Nutrients that Boost Your Fertility

NUTRIENTS THAT BOOST FERTILITY 

We anxiously wait for monthly visits from Aunt Flo, doubtful (even though there shouldn't be) about our methods of contraception. However, this time it is reversed. After keeping track of ovulation, taking the correct medication, and perhaps countless blood tests, we eagerly wait for our pregnancy test to come back positive. 

For some of us, pregnancy and childbirth are the ultimate life goal. 

Those of us who struggle with fertility are aware that it is an uphill battle to achieve pregnancy. We try countless methods, procedures to increase the chances of a positive pregnancy test. 

A vital factor that we may often overlook is our diet and nutrition. A healthy balanced diet is the basis of good health. Food influences various elements of our health. And since we control what we consume, we have the power to stir our health in the correct direction. For instance, excessive intake of highly refined carbohydrates can result in insulin resistance, which increases the risk of polycystic ovarian syndrome (PCOS), diabetes type 2, and cardiac diseases. For this reason, altering dietary habits plays a crucial role in PCOS treatment. Another example will be the beneficial effects of the Mediterranean diet. Following this diet long-term is known to reduce the risk of cardiac diseases, obesity, cancer, and diabetes. 

Does this mean certain nutrients have the power to boost our fertility? Yes, of course! For our ancestors, nutrition was probably the key to fertility(and likely contraception as well). They will probably cook up various concoctions of herbs and plants that require a complex method of consumption. But don't worry, we are not heading towards that indefinite direction. We won't be needing rare ingredients to knock together a pot of medicinal goo. Instead, in this modern era, there are multiple nourishing foods available to us. And to make things even easier, supplements too. 

Omega-3 fatty acids 

Omega 3s are powerful antioxidants that have anti-inflammatory and anti-cancer effects. They are famously known for preventing heart diseases. But a lesser-known fact about omega 3s is that it prevents ovarian aging and improves the quality of eggs; this will be particularly beneficial for women over 35 looking to conceive. Research also reveals that these antioxidants are also supportive of women undergoing assisted reproductive techniques. Omega 3 rich foods are seafood (salmon, mackerel, oysters, etc.), avocados, spinach, chia seeds, flaxseeds, and many more. Cod liver oil supplements also contain high concentrations of omega 3s, including vitamin D and A. 

Vitamin D 

This sunshine vitamin is popular for maintaining bone health. But it also promotes female reproductive health. Research shows that vitamin D deficiency is a risk factor for reduced fertility and unfavorable pregnancy outcomes. Vitamin D also plays a vital role in the treatment of menstrual disorders such as PCOS, endometriosis, and uterine fibroids. And the effective

treatment of these disorders will improve ovulation and fertility. Foods abundant in vitamin D are mushrooms, red meat, eggs, fortified food (cereal, yogurt, oatmeal, milk), and oily fish. 

Complex carbohydrates 

These carbs consist of fruits, vegetables, beans, and whole grains. These carbs contain ample dietary fiber and are slowly digested. 

Quinoa is a gluten-free grain that is rich in good quality protein, vitamin B, C, E, and minerals such as magnesium, zinc, iron. This mighty grain contains all the necessary nutrients required for reproductive health, such as folic acid, iron, and vitamin E. Buckwheat is a plant cultivated for its grain-like seeds. This 'undercover' cereal contains d-chiro-inositol, a compound that improves ovulation. Berries are a powerhouse of antioxidants and anti-inflammatory compounds. Dark green leafy vegetables (spinach, kale, arugula) are also known to improve ovulation. 

So far we have discussed foods to enjoy, to increase their intake. But that does not mean that we take anything else in excess. Moderation is the focus here. Therefore, reduce alcohol intake, avoid highly refined carbohydrates, sugar, or saturated fats. Try to avoid soy foods as well. These foods contain phytoestrogens, which interferes with the estrogen levels in the body. 

There are many elements present to boost fertility. And nutrition is one of the cornerstones. So, ladies, let us evaluate what is on our plates today. Let's initiate dietary changes, plan out our meals, and be mindful of what we consume.

REFERENCES 

1) Pilz, S., Zittermann, A., Obeid, R., Hahn, A., Pludowski, P., Trummer, C., Lerchbaum, E., Pérez-López, F. R., Karras, S. N., & März, W. (2018). The Role of Vitamin D in Fertility and during Pregnancy and Lactation: A Review of Clinical Data. International journal of environmental research and public health, 15(10), 2241. https://doi.org/10.3390/ijerph15102241 

2) Voulgaris N, Papanastasiou L, Piaditis G, Angelousi A, Kaltsas G, Mastorakos G, Kassi E. Vitamin D and aspects of female fertility. Hormones (Athens). 2017 Jan;16(1):5-21. doi: 10.14310/horm.2002.1715. PMID: 28500824. 

3) Nehra D, Le HD, Fallon EM, Carlson SJ, Woods D, White YA, Pan AH, Guo L, Rodig SJ, Tilly JL, Rueda BR, Puder M. Prolonging the female reproductive lifespan and improving egg quality with dietary omega-3 fatty acids. Aging Cell. 2012 Dec;11(6):1046-54. doi: 10.1111/acel.12006. Epub 2012 Oct 19. PMID: 22978268; PMCID: PMC5624332. 

4) Chiu YH, Karmon AE, Gaskins AJ, Arvizu M, Williams PL, Souter I, Rueda BR, Hauser R,Chavarro JE; EARTH Study Team. Serum omega-3 fatty acids and treatment outcomes amongwomen undergoing assisted reproduction. Hum Reprod. 2018 Jan 1;33(1):156-165. doi:10.1093/humrep/dex335. PMID: 29136189; PMCID: PMC5850735.

Infertility and BPA

The U.S. Food and Drug Administration has banned the use of BPA in products such as baby bottles and sippy cups, but the chemical continues to be used in many other products we use daily. 

Most people have a few cans of beans lying around that contain BPA in the lining of aluminum and tin cans, where it is used to prevent corrosion.

BPA is also is found in thermal paper cash receipts, which are coated with the chemical, and a study has shown increased BPA levels in their urine of those using the reciept printers on a regular basis! 

The chemical BPA can disrupt the hormonal system acting like artificial estrogen which could disrupt the hormonal balance and cause reproductive issues. Unfortunately we don't know what all the detrimental effects of BPA can cause and the exposure is difficult to avoid in today's society where it's use is widespread. According to the CDC in a study they found 93 percent of the US population tested positive for BPA exposure. BPA has even been found in breast milk of nursing mommas.  For long term safety of you and the planet I recommend staying away from BPA containing products and limit your exposure to plastics in general. 

Tips to Reduce your exposure to BPA. (Tips form hazwaste.org) 

The best way to reduce your BPA exposure is to avoid household products that contain BPA.

Food choices:

• Eat fresh and frozen foods instead of foods stored in cans.
• Purchase foods packaged in glass containers, ceramic containers or cardboard brick-shaped cartons. Juice boxes are an example of a cardboard brick-shaped carton. Look on the bottom to see if it was made by Tetra Pak or SIG Combibloc.

Food containers already at home:

• Replace pre-2011 baby bottles, sippy cups, water bottles and other hard, clear plastic food storage containers. 3
• Throw away cracked or scratched plastic containers. Recycle them if possible (ask your local recycling program) or put them in garbage.
• Use glass or unlined stainless steel water bottles.
• Keep plastic containers labeled with a 1, 2 or 5; they do not contain BPA or other plastic chemicals of concern.
• Dispose of plastic containers labeled with a 7 inside the recycle symbol. Although not all 7 plastics contain BPA, it’s not easy to tell which contain BPA and which don’t.

Safer practices for food containers made of polycarbonate:

• Use polycarbonate plastic for cold storage and for non-food items.
• Heat food in glass, ceramic or stainless steel containers. In polycarbonate containers, heat leaches more BPA into foods and liquids.
• Wash polycarbonate containers by hand instead of in the dishwasher to prevent scratching. Scratching releases more BPA.

Safer practices for receipts

• Wash your hands after handling receipts
• Consider putting gloves on before handling a lot of receipts

Getting pregnant fast...

Time and time again clients come in and tell me they are looking to get pregnant in the next month or so and that they have been trying for years! Now I wish that I could tell the future and say that I knew exactly what to do to but there is just not a magic bullet to get pregnant fast. But what I will tell you is that we can do something to increase the chances of conception as well as create a better environment to house a baby. 

What we do know is that our living conditions and environment can somehow leave an imprint on the genetic material on eggs and sperm which can influence how they are expressed in the world. This could explain why a set of identical twins may develop different disorders such as asthma or bipolar.  The study of the modification of gene expression is called epigenetics. Or as I like to think about it in terms of nature and nurture or yin and yang where your internal environment is just as important as your external environment.

Find out more about what you can do to increase  your success treating fertility clients

Yin and yang and your genetic code....

What is a fertility diet?

What is a fertility diet?

Maybe you have been drinking and eating things that you know you shouldn't. When eating for fertility instead of thinking about cutting back or eliminating foods it's good to think about adding healthier foods and habits into your life. Too many times we get caught up in the day to day activities with eating out and having a glass of wine to wind down after a busy day...Most women know they need to get enough fruits and veggies in their diet and adequate protein and such but what happens in real life sometimes gets in the way. So what we have found is that people do better in an environment when they have the right support and accountability to follow through. This is why we created the ecofertilitymethod support sisters:) 

Join a group of amazing women to clean up your diet and prepare your body for pregnancy. We all know that it's a little easier when we do it together.  

Here's the link to join us, don't delay as there is never a better time than now. 

 https://app.convertkit.com/landing_pages/144135