Natural Fertility Flashcards
Traditional approach
Traditional cultures would feed newlyweds a fertility
diet for 6 to 12 months to prepare for conception:
* The diet was designed to provide optimal balance and nutrition to
mother, father and baby. It takes around 100 days for an egg to
prepare for ovulation, and 72–76 days for man’s sperm to mature.
* Preconception preparation should start at
least 3 months before planned conception.
* A timeframe of 6 to 12 months allows the
body to detox and heal before conceiving.
* A fertility detox should be undertaken at least
12 months prior to conception
Step 1. Avoid
- Processed food ― sugar, fizzy drinks, refined
carbs, trans fats, microwaved food, ready meals,
artificial sweeteners, table salt, GM foods.
These all promote oxidative damage. - Caffeine (coffee, tea, chocolate) ― increases cortisol
production, slows COMT (→ oestrogen dominance),
associated with early miscarriage and ↑ time to conception. - Alcohol― impacts ovulation; ↓ sperm motility and count.
- Non-organic pasteurised / homogenised / low fat dairy.
- Unnecessary medications
Step 2: Eat a broad, whole foods, nourishing diet
- Suggest the diet suited to your client’s constitution.
Different foods work for different constitutions /
physical conditions (hot / cold / dry / moist). - Local, seasonal foods prepared to maintain
optimum amounts of nutrients and prevent
formation of damaging compounds associated
with high-heat cooking and heating of oils. - Focus on quality of food rather than calories.
- Encourage optimal digestion — chew food
well, avoid drinking during meals etc. - Antioxidant rich foods― i.e., high in vit C, E, carotenoids, selenium
etc., to reduce oxidative stress and improve sperm quality.
Eat the rainbow (phytonutrients), prioritising dark green
leafy vegetables and crucifers (also for liver detoxification ―
I3C stimulates CYP1A1). Consume 1–2 cups with each meal daily. - Beans and legumes ― rich in fibre, aid bowel transit
and toxin elimination, balance blood sugar
(crucial for hormonal health). Excellent
sources of zinc, folate and amino acids
to support detoxification. Contain phytoestrogens that
modulate oestrogen and disrupt aromatase. Consume 3 x week.
Mostly plant protein with some high-quality animal protein
- Organic eggs — contain cholesterol needed for steroid
hormone production. Choline for neural development. - Wild caught fish and seafood — seafood is high in
zinc which is required for ovarian hormone production,
spermatogenesis, GI tight junction support and
superoxide dismutase production. ‘SMASH’ fish to optimise
DHA levels. NHS recommend no more than two portions per
week due to potential of mercury — supplementation required. - Organic liver — high in vitamin A, B vitamins,
iron, copper, choline. Consume 2 x month.
High quality fats
- Monounsaturated fats (e.g., olives) ― improve insulin sensitivity
and secretion, ↓ inflammation and hence assist fertility. - Daily omega-3 fatty acids (oily fish, flaxseeds etc.) ― support
cell membranes and supply energy (particularly in oocytes). - Nuts (walnuts, macadamia nuts, almonds).
- Moderate use of coconut oil and organic butter (if tolerated)
Some traditional foods to boost fertility: Fish, eggs, walnuts, maca
root, fresh figs, but especially saffron― for boosting libido and
supporting the nervous system. Crocetin in saffron is believed to
enhance nitric oxide synthase activity in the vascular endothelium
Step 3. Optimise body composition
- Help clients achieve a BMI of 20–25.
- Obesity increases the risk of birth
defects and gestational diabetes. - Aim for a body fat percentage of
20–25% (less than 17% can
induce amenorrhoea). - Ensure adequate intake of calories and nutrients.
- Aim for moderate exercise: Avoid running, spinning, HIIT,
CrossFit and aim for yoga, pilates, walking and swimming.
Step 4. Reduce stress
Reorganise your work and life to reduce stress,
avoid people causing stress, go for a walk, take time off
Step 5: Minimise exposure to environmental toxins
- Use non-toxic products in the home and
on the body (live ‘toxin free’). - Also avoid excessive mobile phone and
WiFi exposure (e.g., switch off at night)
Step 6: Optimise sleep
8 hours of uninterrupted sleep per night.
Step 7. Include mindset work
Mindset plays a critical role in a fertility journey.
– Visualisation, affirmations, journalling, gratitude
Step 8. Explore holistic therapies
- Acupuncture, homeopathy, herbal medicine to
support the body’s homeostatic mechanisms. - Arvigo Maya abdominal massage (increases
blood flow to reproductive organs, improves
digestion and nutrient absorption, relieves stress). - Reflexology (relieves stress, can regulate menstrual cycle)
