
7 min read
Nutrition for Fertility
Author: Michelle Yandle, HPN Certified Nutrition Coach and advisor
Michelle Yandle is a HPN Certified Nutrition Coach and advisor
More by authorOften, when a woman decides that they would like to conceive a child, one of the first areas they may start to ponder is their diet. For some, this can mean strict rules and striving for the perfect diet, when in many cases a gentler approach may yield better results. There’s no one diet that we can prescribe to every woman when it comes to fertility – we’re all so different. But for many of us, the stress that goes along with an all or nothing approach, as well as the stress of our everyday lives, can harm our body’s overall health.
Eating for fertility is not just about what we eat but how. Here are a few tips to get you started.
Getting as many natural foods as possible
A healthy body is a happy home for those looking to grow a child within it. Eating as many natural foods as possible is a surefire way to see that you’re getting as many beneficial micronutrients and macronutrients as possible.
When it comes to natural foods, variety is also key. Consider different sources of protein including beans, legumes, animal proteins and protein powders such as Nuzest Clean Lean protein. Look at creative ways to get more variety into your fruit vegetable intake as well as incorporating all the colours of the rainbow as often as possible. This may seem like a no-brainer but it can be very easy to get stuck in patterns of having the same veggies over and over again. And don’t forget fibre! Carbs are not to be feared and starchy veggies, as well as whole grains and legumes, can provide us with rich sources of fibre to keep our gut and the microbiome within it, happy and healthy.
Overall, studies continue to show that a “Mediterranean style” way of eating (one rich in a variety of whole foods as above) continues to help women to be their healthiest selves’ pre-pregnancy and beyond.
Covering your bases with supplementation
Good Green Vitality is my ultimate go-to. Not only will it fill any nutritional gaps, it also contains key ingredients such as vitamins B3, B6 and B9, along with a larger dose of your key adaptogens for stress support, rhodiola and ashwagandha. Also, be mindful of getting a good amount of omega 3 fats either through supplementation or regular consumption of fatty fish such as salmon, or tuna. When purchasing canned fish, aim to find the ones in pure olive oil as these will provide a double whammy with the monounsaturated fats of olive oil as well. Good plant-based sources of omega 3 are linseed (flaxseed), chia seeds, walnuts and hemp seeds.
Eating intuitively and mindfully
Slowing down, sitting down, removing work and electronic distractions and enjoying the company of others are all going to be of benefit when it comes to peaceful eating. Generally, eating intuitively is two-fold. It’s about eating with ‘attention’ and ‘intention’. Intentional eating means that we’re listening to our body’s cues of hunger and fullness and tuning in to what our body needs and wants prior to eating. By eating with ‘attention’ we’re slowing down, chewing our food properly and removing distractions from the eating environment. Taking the time to enjoy eating with others is a form of connection that nourishes our spirit as well. All these things can help our bodies to see the eating experience as a pleasant experience and remove stress from the dinner plate which can impact our health and fertility. It’s also the ultimate way to truly listen to our body’s signals and enjoy and understand what it needs. When re restrict too much, and do not honour our body’s hunger signals this can send an unwanted message to our bodies that we’re in a state of stress and negatively impact our hormones. Be kind, to yourself and nourish it as it needs.
Ditch the guilt
One of the biggest things that can negatively impact conception is stress. We have enough stress in our lives as it is and so if at all possible, please don’t stress about what you eat! Amongst other things. Aim to get as many natural foods as possible and know that no one food in isolation can negatively impact your health. It’s what we do most of the time that matters. Rather than beat yourself up over it – truly enjoy all foods, with gratitude and move on. Do the best you can as often as you can and then make peace with what I like to refer to as ‘soul foods’ when they occur. All foods can fit into a healthy diet and having a healthy relationship with food is going to have a much more positive effect on our health than strict diets and shame.
And so, while there are several things that can have a negative impact on fertility including our age; whether or not we smoke, the amount of stress in our lives, alcohol consumption and exposure to environmental pollutants. Having a healthy relationship with food including getting enough of what your body needs nutritionally are key ways to send a positive message to your body as well as to your current and/or future children! And so, while you’re supporting your own body’s health you’re also setting up some positive habits for anyone watching.
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
Beyond Distractions: The Ultimate Guide to Focus and Concentration with Top Nutritional Tips
Boost your focus with 'Beyond Distractions' by Megan Jones. Discover effective concentration tips and nutritional advice for better cognitive health.
min read
Fuelling Resilience: Nourishing Your Body to Combat Stress + 10 Top Tips and 5 Top Nutrients to Help!
Boost resilience against stress with Megan Jones's insights on nourishing the body. Learn the top tips and essential nutrients, like magnesium and zinc, to combat stress effectively with Nuzest's Good Green Vitality
min read
An Introduction to Healthy Ageing – Our 4 Part Series and Must-See Articles
Unlock the art of healthy ageing with Megan Jones' blog series. Learn how diet, protein, and lifestyle impact longevity, and gain practical tips for vitality at every age. Dive into the science of nutrition for a life full of health and independence.
Unlock the art of healthy ageing with Megan Jones' blog series. Learn how diet, protein, and lifestyle impact longevity, and gain practical tips for vitality at every age. Dive into the science of nutrition for a life full of health and independence.
min read
The Lifelong Nutritional Journey: Nourishing Every Life Stage
Join Megan Jones as she delves into the critical role of nutrition from conception to our golden years. Discover how dietary choices shape our health and how Nuzest's Good Green Vitality can bridge nutritional gaps at every stage.
min read
Lifestyle as Medicine + top tips to help prevent lifestyle diseases and optimise your health!
Discover the deep connection between lifestyle and health. The World Health Organization emphasizes holistic well-being beyond just physical health. Learn how daily habits, from diet to sleep, impact our risk of chronic diseases and how modern insights align with ancient wisdom. Embrace a lifestyle that promotes longevity and well-being.
Discover the deep connection between lifestyle and health. The World Health Organization emphasizes holistic well-being beyond just physical health. Learn how daily habits, from diet to sleep, impact our risk of chronic diseases and how modern insights align with ancient wisdom. Embrace a lifestyle that promotes longevity and well-being.
min read
Mind The Nutritional Gap
Modern lifestyles lean towards processed foods, creating a nutritional gap despite available healthy options. This piece explores the reasons and emphasises supplements like Good Green Vitality as a potential remedy.
Modern lifestyles lean towards processed foods, creating a nutritional gap despite available healthy options. This piece explores the reasons and emphasises supplements like Good Green Vitality as a potential remedy.
min read
Navigating Healthy Ageing with the Power of Protein
As we age, it's inevitable that our bodies change. However, embracing proper nutrition and an active lifestyle can greatly influence the rate and manner of these changes. With the UN proclaiming 2021-2030 as the “UN Decade of Healthy Ageing”, it’s clear the spotlight is on the significance of healthy behaviours throughout life.
min read
Ageing Gracefully: Unveiling the Power of Immunity-Boosting Habits for Healthy Ageing
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
min read
An Introduction to Gut Health & Nutrition – 5 Must See Articles
Gut health significantly affects overall wellbeing, influencing brain function, immunity, and metabolism. A balanced gut microbiota, influenced by diet and environment, can potentially enhance health, aid digestion, and reduce allergies. The roles of probiotics and prebiotics in gut health are also discussed.
min read
Probiotics vs. Prebiotics
Unleash gut health with probiotics and prebiotics! Strengthen digestion, immunity, and overall well-being. Try Nuzest's Good Green Vitality for convenient support with 8 billion CFU of probiotics. Take charge now!
min read
The Link Between Gut Health & Allergies - Plus 5 Top Tips to Help
Discover the link between gut health and allergies, and how the gut microbiome influences the body's immune response to allergens. Learn how adopting a balanced diet with prebiotics and probiotics can support gut health, reducing the risk of allergic reactions. Explore solutions for allergy relief and fostering a healthier gut with Nuzest’s multi-nutrient formula, Good Green Vitality.
min read
The Gut Connection: How to Improve Your Digestion and Gut Health in 6 Steps
Discover the significance of gut health and its impact on digestion and overall well-being. Learn six practical steps, including maintaining a balanced diet, staying hydrated, managing stress, and using antibiotics wisely, to promote a healthy gut and enhance vitality.
min read
Does Gut Health Affect Your Immune System? | Do These 6 Things
The gut microbiome, which consists of trillions of bacteria in our digestive tract, plays a crucial role in supporting our immune system and overall health. Consuming probiotics and prebiotics, staying hydrated, managing stress, limiting processed foods, and engaging in outdoor activity and exercise are effective strategies to promote a healthy gut and enhance immunity.
min read
How To Build A Smoothie
Surely making a smoothie isn’t rocket science, right? You throw some stuff in a blender, blend it and voila you have a smoothie. Kinda, but also not. A well-crafted smoothie is a beautiful thing. Tasty and satisfyingly nourishing. Great fuel that’s easy to digest and keeps you going. So how do you build this beautiful thing you ask?