Nutrition for Fertility
  “When the soil is well prepared, the harvest will be bountiful”
                                  - A Chinese proverb

        Optimum nutrition increases fertility, supports a healthy pregnancy, and improves the chances of giving birth to a thriving baby. Below are some recommendations on healthy eating for fertility as well as during pregnancy. The following way of eating will help your body to function at its best, balance hormones, and create a healthy reproductive system. You will feel energized, while building a healthy foundation of nutrients for you and your baby.

1. EAT WHOLE FOODS (UNPROCESSED, ORGANIC FOOD THAT IS NOT PRESERVED): This is an easy way to ensure that you are giving your body healthy nutrients, while avoiding chemical additives. The quality of the food you put into your body has a major impact on the functioning of your hormones, cellular activity and overall health. The processing most food undergoes zaps much of the natural nutrition present in the original fruits, grains, and vegetables. Living foods (fruits, veggies, nuts, seeds) are nutritionally superior to packaged processed foods.

2. EAT ORGANIC, GRASS FED MEAT WITHOUT HORMONES:
Eat hormone/antibiotic free, grass fed meats.  The path of pregnancy is a delicate balance of hormones, so it is important to avoid anything that might create imbalance. Pesticides, chemicals and hormones used to treat produce and animal products contain synthetic estrogen-like substances, which occupy estrogen receptor sites. They have a negative effect on the organs and our endocrine system.Meats

3. BALANCING ALKALINE AND ACIDIC FOODS:  Consuming alkaline foods like non-citrus fruits, vegetables, sprouts, cereal grasses, creates a balanced pH in the reproductive system so that implantation can occur. Acidic foods (like meat, dairy products, and most grains) produce acidic environments and acidic cervical fluid, which make it difficult for sperm to survive. Chewing your food well is important because the saliva has an alkalizing effect.

4. ESSENTAIL FATTY ACIDS (EFA’S): Essential fatty acids are Very important to take when trying to conceive. EFA's act as hormone regulators, and they are associated with the releasing of the egg and the development of the corpus luteum. Omega-3 DHA and Omega-6 arachidonic acid are important structural elements of cell membranes, body tissue, and brain development in the fetus. Start taking EFA's at least 3 months before you try to get pregnant.
Sources: Omega-3: Oily fish, non-hydrogenated cold-pressed oils such as flaxseed, eggs, raw nuts and seeds, dark leafy greens and cruciferous vegetables.

5. CRUCIFEROUS VEGETABLES: Cruciferous vegetables contain di-indolylmethane (DIM), a compound that stimulates more effective use of estrogen by increasing metabolism of estradiol. An excess of estrogen is often associated with the symptoms of PMS such as breast tenderness, moodiness, abnormal uterine growths and weight gain. Examples: Kale, cabbage, brussels sprouts, broccoli, cauliflower, bok choy.

6. REDUCE YOUR INTAKE OF SUGARS AND REFINED CARBOHYDRATES:  Eating an excessive amount of sugar may lead to an imbalance in blood sugar levels, obesity and a higher potential for inflammation and diseases. High sugar consumption may reduce the quality of follicles and sperm, and it causes acidification of the cervical mucus, which can become more hostile to sperm. Replace refined sugar with stevia, agave, honey, or brown rice syrup.  Limit your intake of breads and pasta, all of which convert to sugar in your blood stream, particularly white bread products. 

7. EAT NOURISHING STEWS AND SOUPS: It’s a great way to combine healthy vegetables and protein and easy to digest. Use broths 
(Chicken, beef, miso, vegetable), which supply calcium, minerals, protein and immune system boosters. You can make stocks in a Crock pot using the bones from organic chickens or beef.

8. INTENTION: Put intention into the preparation and eating of meals. Take time and enjoy the process of cooking and remember that you are nurturing and healing your body. Traditional Chinese cuisine advocates chopping vegetables and meat to allow for the release of more energy when they are eaten, and lightly cooking vegetables rather than eating them raw to make them more easily digestible. It's also a good idea to stay away from the microwave. Microwaving food affects its molecular structure and, and according to TCM, decreases the Qi energy available in the food. Make sure to eat your food in a calm environment and try and refrain from eating in your car, on the run or while working.                    



 General Guidelines for Enhancing Fertility

•    Avoid Alcohol.  Just one to two drinks per week can elevate prolactin levels and thus inhibit ovulation.  A 1998 study in Fertility and Sterility showed a 50% reduction in conception rates in women who drank compared to the abstainers. Research has also shown that drinking alcohol causes a decrease in sperm count, an increase in abnormal sperm and a lower proportion of motile sperm. Alcohol also inhibits the body's absorption of nutrients such as zinc, which is one of the most important minerals for male fertility.
•    Eliminate caffeine, particularly coffee. There is plenty of evidence to show that caffeine, particularly in the form of coffee, decreases fertility. Coffee constricts blood vessels. One study showed that problems with sperm (sperm count, motility and abnormalities) increase with the number of cups of coffee consumed each day. Ironically, black tea opens them and has an anti-oxidant effect.
•    Xenoestrogens are essentially environmental estrogens, coming from pesticides and the plastic industry. When you are trying to conceive, one of the most important things you need to do is to balance your hormones. It is extremely important to avoid anything that might cause an imbalance, and one of the main culprits is the xenoestrogens. One of the best ways to eliminate an excess intake of xenoestrogens is to buy organic produce for the pre-conceptual period.
•    Avoid all over the counter drugs.  This includes Aspirin, NSAIDS such as Aleve or Advil as they can negatively effect ovulation.  Anti-histamines and decongestants dry up cervical fluid and cause micro-vessel constriction, which can impede blood flow to the uterus and ovaries.  Oral antibiotics destroy vitamins B and K, which are important for a healthy placenta.  And some antidepressants can elevate prolactin levels, which inhibits ovulation.
•    Try to reduce the amount of stress in your life.  Stress can delay ovulation and by switching on your fight or flight nervous system it will reduce the amount of blood flow to the ovaries, uterus and intestines.
•    Exercise.  Here moderation is the key.  Too much vigorous exercise is associated with poor ovulation and lower sperm counts.  While too little leads to elevated estrogen levels which prevents ovulation and inhibits the corpus luteum's functions. 
•    Stop Smoking. Even second hand smoke can have a negative impact on both male and female conception rate.  Especially in women, smoking has been linked to increased risk of miscarriage and impaired fertility rates. Smoking can decrease sperm count in men, making the sperm more sluggish, and it can increase the number of abnormal sperm.
•    Heat and Sperm Count.  A 2004 study in the Journal of Toxicology and Environmental Health showed that a rise in scrotal temperature of just 1 degree(C) can reduce sperm counts by 40%. Men who worked with their laptop computers balanced on their lap for one hour had an average scrotal temperature increase of 2.7 degrees (C).