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 25