“The reviewed evidence shows that dietary patterns attached to the fundamental principles of proper nutrition promote fertility.”
A very strong headline so where did it come from. A review of clinical studies into nutrition, dietary intake and fertility was carried out in 2015 and published in the Journal of the Federation of American Societies for Experimental Biology (a mouthful for sure).
I have recently prepared a nutritional document on how nutrition can support assisted reproductive procedures for a clinic in the UK. Part of my research was to unearth recent research into the area. In many ways, what we found was a confirmation of studies and reviews that have been carried out before.
So what did the review of academic papers into nutrition and fertility show us?
Alcohol, caffeine, sodas and other soft drinks increase the risk of infertility. I think most of us trying to conceive will have identified these as no-no’s. Getting into a bit more detail: Alcohol abuse affects sperm morphology and production and could promote hormonal fluctuations among women. Keep in mind that abuse is consuming more than the standard limit. This might even be frowned upon when trying to conceive anyway. Caffeine is associated with an increase in the time to pregnancy; and soft drinks with ovulatory disorders (Please see a recent blog post on Caffeine and what to do).
The next part we found very interesting. Carbohydrates, proteins and lipids impact on fertility according to their quantity, proportion and type in the case of fat, ultimately affecting women’s ovulation and sperm morphology and concentration. We have spoken before about good fats and bad fats, good carbs and bad carbs and how they will boost or impair your fertility. It also has been shown that antioxidants significantly increase fertility by a suggested reduction in oxidative stress damage. This is good news coming into the summer months, more salads, fruit salads and bright coloured foods (not skittles) can normalise/ boost your fertility through their antioxidant potential.
The overall conclusion of the review stated: In conclusion, growing research and interest in this field has made it evident that lifestyle factors and nutrition have an impact on infertility.
“Women who watch their weight and closely follow a Mediterranean-style diet high in vegetables, vegetable oils, fish and beans may increase their chance of becoming pregnant,” according to dieticians at Loyola University Health System (LUHS).
“Establishing a healthy eating pattern and weight is a good first step for women who are looking to conceive,” said Brooke Schantz, MS, RD, CSSD, LDN, LUHS. “Not only will a healthy diet and lifestyle potentially help with fertility, but it also may influence foetal well-being and reduce the risk of complications during pregnancy.”
Thirty percent of infertility is due to either being overweight or underweight, according to the National Infertility Association. Both of these extremes in weight cause shifts in hormones, which can affect ovulation. Reducing weight by even 5 percent can enhance fertility.
Schantz recommends the following additional nutrition tips for women who are looking to conceive:
- Reduce intake of foods with trans and saturated fats while increasing intake of monounsaturated fats, such as avocados and olive oil
- Lower intake of animal protein and add more vegetable protein to your diet
- Add more fibre to your diet by consuming whole grains, vegetables and fruit
- Incorporate more vegetarian sources of iron such as legumes, tofu, nuts, seeds and whole grains
- Consume high-fat dairy instead of low-fat dairy (the reason behind this is that when you remove the fat from dairy, you remove the fat based nutrients like Vitamin D and Vitamin E just to name a couple – also in some products, more sugar is added to improve the flavour)
- Take a regular multivitamin
In a recent book, Obesity & Fertility, Chapter 4 looks at nutrition and fertility. I was attracted to this book because Dr. Jorge Chavarro was involved – the author of the Fertility Diet and expert from Harvard University. I thought it was an excellent read, backing up good nutrition habits with science and research. For a simpler read perhaps, The Fertility Diet is an excellent bible for good living.
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