Nutrition

Eating a healthy diet and maintaining a healthy body weight will optimize your chances of conception by supporting your body and its hormonal functioning.

Your nutrient levels and how well your digestion is functioning is a huge determinant of hormonal balancing in your body. Essential Fatty Acids and nutrients such as vitamin A, B6, zinc, magnesium, and antioxidants are key factors to hormonal balance and therefore fertility.

The body has to expend valuable energy (that could be used within reproductive processes) when it is saturated with junk food and all the liver stressing elements that come with it. The body then works to detoxify, not reproduce. Enough fibre and optimal liver function are important because once hormones have completed their function, they are processed by the liver and put back into the digestive tract to be eliminated. A Liver Detox before beginning any fertility programs is sometimes a good idea.

Food sensitivities are also important to be determined as they effect digestion and will ultimately decrease your absorption of vital nutrients, and therefore compromise your hormone balance. Most people already know if they are allergic to things such as peanuts and shellfish, but other commonly eaten foods such as dairy, yeast and wheat products cause problems without people knowing. Eliminate or at least limit greatly your consumption of milk, cheese, cream, sour cream, white bread, pastas and white flour. After a couple of weeks, once the cravings for these items is waning, reassess how you are feeling, your energy levels, headaches, libido, bowel habits, etc.. If you feel a lot better than usual, it is almost certain that you are sensitive to these foods.

It is also recommended strongly, if you are a meat eater, try to make the switch to organic. The growth hormones (i.e. testosterone) in commercial meats can wreak havoc on your hormonal balance.

VITAMIN & MINERALS

Two things that are really important are vitamin C and zinc - seeds, nuts, and wholegrain cereals. Include plenty of fruit and vegetables in your diet, particularly fruits and vegetables (broccoli, kiwi fruit) and berries for vitamin C. Zinc is probably the most important fertility nutrient and is responsible for hundreds of enzyme systems, many of which affect sexual performance and fertility. After fertilisation has occurred - whether naturally or in a test tube - the embryo cells need to divide and grow and zinc is absolutely vital for this process. Zinc deficiency can increase the risk of miscarriage and low birth weight babies.

Men should also pay attention to their nutrition when planning a family. Vitamin E when combined with selenium is particularly effective at improving sperm motility and quality.

Sources of zinc: meat, shellfish, milk, cheese, wholemeal bread and wheatgerm

Sources of vitamin C: fruits and dark green, leafy vegetables

Sources of vitamin E: egg yolks, nuts, cold pressed oils, avocados, and green leafy vegetables

Take a good natural multivitamin and mineral that contains zinc and folic acid.

WATCH YOUR WEIGHT

It's crucial for women to obtain an optimum level of body fat (at least 18 per cent) If the level drops below this, it can lead to hormone imbalances, which may result in a failure to ovulate. At the other extreme, obesity can lower a woman's chance of conception.

Eat the right fats: Fats are really important in your diet, as they carry fat soluble vitamins. Avoid trans fats, also known as hydrogenated fats, which are found in many processed foods, and make sure you include good fats - which contain essential fatty acids - in your diet.

Sources of good fats: oily fish, nuts, seeds, avocados, olive oil spreads and vegetable oils

You should both take Omega 3, 6, 9 capsules, especially if you don't eat oily fish or flaxseed. Always take any supplements with food and never on an empty stomach.

Avoid alcohol and caffeine
Drinking too much alcohol can interfere with your body's uptake of B vitamins and certain minerals. Whilst you're trying to conceive, it's best to stop drinking completely. If you do drink during this time, limit yourself to 1-2 units per week.

Coffee and tea contains caffeine. Substitute your morning cup of coffee with Green Tea which has a small amount of caffeine in it. This should be stopped around time of ovulation or after embryo transfer in IVF. Others herbal teas that help boost your health are Rooibos/ Redbush, Nettle, Peppermint and Chamomile.

Avoid extreme diets
Don't follow radical diets which require you to exclude whole food groups. By excluding groups such as carbohydrates, you can run the risk of lowering your intake of vitamin B and other important nutrients.

Avoid processed foods
It's a good idea to eat a balanced diet throughout your life, but it's particularly important to get the right nutrients when you're trying to conceive. Processed foods often contain trans fats, which can raise cholesterol levels and increase the risk of heart disease. Avoid processed foods and too much red meat, and aim to eat a well-balanced diet.

Include as many organic foods as possible, especially foods such as meat, berries, milk and bread.

Snacking
If you tend to snack on crisps, biscuits, cakes or sweets, you must cut down on these. A good substitute is to buy fruit and nut bars from your local supermarket or health food shop. Buy natural nuts and seeds or dried fruit and avoid salted or roasted nuts. Keep these in your car, your desk at work and at home to help you avoid sweet or salty snacks.

Also, as well as nuts and seeds, try to snack on fruit such as plums, bananas, apples as well which will help sustain level blood sugar levels throughout the day instead of sugary snacks with raise your blood sugar causing it to drop sharply which can leave you feeling tired and drained.

AVOID fizzy drinks, cordials or sweetened drinks. Try to find fruit juice not made from concentrate if possible. Recommended fruit juices:
Pomegranate
Cranberry
Pineapple
Apple
Mango
Berry juices and smoothies
Always check the ingredients for added sugar!

TOO LITTLE PROGESTERONE

Progesterone is used to produce three different types of oestrogen, testosterone, cortisol, and aldosterone. It helps control water balance, the use of fat for energy, proper thyroid function, and is a natural antidepressant.

This is the most common hormone to be deficient in all women. When ovulation fails (due to perimenopause or other reasons) progesterone is not produced in the luteal phase (second half of cycle), or it is not produced long enough to sustain implantation. This can happen after using the pill too long, having a miscarriage, or breastfeeding. This is called a luteal phase defect. The luteal phase should be at least 10 days for pregnancy to occur. Progesterone maintains a pregnancy in the beginning, so a deficiency may cause miscarriage.

Women with PCOS (polycystic ovarian syndrome), faulty secretion of other hormones such as FSH, LH, or prolactin, endometriosis, and menstrual irregularities, may have a progesterone deficiency.

Symptoms: painful or lumpy breasts, headaches at a certain time of the cycle, anxiety, irritability, sleeping problems, unexplained weight gain, PMS, bleeding between periods, and reduced libido.

Solutions: the controversial progesterone therapy, natural progesterone cream, vitamin B6, E, magnesium, and evening primrose oil, vitex agnus castus (man jing zi, chasteberry), reducing stress, less exercise, and increasing low body weight.

Always speak to a licensed Herbalist, Nutritionist or Naturopath before taking any supplements or herbs.

TOO MANY MALE HORMONES

Excess androgens can affect both men and women. In women this is usually a result of PCOS, a poor diet that includes a lot of sugar, refined foods, and simple carbohydrates. Adrenal disorders, anabolic steroid use, corticosteroids, and obesity can also cause this.

Symptoms: acne, ovarian cysts, excess body hair, unstable blood sugar levels, thinning hair on the head, mid-cycle pain, and erratic menses.
Solutions: high fibre vegetarian diet that is low in saturated fats and high in phytoestrogens.

CORTISOL DEFICIENCY

Long term low level stress and/or poor nutrition fatigue the adrenals which causes a cortisol deficiency. This stress hormone competes with progesterone for receptor sites, leading to a condition of estrogen dominance and less active progesterone.

Symptoms: unstable blood sugar levels, extreme tiredness, allergies, candida, fatigue, insomnia, PMS, loss of libido, weak immune system (frequent colds), low blood pressure, alcohol intolerance, chronic fatigue, weak muscles, depression, and headaches.

Solutions: reduce intake of stimulants such as sugar, caffeine, tobacco, and alcohol, healthy diet, relaxation, meditation, yoga, and Chinese herbal medicine.

EXERCISE & RELAXATION

Start a good exercise regime. Walking for 20 minutes each day is good for those who do not enjoy classes or the gym. Swimming or taking part in a weekly yoga or pilates class is very useful for those embarking on IVF or wanting to improve their fertility as well as lowering stress levels. Try to exercise at least 3 or 4 times per week.

Take part in relaxation or meditation classes if you feel stressed or buy relaxations CDs.

MALE FERTILITY - IMPROVING SPERM QUALITY

It takes 100 days for sperm to develop (74 to form and 20-30 to mature), therefore addressing sperm health concerns 100 days before conception is important.

Three main factors make up 'good sperm':

Sperm count (more than 20 million per millilitre of ejaculate)
Morphology (shape of the sperm)
Motility (how fast and straight the sperm swim)

THINGS TO START TODAY

Eat healthy, take a multivitamin/multimineral.
Talk to a natural healthcare provider and do a liver detox.
Learn coping techniques for stress and incorporate them into your every day (meditation, stretching, reading, breathing, qigong, taiji).
Get weekly acupuncture treatments if necessary to promote general health, reduce stress, and ensure smooth energy & blood flow throughout the body.
Stay active, take the stairs, walk or cycle to work, go swimming, hit the gym (not too hard).
make a commitment to engaging in and enjoying regular sex with your partner.
Stop smoking, cut down on alcohol, avoid drug intake (of all types), and keep it to 1 or 2 cups of coffee in the morning only if you have to.
Drink more water, semen is made mostly of water (your whole body is 70% water).

THINGS TO AVOID

High Temperatures
The body is 37 degrees celcius. Sperm functions best at 32 degrees celcius. Long distance driving or sitting, hot baths, saunas, hot tubs, tight fitting underwear, and athletic support straps, all can raise the temperature of the scrotum, thus 'cooking' the sperm.

Stress
Blood gets routed by all means to vital organs for survival such as the lungs, heart, and brain in times of stress. Obviously the testes are malnourished when the body is under constant stress.

Alcohol
Take a breath, if you stop now, most damage done by drinking will be repaired naturally.
Alcohol interferes with the secretion of testosterone, speeds up the conversion of testosterone into oestrogen, lowers sperm count and sex drive. The breakdown product of alcohol in the body is acetaldehyde, which is toxic to sperm.

Smoking and Male Fertility
Smoking increases the number of free radicals in the body which do damage to many cells. It reduces sperm count and motility by up to 15%, and increases the number of abnormally shaped sperm.
Free radicals that are said to be responsible for 40 percent of sperm damage can be battled with antioxidants such as vitamin C, E, beta-carotene, selenium, zinc, blackberries, blueberries, garlic, kale, strawberries, brussels sprouts, plums, alfalfa sprouts, broccoli, red peppers, grapeseed extract, and pine bark extract.

Drugs
Aside from the many prescription drugs that effect fertility, the chemical ingredient in Marijuana is very closely related to testosterone, therefore the body will produce less of the male hormone. It builds up in the testes lowering libido, causing impotence, and sometimes sexual anxiety. The effects of cocaine are similar in some aspects.

Caffeine
May impair sperm production, cause chromosomal abnormalities, and effect sperm motility.

Medical Problems
Hernia surgery, tubule infection, chlamydia, or mumps may affect sperm count. Diabetes can also have detrimental effects on male fertility.

Exercise
Yes, it is good for you, although, excessive amounts that punish the body may lower sperm count and temporarily reduce testosterone production.

Toxins and Pollutants
Pesticides and heavy metals are terrible for sperm. Since the start of the use of pesticides since World War II, male sperm counts have plummeted. Note: pesticides are designed to disrupt the reproductive cycle of the insect, fungus, or weed it is trying to kill! So try to eat Organic. Also watch exposure to X-rays, solvents, paint products, and toxic metals.

Environmental Estrogens
The meat we eat is filled with hormones, unless it is organic. Estrogens are now found in our drinking water. Plastics also give off estrogens. Do not microwave plastic, and try to drink from glass containers. If you are drinking water from a plastic bottle, try to limit its exposure to the sun.

Amino Acids
The building blocks of life. Necessary for egg and sperm production. Some healthcare practitioners will prescribe amino acids such as l-arginine to enhance fertility.

Sources: protein foods such as meat, fish, eggs, dairy, lentils, peas, beans, nuts, brown rice, sunflower and pumpkin seeds, and quinoa.

Vitamin A
Essential for the production of female sex hormones. It has antioxidant qualities which protects cells against damage from free radicals in the body. It also is important for the developing embryo.
Retinol (the version of vitamin A found in liver) has been linked to fetal abnormalities.
Sources: eggs, yellow fruits and vegetables, whole milk and milk products, dark green leafy veggies, and fish oils.
Dosage: RDA 2565 IU for pregnant women.

Beta Carotene is a pigment in plants that is converted into vitamin A. The corpus luteum is very high in beta carotene, so it may be cardinal in the regulation of the reproductive cycle hormones.
Sources: peas, broccoli, carrots, spinach, and sweet potatoes.

Vitamin B1 (thiamin)
Needed for ovulation and implantation.
Sources: molasses, brewer's yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, and seeds.
Dosage: RNI 0.8 mg per day (women)

Vitamin B2 (riboflavin)
Deficiencies are linked to sterility, miscarriage, and low birth weight. The liver uses B2 to clear away old used hormones (oestrogen and progesterone). If these are not excreted, the body thinks there is enough and less production happens, resulting in hormone deficiencies.
Sources: molasses, brewer's yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, and seeds.
Dosage: RNI 1.1 mg per day (women)

Vitamin B5 (pantothenic acid)
Important for foetal development.
Sources: molasses, brewer's yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, wheat germ, salmon, sweet potatoes, broccoli, oranges, cashews, pecans, and strawberries.
Dosage: RNI 3-7 mg per day (adults)

Vitamin B6 (pyridoxine)
Together with zinc, B6 is essential for the formation of female sex hormones and the proper functioning of oestrogen and progesterone. A deficiency causes the ovaries to shut down production of progesterone which leads to oestrogen dominance. B6 is used to treat luteal phase defects because of it encourages the production of progesterone. It also has shown to improve fertility rates if taken over a 6 month period.
Sources: molasses, brewer's yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, and green leafy veggies.
Dosage: RNI 1.2 mg per day, but up to 50 mg may be used per day.
Note: Zinc is needed for its absorption.

Vitamin B12
Folate and B12 are needed for the synthesis of DNA and RNA. These make up the blueprint for the genetic code of the entire body.
Sources: lamb, sardines, salmon, fermented foods that contain bacteria. Calcium aids in its absorption.
Dosage: RNI from 1.5 to 50 mcg per day.

Folate (folic acid)
This should be taken for at least 3 months before conception, and 2 months after. It reduces the risk of neural-tube damage (brain and spinal cord) in the developing embryo. Vitamin C aids in absorption. The contraceptive pill depletes stores of folate.
Sources: dark green leafy veggies, broccoli, organ meats, brewer's yeast, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs, and avacados.
Dosage: RNI 200 mcg per day (women)

Vitamin C
An antioxidant that prevents damage from free radicals. Too high a dose (over 1000 mg per day) may dry cervical mucus.
Sources: citrus fruits, rosehips, cherries, sprouted alfalfa seeds, cantaloupe, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangos, grapes, kiwi fruit, pineapples, asparagus, peas, potatoes, parsely, watercress, and spinach.
Dosage: 500 mg per day.

Vitamin E
Deficiency may cause miscarriage. Taken with vitamin C may improve ovulation. Taken with vitamin C and selenium creates a healthy endometrium. Vitamin E has anticoagulant properties, so caution if taking blood thinners.
Sources: cold pressed oils, wheat germ, organ meats, molasses, eggs, sweet potatoes, leafy veggies, nuts, seeds, whole grains, and avocados.
Dosage: 400 IU per day

Iron
Iron helps prevent miscarriage. Tea, coffee, and tobacco all inhibit the absorption of iron.
Sources: organ meats, lean meat, eggs, fish, poultry, molasses, cherries, dried fruits, prunes, green leafy veggies, kelp, spinach, parsley, pumpkin seeds, sunflower seeds, broccoli, oatmeal, sardines, and nuts.
Dosage: 20 mg per day (only take if you have tested positive for deficiency)

Magnesium
We need B1 and magnesium for energy production. Take with selenium, calcium, vitamin B6, and D to aid in absorption. Take with protein foods. Alcohol, tea, coffee, and smoking inhibit absorption.
Sources: kelp, green leafy veggies, tofu, legumes, rye, buckwheat, millet, molasses, brown rice, bananas, dried figs, dried apricots, nuts, barley, seafood, and whole grains.
Dosage: up to 400 mg per day

Selenium
Deficiency may cause infertility and an increased risk of miscarriage.
Sources: tuna, herring, brewer's yeast, wheat germ and bran, whole grains, and sesame seeds.
Dosage: 200mcg per day

Manganese
Deficiency may lead to defective ovulation, and inhibit the synthesis of sex hormones. Manganese competes with iron for absorption. It is advisable to take manganese supplements with protein foods and vitamin C.
Sources: whole grains, green leafy veggies, carrots, broccoli, ginger, legumes, nuts, pineapples, eggs, oats, and rye.
Dosage: RNI 1.4 mg per day

Zinc
Deficiencies of Zinc are quite common. Zinc is important for the cell division in the foetus, producing good quality eggs, and maintaining the menstrual cycle. Alcohol and the contraceptive pill deplete zinc in the body. Folic acid, tea, coffee, high fibre intake, and iron may inhibit absorption. Vitamin B6 and C may aid absorption.
Sources: lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds, rye, oats, whole grains, legumes, ginger, parsley, mushrooms, brewer's yeast, and wheat germ.
Dosage: RNI 7 mg per day (women), up to 30 mg may be recommended.

Coenzyme Q10
Important for energy production. Levels of CoQ10 are lower in a woman who has experienced a recent miscarriage. ICSI fertilization rates may rise when taking this supplement. It also improves blood flow. Dosage: talk to your healthcare professional.

Essential Fatty Acids
Very important to take when trying to conceive. EFA's act as hormone regulators. Omega-3 DHA and Omega-6 arachidonic acid are important structural elements of cell membranes, body tissue, and brain development in the foetus. Start taking EFA's at least 3 months before you try to get pregnant.
Sources: Omega-3; flaxseed, oily fish, walnuts, green leafy veggies, and tuna (not more than 150g/week).
Sources: Omega-6; seeds and their oils.
Dosage: 700-1000mg per day.
Note: be careful if you are currently taking blood thinning medication.