If you’re trying to become a mom or you want to regulate your menstrual cycles, or simply balance your hormones, the surest way of achieving these is by creating a fertile lifestyle that ensures you ovulate regularly. A fertile lifestyle involves; regular regulated exercise, sufficient rest, right frame of mind and most importantly healthy nutrition. After all, you are what you eat.
While you cannot control other factors that can affect fertility, such as; age and genetics, you can decide the type of foods to consume and those to avoid. This is one decision that can significantly impact your overall body weight and your ability to conceive and create a conducive home for your baby’s nine-month stay. There is sufficient data to confirm the connection between BMI and fertility potential, where being overweight or underweight can result in difficulty conceiving. “Your ovaries and your fat cells regulate estrogen, which affects ovulation. If you’re too thin, you may not be producing enough estrogen, and if you’re overweight or obese, you may be producing too much,” says Maria Biasucci-Vianna, MS, RD, CDN, a New Rochelle, NY, dietitian.
Choose foods rich in Iron
During your periods, eat vegetarian foods infused with large amounts of iron such as; beans, eggs, lentils, spinach, fortified cereals, brown rice, shellfish, dried apricots, pumpkin seeds, raisins and whole grains. This is the time when your body needs rich, nourishing foods in order to replenish the nutrients lost. Add vitamin C from citrus fruits, dark green leafy vegetables, berries, kiwi fruit, and red pepper which are essential for iron absorption.
Omega-3 supplements found in; roasted soybeans, walnuts, salmon, canola oil, sardines, chia seeds, mackerel, flaxseeds can ease menstrual cramps and lower levels of inflammations in your body.
Eat Unsaturated Fats And Avoid All Trans Fats
Good sources of unsaturated fats include; almonds, hazelnuts, avocados, flax seed peanut butter, sardines and walnuts which can most enjoy when taken as a snack in between meals. It’s best to use vegetable oil-based products for cooking. Make sure to read labels of products in order to choose properly. Olive oil is an incredible option.
Avoid trans fats which can be found in fatty beef, lamb, pork, chicken skin, beef fat baked foods and fries, butter, cheese and other dairy product made from whole milk. Trans fat increases insulin resistance and high insulin levels can adversely affect ovulation.
Some plant-based oils like; palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but not necessarily cholesterol.
Folic Acid is a must
Folic acid can be found naturally in dark leafy green vegetables, such as spinach. Citrus fruits, such as orange juice, Beans, Bread, Cereals, Rice, Pastas.
Folic acid lowers the chances of birth defects of a newborn baby’s brain and spine (neural tube defect). The absence of folic acid can result in a neural tube defect, which is a defect in the development of the spinal cord. It is crucial you start taking folic acid prior to getting pregnant.
Neural tube defects usually develop in the first 28 days of pregnancy, often before a woman even knows that she is pregnant.
If you find you are pregnant and have not been taking folic acid, you should start now to help prevent any neural defects in the first three months of pregnancy. It is recommended you ingest 400 micrograms of folic acid per day either through supplements or food.
Reduce caffeine Intake
If you must drink coffee, limit your intake to not more than 200 to 300 milligrams (mg) of caffeine daily otherwise you may want to consider eliminating caffeine altogether. High caffeine intake may interfere with conception.
Also, drink tea and alcohol in moderation, and avoid sugary drinks as much as possible. Artificial sweeteners can disrupt the normal hormonal and neurological signals that control hunger thereby triggering unhealthy cravings.
Engage in mild exercise daily typically brisk walking, kegels and full body squats. You should avoid long vigorous exercises as that can cause a decrease in the production of the hormones that stimulate ovary function, causing ovaries to become inactive and stop producing eggs and estrogen in some women.
In general, eating more vegetables and fruits (a simple trick is making sure ¼ of your plate is green), having regular fertility cleansing, eating healthy unsaturated fats instead of saturated and trans fats, drinking a lot of water, going for regular checkups. Will help you maintain a healthy weight and realize your ultimate goal of carrying your own baby.
Let’s help you make this a reality, talk to us today.