Ten methods to assist fertility by weight loss plan and life-style

Like many couples, Charlotte Grand and her husband Jeremy struggled to conceive.

Three years later, they were diagnosed with “unexplained infertility”, started IVF and eventually had two sons. But before that happened, Grand began learning how to nourish her body to help her maximize her fertility from the inside out.

She found what she learned so compelling that she left her fashion job to train as a nutritional therapist, going on to write a nutrition and lifestyle cookbook, The Fertility Kitchen, and create an Instagram channel. @fertility kitchen.

“Food is the most powerful ingredient for optimal fertility,” says Grand. “They are the building blocks of new cells, so a pre-diet literally lays the foundation for your future child’s health.”

“Your health is made up of many small daily steps, including stress, sleep, movement, environment and thinking, and my approach recognizes that the foundation of optimal health is lifestyle. Have you heard of the saying “mother yourself, don’t mother someone else”? It is very important to follow this concept to optimize your fertility.

“How can you expect to grow and feed a baby if you don’t feed yourself?”

Of course, fertility can be a very individual thing, and there are sometimes complex medical issues involved, so talk to your GP if you have any questions or concerns about your health. But in general, some may benefit from thinking about how diet and lifestyle can play a role.

Here, Grand shares 10 ways to help support your fertility through diet and lifestyle…

1. Balance your blood sugar

“High blood sugar and insulin resistance pose fertility problems for both women and men,” says Grand.

“Diets high in carbohydrates and sugar are associated with inflammation and oxidative stress, increased risk of ovulatory infertility and polycystic ovary syndrome (PCOS) in women, and decreased testosterone and impaired sperm quality in men.

Her suggestion? Aim for three balanced meals a day that contain high-quality protein, healthy fats and complex carbohydrates (vegetables) to help keep your energy levels up and keep you feeling full and satisfied.

2. Eat nutrient dense foods

“Eat nutrient-dense foods and avoid sugar and refined carbohydrates,” advises Grand. “Whole, real foods (meat, eggs, fish, legumes, nuts, seeds, and vegetables) have many nutrients in each serving, help stabilize blood sugar, and nourish the body, while refined foods (sugar, cereal, chips, refined) do.” flours and grains, fruit juice, soft drinks, sweets and fast food) are low in nutrition or contain ’empty calories’, meaning they are high in calories but low in nutrients.

“These foods tend to be addictive, cause blood sugar spikes and energy drops, and won’t harm your fertility.”

3. Eat plenty of antioxidant nutrients

“Antioxidants are molecules that fight free radicals in your body and help protect eggs and sperm cells from damage. Your body makes its own antioxidants, but they are also found in food, especially fruits and vegetables.

“Make plants the basis of your plate and eat the rainbow. Vegetables are also an important source of fiber, which helps slow digestion, regulates blood sugar, and is important for gut health.

4. Avoid foods that increase free radicals

Grand recommends avoiding “polycyclic aromatic hydrocarbons (PAHs) from burnt and grilled foods, nitrosamines found in processed meats such as bacon, acrylamides that can form during high-temperature cooking such as frying, and oxidized and trans fats found in vegetable oils, margarine, shortening and anything made from them, such as fast food and ready meals”.

5. Take a good quality multivitamin

“A multivitamin will address nutrient deficiencies and nutritional deficiencies and provide additional fertility support,” says Grand.

“A prenatal multivitamin containing methylated B vitamins such as folic acid, vitamin B12, and vitamin B6, as well as antioxidant nutrients such as vitamin C, vitamin E, selenium, and zinc, will help protect egg cells from oxidative stress that caused by free radicals.”

6. Include fertility superfoods in your diet

“These are nutrient-dense foods that contain many important nutrients for fertility, such as eggs (complete protein, healthy fats and choline), green leafy vegetables (calcium, folate, iron, vitamin K1 and beta-carotene), liver. for vitamins A, B6, B12 and K2, choline, copper, folate, iron, selenium and zinc), fatty fish (essential omega-3 fats DHA, vitamin B12, choline, iodine, iron, selenium and zinc) and bones. broth, slow-cooked meat and skin, poultry with bones (gelatin, collagen, glycine and trace elements).

7. Prioritize sleep to maintain egg and sperm quality

“Getting enough, quality sleep is also essential to help manage stress,” says Grand, but that can be easier said than done if you’re worried about not getting pregnant, so be kind to yourself.

“Lack of sleep and stress go hand in hand, and lack of sleep is associated with high cortisol levels. Maintain a regular sleep-wake cycle and reduce blue light in the evenings. Exposure to blue light (from devices like phones and tablets) suppresses melatonin release, delays the onset of normal sleep, and disrupts your circadian rhythm.

8. Manage stress

“Chronic stress directly affects hormonal synchronicity and can contribute to insulin resistance, hypothyroidism, low progesterone, elevated prolactin, and increased autoimmune risk, all of which can affect fertility,” says Grand.

“Create your own weekly self-care practices: acupuncture, massage, reflexology, meditation and yoga can be great ways to relax and reduce stress.” If necessary, schedule inconsistent self-care time in your diary.

9. Exercise at least three times a week

“Being active can help optimize weight, reduce oxidative stress and improve mood.” Moderate exercise at least three times a week is ideal. Increase your movement throughout the day, especially if you sit for long periods of time.

10. Reduce plastic

“Plastics contain and leach dangerous chemicals, including endocrine disruptors that threaten our health. These chemicals mimic our hormones and are found in human tissues at much higher concentrations than the hormones our bodies make,” says Grand.

“They can overstimulate, block or disrupt the natural actions of our hormones. To reduce exposure, don’t heat or store food in plastic containers – use ceramic or glass, use a glass or stainless steel bottle/cup for water and hot drinks on the go, replace plastic wrap (and aluminum foil) with beeswax wrap, and replace baking paper and greaseproof paper parchment without plastic.

Fertility Kitchen (Quercus / PA)

The Fertility Kitchen by Charlotte Grand is published by Quercus. Now available.

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