Fertility Faithfulness
By Kelly Jacqueline Ahearn
You follow the fertility schedule, posted it on the fridge, like Martha Stewart follows a crème brulee recipe. Your husband stopped smoking years ago and take the lap out of top when it comes to his Mac book Pro.
With tech developments on the up and up, our lifestyles have totally changed (and many of us Xennials can vouch for that). But on the other hand, we can’t be blaming ‘change’ for our lack of self-care. It’s time to pull our socks up and take control of how we eat and move. So, this is my advice on food and moves to fertilize.
Move: How can you exercise too much? Many of us fall into the category of weekend warriors (not exercising enough). It really is all about balance! And if you happen to be overweight and your screen time is off the charts (work and/or recreational), now is the time to start moving more.
If you are underweight, or on the cusp of being underweight, stressed out, have a job that requires early mornings and late nights, but manage to slip in an early morning workout and occasionally even after work (haha sleep much?). Now may be the time to actually move a little less and eat a little more.
When a women is overweight/obese this can be a factor in infertility. When a woman is underweight this may slow or even shut down the reproductive process. Women who are at risk for this happening are the following:
⇒Women with eating disorders – anorexia, bulimia and disordered eating (also exercise bulimia, yes it’s a thing).
⇒Women on very low-calorie or restrictive diets. Low calorie diets, restricted healthy fats and protein, result in restricting the ability to giving life. Particularly, if the woman has irregular periods
⇒Strict vegetarians often have difficulties as they lack important nutrients, such as vitamin B12, zinc, iron, and folic acid.
Food: We touched on weight and its effect on fertility, but your diet also plays a major role here. Here are the do’s and don’ts of fertility faithfulness
⇒DON’T eat trans fats: These are generally the manufactured kind i.e. processed foods such as crackers, cookies, ice cream, peanut butter and chips. Although, did you know that milk actually contains natural trans fatty acids that have been shown to be do-gooders. So, avoid processed food and start integrating more organic snacks into your diet to get your fill.
⇒DO use more unsaturated vegetable oils: Mono and polyunsaturated fats help to improve the body’s sensitivity to insulin. In simple terms, unsaturated vegetable oils stop sugar from hanging out in the bloodstream too long, because the build-up of this can potentially lead to damaging your cells i.e. diabetes.
⇒DO think plant based meals: No need to go all vegan on us. Meat is a great source of iron which you definitely need, although, eating more plants and basing meals around plant proteins such as beans, peas, soybeans and nuts, are considered a core element of the fertility diet!
⇒DO choose “slow carbs” not “no carbs”: Controlling blood sugar levels supports fertility, by choose carbs higher in fiber such as whole grains and fruits and veggies (i.e. keep the skin on that apple) can make a notable difference.
⇒DO drink whole milk: Studies suggest a link between lower fat dairy and infertility (a link NOT a cause).
⇒DO take a multivitamin that is geared toward mamas-to-be: Getting extra folic acid (400 micrograms a day) is just one of the most important vitamins you need!
⇒DO amp up your iron intake: Extra iron from plants is important- including whole-grain cereals, spinach, beans, pumpkin, tomatoes, and beets may help promote fertility. A little tip, if you add some vitamin C to these foods (think strawberries, lemon juice, red pepper, oranges) this will help the body absorb the iron.
I hope my lovely readers are a little more at ease now, naturally, it’s important for you take control of your own well-being by making small changes to your ‘food and moves’ routine. However, I strongly recommend to always work closely with a fertility specialist to ensure that the potential mom and pop to-be are in equally as good health.
*Dr. Kelly Jacqueline Ahearn, MS RDN CDN is the owner of Indigenous Nutritionist, a private practice and consulting startup based in NYC.
