Lifestyle Changes You Should Make, and Avoid, if You are Facing Infertility
Every year there is approximately 6 million women in America that are facing infertility. Recent research shows that there is a significant association between diet & exercise and fertility. Diet influences egg and sperm health as well as ovulation, and exercise improves the ability for muscles to respond to insulin. Many women are diagnosed with Polycystic Ovarian Syndrome (PCOS). This is when your body becomes insulin resistant. The PCOS condition can be reversible with proper diet and exercise.
So what foods and lifestyle changes should you make to become pregnant?
Avoid tans-fats and saturated fats - Trans fats are artery clogging fats are commonly found in commercial products and fast food. Saturated fats are commonly found in read meat and other sources. You need to look at getting your protein and minerals from other sources like vegetables. Use more unsaturated oils like vegetable, olive and canola in your cooking.
Eat more vegetable protein - It is better to get your proteins form vegetables like beans and nuts and consume less animal protein. Getting enough of the proper proteins is the most important part of your diet
Eat more whole grains - You should be eating more unrefined carbs instead of highly refined carbs. Refined carbohydrates boost your blood sugars and insulin which causes PCOS.
Watch what you drink - You really need to skip the sugared sodas because of the effects on blood sugars. Also drink coffee, tea, and alcohol in moderation.
Eat and drink dairy products - While trying to conceive go ahead and have whole milk, ice cream, and full fat yogurt in your diet. Substitute this temporarily instead of having your skim and low fat dairy products.
High-fat dairy products carry over some of the pregnancy hormones of cows and are high in protein. If consumed in enough quantities it can influence the reproductive system in people. Remember though to do everything in moderation.
Take your vitamins - Look for supplements that contain your B vitamins and folic acid and get plenty of iron. It is best to get iron from fruits, vegetables, beans, and supplements instead of red meat. Folic acid and iron are very important in the normal maturation of the egg prior to ovulation.
Exercise - If you are overweight, you need to lose 5 -10 percent of your body weight. Now is the best time to start an exercise routine. If you are already lean don’t over exercise. Over exercising may lower your tendency to have regular ovulation.
So, what should you avoid?
Alcohol — Alcohol effects the folic acid.
High-fat and trans-fat foods - Because of its effects on ovulation and long term health.
Potentially toxic seafood - Shark and tuna
Raw dairy products - Because of rare infectious diseases.
Simple Carbohydrates - Like cakes and doughnuts, because they have no nutritional value and stimulate insulin.
Caffeine - Is associated with decrease in uterine blood flow. It is best to avoid caffeine pre-conception because it may prevent the implementation of a developing embryo. Additionally, there have been studies that show high caffeine intake increases the risk of miscarriage and low birth-weight babies.
Stress - Has been associated with irregular ovulation.
The best advice is to seek pregnancy with a healthy mind, body, and spirit. In order to do this you must eliminate stress and make changes in your lifestyle. If you would like to learn more about Polycystic Ovarian Syndrome (PCOS) and how to overcome it, check this out.
Tags: blood sugars, infirtility, nutrition & health, PCOS, polycystic ovarian syndrome, pregnancy, saturated fats, Stress Management, trans fats, vitamin B, whole grains
