Playtimes HK Magazine Winter Issue 2018/2019 | Page 27

maternity
Atlantic cod, farmed salmon, Atlantic
blue fin tuna, eel and swordfish should
be avoided, Alison warns.
Also, don’t forget plant-based
proteins as these are proven to pack
a mighty fertility-boosting punch.
“Swapping animal-based proteins for
plant-based ones can help increase
your odds for conception. At the very
least, aim to replace a serving of meat
each day with quinoa, beans, peas,
soybeans, tofu or nuts – all of which
are loaded with iron, another essential
nutrient for pregnancy,” says Alison.
Slow carbs, not no carbs
A higher-protein, lower carb diet can
increase the chances of successfully
conceiving by four times, according to
a US trial on 120 women undergoing
IVF. Eating a diet of 25 per cent or
more protein and 40 per cent or
less carbs improved egg quality and
doubled pregnancy rate in IVF patients,
the research showed.
Whilst white bread, pasta and
breakfast cereals won’t help your
fertility, slowly digested low GI
carbohydrates rich in fiber will, Alison
advises. Slow carbs include whole
grains, vegetables, whole fruits and
beans, which aide fertility by controlling
blood sugar and insulin levels, thereby
balancing hormones.
Go green
Leafy green vegetables are high
in folate – a B vitamin which can
help you get pregnant by regulating
ovulation and creating a healthy
environment for eggs. “Women need
high levels of folate to get pregnant
and prevent birth defects such as
spina bifida, especially if they have
a mutated MTHFR gene (the gene
responsible for the conversion of folic
acid, which creates folate). Folate is
also necessary to make and increase
levels of sperm,” Benita advises.
Other folate-foods included citrus
fruits and beans.
Cruciferous vegetables, like
broccoli, cabbage, brussel sprouts and
bok choi, help to regulate estrogen
in the body and keep it at a healthy
balance with progesterone. A word
of warning though: when eaten
raw or lightly streamed, cruciferous
vegetables release goitrogens – a
natural chemical that can block the
production of thyroid hormones.
When you think of
fertility foods, oysters
and yams spring to
mind but the truth is
actually pretty simple.
The key is to adopt a
whole foods approach
– consume foods that
are as close to nature
as possible
“Especially for women who are
struggling with infertility, it is important
to steam cruciferous vegetables well,”
Alison advises.
The fruits of your labour
Oranges, grapefruits and other citrus
fruits are all packed with vitamin C,
potassium, calcium and folate. Berries
are great too: high in folate and vitamin
C, they are also loaded with natural
antioxidants and anti-inflammatory
phytonutrients known to help boost
female and male fertility.
All fruits and vegetables consumed
by women trying to conceive should be
pesticide-free, according to alarming
research by JAMA Internal Medicine
earlier this year. An analysis of the
concentrated amount of pesticide
present on the fruits and vegetables
ingested by women receiving fertility
treatment revealed that those with
higher concentrations of pesticides
were 18 per cent less likely to have
successful clinical pregnancies and 26
per cent less likely to have live births.
Sow the seeds
Pumpkin and sesame seeds can give
men a zinc fix – an essential nutrient
for reproduction. Flax, hemp and
chia seeds provide Omega 3 and
sunflower seeds are a great source of
Vitamin E, an adequate level of which
is necessary to conceive and carry
a baby.
“Even if you eat organic produce and
follow a healthy diet, you are unlikely to
get all the nutrients your body needs for
optimal fertilisation so supplementation,
such as Evening Primrose Oil,
B-Complex, Vitamin D and Vitamin E,
can be important too,” Alison reminds
couples who are trying for a baby.
Fertility foes
Studies indicate that as little as one
glass of alcohol can reduce fertility
by 50 per cent and one cup of coffee
per day can reduce fertility by 55 per
cent. Drugs like marijuana can hinder
ovulation, and refined sugar can lead
to unhealthy weight gain resulting
in fertility issues for both women
and men.
Gluten and dairy can also decrease
fertility by increasing inflammation,
research suggests.
To clear the body of inflammation,
Benita recommends a detox for at
least 6 months prior to trying for a
baby. “To really shift a patient’s diet,
I would recommend testing for heavy
metals or toxins in the body, testing
for food intolerances and nutrient
deficiencies, and testing methylation
cycle genes (for example, MTHFR).
Armed with this information, we can
then create a tailored plan to support
patients with a fertile-friendly diet and
supplements.”
If you are trying to conceive or
you’re already pregnant, don’t stress
yourself out if your diet isn’t entirely
healthy, Benita adds. “There’s no time
like the present to shift your diet and
take the necessary supplements.
Remember to watch what you eat
after giving birth too to promote
optimal maternal health and – if you’re
breastfeeding – your baby’s health.”
Winter 2018
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