16f. Fertility - Natural Fertility Flashcards

1
Q

How long does it take for an egg to prepare for ovulation?

A

100 days

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2
Q

How long does it take for a sperm to mature?

A

72-76 days

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3
Q

When should preconception preparation start?

A

At least 3 months before planned conception

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4
Q

How long should be given for the body to detox and heal before conceiving?

A

6-12 months

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5
Q

How long should a fertility detox be undertaken before conception?

A

12 months

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6
Q

What are the 8 steps to natural fertility?

A

Avoid foods that will inhibit fertility
Eat a whole foods, nourishing diet
Optimise body composition
Reduce stress
Minimise exposure to environmental toxins
Optimise sleep
Include mindset work
Explore holistic therapies

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7
Q

What foods should be avoided to improve natural fertility?

A

Processed food
Caffeine
Alcohol
Pasteurised/low-fat dairy
Unnecessary medications

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8
Q

Why should processed food be avoided when trying to conceive?

A

Promotes oxidative damage

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9
Q

Why should caffeine be avoided when trying to conceive?

A

Increases cortisol production
Slows COMT (increased oestrogen dominance)
Associated with early miscarriage
Associated with increased time to conceive

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10
Q

Why should alcohol be avoided when trying to conceive?

A

Impacts ovulation
Reduces sperm motility/count

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11
Q

What foods should be included as part of a whole foods diet when trying to conceive?

A

Foods to suit client’s constitution
Local, season foods
Optimise digestion
Antioxidant-rich foods
Beans/legumes
Protein
High quality fats

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12
Q

Why are antioxidant-rich foods important when trying to conceive?

A

Reduce oxidative stress
Improve sperm quality
(C, E, carotenoids, Se etc)

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13
Q

Why are beans/legumes important when trying to conceive?

A

Rich in fibre
Aid bowel transit/toxin elimination
Balance blood sugar
Support detoxification (Zn, folate, amino acids)
Contain phytoestrogens

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14
Q

Why are eggs an important source of protein when trying to conceive?

A

Cholesterol - steroid hormone production
Choline - neural development

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15
Q

Why is fish/seafood an important source of protein when trying to conceive?

A

Zn - ovarian hormone production, spermatogenesis, GI tight junctions
DHA

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16
Q

Why is liver an important source of protein when trying to conceive?

A

A
B
Fe
Cu
Choline

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17
Q

Why are monounsaturated fats important when trying to conceive?

A

Improve insulin sensitivity
Reduce inflammation

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18
Q

Why are O3 fatty acids important when trying to conceive?

A

Support cell membranes
Supply energy

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19
Q

Why is it important to optimise body composition when trying to conceive?

A

Obesity increases risk of birth defects and gestational diabetes

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20
Q

Why are abdominal massages good when trying to conceive?

A

Increases blood flow to reproductive organs
Improves digestion/nutrient absorption
Relieves stress

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21
Q

Why are castor oil packs useful when trying to conceive?

A

Stimulates lymphatic, circulation, liver function
Promotes blood flow to reproductive organs
Aids detoxification

22
Q

Nutrients useful for male fertility

A

Se
Zn
CoQ10
Fish oil
L-carnitine
N-acetyl cysteine
B2/6/9/12

23
Q

Why is Se important for male fertility? Dosage?

A

Improves sperm motility
100mcg/day

24
Q

Why is Zn important for male fertility? Dosage?

A

Spermatogenesis
AO - protects from ROS
15-45mg/day

25
Why is CoQ10 important for male fertility? Dosage?
AO Needed for ETC - increases sperm concentration/motility 200mg/day
26
Why are fish oils important for male fertility? Dosage?
Cell membrane fluidity Acrosome action (head of sperm)
27
Why is L-carnitine important for male fertility? Dosage?
Sperm metabolism/maturation Energy for sperm AO 1000mg/day
28
Why is N-acetyl cysteine important for male fertility? Dosage?
Support glutathione production AO 600mg/day for 3 months
29
Why are B2/6/9/12 important for male fertility? Dosage?
Methylation support
30
Nutrients useful for female fertility
A C E CoQ10 Myo-inositol Arginine L-carnitine ALA B3 B9
31
Why is vit A important for female fertility? Dosage?
AO crucial for cell division/differentiation 1 tsp CLO/day
32
Why is vit C important for female fertility? Dosage?
Improves oocyte quality Protects against ovarian decline 500mg/day
33
Why is vit E important for female fertility? Dosage?
Improves oocyte quality Protects against ovarian decline 200iu/day
34
Why is CoQ10 important for female fertility? Dosage?
Oocyte development 200mg/day
35
Why is myo-inositol important for female fertility? Dosage?
Promotes ovarian function Enhances oocyte quality Encourages regular cycles 2000mg/day for 26 weeks
36
Why is arginine important for female fertility? Dosage?
Angiogenesis Fertility Hormone secretion 1000-2000mg/day
37
Why is L-carnitine important for female fertility? Dosage?
Increases endometrial thickness Enhances oocyte ATP production 500-1000mg/day until embryo transfer
38
Why is ALA important for female fertility? Dosage?
AO Immunomodulatory Aids insulin sensitivity 300mg/day - R-alpha lipoic acid 600mg/day - normal ALA
39
Why is folate important for female fertility? Dosage?
DNA/RNA synthesis Neural tube development 400mcg/day (Increased need if expecting twins)
40
Why is B3 important for female fertility? Dosage?
Reduce risk of recurrent miscarriages/birth defects 100mg/day as part of B complex
41
Herbs to support fertility
Agnus castus Ashwagandha Shatavari
42
Why is Agnus castus good for fertility?
Regulates cycle Regulates prolactin levels
43
Why is ashwagandha good for fertility?
Builds energy, stamina, libido Improves anxiety
44
Why is shatavari root good for fertility?
Female fertility tonic Calming Promotes hormonal balance
45
Tools to increase natural fertility
Regular intercourse 5 days before ovulation/3 days after Ovulation strips Cervical mucus Temperature charting Cervical position
46
Which hormone do ovulation strips test for?
LH
47
What consistency does cervical mucus have prior to ovulation?
Thin Watery Alkaline (looks like egg white)
48
What things can change the consistency of cervical mucus?
OCP Clomiphene citrate Infections Surgery Radiation therapy Cigarettes
49
How can women improve the increase of cervical mucus?
Increase fluid intake EPO (prior to ovulation) Fertility-friendly lubricant
50
What happens to basal body temperature around ovulation?
Drops (then rises prior to menstruation)
51
What can affect a basal body temperature reading?
Interrupted sleep Alcohol
52
How does cervical position change to maximise fertility?
Normally low, firm and closed At ovulation it becomes higher, softer and more open