Eggs and sperm, like all of your cells, are made from the nutrients found in the foods you eat. There is ever-increasing evidence to support the importance of good nutrition for fertility. Crucial nutrients such as zinc, selenium and essential fatty acids, often lacking in today’s diets, are vital to optimise sperm and egg quality.
Our top tips to optimise your fertility:
– Eat a wide variety of whole foods. To ensure that you are eating a wide range of the nutrients known to be important for fertility and health, try to include plenty of different vegetables, wholegrains, nuts and seeds in your diet. Avoid sugary and processed foods where you can and swap them for healthier treats like fruit.
– Check your stress levels. Higher stress levels can have a negative impact on both male and female fertility. If you feel that your stress levels are higher that they should be, try taking more active steps to manage them. Acupuncture, mindfulness or breathing exercises and gentle exercise can all help.
– Keep hydrated. Most of us need to drink at least 1.5 litres of water daily. Try to drink water throughout the day and avoid sugary soft drinks, diet drinks and juices. Drinking caffeine can contribute to sperm abnormalities, delay conception and increase risk of miscarriage. Try to limit yourself to one cup of tea or coffee per day and replace with herbal teas or water
– Reduce your exposure to toxins. Both smoking and drinking alcohol increase levels of harmful free radicals and can damage fragile genetic material in eggs and sperm. Stop smoking if possible. Acupuncture and hypnotherapy may help. Both men and women should avoid drinking alcohol while trying to conceive, as alcohol can cause a decrease in sperm count and motility and can delay conception in women. A limit of 5 units per week is recommended while trying to conceive.
– Get regular, gentle exercise. Taking gentle exercise at least three times per week will help support weight management and keep stress levels in check. Men should avoid intensive exercise, in particular cycling and triathlons, as these are known to raise scrotal temperatures and damage sperm. Being underweight and overweight can both have a negative impact on fertility. Aim to have a BMI of between 20 and 25.
Nutrition for female fertility
A comprehensive nutritional programme can help with many common female problems that contribute to infertility such as PCOS, endometriosis and fibroids. The right nutrients can address any nutritional deficiencies and help normalise hormone levels, establishing optimal conditions for conception and implantation.
Nutrition for male fertility
General health, weight and nutritional status can have significant influence on sperm quality and quantity. Selenium, zinc and other nutrients and been shown to improve sperm count, morphology, and motility. Antioxidant nutrients can also play an important role in reducing elevated levels of sperm DNA fragmentation, thereby increasing chance for fertilisation, embryo development and successful pregnancy.
If you would like support in optimising your fertility, call us on 01-4020777 or email at info@glenvillenutrition.ie
