The old saying “you are what you eat” is true, especially when it comes to getting pregnant. According to nutritional experts, what you eat affects everything from your blood to your cells to your hormones. If you are considering starting or adding to your family in the near future, it may be time to work on your current eating habits…
According to the American Pregnancy Association, you should allow three months to a year for dietary changes to truly take root. If you have already started on the baby-making journey, there is no reason to worry – it’s never too late to make some dietary changes. Now is the time to get your diet into shape.
Rethink Refined Carbs
Carbohydrates may no longer be considered a dietary concern, but that doesn’t mean you should eat them with reckless abandon. Lots of refined carbohydrates, like white bread, white rice, and pasta won’t directly decrease your chance of getting pregnant but they will shortchange your body. The refining process takes away key nutrients from grains. It is important to note that among those lost are several that boost fertility, such as iron, antioxidants, and B vitamins.
A woman trying to conceive should strive to fill her diet with many nutrient-rich foods and whole grains are a great place to start. You should strive for about 6 ounces of grains a day, and at least 3 ounces should be whole grains. That’s nearly the equivalent of a cup of whole grain cereal for breakfast and a few pieces of whole wheat sandwich bread at lunch.
If you have PCOS, polycystic ovary syndrome, the most common cause of infertility in women, pay extra attention to whole grains. PCOS is a hormonal imbalance that can get worse when insulin levels in the bloodstream surge. The main culprits behind big insulin spikes are refined carbohydrates. When women with PCOS eat too many refined carbohydrates, insulin flows into the blood, feeds back to the ovaries, and can lead to irregular ovulation.
Eat Your Fruits and Veggies
Fruits and vegetables are really Mother Nature’s multivitamin. Not only do they deliver a wealth of vitamins and minerals, they are also overflowing with free-radical-busting micronutrients, like phytochemicals and antioxidants. The best way to take advantage of Mother Nature’s nutritional boost is to eat brightly colored fruits and vegetables, like blueberries, red peppers, and kale. The more vivid the color, the more nutrient-packed the produce. Restock your fruit and veggie bins weekly, taking advantage of fresh seasonal selections and try to get about 2 cups of fruit and 2 1/2 cups of vegetables each day.
Consume More Fish
Be sure to include fish and seafood in your daily diet. Fish have essential fats called omega-3 fatty acids, which your body needs for optimal fertility. Studies show that Omega-3s are especially important for a baby’s brain and eye development. Omega-3s also have many other pregnancy-related benefits, including lowering your risk of pre-term birth, reducing your chance of preeclampsia, and easing depression.
Omega-3 fatty acids can be found in an assortment of marine and plant-based sources. It is important to remember, however, that the omega-3s in seafood have long-chain fatty acids that plant-based omega-3s (like walnuts and flaxseed) do not. To get the most out of omega-3s, eat cold water fatty fish like salmon, tuna, sardines, or herring a couple of times a week.
If you don’t like the taste of fish, try fish oil supplements. You should to talk to your doctor first though, to find out how much you should take.
Switch Protein Sources
Protein is a significant part of a healthy diet, but many Americans rely too heavily on meats, such as beef, pork, and chicken, to get their daily protein. Experts say that replacing a serving of meat each day with vegetable or dairy protein such as beans, peas, soybeans or tofu, or nuts can actually increase fertility. These choices are usually lower in fat and calories than a juicy steak or fried chicken, so they can help maintain a healthy weight.
Watch Out For Listeria
Listeria is a harmful bacterium found in soft cheeses, ready-to-eat meats, and unpasteurized dairy products. Pregnant women are at least 20 times more likely than other healthy adults to get sick from eating listeria-laced food. This is important information for those who are trying to conceive, because listeriosis (the infection caused by listeria) can cause a miscarriage early in the first trimester.
You can kill listeria by heating foods in the microwave until they’re piping hot. To lower potential bacteria growth on leftovers, be sure to set the refrigerator’s temperature at 40 degrees or below. Pitch any food that has been sitting at room temperature for more than two hours. There are several foods that should be avoided completely, such as refrigerated smoked seafood (like lox), raw sushi, refrigerated pâté or meat spreads, soft cheese made from unpasteurized (raw) milk, and other unpasteurized dairy products.
Curb Caffeine
The research on whether caffeine can affect fertility is mixed. As a rule, experts tend to agree that low to moderate caffeine consumption (about two 8-ounce mugs of coffee a day) won’t get in the way of getting pregnant. You might want to completely cut out caffeine however, if you’re having difficulty conceiving or undergoing in vitro fertilization. Until research proves that caffeine intake doesn’t affect fertility, perhaps it is best not to take a chance. The American Pregnancy Association says that caffeine can also hinder your body’s ability to absorb iron and calcium, and advises giving it a pass.
Going cold turkey and eliminating all caffeine at once can cause nasty headaches. So if you decide to kick your caffeine habit completely, you might want to do so gradually.
Drink Alcohol Sparingly
Most nutritional experts say that a glass of wine or bottle of beer once in a while probably won’t hurt your odds of conceiving. It is imperative, however, to make sure you are not already pregnant because alcohol can harm a developing fetus. The time to be a teetotaler is between ovulation and menstruation. In fact, the safest time to have a worry-free drink is the day you get your period.
With that being said, if you have irregular cycles (which can make it harder to know when you’re ovulating) or typically have trouble conceiving, it is best to play it safe and avoid alcohol altogether. Although research studies of the effects of alcohol on fertility are inconclusive, some do show a slight link between drinking and difficulty conceiving.
The good news is that by making a few dietary changes now (some are simple and some may be more challenging), you may improve your chances of conception and a healthy baby. If you and your partner are having trouble getting pregnant, find a reproductive specialist sooner than later. If you live in Southeast Texas, the Center of Reproductive Medicine (CORM) can help you achieve your goal of building a family. The professional staff at CORM will work closely with you to choose the most appropriate fertility treatment program for your individual reproductive medical needs. If you are looking to take control of your fertility, make an appointment with one of our compassionate and highly trained infertility doctors today. CORM serves the greater southeast area of Texas with full-service fertility clinics in Houston, Webster, and Beaumont.