Nutrition and Fertility

Trying to get pregnant. What steps can you take to increase your chances?

This is the best time to sit down and evaluate your lifestyle habits. Your diet and lifestyle play an important role in your fertility and conception, right through to pregnancy and the future health of you and your child. This is an ideal time for you and your partner to find out how you can boost your health and fertility with a little nutritional knowhow.

Assess your BMI

A study published in the Journal of Human Reproduction found that a women’s fertility dropped by as much as 4% for each body mass unit (BMI), over a BMI of 29. Your BMI is your weight in kilos divided by your height squared. That means that if you are 164 cm tall and you weigh more than 78 kg’s then losing weight will greatly improve fertility. If you have weight to lose, it is best to get professional advice.

Eat a Healthy Diet

Many women are constantly dieting or trying to follow a low fat regime. This can lead to nutritional deficiencies and a diet that lacks essential omega 3 fats. While we recommend cutting down on the processed damaged fats, your body’s cells require essential fats to function. Eat oily fish like salmon, sardines and herrings two to three times a week or take a good high EPA and DHA supplement. Increase your intake of fresh vegetables too.

Plant antioxidants are vitally important. Studies have shown that Vitamin C and E boost fertility in men and women. Eat a wide range of fruits and vegetables every day and take a multivitamin and mineral formula that also supplies folic acid, beta-carotene, selenium, zinc and iodine.

Cut down on anti-nutrients

Alcohol, tobacco and caffeine all lower your fertility and deplete your nutrient levels. This is a good time to quit smoking, stop drinking alcohol and limit coffee to one a day.

De-stress

Stress can play havoc with your hormones. Walking, swimming or activities like yoga can help you manage stress and stay healthy.

It takes two.

Remember, it takes two to make a baby. This is a great opportunity for both of you to focus on a healthy lifestyle and good nutrition. A lack of vitamin C in the diet can greatly affect sperm health. My advice is to visit a dietitian or nutritionist. It is worthwhile having someone go over your current eating habits and help point out any gaps or areas that require change. You will find out how easy it is to make some simple changes.

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