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

2. 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?

3. Why is good nutrition so important?

4. Healthy cells

5. Healthy womb

6. 9 months of good nutrition….

7. Healthy pregnancy

8. 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

9. 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

10. 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

11. 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

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

13. 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

14. 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

15. 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

16. 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

17. 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

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

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

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

21. The Stress Effect

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

23. 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

24. Tel: 0774 0555464 morna@mornanelsonnutrition.com