. And they aren't meant to replace a conversation with a clinician about whether an infertility work-up is needed.
Infertility and Diet for Healthy Fertility. In the video below Hethir Rodriguez, Master Herbalist, Massage, Therapist and Holistic Healthcare Practitioner shares with you the importance of a healthy fertility diet, includes studies about the fertility diet, how to eat a fertility diet and the 3 most important things you can do today.
The other side to diet and infertility and getting into the fertility zone is weight and exercise. If you weigh too much or too little this can interrupt your normal menstrual cycle, throw off ovulation or even stop it altogether. The best shape for fertility is a body-mass index (BMI) of 19 - 25. Working to move your BMI into that zone by gaining or losing some weight is s good way to improve your fertility.
With regards to physical activity: often difficult due to inclination and time and numerous other factors. If you don't do much physical activity and are above the fertility zone by weight, doing some sort of exercise (30 minutes a day) can really help improve your fertility. But don't overdo it: too much exercise, especially if you are quite lean, can interfere with your ovulation cycle.
So diet and infertility are linked and getting baby fit is obviously very important, using a combination of diet and fitness and eating healthily is part of that. Another thing that is often forgotten is that we need a superior immune system health and function which is our best cell defense against disease, fatigue, illness, pollution, premature aging, stress, viruses and more.
The tips for diet and infertility described here don't guarantee a pregnancy any more than do in vitro fertilization or other forms of ART. But it is less time consuming than seeing your fertility specialist and all the procedures you will have to go through plus it has no side effects, unlike many pharmaceutical medicines and sets you up for a healthy pregnancy, and forms the foundation of a healthy eating strategy for motherhood and beyond. That's a win-win situation for everyone however you look at it. By following these tips and clicking here on
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Recommendations overall dealing with diet and infertility.
Cut back on red meat and trans-fats.
Get protein and iron from vegetables and nuts.
Choose whole-fat milk over skimmed and even ice cream. Try these healthy smoothies to help overcome any fertility issues by
Drinking coffee, tea, and alcohol only in moderation and no fizzy drinks.
Lose weight (if needed) and regular exercise.
For a great resource for controlling your weight and learning to eat right without going through a starvation diet is found by
For my Spanish speaking readers, be sure to check out this great family diet and exercise website.
To discover the health and wellness benefits from nutritional dietary support Click Here Health is Wealth.
But note that nutritional fitness is important when combined with regular exercise and a healthy balanced diet. Safely add nutritional dietary supplements to optimize immune health and function.
Nutritional Diet Support