Diet & Fertility
Are you thinking of starting a family this year?
Have you thought of how your diet may be impacting your fertility as a couple? Many vitamins and minerals are important factors in the conception process for women and men and without these present in our diet chances of conceiving are considerably reduced.
Zinc is an incredibly important mineral for women hoping to conceive and can very easily be deficient in the modern diet. It is needed for normal egg production in the ovaries and for your body to produce and use the reproductive hormones oestrogen and progesterone. The growth and development of the embryo depends on zinc.
Zinc is just as important for men as it is found in high concentrations in sperm. And it has been shown that reducing zinc in a man’s diet actually reduces his sperm count. If you’re trying to conceive you should aim to supplement with 30mg per day for you and your partner as part of a multivitamin and include lots of zinc rich foods in your diet.
Good food sources for zinc include whole grains, peas, nuts like cashew, brazil and almonds; pumpkin seeds and oysters.
Here’s a few tips to help you on your journey!
-Try to eat 5-7 portions of fruit and vegetables a day to increase important antioxidants in the body. B vitamins and fibre.
-Eat regularly every 3 hours and combine protein with carbohydrate to further slow down the energy release. Protein will also make you feel fuller for longer.
-Drink 1.5 L water a day, hydration essential for all reactions in the body.
-Cut out alcohol/smoking. Alcohol and smoking also reduces zinc absorption by the body and should be eliminated. As part of your fertility action plan.
-Try to reduce stress where possible & learn how to manage unavoidable stress. Adrenalin the hormone that is released during stress, is very powerful. It has many negative effects on general health including blocking your bodies ability to use progesterone.
-If you are worried about anything don’t hesitate to contact your GP who can point you in the direction of a specialist if needed.