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Boosting Fertility through Nutrition
Morna Nelson FdSc, Dip ION, MBANT
Points to cover
• Does improving your nutrition really make a difference to fertility?
• Why it is so important?• What do you need to
help make a baby?• The Basics- are you
doing all these things already?
Why is good nutrition so important?
Healthy womb
9 months of good nutrition….
What does it take?
• 3 month plan of pre- conceptual care
• Improve egg quality• Improve sperm quality
and quantity• Toxin removal• Boost nutrient reserves• Change old habits
1: What does it take to make a baby? LOW GL CARBS
• Carbohydrates for energy production• Choose complex low GL carbs for sustained
energy release eg oats, vegetables, legumes• Choose wholegrains eg rye, wholewheat pasta,
wholegrain bread, brown rice• Avoid simple refined carbs eg cakes, biscuits,
pancakes, scones • Eat little and often• Eat breakfast
2:What does it take to make a baby? PROTEIN
• Eat protein every time you eat:
• Oily fish• Eggs• Pulses • Beans• Quinoa • Nuts (sunflower, sesame)• Seeds (oils)
• Limit:• Chicken• Red meat• Ready meals• Sausages• Burgers• Processed meats
3: What does it take to make a baby?
FAT: Are you FAT deficient?
• Dry skin• Cracked skin on heels or
fingertips• Hair loss• Poor wound healing• Dry, frizzy hair• Dandruff• Low mood• Arthritis
• Irritability• Soft or brittle nails• Fatigue• Difficulty losing weight• High blood pressure• PMS• High cholesterol • Breast tenderness
Eat plenty of Essential Fats
• Oily fish• Olive oil• Coconut oil• Rapeseed oil• Houmous• Avocadoes• Flaxseed• Nuts• Seeds
4. What does it take to make a baby?
FEMALE HORMONE BALANCE• Regular monthly cycle• Indications of poor hormone balance:• Irregular or anovulatory cycles• PCOS• Endometriosis• Fibroids
How to balance female hormones
• Eat natural phytoestrogens regularly• Choose from :• Isoflavones found in legumes eg lentils, soya
beans and chickpeas• Lignans found in grains and vegetables eg
flaxseed• Coumestans found in alfalfa and mung bean
sprouts • Choose organic
Liver support
• Main organ of detoxification
• Need to excrete old hormones especially oestrogens
• Consider a detox programme to clear hormones and cleanse the body
• Digestive support
5. What does it take to make a baby?
IT TAKES TWO……• Sperm quality• Sperm quantity• Affected by diet, stress, smoking, alcohol• DNA protection• Antioxidants : Vitamins A, C, E; Zinc and
Selenium• Eat a rainbow of colours daily• Essential fats
6. What does it take to make a baby?
NUTRIENTS• A balanced diet?• Folic Acid• Vitamin D• Zinc • Omega 3 oils • Antioxidant nutrients A,C,E, Zinc, Selenium• B Vitamins• Magnesium
SUPPLEMENTS
• Consider:• Professional strength
multivitamin and mineral
• High strength omega 3 oil (fish/flaxseed)
• Vitamin C• Vitamin D
7. What does it take to make a baby?
FLUIDS• Clean water• Herbal teas• Grain coffees
• Instead of :• Tea- tannins• Coffee- caffeine
8. What does it take to make a baby?
WHAT TO AVOID?• Smoking• Alcohol• Caffeine• Excess sugar• Any form of drugs• Stress!!!!!!!!
The Stress Effect
9. What does it take to make a baby?
LIFESTYLE CHANGES
• Address stress• Relaxation• Regular exercise• Adequate restful sleep• Time for each other
10. What does it take?3 month period of pre-conceptual care
1- Choose high fibre, low GL carbs2- Eat little and often3- Eat lean protein each time you eat4- Eat plenty of Essential Fats5- Eat natural oestrogens6- Choose organic where possible7- Eat a rainbow daily for antioxidants8- Take quality nutritional supplements9- Reduce tea and coffee, increase water10- Change your lifestyle for the better
Tel: 0774 0555464 [email protected]