I PROTECT MYSELF FROM INFERTILITY, NUTRITION FOR FERTILITY!

There are many causes and risk factors of infertility; age, genetics, low body mass index, insulin resistance, smoking, alcohol, sedentary life, anatomical disorders, endocrine disorders, chronic toxicity, intense sports and cardiac activity… How should we feed for infertility?

What are the important values in nutrition in terms of pregnancy?

• folic acid supplement,
• Vitamin B12 supplement,
• Omega 3 supplement,
• While phytoestrogens have an important place in infertility,
• Consumption of red meat, consumption of processed meat, consumption of trans fat and sugar, consumption of processed sweetened fruit juices continue to pose a risk in terms of infertility.

What should be in your diet in infertility?

In plant-based protein consumption such as healthy oils, avocado, olive oil, coconut oil, raw nuts, especially legumes, peas, lentils and raw nuts are also important in terms of vegetable proteins. Healthy carbs should also be highlighted. It is best to get carbohydrates from fruits and vegetables. It was also emphasized that the ferritin level, that is, vegetable sources containing iron, consumption such as spinach, black cabbage, pumpkin seeds, chickpeas, beets should be of vegetable origin. In terms of zinc, foods containing B6 should be preferred abundantly. Foods containing folate are also important.

Let’s talk about what should not be in infertility;

Excessive consumption of trans fats, processed refined carbohydrates, simple carbohydrates, packaged foods, bread, refined sugar, alcohol, caffeine, fatty dairy products;

Support groups in female infertility;

Folic acid, zinc, B12, vitamin D, iodine, omega 3 fatty acids, B6, coenzyme Q10, iron, probiotics, magnesium, selenium, chastree berry, bromelain, raspberry leaf, nettle leaf, vitamin C are supplements that can be beneficial in female infertility.

Support groups in male infertility;

Zinc, selenium, lycopene, vitamin C, omega 3 fatty acids, vitamin e, l-cartin, coenzyme Q10, folic acid, vitamin D are supplements that can be beneficial in male infertility.

In summary about the food,

Watch out for carbohydrates! If you are overweight or underweight, your blood sugar levels are not balanced, which may be affecting your fertility. Balancing it first may mean increasing fertility. Balancing blood sugar is very important for fertility. In fertility diets, it is necessary to be a little sensitive in carbohydrate consumption. This group, which obtains and provides the energy of the body, is generally divided into two. It is necessary to limit the consumption of carbohydrates, such as simple carbohydrates, white sugar, fruit and fruit juices during the fertility diet, or even almost eliminate it, instead of focusing on the complex ones. For example, choosing vegetables, grains and legumes is one of the basic rules. This group is a very good nutrient store and supplement.

The importance of protein consumption for fertility is that it increases hormone production by producing amino acids. Amino acids are among the basic building blocks of the body. But when protein is mentioned, only meat and meat products come to mind. Fish, legumes, eggs and nuts are also more suitable in terms of fertility diet. Consuming legumes instead of red meat and getting protein from them is the unknown star point in the fertility diet.

Fat consumption in fertility is found in oily fish, seeds, nuts, which are foods that positively affect fertility. These foods consumed during the fertility diet will have a positive effect on fertility. Fries are not included in the fertility diet!

Omega 3

Omega 3, which we often hear about, stands out among all fatty acids. Omega 3 fatty acids, which the body cannot synthesize itself, must be taken from the outside. Among the green leafy vegetables, purslane stands out. Fish is a food that everyone should consume. The fertility diet should include fish at least twice a week.

Stress and infertility

In the treatment of infertility, chronic stress must be addressed in both men and women. It is not possible to explain that it is a more effective factor in men or women. Many studies have found that living conditions and chronic stress are associated with infertility. Breathing exercises, meditations, yoga are important to relieve stress.

Sleep and infertility

Regular sleep will regulate the stress we take as matter above. When we do not sleep enough, the hormonal balance of the body is generally disturbed. Falling asleep between 22:00-24:00 and sleeping for at least 8 hours are very important in terms of infertility.

Infertility in smoking and alcohol consumption

In many studies, and even if it is no longer accepted, there is a fact that the whole society knows, that alcohol and cigarettes have been shown to reduce the number and quality of sperm. It impairs egg quality in women. Cigarette consumption also threatens the health of the baby in the womb.

One of the most interesting subjects: Caffeine and infertility

Caffeine can cause hormonal imbalances. Dehydration is one of its most important side effects, and mineral imbalances can also be caused by dehydration. More than 200-300 mg of caffeine per day increases the rate of infertility by 27%. It is recommended to consume only one cup of Turkish coffee per day.

Well, we should do sports, but is too much exercise infertility or fertility?

Sports and exercises should be included in the treatment of infertility. However, high-tempo and heavy sports that increase hormone secretion are not the right option in infertility treatment. Intense exercises may cause loss of bone density as a result of the decrease in the regulation effect of estrogen on bone metabolism due to hypoestrogenism. Exercise is very beneficial, but excessive exercises and sports training that can stress the body can also have the opposite effect.

Getting to know and analyzing the patient adequately is supported by supplements, and personalized treatments are planned by seeing what is needed. But as soon as the right causes are focused on, infertility ceases to be a nightmare. All the best, from now on, I wish you happy babies thanks to healthy foods. You can do your best with food and other items and entrust the rest to us! J

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