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Nutrition 2 (Semester II) > 16f. Fertility - Natural Fertility > Flashcards

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
Q

Why is CoQ10 important for male fertility? Dosage?

A

AO
Needed for ETC - increases sperm concentration/motility
200mg/day

26
Q

Why are fish oils important for male fertility? Dosage?

A

Cell membrane fluidity
Acrosome action (head of sperm)

27
Q

Why is L-carnitine important for male fertility? Dosage?

A

Sperm metabolism/maturation
Energy for sperm
AO
1000mg/day

28
Q

Why is N-acetyl cysteine important for male fertility? Dosage?

A

Support glutathione production
AO
600mg/day for 3 months

29
Q

Why are B2/6/9/12 important for male fertility? Dosage?

A

Methylation support

30
Q

Nutrients useful for female fertility

A

A
C
E
CoQ10
Myo-inositol
Arginine
L-carnitine
ALA
B3
B9

31
Q

Why is vit A important for female fertility? Dosage?

A

AO crucial for cell division/differentiation
1 tsp CLO/day

32
Q

Why is vit C important for female fertility? Dosage?

A

Improves oocyte quality
Protects against ovarian decline
500mg/day

33
Q

Why is vit E important for female fertility? Dosage?

A

Improves oocyte quality
Protects against ovarian decline
200iu/day

34
Q

Why is CoQ10 important for female fertility? Dosage?

A

Oocyte development
200mg/day

35
Q

Why is myo-inositol important for female fertility? Dosage?

A

Promotes ovarian function
Enhances oocyte quality
Encourages regular cycles
2000mg/day for 26 weeks

36
Q

Why is arginine important for female fertility? Dosage?

A

Angiogenesis
Fertility
Hormone secretion
1000-2000mg/day

37
Q

Why is L-carnitine important for female fertility? Dosage?

A

Increases endometrial thickness
Enhances oocyte ATP production
500-1000mg/day until embryo transfer

38
Q

Why is ALA important for female fertility? Dosage?

A

AO
Immunomodulatory
Aids insulin sensitivity
300mg/day - R-alpha lipoic acid
600mg/day - normal ALA

39
Q

Why is folate important for female fertility? Dosage?

A

DNA/RNA synthesis
Neural tube development
400mcg/day
(Increased need if expecting twins)

40
Q

Why is B3 important for female fertility? Dosage?

A

Reduce risk of recurrent miscarriages/birth defects
100mg/day as part of B complex

41
Q

Herbs to support fertility

A

Agnus castus
Ashwagandha
Shatavari

42
Q

Why is Agnus castus good for fertility?

A

Regulates cycle
Regulates prolactin levels

43
Q

Why is ashwagandha good for fertility?

A

Builds energy, stamina, libido
Improves anxiety

44
Q

Why is shatavari root good for fertility?

A

Female fertility tonic
Calming
Promotes hormonal balance

45
Q

Tools to increase natural fertility

A

Regular intercourse 5 days before ovulation/3 days after
Ovulation strips
Cervical mucus
Temperature charting
Cervical position

46
Q

Which hormone do ovulation strips test for?

A

LH

47
Q

What consistency does cervical mucus have prior to ovulation?

A

Thin
Watery
Alkaline
(looks like egg white)

48
Q

What things can change the consistency of cervical mucus?

A

OCP
Clomiphene citrate
Infections
Surgery
Radiation therapy
Cigarettes

49
Q

How can women improve the increase of cervical mucus?

A

Increase fluid intake
EPO (prior to ovulation)
Fertility-friendly lubricant

50
Q

What happens to basal body temperature around ovulation?

A

Drops
(then rises prior to menstruation)

51
Q

What can affect a basal body temperature reading?

A

Interrupted sleep
Alcohol

52
Q

How does cervical position change to maximise fertility?

A

Normally low, firm and closed
At ovulation it becomes higher, softer and more open

Nutrition 2 (Semester II) (55 decks)

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