The Importance Of Getting Healthy Before Pregnancy
Getting pregnant is becoming more and more challenging for couples. According to the World Health Organization, “Around 17.5% of the adult population – roughly 1 in 6 worldwide – experience infertility.” Many of our friends and family have experienced challenges getting pregnant. And those who do become pregnant realize how important is to improve your health.
Improving your health is not always the solution to infertility. There are many root causes that can result in infertility. However, improving your health and diet is extremely important when trying to get pregnant. Integrative medicine emphasizes the connection between nutrition, lifestyle, and general well-being in preparation for pregnancy, providing a comprehensive approach to preconception health. Below we look at preconception health from the standpoint of integrative medicine and its connection to fertility and reproductive wellbeing.
“I first worked with Buddy on my diet in 2021 when my husband and I were having challenges getting pregnant. After starting the program, we soon became pregnant with our firstborn. Now we have 2 children, and I refocus on my diet regularly, especially when we want to prepare for having another child.”
Hannah Noecker
What Foods Increase Fertility?
A variety of foods can help increase fertility. Introduce these foods into your diet, and consider working with our team at PEAK to improve your fertility and determine the root causes of infertility.
Consider adding salads to your diet that contain spinach, cruciferous veggies, pomegranate and acai fruits, flax seeds, walnuts, and berries like blueberries and cranberries. All of these foods combined will majorly impact your fertility and general health.
- Cruciferous vegetables: These vegetables have hormone-cleansing properties. Rich in indole-3-carbinol (I3C), they aid in the body’s removal of extra estrogen. Examples of cruciferous vegetables include Broccoli, Brussels sprouts, cabbage, cauliflower, bok choy, turnips, mustard greens, and kale. Consider eating raw or very gently heated to benefit from them the most.
- Lentils: Lentils are a must-have for ladies attempting to conceive since they are high in folic acid. Ninety percent of your daily folate requirements may be met by a single cup, which promotes healthy cell division and good embryonic development.
- Spinach: Spinach is packed with antioxidants, iron, zinc, and folic acid. Spinach is a flexible addition to your diet, whether it is cooked or raw.
- Avocado: High in vitamin E and good fats, avocados promote balanced hormone levels and reproductive health. Spread slices over whole-grain bread, add them to salads, or combine them into smoothies.
- Berries: Packed full of antioxidants, berries are essential for preventing cellular damage. This is especially crucial for fertility because antioxidants protect the DNA of sperm and eggs, maintaining the health of reproductive organs. Berries can be added to salads, smoothies, or just eaten as a fast snack.
- Walnuts: Walnuts provide large amounts of omega-3 fatty acids. These necessary fats help your future child’s brain develop normally and are vital for hormone development.
- Pumpkin Seeds: Packed with of zinc, iron, and omega-3 fatty acids, these little seeds will help your fertility. Zinc is essential for the creation of DNA in both eggs and sperm, and it also supports the immune system, testosterone levels, and general sperm health.
- Flaxseeds: Rich in fiber, antioxidants, and omega-3 fatty acids, flaxseeds help reproductive processes. They also include lignans, which are substances that may aid in controlling estrogen levels. To ensure that you benefit from the fatty acids, grind the flaxseeds just before consumption.
- Pomegranate and Acai: Well-known for their antioxidants, these fruits are crucial for shielding sperm and eggs from the damaging effects of free radicals. For a revitalizing boost, try 100% pomegranate or acai juice instead of just the seeds.
While many groups recommend salmon for fertility, we sometimes encourage patients to avoid it due to the increased mercury levels it produces. Yes, salmon does provide the omega-3 fatty acids that help with fertility, but it also introduces mercury into your system, which can negatively impact your fertility. This might be a food to avoid while supplementing omega-3.
How To Get Healthy Before Getting Pregnant?
There are a variety of ways you can prepare your body for pregnancy. From improving your diet and nutrition to removing unhealthy substance intake from your body. Below are a few key ways to improve your health and prepare your body for pregnancy:
1. Improve Your Diet & Nutrition For Pregnancy
Diet greatly impacts preconception health, which also affects general vitality, hormone balance, and reproductive function. In integrative medicine, we strongly emphasize eating a diet high in whole foods, antioxidants, and critical nutrients to maintain reproductive health. Meals high in omega-3 fatty acids, leafy greens, berries, nuts, and seeds can improve hormone regulation, egg quality, and fertility.
Vital nutrients for reproductive health may be obtained from a balanced diet high in fruits, vegetables, whole grains, lean meats, and healthy fats. Folic acid, iron, calcium, and omega-3 fatty acids are especially crucial for optimal preconception health. At PEAK, we customize your diet to what your body needs. Not everyone’s dietary needs are the same. By taking a closer look at your health, preexisting conditions, and existing diet, we can help guide you to peak health.
2. Supplement As Needed Or Recommended
In addition to following a nutritious diet, you should consider taking any prenatal vitamins or supplements that your doctor has prescribed. Folic acid, in particular, is very important since it helps prevent birth abnormalities.
3. Regularly Exercise For Your Health
Frequent physical activity may help maintain a healthy weight, lower stress levels, and enhance general well-being. Exercise weekly will help improve your health.
4. Handle Pre-existing Medical Conditions
Consult your healthcare professional to ensure optimal management of any pre-existing medical issues, such as diabetes, hypertension, or thyroid abnormalities, before becoming pregnant.
5. Remove Unhealthy Substances From Your Diet
Alcohol, tobacco, and illegal substances can have a major impact on fertility and pregnancy outcomes, so stay away from them. Reduce the amount of time you spend in toxic and dangerous environments that could have mold or harmful airborne substances.
The Benefits Of Improving Your Health Preconception
What are the benefits of improving your health preconception? Improved fertility, a healthier pregnancy, and a healthier baby.
Increased Fertility: We find so much joy in helping families grow and start through improved diet and health habits that increase fertility.
- A Healthier Pregnancy: By having a healthy diet and healthy habits built into your lifestyle before you get pregnant, your child will be growing in a healthy home from day 1.
- A Healthy Baby: We know that a mother’s diet and exercise majorly impact a child’s development before birth. By giving your child a healthy start, you can help set them up for success. The National Library Of Medicine’s study, along with other studies found a connection of cancer with children whose mothers had diabetes or prediabetes.
Contact Us At PEAK To Prepare For Pregnancy
At PEAK Integrative Medicine we provide a range of services that can help you increase fertility and prepare for having a baby. From our helping women with hormone imbalance to our gut health and metabolism and weight loss. Even once you are pregnant, we have chiropractic services to help you have a more comfortable pregnancy. Contact us a PEAK for a consultation.