The Natural Fertility Diet – How to Eat Healthy for Optimal Fertility
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Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you can make. Numerous studies have shown that specific changes to the diet can increase the chances of healthy ovulation, prevent recurrent miscarriage and support a healthy pregnancy.
Nutrition plays a big roll when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants which help to protect the egg and sperm from free radicals are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your healthy and fertility.
What is the Natural Fertility Diet?
This diet is called the “Natural Fertility Diet” because it consists of nutrient dense, 100% natural, whole foods. This diet represents a way of eating that supports the body to become healthy, balanced and fertile. You are what you eat, so if you are eating foods that are rich in vitamins, nutrients, enzymes, and phytonutrients you are going to see the effects on your health and fertility.
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The Science Behind the Fertility Diet
Harvard Reasearch
Harvard performed a recent study that showed an 80% decrease in infertility with the lifestyle changes made by switching to a fertility diet. Women who followed a combination of five or more lifestyle factors, including changing specific aspects of their diets, experienced more than 80 percent less relative risk of infertility due to ovulatory disorders compared to women who engaged in none of the factors, according to a paper published in the Nov. 1 issue of Obstetrics & Gynecology.
The women with the highest fertility diet scores ate less trans fats and sugar from carbohydrates, consumed more protein from vegetables than from animals, ate more fiber and iron, took more multivitamins, had a lower body mass index (BMI), exercised for longer periods of time each day, and, surprisingly, consumed more high-fat dairy products and less low-fat dairy products. The relationship between a higher “fertility diet” score and lesser risk for infertility was similar for different subgroups of women regardless of age and whether or not they had been pregnant in the past.
Dr. Weston Price and Dr. Brewer
The Natural Fertility Diet has also incorporated the research of Dr. Weston Price and Dr Brewer. Dr. Weston Price’s recommendations are based on Traditional Diets that were followed in times when humans were most fertile, before industrial foods. Dr. Brewer’s Diet has been shown to reduce the risks of pregnancy complications.
Natural Nutritional Practices for Healing
Nature has created foods to help nourish and feed the body. When the body is optimally nourished and unhealthy foods are avoided, the body is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue.
The cells in the body are constantly dying off and new cells are being created to replace the old cells. This is occurring in every organ, muscle, tissue, etc. of the body constantly. The building blocks of these new cells are provided from the foods that you are consuming. So the Natural Fertility Diet is also designed to help support a healthy body which in turn can heal itself and create healthier cells.
Benefits of a Natural Fertility Diet
Diet?
Keep in mind that this is not a diet to lose weight or gain weight unless that is what your body needs to do. This way of eating will balance out your systems and as a result your weight will be healthy. If you need to lose some weight, you lose some, if you need to gain some you’ll gain some.
The Natural Fertility Diet Nutrition Guidelines
- * Eat a lot of organic vegetables and fruits- Conventional produce contains harmful herbicides and pesticides which have been shown to negatively effect both male and female fertility. Studies have also shown organic vegetables and fruits to have more nutritional value.
- * Eat organic, grass-fed, raw dairy or eliminate dairy products – Organic, grass-fed, raw dairy is the best choice of dairy sources. But take note that dairy foods such as milk and cheese may be congesting to the body. In cases of congesting fertility issues such as PCOS and Endometriosis, they may aggravate the imbalance. Observe how your body does with it. Dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or hemp milks.
- * If you eat fish, eat only cold water fish – Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep water fish such as ahi tuna, swordfish, and Chilean sea bass due to there potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also when choosing salmon, avoid north Atlantic farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes.
- * Choose meat that is Grass Fed and Organic– Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominate conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein. If you are experiencing endometriosis you may want to reduce the amount of red meat that you eat as a study has shown a connection between high red meat consumption and endometriosis.
- * Choose only free range/Organic chicken – Like red meat, conventionally raised chicken is full of antibiotics and hormones which can have negative effects on hormonal health. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label. Ideally purchasing your chicken from a local farm with free-range practices is best.
- * Eat only grains in their whole, natural form – Whole grains are filled with fiber, important vitamins, and immune supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead choose whole wheat or sprouted bread, rice or whole what pasta, quinoa, and brown rice.
- * Eat high fiber foods with each meal – Fiber helps to regulate the blood sugar levels which helps to reduce fertility issues such as PCOS, immunological issues, and promotes healthy hormonal balance. Some examples of high fiber foods are fruits, vegetables, dark leafy greens, and beans.
- * No soy of any form unless fermented such as miso and tempeh – Soy foods have been shown to contain estrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance.
- * No refined sugars or fruit juices (unless freshly juiced) – Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively effect your immune system. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.
- * Drink lots of clean water – Be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled waters as some of the plastics in the bottle can contribute to hormonal imbalance due to there estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as many recent studies have shown tap water to be laced with harmful pesticides from agricultural runoff.
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Watch: Fertility Food Guide Pyramid |
Fertility Food Guide Pyramid
Fresh fruits and vegetables- Fruits and vegetables supply the body with minerals, vitamins, enzymes, antioxidants and phytonutrients. Eating a wide variety of produce and (eat as many different colors of produce as you can) will help you to get all of the different nutrients you need. I like to make a smoothie each day, which provides all of my daily fruit and many of my daily supplements and superfoods. I also strive to eat one big salad a day in addition to a dark green vegetable with dinner such as broccoli or swiss chard to up my vegetable and fiber intake. In addition drink fresh vegetable and fruit juices daily.
Protein- Proteins are needed for every function of the body. Protein can come from fish, organic poultry, organic meats, dark leafy vegetables, beans, nuts, seeds, grains.
Carbohydrates- Whole grain carbohydrates in their natural state are full of fiber. Fiber helps the body metabolize the excess estrogens out of the body. Examples of whole grain carbohydrates
Raw calcium foods – Getting plenty of calcium is important for an alkaline body (which is a more friendly environment for the sperm and fertilized egg). Calcium rich foods include sesame seeds, seaweed, almonds, quinoa, chia, raw organic dairy, yogurt, cottage cheese, and dark leafy green vegetables.
Fats-Fats are necessary for producing hormonal balance. Fats are not the enemy; they provide essential vitamins not found anywhere else. Be sure to include a variety of fats. This means no low fat diets. Focus on fats from both animal and plant sources. Believe it or not cholesterol and saturated fats are needed to produce hormones. Fats to avoid are hydrogenated fats.
Unheated sweeteners- Replace processed sugars with sweeteners such as honey or maple syrup. Avoid processed sugars like white sugar and artificial sweeteners like Nutrasweet or anything containing aspartame.
Natural Fertility Diet Daily Checklist
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Make sure to eat these foods everyday, here is a checklist to help you remember… |
Fertility Superfoods
Superfoods should be a part of every couples fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. Here is a rundown of 5 Fertility Superfoods you should know about:
Maca
Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.
Royal Jelly
Royal jelly is another fertility specific superfood which may help increase egg health, quality of egg, and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.
Royal Jelly is rich in vitamins, A, B, C, D,and E. It is also contains minerals including calcium and iron, all of the essential amino acids plus antibacterial and immune stimulating properties.
Royal jelly comes in capsules or in a base of honey. It can be taken everyday.
Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.
Spirulina, Wheat Grass, and Leafy Green Vegetables
UltraGreens is a Superfood blend that contains a mixture of leafy greens, wheat grass, spirulina, barley grass, and nourishing herbs which helps to supply the body with nutrients, minerals, vitamins, enzymes, and chlorophyll.
UltraGreens makes it easy to get your greens every day. UltraGreens is available in powder form and is the best tasting super green food available.
Easy Fertility Smoothie Recipe
1c raw milk or juice Blend and enjoy! |
Get Your Free Maca Fertility Superfood Recipes Here!
The Maca Fertility Superfood Recipes shares with you easy and fast ways to eat Maca and other fertility superfoods to help increase your egg health, balance your hormones, and prepare for conception with nutrient dense fertility foods.
Fertility Diet Q&A
How long does it take for the fertility diet to have it’s effect?
There is a constant cycle of cells renewing themselves in the body. The fertility diet has an impact on the entire body including digestion, hormonal balance, egg health, menstural health, and immune system balance. In order for true health and healing to occure it takes some timef for the body to shift and make changes. You should feel really good right away after starting the fertility diet. But for true long term effects the fertility diet needs to become a new part of your lifestyle and everyday life.
Can I still get pregnant if I am vegetarian or vegan?
Of course you can. But, if you are having fertility issues you may need to look at possible nutritional deficiencies of fat soluble vitamins as well as b12, iron and zinc which are mostly found in animal product foods. Also, it would be best to not eat processed soy meat substitutes as soy is a controversial anti-fertility food. If you are a vegetarian on the fertility diet make sure to include as many of the items on the check list, especially raw dairy, eggs, coconut oil and dark leafy greens.
Can I eat meat on the fertility diet?
Yes you can. Please make sure that your meat sources are grass-fed, and free of hormones and antibiotics. There are valuable nutrients that are found in clean meats that are necessary for healthy fertility such as zinc, iron, fats, b12 and protein. If you are experiencing endometriosis you may need to experiment with eating less red meats.
Is there a different fertility diet for men?
The way that men should eat in preparation for conception and to increase sperm count is not that different from women, but there are some nutrients that they need more than we do, so make sure to include those foods in their diet. They can also, benefit from the antioxidant rich fruits and vegetables, the hormone balancing properties of fiber and green vegetables.
I have PCOS and heard that diet has an impact. Is this fertility diet good for women who have PCOS also?
Diet can have a big impact on PCOS. It is one of the main natural therapies to help PCOS and its effect on fertility. To learn more about how to eat specifically for PCOS read the PCOS Fertility Guide.
References:
“Changes in diet and lifestyle may help prevent infertility”, Harvard University Gazette.2007 http://news.harvard.edu/gazette/story/2007/11/changes-in-diet-and-lifestyle-may-help-prevent-infertility/
Brewer, Tom, Dr. “Good Nutrition for Healthier Moms and Babies”. 2008 http://www.BlueRibbonBaby.org
Hass, Elson, MD. Staying Healthy with Nutrition. 2006
Reno, Tosca, B.Sc. The Eat -Clean Diet. 2007
Groll, Jeremy, MD. Fertility Foods. 2006
Linda, Page, Ph.D. Diets for Healthy Healing.2005
Packer, Lester, Ph.D. The Antioxidant Miracle. 1999
Hofmekler, Ori. The Anti-Estrogenic Diet. 2007
Black, Jessica, N.D. The Anti-Inflammation Diet and Recipe Book. 2006
Light, Luise, M.S. What to Eat. 2006
Bowden, Jonny, Ph.D. The 150 Healthiest Foods on Earth. 2007
Pitchford, Paul. Healing with Whole Foods. 2002
