Foods for fertility
MANY couples struggle with trying to conceive, not knowing that sometimes help is as simple as changing one’s diet.
Below, Dr Alfred Dawes, general, laparoscopic and bariatric surgeon, shares some dietary tips to boost fertility.
1. Cut down on the coffee and energy drinks
Dr Dawes said drinking too much coffee — more than five cups a day — is associated with lower fertility.
“Some highly caffeinated drinks such as energy drinks can give you even larger amounts of caffeine per serving. Not only is the high dose of caffeine bad for you, but the sugars and stimulants found in some of these drinks may lead to poor health at a time when you should be preparing your body for a healthy pregnancy,” he said.
2. Avoid alcohol
Dr Dawes said at least one study showed a decrease in fertility by 60 per cent when two or more alcoholic beverages were consumed in a day.
“Alcoholic use during pregnancy has been shown to damage the foetus and may lead to poor growth and birth defects. Since we are not sure of the effects on fertility, but are sure of the damage to the foetus, it would be best to avoid regular consumption of alcoholic beverages while trying to conceive,” he said.
3. Have organically grown foods
Dr Dawes said pesticides used in conventional farming may affect both men and women’s fertility. He explained that the organo-compounds in pesticides may have long-term effects that affect your ability to conceive for years. He said organically grown foods or foods that are pesticide-free offer a much safer alternative.
4. Take multivitamins and minerals
“Women who regularly take supplements and multivitamins have been found to be more fertile than their counterparts who don’t,” Dr Dawes said. He explained that these vitamins and minerals, especially iron and folic acid, are essential for a healthy mother and normal development of the foetus, so they are useful in all instances.
“Some foods are rich in vitamins and minerals, making it unnecessary to take supplements if you are consuming a diet rich in these superfoods. Whole grains, fruits, and vegetables are good sources of vitamins and natural antioxidants. Soursop juice is rich in iron, and Vitamin C can be obtained from citrus fruits and Jamaican cherries,” he said.
5. Maintain a healthy weight and balanced diet
Dr Dawes said a body mass index of 19-24 is associated with improved fertility. He said women who are obese will more than likely have abnormal cycles because of the hormonal imbalances associated with excess fat, and irregular cycles mean eggs are not always released on time from the ovaries, leading to difficult fertilisation.
“Underweight women similarly have decreased fertility because of disruption in the normal release of eggs,” he said.
Dr Dawes said a balanced diet rich in proteins and vegetables, and low in fat and complex carbohydrates is the best way to regulate your weight. “Avoid too much fat and obtain as much of your protein from plant sources such as beans and soy. Of course some amount of fat is healthy, but this is not an excuse to go crazy on the cake and ice cream.”
6. Exercise
According to Dr Dawes, any healthy diet must be balanced by a regular exercise programme that will help you get fit for your regular conception sessions and for a healthy pregnancy. He said not only will you feel the benefits immediately, but women who exercise before pregnancy have it easier when losing the baby weight.
