Decided to start trying? How to get started
So you've decided to start trying for a baby. Congratulations on stepping into this exciting chapter.
It's crucial to prepare your body for pregnancy by focusing on proper nutrition and detoxification.
Let's explore how optimising nutrition, the detoxification process and other steps you can take that can enhance your chances of conception and promote a healthy pregnancy.
Your body's natural detoxification process
Detoxification is key for both men and women when it comes to preconception. Exposure to environmental pollutants, chemicals, and heavy metals can disrupt hormonal balance and potentially impact fertility.
By supporting the body's natural detoxification pathways, you can reduce the burden of toxins and create an optimal environment for conception.
The body's natural detoxification process involves the liver, kidneys, intestines, lymphatic system, skin, and lungs working together to eliminate toxins. The liver filters and converts toxins into water-soluble compounds, which are then excreted through urine or bile. The kidneys filter waste products from the blood and eliminate them through urine. The intestines eliminate toxins processed by the liver, while the lymphatic system helps remove toxins from tissues. Supporting this process with a healthy lifestyle and minimising toxin exposure can optimise its effectiveness.
To support your bodies' natural detoxification process and meet your micro-nutrient needs, we offer a complimentary resource: the "Eat Yourself Pregnant" PDF. This free download contains nourishing recipes from Zita West's book, "Eat Yourself Pregnant," designed to support preconception health.
Download your free PDF by tapping here.
Micro-nutrient requirements for men
Men have specific nutritional needs to support their reproductive health. Here are some key essential micro-nutrients to focus on:
- Selenium: This trace mineral is important for sperm motility and quality. Incorporate selenium-rich foods like Brazil nuts, seafood, eggs, and lean meats into your diet.
- Zinc: Critical for testosterone production and sperm development, zinc can be found in oysters, lean meats, pumpkin seeds, and whole grains.
- Omega-3 Fatty Acids: These healthy fats are beneficial for sperm health. Include fatty fish, flaxseeds, chia seeds, and walnuts in your diet to boost your omega-3 intake.
Micro-nutrient requirements for women
Women planning to conceive should pay close attention to their micro-nutrient intake. Here are key micro-nutrients to focus on:
- Folate: Vital for preventing neural tube defects, folate-rich foods like leafy greens, legumes, citrus fruits, and fortified grains should be part of your diet.
- Iron: Essential for healthy blood production, iron can be obtained from sources like lean red meat, spinach, lentils, and fortified cereals.
- Iodine: Adequate iodine intake is important for thyroid function and the development of the baby's brain. Include iodized salt, seafood, dairy products, and seaweed in your diet.
The Role of Supplements
Supplements can be beneficial in meeting micro-nutrient requirements. The Western diet prioritises convenience over nutritional intake. This leads to deficiencies in vital nutrients required for reproductive health. Supplements can help plug gaps in nutrition. We recommend for getting started:
This pack contains all of our foundation supplements, designed for men during preconception:
Vitamen: Contains Selenium and Zinc which research shows are vital for healthy spermatogenesis and sperm motility. The formulation contains lots of other micro-nutrients that are important for sperm health too, such as Vitamin D (which is essential for healthy cell division), Folate, and Vitamin B6 (which help to support the male partner’s immune system).
Vital DHA: Contains Omega 3 essential fatty acids (EFAs), plus a small amount of Zinc. It has been designed to help protect both partners’ DNA from oxidative damage during preconception as well as to support normal fertility and healthy sperm production.
Vitamin D: Contributes to normal cell division, the normal functioning of the immune system and healthy inflammatory response.
Menceive: Menceive is a friendly bacteria supplement that has been specifically formulated to support healthy sperm motility.
Psyllium Husk: A food source for your friendly bacteria
This pack contains all of our foundation supplements, designed for women who are preparing to conceive:
Vitafem: Contains an array of vitamins and minerals which have been researched to support egg quality and hormonal balance. Including 400mg of folic acid in the active form folate for the body to use.
Vitamin D: Contributes to normal cell division, the normal functioning of the immune system and healthy inflammatory response, which is necessary for the fertilised egg to implant.
Vital DHA: Contains Omega 3 essential fatty acids (EFAs), plus a small amount of Zinc. It has been designed to help protect DNA from oxidative damage during preconception as well as to support normal fertility.
Femceive: A fertility friendly bacteria supplement that has been specifically formulated to achieve a balanced endometrial-vaginal microbiota and prepare the optimal environment for preconception.
Psyllium Husk: Feeds the gut microbiome. Good bacteria in the gut help to convert oestrogen into the active form, helping hormonal balance. The gut microbiome is also passed on to a baby after birth so having a healthy gut is vital for their healthy development!
This pack contains the supplements from both the male and female packs.
Lifestyle changes to make
There are a number of small lifestyle changes you can make, that can have a big difference on your fertility journey:
1. Quit smoking
Smoking negatively impacts both male and female fertility. In women, smoking can affect the quality of eggs and disrupt hormone production, making it harder to conceive. In men, smoking can decrease sperm count, motility, and morphology. Quitting smoking increases the chances of achieving a healthy pregnancy by improving fertility in both partners.
2. Cutting down on alcohol
Excessive alcohol consumption can impair fertility in both men and women. In women, alcohol can disrupt hormone balance, disrupt menstrual cycles, and interfere with ovulation. In men, it can reduce sperm quality, quantity, and motility, leading to decreased fertility. Alcohol is also high in calories but low in nutritional value. Regular alcohol consumption can displace nutrient-rich foods in the diet, leading to potential nutrient deficiencies. Adequate intake of essential vitamins and minerals is crucial for reproductive health and optimising fertility.
3. Stress management
Stress triggers the release of stress hormones like cortisol, which can disrupt the delicate balance of reproductive hormones. Elevated cortisol levels can interfere with ovulation and disrupt the menstrual cycle in women, as well as affect sperm production and quality in men. High levels of stress can also diminish libido and sexual function, which can make it challenging to maintain regular and enjoyable sexual activity, thereby reducing the chances of conception.
Preparing your bodies for pregnancy involves optimising nutrition, focusing on micro-nutrient requirements, and supporting the detoxification process. By addressing the specific micro-nutrient needs for men and women, you can enhance fertility and create a healthy foundation for conception. Embrace this preconception period as an opportunity to nourish your bodies and pave the way for a successful and joyful pregnancy.
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