FERTILITY DIET: WHAT TO EAT WHEN TRYING TO CONCEIVE
Fertility Diet: What to Eat When Trying to Conceive
There is no magic diet to help you get pregnant, but research shows that eating fruits, vegetables, vegetables, fish and plant-based proteins can increase your chances of getting pregnant. Avoiding alcohol and processed foods high in saturated fat, limiting your caffeine intake, and maintaining a healthy lifestyle are also good tips when trying to conceive.
There is no good evidence that specific foods can increase your fertility. But research has shown that eating the right foods rich in good-for-you foods can support your overall health and can help you conceive.
This is partly because your overall lifestyle is important when trying to conceive. You can optimize your body for pregnancy by maintaining a healthy weight, eating a healthy diet, and cutting down on unwanted foods such as saturated fat, simple sugars, and processed foods. Adopting healthy eating habits now can also help you have a healthy pregnancy once you’re pregnant.
How can I get pregnant fast?
Three things you can do to increase your chances of getting pregnant quickly.
Here are some suggestions for how and what to eat to prepare for a healthy pregnancy and baby. Foods that can support fertility
Fruits and vegetables
Think of products like Mother Nature’s multivitamins. Fruits and vegetables provide many different vitamins and minerals, and it is especially important to get some nutrients before pregnancy.
For example, foods such as spinach, Brussels sprouts, asparagus, broccoli, citrus fruits, nuts, beans, whole grains, and breads and cereals contain the B vitamin folate. Folate is a natural form of folic acid, an essential nutrient and prenatal vitamin, which you should take if you are trying to conceive.
Consuming folate-rich foods during pregnancy and childbirth can help prevent birth-tube defects such as spina bifida. You can lose most of this vitamin in cooking water, so steam vegetables or in a little water to save folate.
In general, choose fruits and vegetables in different colors to get the best nutritional value. (Eating “rainbow” products gives you different nutrients.)
Fish
Seafood is the best source of omega-3 fatty acids; and, according to some scientists, these essential fats can have a positive effect on fertility. Research shows that a diet rich in omega-3 fatty acids is associated with the possibility of having a baby on your own (without assisted reproductive technology), so it is good and even encouraged to eat fish when trying to get pregnant. .
On the other hand, you may have heard that some types of fish contain harmful substances such as mercury. In large doses, such heavy metals harm the developing brain and nervous system of the baby. The United States Food and Drug Administration (FDA) advises limiting certain fish, including albacore tuna, and completely avoiding swordfish, marlin, orange roughy, Gulf of Mexico tilefish.
The good news is that not all fish are high in mercury. The FDA also says that women trying to conceive can eat up to 12 ounces (about two or three servings) per week of fish, including tuna, salmon, shrimp, cod, tilapia and catfish. You can take a fish oil supplement if you don’t like seafood, but talk to your provider first to find out what brand to buy and how much to take.
Oysters
There is scientific evidence that eating oysters can increase fertility. Oysters are full of zinc, which plays a role in sperm and testosterone production in men and fertility and reproduction in women. These mollusks are also known as aphrodisiacs.
This does not mean that you should eat a plate of oysters on the half shell for every meal. Maintaining the recommended intake of zinc (8 mg per day for women and 11 mg for men) can help keep your reproductive system functioning properly, but too much zinc (or any other nutrition, again) will not change you or your partner into a baby making machine. And too much zinc in your body can limit your body’s ability to absorb copper, which can damage your immune system.
Protein is an important part of a healthy diet, but according to the United States Department of Agriculture (USDA), most Americans rely on beef, pork and chicken to get their daily nutrition. In a study of 18,555 women, experts at Harvard Medical School found that those who eat a daily meal of plant-based protein – such as nuts, beans, peas, soy or tofu – are less likely to conceive child due to ovulation problems. Research also shows that replacing animal protein with plant protein can also reduce the risk of infertility.
More research is needed on the link between studies, but because plant-based proteins are generally lower in fat and calories than steak or chicken, including them in your meal plan is good for you and the way. good to stay healthy.
Whole grain
It is recommended that you eat as many nutritious foods as possible when you are trying to conceive, and whole fruits are a good choice. According to studies, a healthy diet including whole grains is associated with better fertility. In fact, a study found that women who included seeds in their diet before undergoing fertility treatment such as in vitro fertilization (IVF) had a higher chance of implantation and childbirth.
The USDA dietary guidelines recommend preparing at least half of the grains you eat each day as whole grains, such as oatmeal, oatmeal, brown rice or whole wheat bread.
Full fat dairy products
Interestingly, studies have shown that high-fat dairy products such as yogurt, whole milk and cheese increase the chance of pregnancy, while low-fat dairy products such as milk A sterile cow has a different effect on fertility.
These are the foods to avoid when trying to conceive
Avoid unhealthy foods when trying to get pregnant, because some of these foods can deplete your body of essential nutrients. Also try to reduce your intake:
Alcohol
Research shows that abstaining from alcohol altogether while trying to conceive is not absolutely necessary. But binge drinking, defined by the National Institute on Alcohol Abuse and Alcoholism as drinking 4 or more drinks for women or 5 or more drinks for men in a few hours, can affect your chances of getting pregnant. Alcohol can harm a developing fetus, since you don’t know exactly when you’re geting pregnant, you may want to play it safe and stop drinking completely.
Trans fats
Eating too much trans fat, which is found in many processed, fried and fast foods, is associated with infertility in women and low sperm count and less sperm formation than normal and decreased sperm count. sperm count in men. Trans fats can also negatively affect pregnancy length, leading to premature labor and delivery.
Refined carbohydrates
Studies have shown that eating large amounts of refined carbohydrates such as white bread, pasta and rice can reduce the chance of pregnancy. These foods are also harmful to your health because the refining process strips grains of important nutrients such as fiber, some B vitamins, and iron.
If you have polycystic ovarian syndrome (PCOS), a common cause of infertility in women, take a close look at the types of carbohydrates you eat. PCOS is a hormonal disorder that can worsen when insulin levels increase, and refined carbohydrates are one of the main causes of insulin spikes.
Caffeine
There is some evidence that high caffeine consumption – more than 500 milligrams per day, or about five 8-ounce cups of coffee, depending on the strength of the brew – can prevent fertility. But experts generally agree that low amounts of chronic caffeine (less than 200 milligrams per day, or about two 8-ounce cups of coffee) won’t make it harder to get pregnant.
Because no one knows for sure the connection between caffeine and fertility, some experts recommend that you reduce your caffeine consumption even further or leave it completely, especially if it is – you have difficulty getting pregnant or being able to give birth.Is it necessary to avoid certain foods if I take letrozole for fertility?
Generally speaking, you do not need to avoid any food while taking letrozole. Letrozole is commonly used as a breast cancer medication, but it may be prescribed for women who are trying to conceive. Letrozole is usually prescribed for infertility during the follicular phase of your period; it inhibits estrogen production and tells your brain to produce follicle-stimulating hormone (FSH), which causes one or more eggs to be released from one or both ovaries, also known as ovulation.
However, letrozole for fertility can cause side effects such as hot flashes and night sweats. So you can avoid spicy foods to reduce discomfort. Should my partner change his diet if we are trying to conceive?
When it comes to fertility and nutrition, men don’t get a free pass. It is good for your partner to pay attention to his diet, because certain vitamins and nutrients – such as zinc and vitamins C and E, omega-3 fatty acids and folic acid – are also important for the production of spermatozoa is good as they are. is to make eggs healthy. About 40 to 50 percent of infertility is due to male infertility.
In fact, some data show that sperm count and quality have declined over the past four decades, in part due to the increase in men living unhealthy, high-fat diets. weight, and obesity. On the contrary, studies have shown that men who eat fish, fruits, vegetables and vegetables such as nuts, rich in selenium and zinc, increase their mouth than those who do not. Research has determined that it is a good idea for men trying to conceive to reduce their intake of trans fats, processed meats, and high amounts of soy in order to be able to conceive.
Other ways to support fertility
Trying to conceive is not just about eating well; it is also about preparing your body for a healthy pregnancy and baby.
Here are the important steps to follow:
Take prenatal vitamins and folic acid
Even if you eat a good, balanced diet, it is still important to take prenatal vitamins to reduce the risk of having a baby with neurological defects (NTDs) such as spina bifida. Most experts recommend that all women start taking folic acid at least one month before trying to conceive. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that all pregnant women take a prenatal vitamin containing 400 micrograms (mcg) of folate daily, then increase the dose to 600 mcg immediately. pregnancy and during pregnancy. first trimester.
If you have a family history of NTDs or are taking seizure medications, your doctor may recommend increasing your daily folic acid intake to 4,000 mcg, or 4 mg, starting at least once a month. before pregnancy.
Taking prenatal vitamins ensures you get enough folate and other essential nutrients to improve your chances of having a healthy baby. Bonus: There’s some evidence that taking prenatal vitamins can help you avoid morning sickness once you’re pregnant.
A good prenatal vitamin should contain more than the recommended minimum folic acid, but if your provider wants you to take more, you can take a different folic acid supplement. Folic acid is a water-soluble vitamin, so your body will get rid of excess if you eat too much. Be aware that excess folate can mask vitamin B12 deficiency, which is often a problem for vegetarians. Ask your doctor or midwife if you think you are at risk.
Remember that a supplement is a guarantee and not a substitute for a healthy diet. And because commercial multivitamins can contain megadoses of vitamins and minerals that can harm a growing baby, choose a medicine designed specifically for pregnant women.
If you follow a vegetarian diet, you may also need vitamin D and B12 supplements, which studies show fertility benefits, as well as protein supplements. Talk to your healthcare professional about which pregnancy supplements are right for you. You can ask your partner to consider taking a multivitamin that contains zinc and selenium every day for at least three months before conception. It takes about 74 days for the sperm to mature and take advantage of the changes in a man’s life, including fertilization, so that he can try to get started
Avoid smoking and recreational drug use
If you use recreational drugs or smoke, stop now. Studies have shown that women who smoke are more likely to have children. Although the effects of birth control pills are difficult to study because they are illegal, it has been well documented that these substances can harm a developing fetus, putting you at greater risk of premature labor and delivery, and increase your chances of conceiving a fetus. give birth to a child with a disability.
Maintain a healthy weight
Being overweight or obese can make it harder to get pregnant, so try to maintain a healthy body mass index (BMI) when you’re trying to conceive. Keep in mind that overweight women are more likely to have problems during pregnancy and childbirth, and underweight women are more likely to have small babies.
Eat plenty of fruits, vegetables, whole grains and calcium-rich foods like yogurt, cheese and milk every day. Not getting enough food can affect your menstrual cycle, making it difficult to predict when you will conceive. But you may not cry if you are small or large.
In addition to following a healthy diet that includes low-fat, fiber-rich foods, exercise regularly. If you are overweight, try to lose one or two kilograms per week, a good amount of weight loss. Being overweight from crash dieting can deplete your body’s nutrients, which is not a good way to start pregnancy.
Increase your iron intake
Lack of iron during pregnancy can not only affect your baby, but it can also put you at risk of iron deficiency anemia during pregnancy and after delivery (especially if you lose a lot of blood during delivery). Anemia causes your red blood cells to drop below normal and makes you feel tired.
So make sure you get enough iron before pregnancy, about 18 milligrams per day, especially if your periods are heavy, because periods deplete your iron. Keep your iron levels up during pregnancy to about 27 mg per day, either through supplementation, iron-rich foods, or both, because your total blood count increases by Pregnancy and your growing baby decrease your mineral stores.
If you don’t eat a lot of red meat or follow a vegetarian or vegan diet, your doctor may recommend taking prenatal vitamins and iron supplements. You will know if you have an iron deficiency during pregnancy because most providers will test your iron levels during a blood test that is usually done during your prenatal visit. .
