Top Tips For Fertility Nutrition And Activity Strategies
- Tips For Starting a Healthy Fertility Diet
- Superfoods That Help Boost Your Fertility
- 5 Healthy Smoothie Recipes For Fertility
- Reasons to Consider Hydrotherapy For Fertility
- Avoid These Unhealthy Habits During Fertility Treatments
- The Caffeine Debate: Is it Bad For Your Fertility?
- Top Foods With Folic Acid for Fertility
- Top Herbs to Take When You Want to Improve Your Fertility
- Yoga Poses That Help Boost Your Fertility
Tips For Starting a Healthy Fertility Diet
After researching superfoods and your options, you may have decided to give fertility dieting a go before moving to chemical options.
If this sounds like you, you may be hitting a brick wall on starting that fertility diet and what the best methods are.
Here are a few tips for starting a healthy fertility diet, sticking to that diet, and maintaining ongoing meal plans that will work for you and your needs.
Create a Food Checklist
The first thing you can do to make sure you are starting your healthy fertility diet on the right track is to create a food checklist.
You do this by finding a master list of superfoods and fertility based foods.
Your doctor may have this, and if not, you can find them on multiple fertility sites and natural eating sites.
Using a blackout pen, mark out the foods you do not like or can not find. Mark off ones that you have allergies to as well. This will leave you with a solid list of foods that will help you with your fertility and that you will actually eat.
Menu Plan for the Week
Once you have a food checklist of the foods you will eat and the ones you can buy, then you can begin menu planning.
When you do this plan out everything. Make sure you have your breakfast, lunch, dinner, and snacks planned. This will make staying on the diet easier ad will also make your meal preparations easier as well.
Think about slow cooker meals, freezer meals, and make ahead meals as well to keep you from spending too much time in the kitchen or getting off track and eating out.
Look for Superfoods
When you are making that checklist and going by a meal plan, look for the superfoods and work with them first.
You want to get as many of the nutrients for your fertility plan as possible. In fact, going with superfoods is even more important with fertility because you want to get in as much as you can in as large a dose as you can.
Superfoods give you that option and help you build your nutrients faster.
Have Your Highest Superfoods First
Make sure you are eating your highest potency superfoods first.
This means you should be trying to add things like spinach to your morning omelet or making a smoothie or juice out of the superfoods that can pack a real punch.
The idea is to get the most nutrient and fertility assisting supplements into your diet as early as possible in the day so they can get to work.
By putting these tips into practice, you can make sure that you are starting your diet off on the right foot.
They also will help you maintain your diet and stay on track. Remember to track your diet for any questions or advice your doctor may have to make the diet better and fitted more specifically to your fertility needs.
Superfoods That Help Boost Your Fertility
Fertility is a major issue for many women and couples.
The problem is that IVF and other fertility treatments can cost thousands of dollars and may or may not work.
You also are limited to a certain number of attempts with certain treatments. If you are trying to avoid the high costs as a last ditch effort, or if you want to avoid the chemicals in fertility drugs, you may want to consider superfoods.
Superfoods can boost your fertility when you stick to certain ones and have them at least once to three times a day. Here are a few of those superfoods and the easiest ways to incorporate them into your diet.
Bananas are a key fruit you should be having in your fertility superfood list.
Not only does this fruit pack a punch with potassium, it also has B6. You may be wondering how bananas actually help your fertility chances.
The bananas actually help to regulate your hormone levels. This is vital to ensure proper egg production.
If you and your partner are both doing fertility diets and superfoods then know that bananas will also help males with sperm count and strength.
Almonds are full of folic acid, protein, and vitamins that can help boost your fertility.
You can eat them raw, but a favored way of eating them is as an almond butter. You can make your own by soaking almonds overnight to soften them and putting them in the blender.
If it seems dry, add some olive oil a drizzle at a time. You can combine the almond nut butter with bananas on some toast or an english muffin for a power packed option for breakfast or a snack.
Citrus fruits are an ideal way to pack a punch for your fertility diet. Ideally this is good for both partners, but it is a great food for males.
The reason is related to what the Vitamin C in the citrus fruits can do for the sperm. It makes the sperm quality stronger, improves the quality, and helps keep the sperms from clumping on their way to the egg.
The Vitamin C is also ideal for females to help with overall health and immune system.
When you are looking at superfoods to help boost your fertility, you may think of salmon first.
Though it is good, there is another fish that is more powerful. Mackerel can help your male partner by helping the sperms mature fully.
This means it can help with fertilization of the egg and help the sperm reach the egg easily. It can help with female health by giving you the omega oils that you need to function and keep your reproductive system running strong.
There are many other superfoods, and you can always add them to your recipes.
5 Healthy Smoothie Recipes For Fertility
Smoothies are increasingly popular and easy to find already prepared.
The problem is, if you are working on your fertility, then you may want a smoothie designed for that purpose.
You could go to a smoothie chain or health food store, but unless you know exactly what is in it and what you need it can still be difficult. Instead, consider making specific and easy smoothies at home that are bursting with nutrients for fertility.
Citrus and Banana Smoothie
Oranges, clementines, grapes, and bananas make an ideal smoothie for fertility assistance.
This smoothie includes folic acid, superfoods, and has a jolt of vitamin C.
You also get potassium and some protein. You can boost the healthy value of this smoothie by adding greek yogurt to give it some thickness. Remember, you can keep this vegan by using a nut based greek yogurt as well.
An all green lunchtime smoothie is an awesome way to get the nutrients you need in one packed smoothie.
For example, you can add kale as well as spinach, green tomato, and other leafy greens. To take away the flavor of a harsh green, consider adding some vegetables like carrots or even a splash of fruit from oranges or apples.
This will give you what you need and make sure you get all the vegetables you need in a day as well. Keep in mind, vegetable intake is an issue for some people and this would be a great way to jump that hurdle and get what you need.
Banana, Mango, and Vanilla Smoothie
Bananas are packed with potassium and folic acid. Mangos have a multitude of vitamins and nutrients.
Combine these two fruits together and create a very smooth very hearty smoothie that can give you that tropical punch in the morning.
You can dress up this smoothie or change it up a bit by adding vanilla powder. Give it an extra spicy kick that will get your system moving by adding some ground ginger.
Cinnamon, Mango, and Peach Smoothie
Mango and peaches are great options for vitamins and minerals from a solid fruit source.
If you are in the southern United States you may be able to find both of the fruits year round. To give you an immune packed smoothie with blood sugar control benefits, add cinnamon.
You can use fresh ground cinnamon from the stick or cinnamon powder. Make sure that the powder is organic.
Mixed Berry and Greens
If you want to get in all your fruit and your greens in one go while making sure you are reaping all the benefits of folic acid and iron alongside vitamins then go for a mixed berry and greens smoothie.
This smoothie usually contains several types of berries like blackberries and strawberries alongside greens like kale and spinach.
You can take these five smoothie recipes and revolve them out or find the ones that taste best to you.
As long as you are getting at least one of these a day, you will be helping your fertility and moving towards your goals.
Reasons to Consider Hydrotherapy For Fertility
Hydrotherapy is something you may have heard of, but aren’t sure how it can help you for your fertility needs or if it can help at all.
Hydrotherapy is water based or pool based exercises and therapy treatments that help a number of different issues and ailments.
Here are a few reasons you may want to use this form of therapy as an ideal option for your fertility treatment or natural option for additional fertility assistance.
Reduced Overall Stress
When reduced stress is mentioned as a benefit of hydrotherapy it does not just refer to overall depression or anxiety.
It refers to stressing out your body and muscles with normal or high intensity workouts. Keeping your body calm and active is vital to your reproductive health.
If you are not calm, your system will not function properly. It may secrete more of a toxin than it should or it may shut down.
For example, you may experience severe constipation if you are stressed. This can lead to holding in toxins that should be removed from the system.
This leads to cramps, which lead to pain, which lead to more stress. By keeping the body calm you can avoid these issues and make fertility an easier goal to reach.
Headaches can cause more than just pain. If headaches continue you may find swelling in your neck and behind your eyes.
You may also find that you are unable to function normally. Headaches can put you in a situation where you have to take medications that can throw your fertility plans off.
It can also mean you decide not to workout that day or not to eat as well as you should. All of these things can combine to cause a total derail of your system.
This doesn’t even get into the stress it causes on the body.
Hydrotherapy helps to reduce stress and headaches by offering a gentle workout method of the body.
Inflammation of the body may not be noticeable.
In fact, sometimes you may have increased inflammation due to other workout forms outside of hydrotherapy.
This can lead to inflammation around your reproductive system which can slow down that system. Inflammation can also cause headaches and it can cause severe muscle aches.
Hydrotherapy reduces the chances of inflammation by offering a less intense workout with as much benefit.
If you decide to go with hydrotherapy as a fertility treatment option, you should consult your doctor.
They may have some ideas about what they would prefer you to do during that therapy or may have a specific hydrotherapy option they want you to visit.
Avoid These Unhealthy Habits During Fertility Treatments
When you are doing fertility treatments, either through a doctor or through natural means, you need to make sure everything is on track.
This means maintaining all the good habits you can including reduced caffeine, exercise, and the right fertility supplements and diet.
With that being said, you can still run into some negative issues that you should work to stay away from. Here are some unhealthy habits to change or avoid during your fertility treatments.
Over Indulgence of Caffeine
You may not do it all the time, but there are some days where all of us have a bigger jolt of coffee or sodas than normal.
This means we are getting a much larger dose of caffeine than is safe for fertility.
If you are trying to conceive, and having problems doing it, then you need to curb your caffeine and keep it maintained. Make sure that you either move away from caffeine or that you reduce it to safe levels.
Keep in mind, safe levels tend to be no higher than 300 milligrams of caffeine.
Playing Into Drama
You may not think the drama of life affects you, but think about your reactions to that drama. Every time you get overly involved in drama you get upset or have some form of negative reaction.
This increases your stress which increases the risks of your body going out of its routine and derailing from your fertility goals.
Remember that you need to remain calm during your fertility and try to stay away from things that make your blood pressure rise or make you feel like you are becoming stressed.
Stay away from unnecessary drama whenever possible, even the drama you seek out through reality tv or online.
Eating too Many Processed Foods
Processed foods contain higher levels of sodium, sugars, and preservatives. T
hese can be causing a severe issue with your fertility plans. For example, higher sodium levels lead to inflammation which can lead to pain.
Pain can lead to stress and the stress can lead to depression and the lack of energy to do anything you need like exercise. Try to go with whole food and organic options instead.
Remember, take a look at your current habits.
If you find anything negative about them that you would not do while pregnant, then don’t do them while you are in fertility treatments.
It takes about a month to remove bad habits and replace them with good ones, so give yourself time to change.
The Caffeine Debate: Is it Bad For Your Fertility?
As you research natural fertility options, including diet plans and yoga, you may find there are some serious debates.
These debates usually center around one major topic, caffeine. If you have been reading up on the great caffeine debate when it comes to fertility, you may be confused about if it is actually bad for you, fertility, or at all.
Here are some things to consider about this issue.
Safe Levels of Intake
The first thing you need to know about the debate relates to the amount of caffeine you are taking in.
If you are a moderate to heavy caffeine drinker then you will likely be told to lower that in take to a safe level for fertility. A safe level is around 200 to 300 milligrams per day.
Though the ideal is lower, the safe zone does not exceed 300 milligrams. Since coffee shops and coffee brands differ, you will need to look at the nutrition facts on your coffee to determine how many cups a day this equals for you.
Remember, a normal serving size of any drink is around eight ounces.
Cold Brew for Acid Reduction
Acid intake in drinks is another reason there is a huge debate regarding caffeine in the diet for fertility issues.
Most drinks that contain a high amount of caffeine also cause a high amount of acid to enter the system.
If you are a huge coffee drinker, consider a cold brew alternative. The caffeine is usually lower and the acid is all but gone from the drink when cold brew methods are used. You can still heat up the finished product.
Replacement Options that May Help Fertility
If you are concerned about the level of caffeine and you want to do something that will help reduce your amount, consider replacement alternatives.
For example, switching from coffee to hot tea is an ideal option since the tea can be dosed out in easier more accurate amounts.
Also consider lowering the amount you are taking in, no caffeine options, and half calf options.
Going Cold Turkey
Going cold turkey is a huge debate in the caffeine and fertility world.
Going cold turkey can cause problems like severe headaches, nausea, and digestion issues.
If you do decide to remove rather than reduce the amount of caffeine in your diet make sure you know the risks and side effects that can affect your overall health plan and routine.
Keep in mind that everyone is different.
Everyone has different fertility issues and needs. Before you keep caffeine in your diet, make sure you have a final consultation with your nutritionist.
Also remember, there are varying options to decrease your intake or to replace your coffee if you want to take the no caffeine route.
Top Foods With Folic Acid for Fertility
There are tons of foods available that are chocked full of folic acid.
The problem is these foods may not be as ideal for fertility as others. There are some foods you can grab that are easy to find year round, easy to incorporate into your diet, and easy to digest.
Here are those foods, how to prepare them easily for your diet, and how you can incorporate them into meals you already love and enjoy.
You may be wondering how cereal ended up on the list.
The truth is there is a misconception that any whole wheat or grain cereal will do. It will not. What you are looking for is a cereal that is fortified with folic acid or folate.
If a cereal is fortified that means it will give you the grains, vitamins, nutrients, and folic you will need for your fertility diet.
It is also a welcome addition to your breakfast or as a snack later in the day.
Spinach is one of the easiest folic acid filled foods to find.
You can incorporate it easily into salads or use it as a replacement for lettuce on sandwiches.
If you are eating out, look for foods that have spinach or ask if spinach can replace your greens for salad.
Salad bars tend to have spinach as an option. You can also get spinach as an addition in most sandwiches at chain sandwich stores as well.
Other ways to get this in are by adding it to juices and smoothies or adding to soups like lentil soup.
Orange juice, grapefruit, whole oranges, clementines, and other citrus based fruits are a great way to pack in folic acid for fertility diets.
You can have these as juice, mixed in one large folic acid fortified juice, or you can have it as a snack throughout the day.
The folic acid and vitamins found in all citrus fruits can boost healthy reproductive systems and can help sperm strength in males.
There are more foods that are more exotic and a bit harder to find year round.
When you feel like you are hitting a rut with the foods listed here, and you want to change it up a bit seek out the more exotic options and change up your menu just a bit.
Once you get some menu options down, you can use those options to make new menus and keep them revolving so you do not get bored.
Top Herbs to Take When You Want to Improve Your Fertility
When you are considering your menu plan to help boost your fertility, you may be looking at only your solid food.
There are some other things to consider, like herbs that will help as well. These herbs can be added to your meals, taken as supplements, or added into your juices and smoothies.
If you are not sure which herbs will be best for you, then consider the following herbs and how to incorporate them for your fertility.
Evening Primrose Oil
Balancing your hormones is vital to your overall reproductive health.
If your hormones are not balanced it can lead to irregular periods. This makes it nearly impossible to get pregnant.
The reason is because with an irregular period you are unable to track your ovulation schedule.
This makes it more difficult to figure out your more fertile time of the month and narrow down the best days to try and conceive.
Evening primrose oil can be found at most stores that carry supplements or in health food stores.
Cinnamon balances your hormones but it also balances your blood sugar as well. This can help keep you regular and your body on a solid routine.
In addition to these benefits, it makes the mark as one of the top herbs by reducing heavy bleeding during your period and regulating your overall cycle. It also improves circulation in your body and regulation of your reproductive system.
If you plan on using cinnamon try to find non-synthetic, GMO free, and vegan cinnamon sticks and grind it yourself or find the same labels for fresh ground cinnamon.
Ginger is an easy to find herb in most produce sections in grocery stores and whole food stores.
You can even grow ginger root at home year round. The reason it makes the top of the herb list for fertility is due to several properties.
Ginger helps reduce inflammation. It also helps with detoxification of the system. You can use ginger by grating it into juices, foods, or making it as a tea.
Keep in mind, most of these herbs can be grown and grown year round easily at home. You should stick with whole herbs or herbs that are in supplement form.
Try to stay away from dried herbs or herbal mixes that are ground and mixed as they may not have the amount of nutrients you need to boost your fertility.
Yoga Poses That Help Boost Your Fertility
When you think of working out in an effort to boost your fertility, you may not think of yoga.
The truth is, yoga can offer several benefits to women who have fertility issues and are trying to boost their chances.
If you are new to yoga, or if you have been doing very basic poses, there are some that may be more ideal and suited for your needs. Here are just a few to consider.
Seated Forward Bend
The seated forward bend is one of the first yoga poses you should do when you do a yoga for fertility routine.
The reason is because the pose, which has you sitting with your legs stretched straight out and your body bent over so your hands are on your ankles and your face is to your legs, has various benefits.
The bend not only stretches the muscles in the lower back and legs, it also stimulates the ovaries and the muscles near and around the reproductive system.
The butterfly pose is one of the most recognizable poses.
Having you sit cross legged with your ankles folded over each other. It can take some getting used to, but the butterfly pose helps with fertility immensely.
It removes the toxins from the area. It also stretches your groin and your pelvic muscles.
This has been shown to lead to increased blood production during the period, which means an increased amount of toxins is removed from the body each month.
This keeps the reproductive system pure and clean and available to better egg production and reception of sperm.
Legs Up the Wall
Legs up the wall allows you to stretch your legs and align your back.
You may think this does not help, but consider this.
The position works like an at home chiropractor by aligning your back and muscles. This leads to better overall health and a more relaxed system. That leads to better reproductive health which leads to strong egg and sperm production.
Rhythmic Rapid Breathing
There are many different types of yoga and each has their own pose name for rhythmic rapid breathing.
Though this may not sound like a pose it actually is.
You get into the lotus or butterfly position and begin rhythmic breathing in your diaphragm.
This does take practice and may require a special instructor until you get used to the pose. The benefits of this pose for fertility is to balance hormone levels.
If you are a more advanced yoga practitioner, you may find that these yoga poses are not enough to keep you going and energized.
There are hundreds of other poses, and even prenatal and fertility yoga classes that can help.
Consider speaking to your yoga instructor for more advanced poses, how to do them, and how often you should be doing them to help with your fertility.