Modern life can be a busy one, working hours are often long and may involve a lengthy daily commute . This leaves very little “you time” to take care of yourself and maintain a healthy diet. Nowadays, most people are planning financially for the future, but what about their fertility future?
Due to an increasing number of apps, such as Uber Eats, it’s easy to order a delivery when you are too tired to cook. However, if you are planning for the future, when is it time to say goodbye to takeaways and hello to healthy eating?
It seems there is no hard-and-fast rule for a change of diet, however, the sooner you start, the better. What goes into your body when you are younger can have a knock on effect later in life. Of course, hindsight is a wonderful thing, as how many people will know in their younger years if they will want to have a family later in life.
BMI
Healthy eating isn’t just for the ladies, though, as Lisa Simon states in her BDA article from May 2021: “Adequate attention to diet is an important part of conception for both partners.”. So where exactly does healthy eating start?
The important thing is to maintain a healthy BMI (Body Mass index). Your BMI is a measure of your body fat based on your height and weight. For women, it is particularly important. , too low and underweight, then your periods may become irregular, which in turn can affect ovulation. If its too high, then again, it can lead to irregular periods and lower pregnancy rates. There are also greater risks of problems during pregnancy, such as gestational diabetes, thyroid issues, or pre-eclampsia. It really is a balancing act.
Don’t think that the men are off scot-free, though, as BMI can affect sperm quality and quantity.
What should I eat? Iron rich foods are particularly important, these include spinach, lentils, beans, avocado, and quinoa. All of which are incredibly versatile.
Fats, good or bad?
Healthy fats (polyunsaturated) are also a must. Not only are they required for hormone production but they also help absorb nutrients. Such fats will also reduce blood cholesterol, and any omega-3 fatty acids will help reduce inflammation and lower blood pressure.
But where do we get these fats from? Polyunsaturated fat is found in vegetable oils, nuts, and seeds. Omega 3 is found in salmon, mackerel, herrings, or sardines. If you are really dedicated, you can find them in dairy products from grass-fed cows!.
Omegas 6 & 9 are also recommended, so you’ll want to start munching away on pumpkin seeds, almonds, pine nuts, peanuts, olives, and chicken. When cooking, try to switch to olive oil or sesame oil.
Folic Acid
Another important player is Folic Acid, both before and during pregnancy. The CDC recommends at least 400 micrograms (mcg) per day. The best way to take it is in supplement form. You can also try adding lots of leafy green vegetables to your diet together with chicken, pork, or shellfish. Don’t forget to have plenty of wholegrains, beans and pulses.
Vitamin C and Zinc
Remember not to neglect your vitamin C intake, though. You can still reach for that glass of orange juice in the morning, just go easy on the coffee. The same applies to men, go for vegetables that are high in vitamin C, as this will have a positive impact on your sperm motility and count.
Men will also need to pay particular attention to zinc-rich foods. Such foods will improve testosterone and sperm quality. Walnuts, spinach, oily fish, eggs, and dark chocolate are all zinc rich foods. Fish and seafood will also assist with sperm flexibility and movement.
Give your body the best!
Although a healthy diet is important, it is not a guarantee for success. What it does give you is the opportunity to provide your body with the best possible environment for fertility treatment. If you are in any doubt as to the best vitamins and supplements for you, then ask your fertility doctor or inquire during your first consultation.
If you have any further questions, please feel free to contact us.
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