Kiddipedia
Are you planning on trying for a baby soon and want to be the healthiest version of yourself but don’t know where to start?
The preconception period is a critical stage for the development process of the baby. Not only can poor maternal health, lifestyle choices and diet lead to impaired fetal and infant growth but it can also lead to poor birth outcomes and long-term effects on cardiovascular and metabolic disease in the growing baby.
Our overall health and wellbeing can also affect a woman’s ability to conceive – A recent study released from Harvard University (link below) stated that certain diet and lifestyle factors could also help infertility associated with one of the most common causes – problems with ovulation. They added that the impact of stress and over-exercising also had a negative impact on our hormones and fertility.
These results scream to me we must treat the preconception period holistically by addressing our health as a whole – our mind, body and soul.
Common factors that can make conception difficult include:
High levels of stress/inflammation lead to cortisol imbalances
Poor diet
Thyroid problems, especially Hypothyroid and Hashimoto’s
Poor lifestyle choices, e.g cigarette and alcohol consumption
PCOS (Polycystic Ovarian Syndrome)
Metabolic syndrome, pre-diabetes, diabetes
Microbiome disruption leading to changes in the vaginal microbiome
MTHFR genetic changes
Certain genetic blood disorders
Factors in the partner, i.e., low sperm count or poor motility
It can be confusing knowing where to start if you want to prepare for the possibility of pregnancy. From a nutritionist’s perspective, a great place to start is to improve your diet. With that being said, nutrition is not a one-size-fits-all topic as we all have unique chemical and biological designs, and we would all benefit from a customised plan. However, there are food choices that can boost our fertility, balance our hormones, and improve our overall health to prepare for conceiving.
How long before trying to conceive should you improve your diet?
It can take approximately 100 days for a woman’s egg to mature before ovulation and 72 days for a man’s sperm to form. Including this in the equation, a 3-month period of optimal nutrition as a couple will allow the healthiest possible sperm and egg to form – therefore, it’s essential to be aware of good nutrition before you conceive.
Five key nutrients for preconception:
Omega 3 Fatty Acids:
Omega 3 fatty acids are not referred to as “essential fats” for no reason. They are responsible for supporting healthy reproduction in both men and women. For women, the fats are required where any reproductive issues are identified, they are also required for regulating immune cells and for the healthy development of an egg.
Zinc
Zinc is an essential trace mineral found in all human living cells and is required for healthy reproduction processes.
Iodine
Iodine is also an essential trace mineral, like zinc, required during the preconception phase for both men and women. Iodine is required for both the function of the thyroid gland and the production of thyroid hormones – both essential processes that can potentially impact or support your chances of conceiving and having a healthy pregnancy.
Vitamin C
Vitamin C is an antioxidant responsible for reducing damage to the sperm and similarly to zinc, can also improve sperm motility. Vitamin C also plays a role in maintaining the ovaries, therefore is essential for egg development and the release of the egg from the ovary – essential for falling pregnant.
Folate
Folate is often referred to as the most essential of all nutrients during pregnancy. It is well known for the role it plays in preventing neural tube defects and spina bifida in the developing foetus, it is also essential for egg quality in women. The neural tube closes at just 4 weeks following conception, therefore building your stores within preconception is vital. Although food sources are the best way to build your nutrient intake, supplementation is often required for additional support. Folate can also impact a man’s reproductive health by improving sperm quality.
Aside from increasing your nutrient-dense food in the preconception period, other factors that should be taken into consideration include:
Hormone Health
Gut health
Reducing environmental toxins
Movement
Stress Management techniques
Understanding your cycle
General Health Check-ups
Remember, preconception care is not just for females, male health is just as important.
To learn more about how to support your health holistically in the preconception period, The Holistic Pregnancy Preparation eBook will provide you with guidance on how to prepare your mind, body and soul for this significant time in your life.
Visit: https://www.motherunearthed.com/product-page/holistic-preconception-preparation
Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/
