You are doing all you can to help bring a little one into your lives, right? And you already know how important a healthy diet can be. But did you know that with just a few small changes to your diet you can make a big impact on your egg maturation and quality and therefore, your overall fertility. These changes can benefit anyone regardless of how you are currently trying to conceive.
As you will see there isn’t a magic ingredient or a strict regime to follow. These tips are adapted from a Harvard researcher’s work with the Nurse’s Health Study on the fertility of over 18,000 women over the course of 8 years. We hope this will provide you with some food for thought!
1. Choose Carbs Wisely: Aimed at reducing insulin levels, slow digesting carbs such as brown rice, dark whole grain breads, and oats can improve your fertility. High insulin levels can be damaging to a women’s eggs. Avoid fast carbs such as breakfast cereals, white breads and pastas and sugar.
2. Make Friends with Fat: First and foremost, eliminate trans fats! They are found in many fried and processed foods. Also reduce your consumption of saturated fats. Instead choose unsaturated fats such as nuts, avocados, and vegetable based oils.
3. Vegetable Sources of Protein: Reducing animal sources of protein such as chicken, beef, pork and turkey and increasing vegetable sources like nuts, peas and beans are associated with healthy eggs and ovulation. Try to replace at least one animal protein source with a vegetable source each day, and more if you can.
4. Whole Fat Dairy: Interestingly, women who consumed 2 servings per day of whole fat dairy versus low or non-fat dairy had improved ovulatory fertility. Yes, this includes ice cream! Choose sources such as milk, yogurt, ice cream and cheese. Be careful when switching to full fat dairy. They contain more calories than their low or non-fat counterparts. Make sure to account for this in another area of your diet to prevent unintended weight gain.
5. Fruits and Vegetables: The micronutrients and antioxidants found in whole fruits and vegetables are invaluable to protecting sperm and egg health. They also contain fiber to reduce a spike in insulin levels. Try to choose many different colors per day to maximize the variety of nutrients you are consuming.
6. Plain water is best: Avoid sugary sodas and juices as they can lead to a big spike in insulin levels and can have a significant impact on your overall daily calories. Stick to plain water whenever possible.
If you have any questions about this information please feel free to contact us. If you want more details please check out the links below. We wish you all the very best!