Playtimes HK Magazine Winter Issue 2018/2019 | Page 26

maternity quality meats. Both partners doing this will be most beneficial,’ she shares. The proof is in the pudding Jenny’s story bears testament to the plethora of global research highlighting the importance of a healthy diet on a couple’s journey to conception and a healthy pregnancy. In fact, earlier this year researchers from the Harvard T.H Chan School of Public Health and Harvard Medical School published a review of past studies that examined the impact of diet on fertility. The studies showed that a healthy diet, folic acid, vitamin B12 and omega-3 fatty acids were all linked to improved fertility in women who were trying to become pregnant naturally. Unhealthy diets rich in processed meats, potatoes, sweets, sweetened beverages and trans fat were found to have negative effects on female fertility. Sperm quality also improved with healthy diets, as outlined above, and deteriorated with diets high in saturated or trans fat and the consumption of sugar-sweetened drinks. 24 www.playtimes.com.hk Set the table for success Benita Perch, a naturopathic physician and homeopath, strongly advocates the importance of a healthy anti- inflammatory diet loaded with healthy fats, high quality proteins, vegetables and fruit to prepare the body to conceive and carry a baby to term. Alison Middleton, founder of Health Nation HK, is of the same opinion. “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,” she says. Good fat, bad fat. Wild caught salmon, sardines, avocados, nuts, seeds, and olive oil are all excellent forms of Omega-3 fats. These can help regulate ovulation, improve egg and sperm quality, and aide fertilisation. When cooking, use clarified butter (ghee) or coconut butter as they do not become unstable when heated, Alison advises. “For non-cooking purposes, use cold pressed olive oil, flaxseed oils and nut oils”. Trans fat (also known as partially hydrogenated vegetable fat) should be avoided at all costs. In January 2017, Harvard School of Public Health discovered that women with ovulation- related fertility problems tended to eat more trans fat than fertile women. Obtaining just two per cent of total calories from trans fats instead of healthier monounsaturated fats was associated with a doubled risk for this type of infertility, the study found. Pack a punch with proteins Benita recommends organic grass-fed beef, and organic free-range chicken, turkey and eggs. Processed meats should be avoided, especially those containing nitrates, as they’ve been linked to fertility disorders in men. Sustainable and toxin-free fish is also a great source of protein, Benita advises. To protect developing foetuses from defects, high mercury fish such as