INTRODUCTION
The
state of health of everyone largely depends on the quality of food everyone
consumes. This includes fertility. Dietitians at Loyola University Health
System say women who watch their weight and closely follow a
Mediterranean-style diet high in vegetables, vegetable oils, fish and beans may
increase their chance of becoming pregnant. Going organic is still the best
option for everyone seeking a healthy life - (Ezekiel 47:12, Genesis 1:24-2:18).
“Establishing
a healthy eating pattern and weight is a good first step for women who are
expecting to conceive. They help with fertility and may also influence fetal
well-being as well as reducing the risk of complications during pregnancy” - (Brooke
Schantz).
Thirty
percent (30%) of infertility is due to either being overweight or underweight,
according to the National Infertility Association. Both of these extremes in
weight cause shifts in hormones (or hormonal imbalances), which can affect
ovulation. Reducing weight by just 5 percent (5%) can enhance fertility. Thus,
the following information should be very vital to both intending and already
pregnant women:
- Pay attention to your diet
- Practice good habits for
pregnancy
- Take prenatal vitamins
- Get enough folic acid
- Maintain a healthy weight
- Keep a lid on soda and fruit
juice
- Get your thyroid hormone level
checked
- Get your vaccinations
- Stock up on these supplements
- Maintain a regular exercise
routine.
Don't
wait until you're pregnant to improve your eating habits. Set the stage now
with healthy diet changes to ensure your baby gets off to a strong start.
Ø Pay attention to your diet
For
both men and women, food and fertility are linked. Stick to a balanced diet to
boost your chances of a healthy baby. Diet is a key public health subject because;
the levels of pregnancy hormones, vitamins, protein, minerals and other nutrients
are determined by the QUALITY and QUANTITY of our foods. In reality, many
health abnormalities can be prevented, managed or cured by healthy diets and
eating patterns.
Eat
several servings of fruit, vegetables, whole grains, and calcium-rich foods
such as yogurt, cheese, and milk every day. Not getting enough nutrients can
affect your periods, making it difficult to predict when you ovulate. And you
may not ovulate at all if you're significantly underweight or obese.
Your
partner should also pay attention to his diet since certain vitamins and
nutrients – such as zinc and vitamins C and E, and folic acid – are important
for making healthy sperm.
How can I get
pregnant quickly?
These things you can do to maximize
your chances of getting pregnant quickly.
Fish
is a nutritional powerhouse for a growing baby, offering low-fat protein with
omega-3 fatty acids, but you need to take care to avoid types that are high in
mercury, which can be dangerous to your unborn baby. The U.S. Food and Drug
Administration urges women to eat 8 to 12 ounces of a variety of fish each
week.
Because
mercury can accumulate in your body and linger there for more than a year,
avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.
Instead, eat lower-mercury fish such as salmon and canned light tuna (not
albacore, which is higher in mercury) once or twice a week.
Processed
meats can be particularly dangerous for pregnant women and should be consumed
in small amounts, and smoked or raw meats should be avoided entirely during
pregnancy. Even hot dogs or deli meats should be heated until they are steaming
before you eat them if you are pregnant.
Ø Practice good habits for pregnancy
For
many mothers-to-be, pregnancy prompts an abrupt change in eating and drinking
habits – but some habits are hard to break. Make it easier on yourself by
changing habits now, and help ensure your baby gets off to a good start from
the moment you conceive.
Some solid advice:
The occasional bottle of beer or glass of wine probably won't affect your
chances of getting pregnant, but alcohol can harm a developing baby. And
since you may not know exactly when you ovulate or conceive, you may want to
play it safe and cut out alcohol completely.
On
a related note, if you use any recreational drugs or smoke, quit now. All of
these substances and habits can harm a developing fetus.
You
may also want to cut back on caffeine. The research on whether caffeine can
affect fertility is mixed. Experts generally agree that low to moderate
caffeine consumption, less than 300 mg a day or about the equivalent of two
8-ounce cups of coffee, won't affect your fertility, but your healthcare
provider may recommend that you cut caffeine out entirely to play it safe.
Learn more about caffeine and fertility. It is also better to AVOID SOFT
DRINK LIKE COKE.
And
once you are pregnant, experts recommend limiting yourself to less than 200
milligrams of caffeine a day (that's a little less than a 12-ounce cup of
coffee). This is because higher amounts of caffeine have been linked to an
increased risk of miscarriage. If you have a strong coffee or soda habit, you
might want to start weaning yourself off it now.
Ø Take prenatal vitamins
Although you can meet almost all of your nutritional needs
through a balanced diet, many experts believe that even the healthiest eaters
can use extra help. Taking a prenatal vitamin ensures that you're getting
enough folic acid and other essential nutrients to boost your chances of
conceiving a healthy baby. Do not
avoid the prenatal vitamin supplements!
Remember
that a supplement is a safeguard, not a substitute for a sound diet. And since
regular over-the-counter multivitamins may contain mega doses of vitamins and
minerals that could be harmful to a developing baby, choose a pill
formulated specifically for pregnant women. If you have a vegetarian diet,
you may also need vitamin D and B-12 supplements, along with extra protein. Make
sure your body has the folic acid, vitamins B6 & B12,
iron omega-3 fatty acid, and calcium it needs to get pregnant and support a
healthy pregnancy.
Omega-3
fats are a superfood for pregnant women
Omega-3
fats contain a powerhouse of nutrients to ensure that your baby will develop
properly – and that you won’t struggle with depression or anxiety (which can be
common in pregnant women). Omega-3 fatty oils protect your baby from brain
injuries such as autism, pervasive developmental delay, and ADHD.
In
addition, omega-3 fats have been found to be effective in combating
cardiovascular disease and depression in you (i.e. the mother). With hormones
fluctuating so wildly during this time, you might find yourself dealing
with emotions you didn’t expect.
I
always advise that you talk to your healthcare provider about the right
prenatal supplement for you.
Folic
acid has been proven to reduce a baby's risk of neural-tube birth defects such
as spina bifida, and it is linked to a lower incidence of heart attacks, strokes,
cancer, and diabetes.
Most
women of child-bearing age should take a supplement with 400 micrograms (mcg)
daily for at least a month before pregnancy and 600 micrograms during
pregnancy. If you have a family history of neural-tube birth defects or take medication
for seizures, your healthcare provider may suggest that you boost your daily
intake to 4,000 mcg, or 4 mg, starting at least a month before you conceive and
continuing throughout your first trimester.
A
good over-the-counter prenatal vitamin should contain more than the minimum
recommendation of folic acid, between 600 and 800 mcg – the amount you'll need
during pregnancy. In addition, you can eat folate-rich foods, such as dark
green leafy vegetables like spinach, citrus fruits, nuts, legumes, whole
grains, and fortified breads and cereals.
Folic
acid is a water-soluble vitamin, so your body will flush out the excess if you
consume too much. Here is the downside to being water-soluble too: You can lose
a lot of this vitamin in cooking water, so steam or cook vegetables in a small
amount of water to preserve the folate.
Be
aware also of getting too much folate may hide a vitamin B-12 deficiency, which
is sometimes a problem for vegetarians. Ask your doctor or midwife if you think
you may be at risk.
Ø Maintain a healthy weight
It
might be a good idea to shed some pounds, or gain a few if you're underweight,
while you're trying to get pregnant, since you want to be as close as possible
to your recommended weight when you conceive. Being over- or underweight can
make it harder to get pregnant. Also, obese women have more pregnancy and birth
complications, and underweight women are more likely to have a low-birth-weight
baby. ‘Women whose body mass index [BMI] is between 24 and 30 are most
fertile,’ according to a medical research.
In
addition to following a smart eating plan with low-fat, high-fiber foods, get
regular exercise. If you're overweight, aim at losing one to two pounds a week,
which is a safe rate of weight loss. Extreme weight loss from crash dieting can
deplete your body's nutritional stores, which isn't a good way to start a
pregnancy.
Ø Keep a lid on soda and fruit juice
There's a lot of conflicting advice out there about how your diet affects
fertility. What people tend to agree on is avoiding soda and fruit juice.
They're both very high in sugar, they raise blood sugar very quickly and that
can have a negative impact on fertility. It's also a good idea to eliminate
trans- fats from your diet too, as consuming too much has been linked to
infertility.
Ø Get your thyroid hormone level checked
Hypothyroidism (an underactive thyroid) is very common in women. According
to Mary M. Gallenberg, on
MayoClinic.com,
"Low levels of thyroid hormone can interfere with the release of an egg
from your ovary (ovulation), which impairs fertility. In addition, some of the
underlying causes of hypothyroidism — such as certain autoimmune or pituitary
disorders — may impair fertility."
Ø Get your vaccinations
If you haven't received vaccinations or boosters in years, talk with your
doctor about what he/she suggests you get and when. Some school of thoughts
recommend at least three months before getting pregnant. The major ones are MMR
(measles-mumps-rubella) but you also want to get booster shot for, DTP
(Diphtheria, Tetanus, and Pertussis).
Ø Stock up on these supplements
It's important to start taking a folic acid supplement about three months
before you plan to get pregnant because it takes a while to build up in your
body. Buy it over the counter or at a supplement store. It's also a good idea
to make sure you're getting enough vitamin B
12 in your diet as some
studies have linked a deficiency to infertility. Vitamin B
6 and
omega-3 fish oil supplements have also been linked to possibly aiding the
treatment of infertility.
Ø Maintain a regular exercise routine
How much exercise you should be getting during pregnancy is often a hot
debate.
Researchers suggest that moderate
exercise can improve fertility. Too much can throw off your cycle but if
you're doing too little, that's also not good. The American College of Sports
Medicine and the American Heart Association recommend at least 30 minutes of
moderate exercise on 5 days each week or at least 20 minutes of vigorous
exercise on 3 days each week for optimum health. However, I recommend simple
exercises like taking a long walk, squatting and standing repeatedly, amongst
other simple ones you may find convenient.
FOODS TO AVOID WHEN YOU’RE TRYING TO
GET PREGNANT
During
your pregnancy there are a few things that might stress you out, but eating
shouldn't be one of them. Unfortunately, all of the advice you hear -- from
friends, family, and yes, even total strangers -- about what is and isn't safe
during pregnancy is enough to confuse anyone. "There are a lot of
old wives' tales out there," says Elizabeth Ward, Massachusetts. So if
you're wondering what's okay to eat (and whether you have to give your favourite
foods the boot for nine months), here is some reliable advice for you:
Foods to Avoid
if You Want to Get Pregnant
Whether
you’re pregnant or trying to conceive, focus on minimizing PROCESSED FOODS while increasing
your intake of vegetables, healthy fats, and high-quality sources of protein. Why
are some foods off-limits when you are pregnant - but fine if you are not?
First, changes to your immune system now make you more vulnerable to food-borne
illnesses. What would have meant stomach upset before could mean serious
complications now; ranging from dehydration to miscarriage.
Therefore to be on the
safer side, avoid the following:
1. Soybeans and soy foods
The
plant form of estrogen (phytoestrogens) in soybeans won’t help when you are trying
to get pregnant – and it is especially important to avoid high soy consumption
if you are coping with infertility. “For those trying to
conceive, the excess estrogen activity is enough to induce a hormone imbalance
that may affect egg production and ovulation.”
Decrease
your soy intake six months before you start trying to get pregnant, and
remember that soy is “hidden” in foods such as oils, flour, milk, and
texturized vegetable protein (TVP). But, make sure you get enough protein from
other food sources other than soy.
2. Peanut butter and spinach
Peanut
butter and spinach are foods to avoid when you’re trying to get pregnant
because they deplete calcium – which is a mineral that is essential for your
baby to develop and grow. Make sure you’re getting enough calcium if you’re
trying to get pregnant.
3. Soda pop, high-sugar fruit drinks, and candy
Excessive
sugar can lead to low blood sugar, which can upset levels of reproductive
hormones. You need your hormones to be as balanced and stable as possible when
you’re trying to get pregnant. Consequently, avoid sugary foods if you’re
trying to get pregnant.
4. Coffee, tea, chocolate, cola and some medications
Excessive
caffeine can not only reduce your chances of getting pregnant, it can increase
the risk of miscarriage. When you’re trying to get pregnant, drink tea in
moderation – and stick to decaffeinated tea.
In
Getting Pregnant Lauersen and Bouchez wrote, “Cut out caffeine when you
can, and when you can’t, minimize consumption by taking into account your total
daily intake from all sources.” Single doze or short-term use of
caffeine-rich products won’t cause infertility, but they are good things to
avoid when you’re trying to conceive.
5. Watch the painkillers/stimulants/diet pills and
caffeine
These
aren’t exactly “foods not to eat when you’re trying to get pregnant,” but
things like Extra Strength Excedrin, Maximum-Strength Midol, Vanquish, Anacin,
and Amaphen are pain relievers that may contain significant amounts of
caffeine. No-Doz is a stimulant that has caffeine, and many diet pills also
contain caffeine…these aren’t substances to avoid if you’re trying to get
pregnant, but they’re definitely factors that can affect your fertility levels!
CONCLUSION
- Reduce intake of foods with
trans- and saturated fats while increasing intake of monounsaturated fats,
such as avocados and olive oil
- Lower intake of animal protein
and add more vegetable protein to your diet
- Add more fiber to your diet by
consuming whole grains, vegetables and fruit
- Incorporate more vegetarian
sources of iron such as legumes, tofu, nuts, seeds and whole grains
- Consume high-fat dairy instead
of low-fat dairy
- Take regular women’s
multivitamin supplements: folic acid, vitamin B-complexes, iron, calcium,
and omega-3 FAs.
If
you want to get pregnant, you need to maintain a healthy body weight and
consume a balanced diet. Eat often, for both yourself and your unborn baby in
mind.
SHALOM!
G. O. Aghedo