Conceiving a baby may be a common occurrence, but it is by no means ordinary. The fact that one living person can give life to another is, by definition, extraordinary. It is no wonder that the human body needs certain things to be fertile, given the complexity of what actually takes place. One of the things that women can do to optimize your fertility is through health eating & nutrition.
When you are trying to conceive (ttc) you should try to eat a nutritionally balanced diet each and every day. You should have the following each and every before conception:
- You should get 2 to 3 servings of foods that are rich in calcium, such as cheese, yogurt, or low-fat milk.
- You should have up to seven servings of vegetables and fruits, two of which should be rich in folic acid. Foods rich in folic acid include spinach, broccoli, orange juice, and lentils. One of your fruits or vegetables should be high in vitamin C, including oranges, papaya, kiwi, or cantaloupe.
- To get a significant enough amount of protein, you should have lean meats such as poultry or other lean meats.
- You should have at least six servings of whole-grain foods, such as oatmeal, brown rice, or whole wheat bread.
- Be sure to get plenty of fluids to avoid dehydration. This will also help to increase the amount of cervical mucus that you produce, which is a key component of conception.
In addition, many women choose to begin a prenatal vitamin prior to conception. A supplement that has at least 400 mcg of folic acid and 18 mg of Iron generally will work best. Taking these types of supplements can help to reduce many sorts of birth defects. Some studies suggest that these vitamins can reduce birth defects by as much as 70%.
If you use caffeine, it is helpful to reduce or stop your caffeine intake before conception. Some studies show that taking more than 300 mg of caffeine per day can negatively impact fertility. In addition, caffeine may hinder the ability of your body to absorb calcium and iron.
Ideally, you will establish these healthy nutritional rules as much as 3 months before conception.
Another area that healthy eating and nutrition can help optimize your fertility is in the area of cervical mucus. Cervical Mucus is a jelly-ish substance produced by a woman's body during her monthly cycle. During ovulation, cervical mucus resembles the white of an egg, and is often referred to as "egg-white cervical mucus." Cervical mucus is an important part of conception. Cervical mucus helps the sperm to survive once inside a woman's body, and helps the sperm get to the egg so that the egg can be fertilized. There are certain supplements and vitamins that may help increase cervical mucus, and help to optimize your fertility. They can include Vitamin C, Nitric Oxide, Lactobacilli, Grapeseed Extract, and Evening Primrose Oil.
In addition to health eating and nutrition, there are medicinal alternatives that can help to optimize your fertility. If you are trying to conceive and believe you have a problem with fertility, consult your health care provider about other options that may be right for you.
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