Diet, Exercise, Vitamins & Supplements

All machines need some type of fuel to function properly. Cars need gas, construction equipment needs diesel fuel, and furnaces need propane. The human body is no different. Our bodies need fuel to properly function–the only difference is the type of fuel needed. The fuel we put into our bodies is food and if we eat a poor quality of food, our bodies will not properly function. A poor diet can result in many various health issues such as diabetes, heart disease, obesity, and even infertility. A diet lacking in calories, protein, and vitamins can be a cause of infertility. In fact, a recent Harvard study of more than 18,000 women determined that certain foods actually may help improve fertility.

So what exactly does this so called fertility diet consist of?
Here are the recommendations that came from the Harvard study:

1. Avoid trans fat. Trans fat, or trans fatty acid, is a man made substance in which hydrogen is added to liquid vegetable oil to make it more solid. This type of fat clogs the arteries, harms the blood vessels, and can impede fertility, therefore it is imperative to avoid it.

2. Drink whole milk. Granted, whole milk has more fat than 1%, 2%, or skim milk but it appears that these other types of milk actually promote infertility. So, while trying to get pregnant, opt for whole milk.

3. Folic acid. This is extremely important to fertility because folic acid actual promotes the secretion of female sex hormones. Therefore, it is recommended that a woman takes at least 400 micrograms a day in the form of a supplement or by eating foods high in folic acid such as lemons, oranges, leafy vegetables, and peas.

4. Get plenty of iron. It seems as though iron promotes healthy ovulation but the iron should come from plant sources not meat sources. For example, beans, spinach, whole grain cereals, beets, and tomatoes are all high in iron.

5. Water, water and more water! Our bodies are comprised mostly of water so it is no surprise that drinking water keeps our bodies hydrated and functioning smoothly. When trying to conceive try to avoid caffeine laden drinks and sugary colas as they tend to promote infertility.

6. Avoid saturated fats and add more unsaturated fats. Both polyunsaturated and monounsaturated fats are good for the body because they cool inflammation, improve the body’s response to insulin, and promote fertility.

7. Attain a healthy body mass index (BMI). Body mass index is a measurement of the amount of body fat in relation to a person’s age, height, and weight. The optimal range for a woman trying to conceive is between 20 and 24.

8. Eat carbohydrates that digest slowly as opposed to eliminating carbs all together. Whole grains, beans, and whole fruits are examples of slow carbs. Eating these types of carbs will help to control insulin levels and blood sugar thereby promoting fertility.

9. Avoid soy products. Soy is known for its libido reducing properties and can therefore reduce your sex drive. A reduced sex drive will not help in the conception process.

In addition to these nine essential diet changes, there are also some extremely beneficial supplements that can be taken to increase fertility. Below is a list of some of the most common and effective supplements:

VITAMIN E
Known as the fertility vitamin, Vitamin E rejuvenates the endocrine system which in turn helps to normalize hormone production.

Foods high in Vitamin E:
~ liver
~ sunflower oil
~ pumpkin seeds
~ wheat germ
~ green leafy vegetables
~ watercress

Recommended supplement amount:
Start with 200 IU once a day and gradually increase up to 400 IU twice a day.

VITAMIN B6
This vitamin can help balance progesterone levels when taken for 6 consecutive months or longer.

Foods high in Vitamin B6:
~ chicken
~ beef
~ pork
~ liver
~ peanuts
~ fatty fish

Recommended supplement amount:
Between 50 and 200 milligrams once a day.

VITAMIN C
This is a water soluble vitamin that aids in iron absorption and helps to maintain healthy blood vessels, particularly those found in and around the reproductive organs.

Foods high in Vitamin C:
~ citrus fruits
~ sweet peppers
~ broccoli
~ juices

Recommended supplement amount:
Approximately 1,000 milligrams per day.

ZINC
A body that is deficient in zinc will produce lower levels of estrogen and progesterone, which are the important female sex hormones.

Foods high in zinc:
~ oysters
~ salmon
~ beef
~ chicken

Recommended supplement amount:
Between 15 to 30 milligrams per day.

VITEX or CHASTEBERRY
This is an herbal supplement that stabilizes the menstrual cycle and brings on the ovulation cycle.

EVENING PRIMROSE OIL (EPO)
This is another herbal supplement that creates good cervical mucus. This is important because it assists the sperm in traveling towards the egg.

Not every method of increasing fertility will work for everyone but the above lifestyle and diet changes are a good place to start. As always, it is imperative that you speak with your health care provider before beginning any type of vitamin or herbal supplement.