On Nutrition #fertilityfriday
Before I jump into all things fertility nutrition related, and the changes I have incorporated over the last few months, I think it’s important to touch on a topic regarding the language used when it comes to fertility and food. A lot of the websites I have visited and platforms I have used for research throw around the words “diet” and “fertility cleansing,” and it has struck a chord with me that is important to acknowledge. These words, especially “cleanse,” can insight the feelings of being dirty and un-whole. They can also be deemed as short term fixes, when nutrition and changes in diet should be a lifelong goal. Companies have made a lot of money off these words because our society, especially women, are obsessed with the idea of perfection and needing to fix themselves. Yes, some people get miraculous results from cleanses and diets, but the majority end up even more stressed out about food. Stress is a big factor in weight loss, overall well being and infertility.
When it comes to fertility in particular, it’s extremely important for women to go into the process with low levels of stress. We should be using words like “nourishment”, “healing”, and “reset” instead, and emphasizing the benefits of making these changes to not only better chances of getting pregnant, or in my case good quality eggs, but the importance of self-care and personal future health.
Of all the different types of nutrition patterns that have been studied in regard to fertility or IVF, The Mediterranean Diet is the one that has been shown to increase both female and male fertility. The Mediterranean Diet consists of high amounts of vegetables, fruits, nuts, healthy fats, beans and whole grains. Fish and chicken are the primary forms of protein and limited amounts of red meat and dairy. You can read more about The Mediterranean Diet and its general benefits here.
For more specific information on nutrition. fertility and egg health - check this out:
“Nutrition for Egg Quality & IVF Prep with Elizabeth Cherevaty, ND from Mastering Your Fertility” on Apple Podcasts. The book referenced in the podcast, IVF Meal Plan by Dr. Elizabeth Cherevaty, comes out on December 3, 2019 and has the most up-to-date information of nutrition for IVF preparation and is also a proponent of The Mediterranean Diet. This is a great resource for both women and men.
Before starting my own preparation process for my procedure I had already been loosely following a Paleo/Mediterranean way of eating, so the goal for my nutrition through this process was to eat the most nourishing foods I could, but also ease up a little more on my diet, and not be as strict as I can sometimes be when it comes to food.
Here’s what I have been up to:
Hydration: Over 60% of the human body is made up of water, so staying hydrated for fertility and for life is key. I start my day with a big glass of water before anything else, and am constantly sipping on a bottle I carry with me through the day. The general recommendation is to be drinking at least 2-3 liters of water per day. The last couple months I have also incorporated more electrolytes into my regimen to ensure that I am properly hydrated.
Limit Caffeine: Coffee in bed in the morning is one of my all time favorite things, so limiting my caffeine intake has been hard, but totally manageable. I have limited myself to one cup in the morning, and instead of my afternoon iced coffee or shot of espresso I have switched over to a superfood supplement call “Superstar” by Mija. Superstar is an adaptogenic formula made with a base of ceremonial-grade matcha and moringa leaf, along with the most abundant, nutrient-rich, bio-available superfoods. It tastes delicious and it gives me a sustained energy boost that is the perfect pick-me-up from the mid-afternoon slump. Mija is having a big Holiday Event with 15% off on all orders with code MIJALOVE15, and 20% off on orders over $100 (*free shipping included on all orders over $100) with code MIJALOVE20 (so bundle up!). Special bonus: a complimentary reusable stainless steel straw will be included with every order.
Limit Alcohol: This has been the hardest to do, but I also feel a huge, positive difference in my body from it. Since October I have cut my alcohol consumption down to only 1-2 glasses of wine one time per week. I generally feel better, my skin looks better, and I know it will be helpful in the long run!
Seed Cycling: I was not aware of this natural method of gently regulating hormones by using the nutrients found in certain seeds until I started my egg freezing prep, and it has been really beneficial in getting my cycle on track after going off birth control. It boosts estrogen in the first phase of your cycle (day 1-14) with a blend of ground pumpkin and flax seed, and then boosts progesterone with a blend of sesame and sunflower in the second phase (day 15-28). Seed cycling can help relieve PMS, increase fertility, and help ease pain from ovarian cysts, endometriosis, and PCOS, and regulate irregular cycles. Check out a more detailed article with some great recipes here.
Cooking Fresh and Organic: Lastly, I have made a concerted effort to buy more organic foods, do most of my shopping at the local farmers markets, and to prepare more meals at home. I love cooking, it deeply relaxes me, but it is also so much better for you body when you know exactly what is going in it and you or a loved one is preparing it with love for you.