“Optimal health of parents, prior to conception, is a major factor that will positively influence reproductive outcomes” – Dr Miranda Myles

Trying for a baby has become increasingly difficult. Studies have shown that as many as 15% (1 in 6) experience fertility issues throughout their reproductive lives.

Think about it this way – your fertility is a reflection of your overall health, so the idea is for you to be at your healthiest before you start trying. Good food and a healthy lifestyle boost your fertility enormously.

13 Practical Tips to Enhance Fertility, Naturally

1. Adopt a Mediterranean style diet

Some of the best fertility foods are found in a Mediterranean diet:

• Salmon- wild caught- 150-180 grams twice weekly
• Small white fish – 150-180 grams twice weekly- sardines, herring, mackerel, anchovies, white bait
• Red meat- grass fed, organic meat including beef, lamb, kangaroo- 150 grams twice weekly
• Eggs- organic, free range- 2-3 daily
• 5-7 cups leafy green veg daily
• 2 pieces fruit daily, especially berries
• 1/2 – 1 avocado daily
• 2 tablespoons oil, 1-2 times daily, including coconut / olive / sesame oil
• Nuts & seeds, 1 handful daily

2. Avoid sugar

Simple carbohydrates and sugars (for example, white fluffy bread, pasta, rice, cakes, biscuits) are problematic in fertility as they cause blood sugar and insulin spikes which interfere with ovulation and egg maturation.

Diets lower in simple sugars and carbohydrates increase fat loss to maintain a healthy weight, reduce blood sugar and insulin levels, and regulate healthy menstrual cycle.

Higher intakes of fruit, minimal intake of fast food and sugar sweetened beverages, and a diet lower in glycemic load, may improve time to pregnancy (Grieger, 2020).

Food sources: fruit, veggies, legumes, brown rice, quinoa, buckwheat, amaranth, millet.

3. Eat more fat

We need good quality fats to make cholesterol. Cholesterol is vital for fertility as it is the basis of all our hormones, including oestrogen, progesterone, testosterone and Vitamin D.

Polyunsaturated omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are required for foetal brain development and cognitive function.

Food sources: Salmon, sardines, white bait, mackerel, herring, halibut, flaxseeds, linseeds, chia seeds, walnuts, egg yolks, butter, ghee, coconut oil, EPO.

4. Fibre it up

Fibre helps us achieve healthy hormone levels by eliminating excess oestrogen, xenoestrogens and circulating reproductive hormones. Because fibre is digested slowly, it helps balance blood sugar, reducing glucose spikes and sugar cravings.

5. Focus on protein

Protein is essential for healthy egg and sperm numbers and quality. It is required for fertilisation and subsequent embryo development; a deficiency may lead to chromosomal abnormalities or slowed embryo growth.

A low protein diet has been linked to insufficient mitochondrial energy production, needed for the embryo to grow, and low blastocyst (day 5 embryo) cell numbers. Deficient maternal protein in pregnancy is associated with placental insufficiency, poor foetal growth and development, low birth weight, pre-eclampsia and early labour.

Food sources: Eggs, red meat (beef, lamb, kangaroo), chicken, fish, nuts, grains and seeds, legumes, tempeh and miso, quinoa, amaranth, buckwheat.

6. Aim for a healthy weight 

Body Mass Index (BMI) is a measurement many women’s health and fertility experts prefer not to use in their clinic. However, it is universally understood and for conception, a healthy BMI is 18.5-24.9, achievable with 1500-2000 calories daily. A BMI greater than 30 is considered obese. Ovulation and menstruation may stop in underweight women with a BMI less than 18.5.

7. Sleep like a baby

Lack of sleep can interfere with your fertility. Sleep deprivation triggers the release of cortisol which throws out estrogen, progesterone, testosterone and reproductive hormone levels. 7-8 hours of sleep per night increases conception success by 15%.

8. Move your body

If you do not exercise, then during preconception is a good time to start. Aim for raising your heart rate for 30 minutes 5 times per week. A fast walk, or a slow jog, where you are able to maintain a conversation.

9. Quit coffee

At the very least, please stop drinking it on an empty stomach or before breakfast as it reduces egg quality, increases stress hormones, increases anxiety and decreases nutrient absorption.

If you can’t give it up, eat first to reduce its impact. 

10. Take your supplements

Please have these appropriately prescribed for you by a qualified naturopath or health care professional.  They are medicines, they change biochemistry at the fundamental level, and need to be appropriate for you and your circumstances.

• A combination of active folate (NOT folic acid, especially if you have MTHFR polymorphism), B12 and choline for embryonic health and cell division.
• CoQ10, NAC, NRC (NAD+), myo-inositol, resveratrol and lipoic acid for egg quality, especially if you are over 35.
• Vitamin E for endometrial lining.
• Vitamin D if you have low AMH and for hormone levels generally.
• Zinc for testosterone.
• B6 & Vitamin C for progesterone & ovulation.
• Vitamin C, magnesium and B vitamins for stress.

11. Swap out conventional cleaning products

Chemicals and fertility don’t mix. Many chemicals in conventional products are known endocrine disrupting chemicals, including Bisphenol A (BPA), dioxins, perfluoroalkyl and polyfluoroalkyl Substances (PFAS), phthalates, polychlorinated biphenyls (PCB), triclosan.

12. Fertility needs a holiday too

If you have been trying to conceive for a while, stress is on the cards. As stress goes up, chances of conception go down. Stress increases cortisol production which switches off ovulation. You must find your stress release – for some it might look like mediation, yoga or counselling, for others acupuncture, exercise, reading a book, taking a bath, or having a holiday. Whatever it takes, you need a circuit breaker.

13. Everyone needs Acupuncture!

• It balances your hormones and increases blood flow to the ovaries and endometrium to improve ovulation and endometrial thickness.
• Acupuncture immediately pre and post IVF increases pregnancy outcome success.
• If for no other reason, acupuncture induces a deep sense of calm and relaxation.

Summary

Don’t: Drink alcohol, caffeine, soft-drink. Smoke. Do drugs. Eat refined carbs, sugar, artificial sweeteners, gluten, low-fat products.

Do: Drink filtered water daily. Choose nutrient dense organic, fresh fruit and vegetables, and free range, organic chicken and eggs. Grass-fed meat. Local and seasonal produce where possible. Visit your local farmers market.

It takes 90 days to make an egg, and 74 days a sperm. These 3 months before conception is when we have the biggest impact on the health of the egg and sperm and your fertility. 

Now is the time! Good nutrition and a healthy lifestyle are essential for you to be baby ready.