Being in the wellness and nutrition industry for almost 5 years now, I have seen so many couples, my friends, smile the first time they find out that finally there is a heartbeat starting to grow inside. It's a beautiful feeling to be part of their amazing journey and transformation.
On the other hand, I also have seen and observed the pain and emotional pressures aside from the troubles of those who are having difficulty conceiving.
Here's a reminder for someone who knows a couple who is not yet gifted with a child, Stop asking why they don't have a child yet unless they start the conversation about it.
The emotional burden can lead to conflict in some relationships and I hope that this article can allow them to discover the possible choices.
According to the American Pregnancy Association, When everything is done right and there are no complications, the average healthy couple has only a 25% chance of getting pregnant each month. This is the best-case scenario. Therefore, it can take 4 months or longer for a typical couple to become pregnant. So don’t worry if you have been trying to conceive for a couple of months without luck—this is normal.
Should I be concerned with infertility?
A diagnosis of infertility is given to couples who have been trying to conceive for 12 months or more without success. Most health care professionals believe you should be able to conceive within a year. If you have been trying for 12 months or longer without success, it is time to contact your obstetrician or a fertility specialist and have a fertility evaluation.
A diagnosis of infertility is given to couples who have been trying to conceive for 12 months or more without success. Most health care professionals believe you should be able to conceive within a year. If you have been trying for 12 months or longer without success, it is time to contact your obstetrician or a fertility specialist and have a fertility evaluation.
Conception facts:
Healthy nutrition is linked to fertility for both men and women. Therefore, it is important you both eat well balanced meals. It is an investment in both for you and your fertility. Research is a affirming what nutritionists believed — our body reacts negatively to the junk that gets put into it and works better when given what it needs.
FOODS TO AVOID
CAFFEINE—Caffeine is not good for your baby, but research is also showing that it can lower your fertility by approximately 27%. Caffeine also has a negative effect on your overall nutrition because it restricts the body’s ability to absorb iron and calcium.
PROCESSED FOODS—Highly processed foods contribute to obesity and can contain pesticides, artificial hormones, and preservatives. These foods negatively affect your fertility by decreasing your hormonal health.
Instead, try and eat organic and choose food that you recognize as coming from a farm as opposed to a factory. Avoid the cookies, chips, boxed convenience items and frozen meals in favor of fresh fruits, vegetables, meat and dairy. A good rule of thumb is avoid any packaged item with more than five ingredients.
RED MEAT—Diets that are high in red meat consumption are tied to health concerns that can impact your fertility such as endometriosis. Yes, it is true that red meat is a good source of Iron which is an important mineral for conception health.
However, recent studies show the type of Iron in plant-based sources to be more effective in conception health and preventing ovulation failure. ere have been no such links established for animal based sources of iron as found in red meat. erefore, it is best to limit red meat consumption while trying to conceive.
SOY PRODUCTS— Soy based products have been shown to decrease sperm counts in men in a number of recent studies. It appears that an iso avone compound called Genistein, found in all soy-containing products, slows or even destroys human sperm. Men should avoid products like soy milk, tofu, edamame and other soybean based products — at least while you are trying to conceive.
For women, soybeans can be an excellent source of plant-based protein, contain a natural form of estrogen and have a number of positive health attributes. However, the jury is still out on their overall effect on women’s fertility. Studies have shown that even small amounts of the compound Genistein in the female tract could destroy sperm. Therefore, even women should avoid soy products—at least during ovulation and limit their amounts during other times of the month.7
The best proteins come from eggs, beans, nuts, seeds, oily sh and white meat. If you must eat red meat, choose lean cuts and avoid processed meats like bacon and sausage. Also, make sure you avoid sh that are high in mercury.
GOOD FATS: ere are di erent types of fats and they are important to your fertility. The fatty acids found in oily shell, nuts and seeds affect both fertility and the healthy development of your growing baby during pregnancy. e trans fats in processed foods and the saturated fats in animal meat are the ones that can have a negative impact on your fertility and should be avoided.
Essential fatty acids can be obtained in oily sh like mackerel and salmon, as well as nuts and seeds. You can also complement your food intake with Omega 3 sh oil supplements. e FDA recommends that women eat up to 12 ounces a week of sh that are low in mercury to get the Omega 3 fatty acids needed for healthy fertility and baby development.
WHOLE MILK: Although it is best to avoid saturated fats, especially from animal sources, there is new research in the area of milk fat. Recent studies point to a link in between drinking whole milk and increased fertility rates in women. In fact, researchers found that women who drank 3 or more glasses of whole milk a day were 70% less likely to be infertile due to failed ovulation.8
It appears the natural hormones found in whole milk fat seem to give a boost
to fertility in women. If the milk fat is removed, the natural hormones le in non-fat milk seem to decrease fertility in women by increasing ovulation failure rates. erefore, it is recommended that women switch to limited amounts of whole milk while trying to conceive.
Try replacing the milk in your morning cereal with whole milk. For dessert at night, try whole-milk ice cream instead. If you are not a milk drinker, try whole- milk yogurt for a snack.
It is important you talk with your doctor rst if you have high cholesterol or a history of heart disease. Remember, whole milk is high in saturated fat which could compound those conditions and should be avoided normally. So only switch to whole milk during the months you are trying to conceive and limit the amount of whole milk. e study shows that as little as one 8oz serving of whole milk can significantly increase fertility rates.
8 Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. “A prospective study of dairy foods intake and anovula- tory infertility”, Human Reproduction, 2007 May;22(5):1340-7. Epub 2007 Feb 28.
ESSENTIAL NUTRIENTS FOR HER
There are no magical nutrients that will get you pregnant. If there were, we would be the rst in line to market the pills! Any fertility diet is rst o grounded in sound nutri- tional eating for overall good health. A healthy diet will impact the fertility of both you and your partner. With that said, there are some key nutrients that directly a ect fertility in women:
ZINC: Zinc directly directly impacts fertility in women. ere is plenty of re- search tying de ciencies in zinc with negative e ects on fertility for both men and women. Accordingly, men and women should keep the dietary allowance of 15 mg of zinc daily as part of their regular food intake.
Getting zinc naturally can be done by eating vegetables, eggs, whole grains, nuts, sun ower seeds, watermelon and dried fruit. You can also nd zinc in onions, beetroot, peas and beans.
VITAMIN B6: Vitamin B6 a ects your fertility by contributing to the production of female sex hormones and by regulating both estrogen and progesterone. B6 increases your chances of conception and decreases your chances of miscarriage.
Getting B6 naturally can be done so by eating eggs, salmon, peanuts, bananas, soy beans, and sun ower seeds. Prenatal vitamins will also contain B6 as part of the supplement and are a great way to ensure that you have this essential fertility and baby wellness nutrient.
VITAMIN C: Vitamin C is a fertility nutrient because it helps in triggering ovula- tion. It also helps in sperm count for men, so it plays a key role for both men and women. Vitamin C can be consumed through vegetables and fruits in particu- lar: strawberries, oranges, kiwi, mangoes, and blueberries.
VITAMIN E: Vitamin E is another fertility nutrient for both men and women. enhances hormone function in women and a ects sperm function in men. Vitamin E can be obtained naturally through oily sh, green leafy vegetables, broccoli, nuts, egg yolk, whole grains and unre ned oils.
ESSENTIAL NUTRIENTS FOR HIM
Fertility is not just a woman’s thing. More and more research is showing that healthy fertility is related to the health of both the man and the woman. Eating well balanced meals is the starting place. Here are some key nutrients he wants to make sure he is getting.
The healthier you are, the greater your chances of conceiving and carrying a child full-term. Ideally, you should take at least three months getting healthy and preparing your body for conception.
{The information you are reading is according to the American Pregnancy Association website.}
NUTRITION FOR CONCEPTION
One of the best ways to invest in your chances for conception is to be healthy yourself. One thing we do know is a healthy body increases your chances of conception and enhances the health and wellness of your baby.
You are what you eat. Eating healthy and well balanced meals helps your body work to the best of its ability. The objective is to consume the recommended amounts of carbohydrates, fiber, protein, essential fats and water daily.
Hopefully, you have been practicing healthy eating throughout your life. But if not, you should give yourself at least three months of healthy nutrition before trying to conceive. That goes for both of you.
NUTRITION FOR CONCEPTION
One of the best ways to invest in your chances for conception is to be healthy yourself. One thing we do know is a healthy body increases your chances of conception and enhances the health and wellness of your baby.
You are what you eat. Eating healthy and well balanced meals helps your body work to the best of its ability. The objective is to consume the recommended amounts of carbohydrates, fiber, protein, essential fats and water daily.
Hopefully, you have been practicing healthy eating throughout your life. But if not, you should give yourself at least three months of healthy nutrition before trying to conceive. That goes for both of you.
Healthy nutrition is linked to fertility for both men and women. Therefore, it is important you both eat well balanced meals. It is an investment in both for you and your fertility. Research is a affirming what nutritionists believed — our body reacts negatively to the junk that gets put into it and works better when given what it needs.
FOODS TO AVOID
CAFFEINE—Caffeine is not good for your baby, but research is also showing that it can lower your fertility by approximately 27%. Caffeine also has a negative effect on your overall nutrition because it restricts the body’s ability to absorb iron and calcium.
PROCESSED FOODS—Highly processed foods contribute to obesity and can contain pesticides, artificial hormones, and preservatives. These foods negatively affect your fertility by decreasing your hormonal health.
Instead, try and eat organic and choose food that you recognize as coming from a farm as opposed to a factory. Avoid the cookies, chips, boxed convenience items and frozen meals in favor of fresh fruits, vegetables, meat and dairy. A good rule of thumb is avoid any packaged item with more than five ingredients.
RED MEAT—Diets that are high in red meat consumption are tied to health concerns that can impact your fertility such as endometriosis. Yes, it is true that red meat is a good source of Iron which is an important mineral for conception health.
However, recent studies show the type of Iron in plant-based sources to be more effective in conception health and preventing ovulation failure. ere have been no such links established for animal based sources of iron as found in red meat. erefore, it is best to limit red meat consumption while trying to conceive.
SOY PRODUCTS— Soy based products have been shown to decrease sperm counts in men in a number of recent studies. It appears that an iso avone compound called Genistein, found in all soy-containing products, slows or even destroys human sperm. Men should avoid products like soy milk, tofu, edamame and other soybean based products — at least while you are trying to conceive.
For women, soybeans can be an excellent source of plant-based protein, contain a natural form of estrogen and have a number of positive health attributes. However, the jury is still out on their overall effect on women’s fertility. Studies have shown that even small amounts of the compound Genistein in the female tract could destroy sperm. Therefore, even women should avoid soy products—at least during ovulation and limit their amounts during other times of the month.7
REFINED SUGARS AND SIMPLE CARBOHYDRATES: You should avoid eating simple carbohydrates that include sugar, white pastas, white flour, other refined grains and unfortunately sweets. One of the reasons to avoid these simple car- bohydrates is because they cause your body to use up more nutrients to process than they provide. A net loss for you and your fertility. However, the biggest reason is their implication in overall weight gain and our obesity epidemic. It is a fact—overweight couples are less fertile.
BAD FATS: When in comes to health in general, there are good fats and there are bad fats. Research increasingly points to links with bad fats like the trans fats (partially hydrogenated fats) found in processed foods and the saturated fats in animal meat with lower fertility rates. erefore, trans fats and saturated fats should be eliminated from your diet and replaced with good fats like mono-unsaturated fat found in olive oil.
FERTILITY DIET BASICS
OK, you now know that healthy nutrition directly relates to healthy fertility and you know what kinds of foods to avoid. Let’s take it to the next level and talk about key factors of a nutritional plan targeted towards conception.
WATER: Drink lots of water! Water is important for organ function by serving as the mechanism for helping deliver the nutrients to your body. It also influences your hormonal balance and we all know the importance of hormones and pregnancy.
Furthermore, water cleanses and helps carry toxins out of your body allowing it to function at optimal levels and helps prevent those toxins from building up and negatively impacting your fertility.
COMPLEX CARBOHYDRATES: Eating complex carbohydrates like vegetables, whole grains, brown rice, and whole grain cereals and pasta are some of the best ways to get the nutrients that positively in uence your fertility.
Although fruits are simple carbohydrates, you should still include them in your dietary intake because they include other nutrients that are favorable for conception. Complex carbohydrates of vegetables, whole grains and fruits also ensure that you have fiber in your diet. Along with water, works to help remove toxins from your system keeping your organs and body in healthy working condition.
7. Jorge E. Chavarro, omas L. Toth, Sonita M. Sadio, and Russ Hauser, “Soy food and iso avone intake in rela- tion to semen quality parameters among men from an infertility clinic”, Human Reproduction. 2008 November; 23(11): 2584–2590.
PROTEIN: Protein in uences your fertility by providing the nutrients that con- tribute towards hormone production. Some protein should be consumed during every meal; however, it is important what type of protein you eat. Diets that are high in red meat consumption are tied to health concerns that can impact your fertility such as endometriosis.
BAD FATS: When in comes to health in general, there are good fats and there are bad fats. Research increasingly points to links with bad fats like the trans fats (partially hydrogenated fats) found in processed foods and the saturated fats in animal meat with lower fertility rates. erefore, trans fats and saturated fats should be eliminated from your diet and replaced with good fats like mono-unsaturated fat found in olive oil.
FERTILITY DIET BASICS
OK, you now know that healthy nutrition directly relates to healthy fertility and you know what kinds of foods to avoid. Let’s take it to the next level and talk about key factors of a nutritional plan targeted towards conception.
WATER: Drink lots of water! Water is important for organ function by serving as the mechanism for helping deliver the nutrients to your body. It also influences your hormonal balance and we all know the importance of hormones and pregnancy.
Furthermore, water cleanses and helps carry toxins out of your body allowing it to function at optimal levels and helps prevent those toxins from building up and negatively impacting your fertility.
COMPLEX CARBOHYDRATES: Eating complex carbohydrates like vegetables, whole grains, brown rice, and whole grain cereals and pasta are some of the best ways to get the nutrients that positively in uence your fertility.
Although fruits are simple carbohydrates, you should still include them in your dietary intake because they include other nutrients that are favorable for conception. Complex carbohydrates of vegetables, whole grains and fruits also ensure that you have fiber in your diet. Along with water, works to help remove toxins from your system keeping your organs and body in healthy working condition.
7. Jorge E. Chavarro, omas L. Toth, Sonita M. Sadio, and Russ Hauser, “Soy food and iso avone intake in rela- tion to semen quality parameters among men from an infertility clinic”, Human Reproduction. 2008 November; 23(11): 2584–2590.
PROTEIN: Protein in uences your fertility by providing the nutrients that con- tribute towards hormone production. Some protein should be consumed during every meal; however, it is important what type of protein you eat. Diets that are high in red meat consumption are tied to health concerns that can impact your fertility such as endometriosis.
The best proteins come from eggs, beans, nuts, seeds, oily sh and white meat. If you must eat red meat, choose lean cuts and avoid processed meats like bacon and sausage. Also, make sure you avoid sh that are high in mercury.
GOOD FATS: ere are di erent types of fats and they are important to your fertility. The fatty acids found in oily shell, nuts and seeds affect both fertility and the healthy development of your growing baby during pregnancy. e trans fats in processed foods and the saturated fats in animal meat are the ones that can have a negative impact on your fertility and should be avoided.
Essential fatty acids can be obtained in oily sh like mackerel and salmon, as well as nuts and seeds. You can also complement your food intake with Omega 3 sh oil supplements. e FDA recommends that women eat up to 12 ounces a week of sh that are low in mercury to get the Omega 3 fatty acids needed for healthy fertility and baby development.
WHOLE MILK: Although it is best to avoid saturated fats, especially from animal sources, there is new research in the area of milk fat. Recent studies point to a link in between drinking whole milk and increased fertility rates in women. In fact, researchers found that women who drank 3 or more glasses of whole milk a day were 70% less likely to be infertile due to failed ovulation.8
It appears the natural hormones found in whole milk fat seem to give a boost
to fertility in women. If the milk fat is removed, the natural hormones le in non-fat milk seem to decrease fertility in women by increasing ovulation failure rates. erefore, it is recommended that women switch to limited amounts of whole milk while trying to conceive.
Try replacing the milk in your morning cereal with whole milk. For dessert at night, try whole-milk ice cream instead. If you are not a milk drinker, try whole- milk yogurt for a snack.
It is important you talk with your doctor rst if you have high cholesterol or a history of heart disease. Remember, whole milk is high in saturated fat which could compound those conditions and should be avoided normally. So only switch to whole milk during the months you are trying to conceive and limit the amount of whole milk. e study shows that as little as one 8oz serving of whole milk can significantly increase fertility rates.
8 Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. “A prospective study of dairy foods intake and anovula- tory infertility”, Human Reproduction, 2007 May;22(5):1340-7. Epub 2007 Feb 28.
ESSENTIAL NUTRIENTS FOR HER
There are no magical nutrients that will get you pregnant. If there were, we would be the rst in line to market the pills! Any fertility diet is rst o grounded in sound nutri- tional eating for overall good health. A healthy diet will impact the fertility of both you and your partner. With that said, there are some key nutrients that directly a ect fertility in women:
ZINC: Zinc directly directly impacts fertility in women. ere is plenty of re- search tying de ciencies in zinc with negative e ects on fertility for both men and women. Accordingly, men and women should keep the dietary allowance of 15 mg of zinc daily as part of their regular food intake.
Getting zinc naturally can be done by eating vegetables, eggs, whole grains, nuts, sun ower seeds, watermelon and dried fruit. You can also nd zinc in onions, beetroot, peas and beans.
VITAMIN B6: Vitamin B6 a ects your fertility by contributing to the production of female sex hormones and by regulating both estrogen and progesterone. B6 increases your chances of conception and decreases your chances of miscarriage.
Getting B6 naturally can be done so by eating eggs, salmon, peanuts, bananas, soy beans, and sun ower seeds. Prenatal vitamins will also contain B6 as part of the supplement and are a great way to ensure that you have this essential fertility and baby wellness nutrient.
VITAMIN C: Vitamin C is a fertility nutrient because it helps in triggering ovula- tion. It also helps in sperm count for men, so it plays a key role for both men and women. Vitamin C can be consumed through vegetables and fruits in particu- lar: strawberries, oranges, kiwi, mangoes, and blueberries.
VITAMIN E: Vitamin E is another fertility nutrient for both men and women. enhances hormone function in women and a ects sperm function in men. Vitamin E can be obtained naturally through oily sh, green leafy vegetables, broccoli, nuts, egg yolk, whole grains and unre ned oils.
ESSENTIAL NUTRIENTS FOR HIM
Fertility is not just a woman’s thing. More and more research is showing that healthy fertility is related to the health of both the man and the woman. Eating well balanced meals is the starting place. Here are some key nutrients he wants to make sure he is getting.
ZINC: Zinc is an important nutrient that contributes to the production of semen and testosterone in men. It impacts both the quality and production of sperm.
VITAMIN C: Vitamin C helps prevent sperm from clumping together and improves sperm count.
VITAMIN E: Vitamin E also increases sperm quality—especially when combined with selenium.
OMEGA 3 FATTY ACIDS: Omega 3s enhance sperm quality and viability.
All of these nutrients have been tied to healthy sperm production and function. Men should make sure that they are getting their recommended daily doses.
VITAMIN C: Vitamin C helps prevent sperm from clumping together and improves sperm count.
VITAMIN E: Vitamin E also increases sperm quality—especially when combined with selenium.
OMEGA 3 FATTY ACIDS: Omega 3s enhance sperm quality and viability.
All of these nutrients have been tied to healthy sperm production and function. Men should make sure that they are getting their recommended daily doses.
CHECKLIST FOR CONCEPTION NUTRITION
- Eat nutritional and well-balanced meals as an investment in your body, your fertility and your baby.
- Focus on organic foods that include fruits, vegetables, and whole grains which also give you many of the nutrients you need for fertility wellness.
- Remove the nutritional negatives: red meats, artificial sweeteners, simple carbohydrates, processed foods and caffeine.
- Get your key nutrients from natural foods first and add supplements like a pre-natal vitamin, Omega 3s, Vitamin Cs and Zinc to cover your bases.
- Drink lots of water for good hydration, delivering the nutrients and clearing out the toxins.
- Consider adding whole milk from sources like ice-cream, whole-milk yogurt, or using whole milk on your cereal each morning.
- Avoid consuming soybeans and other soy-based products if you’re a man. Women should consider eliminating them all together or at least in the two weeks during your ovulation window.
LIFESTYLE CHANGES
There are some key lifestyle changes that are directly related to the health of your fertility and your baby. It goes without saying that illicit drug and alcohol abuse is harmful to your body. Any toxin you put in your body has the potential to decrease fertility rates and worse — harm the fetus after conception recommended by the American Pregnancy Association.
Here is a list of drugs, chemicals and toxins you need to eliminate or quit as you are pursuing conception and the dream of a healthy baby:
There are some key lifestyle changes that are directly related to the health of your fertility and your baby. It goes without saying that illicit drug and alcohol abuse is harmful to your body. Any toxin you put in your body has the potential to decrease fertility rates and worse — harm the fetus after conception recommended by the American Pregnancy Association.
Here is a list of drugs, chemicals and toxins you need to eliminate or quit as you are pursuing conception and the dream of a healthy baby:
- Smoking and nicotine intake
- Alcohol consumption
- Illicit drug use
- Prescription medication (consult your health care provider)
- Hazardous chemicals (work or recreation environment)
- Caffeine use
There are a number of things you can do which are an investment in your health and thus an investment in the health of your fertility and future baby. Here is a list of lifestyle changes that you can add into your daily routine:
• Exercise and physical activity
• Yoga
• Relaxation techniques
• Sleep and rest
• Relaxation techniques
• Sleep and rest
• Well balanced meals
• Prenatal supplements
Source: http://americanpregnancy.org/pregnancy-health/nutrients-vitamins-pregnancy/
Retrieved Date: October 16, 2017
*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure or prevent any disease.
*Consult your physician before beginning any of the program presented in this post.
*Consult your physician before beginning any of the program presented in this post.