16f. Fertility - Natural Fertility Flashcards
How long does it take for an egg to prepare for ovulation?
100 days
How long does it take for a sperm to mature?
72-76 days
When should preconception preparation start?
At least 3 months before planned conception
How long should be given for the body to detox and heal before conceiving?
6-12 months
How long should a fertility detox be undertaken before conception?
12 months
What are the 8 steps to natural fertility?
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
What foods should be avoided to improve natural fertility?
Processed food
Caffeine
Alcohol
Pasteurised/low-fat dairy
Unnecessary medications
Why should processed food be avoided when trying to conceive?
Promotes oxidative damage
Why should caffeine be avoided when trying to conceive?
Increases cortisol production
Slows COMT (increased oestrogen dominance)
Associated with early miscarriage
Associated with increased time to conceive
Why should alcohol be avoided when trying to conceive?
Impacts ovulation
Reduces sperm motility/count
What foods should be included as part of a whole foods diet when trying to conceive?
Foods to suit client’s constitution
Local, season foods
Optimise digestion
Antioxidant-rich foods
Beans/legumes
Protein
High quality fats
Why are antioxidant-rich foods important when trying to conceive?
Reduce oxidative stress
Improve sperm quality
(C, E, carotenoids, Se etc)
Why are beans/legumes important when trying to conceive?
Rich in fibre
Aid bowel transit/toxin elimination
Balance blood sugar
Support detoxification (Zn, folate, amino acids)
Contain phytoestrogens
Why are eggs an important source of protein when trying to conceive?
Cholesterol - steroid hormone production
Choline - neural development
Why is fish/seafood an important source of protein when trying to conceive?
Zn - ovarian hormone production, spermatogenesis, GI tight junctions
DHA
Why is liver an important source of protein when trying to conceive?
A
B
Fe
Cu
Choline
Why are monounsaturated fats important when trying to conceive?
Improve insulin sensitivity
Reduce inflammation
Why are O3 fatty acids important when trying to conceive?
Support cell membranes
Supply energy
Why is it important to optimise body composition when trying to conceive?
Obesity increases risk of birth defects and gestational diabetes
Why are abdominal massages good when trying to conceive?
Increases blood flow to reproductive organs
Improves digestion/nutrient absorption
Relieves stress
Why are castor oil packs useful when trying to conceive?
Stimulates lymphatic, circulation, liver function
Promotes blood flow to reproductive organs
Aids detoxification
Nutrients useful for male fertility
Se
Zn
CoQ10
Fish oil
L-carnitine
N-acetyl cysteine
B2/6/9/12
Why is Se important for male fertility? Dosage?
Improves sperm motility
100mcg/day
Why is Zn important for male fertility? Dosage?
Spermatogenesis
AO - protects from ROS
15-45mg/day
