Boosting Fertility through Nutrition Morna Nelson FdSc, Dip ION, MBANT

Points to cover Does improving your nutrition really make a difference to fertility? Why it is so important? What do you need to help make a baby? The Basics- are you doing all these things already?

Why is good nutrition so important?

Healthy cells

Healthy womb

9 months of good nutrition….

Healthy pregnancy

What does it take? 3 month plan of pre- conceptual care Improve egg quality Improve sperm quality and quantity Toxin removal Boost nutrient reserves Change old habits

1: What does it take to make a baby? LOW GL CARBS Carbohydrates for energy production Choose complex low GL carbs for sustained energy release eg oats, vegetables, legumes Choose wholegrains eg rye, wholewheat pasta, wholegrain bread, brown rice Avoid simple refined carbs eg cakes, biscuits, pancakes, scones Eat little and often Eat breakfast

2:What does it take to make a baby? PROTEIN Eat protein every time you eat: Oily fish Eggs Pulses Beans Quinoa Nuts (sunflower, sesame) Seeds (oils) Limit: Chicken Red meat Ready meals Sausages Burgers Processed meats

3: What does it take to make a baby? FAT: Are you FAT deficient? Dry skin Cracked skin on heels or fingertips Hair loss Poor wound healing Dry, frizzy hair Dandruff Low mood Arthritis Irritability Soft or brittle nails Fatigue Difficulty losing weight High blood pressure PMS High cholesterol Breast tenderness

Eat plenty of Essential Fats Oily fish Olive oil Coconut oil Rapeseed oil Houmous Avocadoes Flaxseed Nuts Seeds

4. What does it take to make a baby? FEMALE HORMONE BALANCE Regular monthly cycle Indications of poor hormone balance: Irregular or anovulatory cycles PCOS Endometriosis Fibroids

How to balance female hormones Eat natural phytoestrogens regularly Choose from : Isoflavones found in legumes eg lentils, soya beans and chickpeas Lignans found in grains and vegetables eg flaxseed Coumestans found in alfalfa and mung bean sprouts Choose organic

Liver support Main organ of detoxification Need to excrete old hormones especially oestrogens Consider a detox programme to clear hormones and cleanse the body Digestive support

5. What does it take to make a baby? IT TAKES TWO…… Sperm quality Sperm quantity Affected by diet, stress, smoking, alcohol DNA protection Antioxidants : Vitamins A, C, E; Zinc and Selenium Eat a rainbow of colours daily Essential fats

6. What does it take to make a baby? NUTRIENTS A balanced diet? Folic Acid Vitamin D Zinc Omega 3 oils Antioxidant nutrients A,C,E, Zinc, Selenium B Vitamins Magnesium

SUPPLEMENTS Consider: Professional strength multivitamin and mineral High strength omega 3 oil (fish/flaxseed) Vitamin C Vitamin D

7. What does it take to make a baby? FLUIDS Clean water Herbal teas Grain coffees Instead of : Tea- tannins Coffee- caffeine

8. What does it take to make a baby? WHAT TO AVOID? Smoking Alcohol Caffeine Excess sugar Any form of drugs Stress!!!!!!!!

The Stress Effect

9. What does it take to make a baby? LIFESTYLE CHANGES Address stress Relaxation Regular exercise Adequate restful sleep Time for each other

10. What does it take? 3 month period of pre-conceptual care 1- Choose high fibre, low GL carbs 2- Eat little and often 3- Eat lean protein each time you eat 4- Eat plenty of Essential Fats 5- Eat natural oestrogens 6- Choose organic where possible 7- Eat a rainbow daily for antioxidants 8- Take quality nutritional supplements 9- Reduce tea and coffee, increase water 10- Change your lifestyle for the better

Tel: 0774 0555464 morna@mornanelsonnutrition.com