NUTRITION AND FERTILITY WELLBEING

Mounting Evidence

Results from studies examining the role nutrition plays in improving fertility in men and women underpin that healthy food choices can positively affect the state of reproductive functions. 

Even more pertinent is mounting evidence that couples with good nutritional profiles contributed to a healthy pregnancy and positive foetal development.

Nutrition and fertility relationship

There is significant data to suggest that the relationship between nutrition and fertility is consequential in promoting conception. Researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School have recently published research done on the impact of diet on fertility. 

Findings from the studies ascertained and reaffirmed that vitamins and nutrients such as folic acid, vitamin B12, omega-3 fatty acids and diets built on vegetables, fruits, herbs, nuts, beans and whole grains, had a positive impact on women attempting to get pregnant naturally. The same dietary prescription was also found to improve the quality of semen among men.

Conversely, trans-fat diets deemed unhealthy such as those rich in red and processed meats, potatoes, sweets and sweetened drinks were found to be contraindicative to fertility health in both genders. With couples undergoing Assisted Reproductive Techniques, it was found that women may be more likely to conceive if they are on an antioxidant-rich diet.  

​

A study conducted in Netherlands on preconception diet and its association with the chance of ongoing pregnancy in women undergoing fertility treatment, suggested that women and men with obesity (BMI more than 30) and those suffering from poor nutrition (BMI less than 20) could suffer heightened risks of infertility.

​

Closer to home, studies have revealed that in addition to avoiding certain types of vegetables and fruits due to food taboos or the lack of nutrition knowledge, pregnant women in Malaysia do not consume enough of this food group.

A personal observation

​

In some of my patients, observance of a healthy diet leading to the reduction of 10% of their body weight if they are obese, have led to natural conception success.  In other instances, a prescription of supplements taken over a few months coupled with better dietary choices seemed to have made all the difference. I have also had cases where husbands have been successful in improving their sperm count simply by observing a healthier diet and exercise. 

In fact, the recent MCOs and CMCOs have also brought forth favourable outcomes that illustrate the importance of mind, body and soul balance. Pleasantly, quite a number couples under my care have found themselves in the family way without the need of any assistance. The alleviated stress may have given them the opportunity to reconnect whilst ample time enabled exercise and healthier home-prepared meals.

Fertility nutrition for couples 

Aside factors such as age and genetics which we cannot control, nutrition is a factor which is well within our purviews to manage. Simply put, the diet one observes during pregnancy is the same diet that should be practiced before pregnancy and the same can be said for husbands as well.

Fruits and vegetables are rich in antioxidants and they are great for general wellbeing. The healthier a couple is, the better their chances are to conceive.  Hence, ensure that at least half your plate at every meal is composed of fresh fruits and vegetables of any type and avoid over frying your vegetables.

Plant-based fats, taken in moderation, can help promote regular ovulation and general fertility; as with avoiding food that contain trans fats. Trans fat is found primarily in foods such as commercial baked and snack foods, animal products, fried foods and certain margarines. These can cause insulin resistance that could inhibit ovulation. Instead, indulge in more complex but good carbs which are rich in fibre found in vegetables, fruit, legumes and whole grains. 

For protein, zinc and iron, eat more eggs, fish and meats that have been trimmed of fat. Fish and the yolk of eggs are an excellent source of DHA and omega-3 fatty acids that helps develop a baby's nervous system. Plant protein from beans, nuts, seeds and tofu are also packed with healthy fats. Also, consume one or two servings a day of whole milk or other full-fat dairy foods, such as yogurt, and less of non-and low-fat dairy.

With sugar, less is more and it would be prudent to cut down on sugar intake. Drink coffee and alcohol in moderation and opt for whole foods over processed options. 

I encourage couples to take a daily multivitamin that contains at least 400 micrograms of folic acid and 40 to 80 milligrams of iron and his and hers pre-natal vitamins that include Vitamin C, Vitamin E, Selenium and Zinc.

In addition to what can be ingested, it is encouraged that we get a daily dose of Vitamin D3, supplement-wise or by simply stepping out into the sun. Adequate intake of D3 improves the immune system and enhances fertility potential.

General wellbeing activation

In addition to nutrition, stress management is also an important aspect of a healthy lifestyle. Most of us are prone to work stress and I often advise couples to compartmentalise. Don’t take your work home with you and vice versa don’t allow home concerns to affect you at work. Talk to you doctor if you are feeling overwhelmed and don’t feel inhibited or apprehensive about getting help.

Proper and adequate sleep is another important aspect of our general wellbeing. Alongside repairing damages in our bodies, sleep is our best detox for a balanced hormonal profile. So, be sure to get six to eight hours of quality sleep. If you are having trouble sleeping, you could take a melatonin supplement an hour or two before going to bed.

Exercise and good nutrition go hand in hand. At least three 30-minute sessions a week for starters will have you feeling the positive effects. From high intensity interval training or swimming to brisk walking around your housing area after work, there are a variety of options that one can chose from to best suit our time and physical profiles. Consult your doctor on the routines that would best fit you.   

Nutritional fertility awareness

Couples must be made aware that getting pregnant is not a ‘given thing’ in a marriage.

Poor nutritional choices and unhealthy habits may compromise fertility and our chances of building a family. I would like to encourage couples to consider undergoing Pre-Conception Consultation even before you decide to have a baby. 

This consultation can be done with and by your family doctor and it ascertains your state of health. Anomalies if any, can be duly detected and measures to deal with the condition put on track. 

This consultation should be done sooner instead of later, regardless of when you decide to have a baby. Lifestyle alterations could take some time before any effect is noticed and it is imperative for pre-existing conditions such as asthma, diabetes, oral health and obesity to be effectively controlled. 

I cannot emphasise enough that a healthy pregnancy begins with a healthy lifestyle. This lifestyle must begin way before any thought of childbearing is even considered. As a matter of fact, a good nutritional profile must be developed in the womb and enhanced throughout one’s lifetime.

Nutrition and infertility treatments

Infertility treatments can be daunting and couples who conceive with the help of fertility treatments may experience worry and insecurity. Again, nutrition can play a huge role in helping couples tackle this.

The most common fertility drug side effects are bloating, headache, breast tenderness, upset stomach, hot flashes and mood swings. This, in addition to the demands of when the drug and procedures must be administered, weigh heavily on one’s physical and psychological state. It is important that couples support each other through this process alongside observing a healthy lifestyle and diet.

Pregnancy can also be a time of confusing and conflicting emotions, more so for couples who conceive with the help of fertility treatments. Share these feelings with each other and be reassured that you can discuss any issues with your doctor if you feel the need to do so. 

Exciting Times

Building a family should be an exciting and enriching experience. Therefore, do surround yourself with company that can help you stay upbeat and optimistic. On that note, let’s strive to get the basics in our life right. 

I do look forward to the baby photos of 2021.