You fell in love, tied the knot and wished to live happily ever after. And then like a bad dream, you and your spouse find yourselves struggling to produce a little prince or princess. So sad, isn’t it?
A survey conducted by a prestigious pharmaceutical company revealed that one out of 10 Filipino couples have infertility problems.
The Mayo Clinic defined Infertility as not being able to get pregnant despite having frequent, unprotected sex for at least a year for most people and six months in certain circumstances.
While some factors that cause infertility cannot be controlled, diet and lifestyle are controllable factors that can be improved to help a couple conceive.
• Aim for a normal BMI or body mass index of 18.5 to 24. This means you should be within a healthy weight range according to your height. Being overweight and underweight can cause hormonal imbalance that could disrupt a woman’s menstrual cycle and stop ovulation. Underweight men may decrease sperm count and function. Low sperm count and slow motility can also be brought about by being overweight. It is best to consult a registered dietitian for proper weight management.
• Cut down on caffeine intake. Consuming more than two cans of soda or two Grande-sized coffee can delay conception. Other beverages that contain caffeine are tea, chocolate and energy drinks. A serving per day is enough if you need a dose of caffeine to perk up your senses in the morning.
• Zinc is not only a mineral but also acts as an antioxidant that prevents sperm damage. Zinc deficiency causes your sperm count to decrease. Good sources of Zinc are lean meat, beans and dairy products.
• Women should increase iron stores to ensure optimal ovulation. It is important to have sufficient iron stores even before conceiving to ensure a healthy baby in the future. Lean meat, egg yolk, dark green leafy vegetables, raisins, prunes, whole grains, beans and iron-fortified cereals are good sources of iron. If you consume plant sources of iron, it is best to eat foods rich in Vitamin C like citrus fruits and fresh juices, berries and bell peppers to enhance absorption.
• Load up on antioxidants, vitamins and minerals from fruits and vegetables. Eating two servings of fruits and three servings of vegetables everyday will help protect the sperm cells and egg cells from being damaged. Vitamin and mineral deficiencies can cause difficulty in fertilization and implantation of a woman’s egg.
• Vitamin D or what I call the sunshine vitamin is essential for the formation of the egg cell. It also helps in controlling insulin in the body. Insulin resistance and elevated blood sugar level may disrupt the process of releasing egg during ovulation. Ten minutes of daily sun exposure in the morning can increase Vitamin D stores. Dairy products, beef, egg yolk and fatty fishes like salmon, tuna, mackerel and sardines are rich sources.
• Although folic acid cannot make you fertile, it is important to consume dark leafy vegetables and fortified grains as well as take supplements before conception. This will prevent your future baby from having neural tube defects which affects the brain, spine and spinal cord.
• Extreme exercise and sports may cause a woman to become underweight and have hormonal imbalance that will disrupt the ovulation cycle. Extreme physical activity also affects the testosterone level among men. Low levels of the hormone testosterone decreases sperm count. Thirty to 60 minutes of moderate exercise on most days of the week is enough to achieve a healthy weight and decrease health risks.
• Avoid smoking, alcohol and illegal drugs. These substances damages the sperm and causes low sperm count. Consult a medical doctor if you are suffering from addiction to any of these substances.
• Finally, whenever I counsel couples who come to me for fertility diets, I always encourage them to support each other, communicate, de-stress, pray, be partners in pursuing a healthier lifestyle and try to find joy in their season of waiting. Take it one step at a time starting with a healthy diet and lifestyle.
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