I found this great article from the Pathways to Family Wellness Magazine Website. Being a newly married couple, O & I are always learning about & doing what we can to prepare our bodies and environment for babies. In my opinion, anything that can be done to give my future little ones the best opportunity at full development & great health is of utmost importance!! Wanted to share a few quick tips that I found interesting.
written by Jennifer Barham-Floreani, DC
written by Jennifer Barham-Floreani, DC
Want to get pregnant? Here are 10 tips for increasing your chances of conceiving a healthy baby...naturally!
1) Know Your Cycle
When is your “fertility window”? The Sympto-Thermal Method has proved to be a very effective way to determine when you’re most fertile. It combines both the Billings method (cervical mucous checking) and Basal Body Temperature method.
Cervical mucous checking: One of the most reliable indicators of ovulation is the change in vaginal discharge. Five to six days prior to ovulation, mucous will change from being paste-like and opaque to an oestrogenic mucous, which is thin, wet, watery, clear and profuse. Two days before ovulation, mucous will again change to a raw egg-white consistency, stretching in long strands. These few days offer the highest conception probability.
Basal Body Temperature: This method involves taking your body temperature each morning at the same time, using a digital thermometer. Measuring changes in temperature helps indicate when ovulation occurs.
Action: Research these methods for a full explanation of necessary steps
2) Replenish Your BodyFor a much more in-depth view of baby preparation I suggest picking up a copy of Beautiful Babies, Fabulous Families, Wonderful World by Belinda Barnes.
Certain lifestyle factors, such as poor diet, stress and the use of medication (including antibiotics and the contraceptive pill), can deplete critical nutrients and minerals necessary for reproductive success. Research indicates that the contraceptive pill alters the uptake and utilization of the vitamin B group, as well as vitamins A, C, E, K, folic acid, biotin, iron, calcium, magnesium, potassium, selenium, zinc and copper.
Studies have also revealed that vitamin E deficiency in animals can lead to infertility, that zinc supplementation can improve intrauterine growth, and that women who reported using iron supplements were 40 percent less likely to have ovulation-related infertility than non-users.
Action: Before attempting to conceive, give your body a few months to replenish natural nutrient reserves.
3) Give Up Those Vices
There are 4,000 chemicals in cigarette smoke, including 43 carcinogens and 300 polyaromatic hydrocarbons that can destroy follicles in the ovary, reduce fertility and trigger early menopause.
A recent study showed that smokers have 1.6 greater risk of being infertile compared to nonsmokers, and that women who smoke take longer to become pregnant, even with Artificial Reproductive Technology (medical procedures used to enhance fertility), and are more likely to miscarry. It’s important to note that chemical toxicity of any kind can have an adverse effect on conception and development. Alcohol and caffeine are also toxic.
Poor vitamin B levels, high intake of coffee, smoking and lack of vitamin supplementation during pregnancy contribute to elevated plasma Hcy (homocysteine, an amino acid). Women with high plasma Hcy (and low serum B12 levels) are at greater risk of recurrent pregnancy loss, placental abruption, stillbirths, very low birth weight, preterm deliveries, preeclampsia, clubfoot and neural tube defects in their offspring.
Action: Minimize toxins in your diet; remember that all chemicals pass through the semi-permeable placental membrane to the fetus, and that there is no such thing as a placental “barrier.”
4) Hidden Nutrient Deficiencies
Micronutrient deficiencies are known contributors to poor pregnancy outcomes. Certain foods can block the absorption of important vitamins and minerals. It is therefore wise to study if reliance on certain foods may have created micronutrient deficiencies. Seek dietary advice on how to balance food choices and incorporate more organic fruits and vegetables, which are always a rich source of iron and zinc and other important vitamins and minerals.
Action: Eat high-quality, organically grown foods—these are the best source of vitamins and minerals.
5) Regulate Your Blood Sugar
Dietary factors that affect the body’s insulin (blood sugar) sensitivity have been associated with an increased risk of infertility. Greater levels of insulin in the bloodstream appear to depress the body’s production and regulation of hormones, which can have adverse effects on fertility.
Action: While monitoring intake of sugar and refined carbohydrates is important, seek advice from a healthcare provider on the benefits of foods that regulate blood sugar levels, such as whole grains and proteins.
6) Go for the Good Fats
Some fats are good for us and some are not. Fats are important for optimal body function, and together with protein they constitute the structural framework of our body. There are basically four types of fats, of which we need three. Our bodies thrive on “good” fats—the mono- and polyunsaturated fats, which are important for healthy reproduction, as they help control blood sugar levels, cool the body’s inflammation, and enhance healthy ovulation. Our bodies also use high-quality saturated fats in moderation. The fourth fat, trans fat, is the “resident evil.”
Action: Prioritize good fats in your diet. Include a high-quality, preferably organic, mercury-free DHA and EPA supplement (omega-3 polyunsaturated marine or fish oil), and utilize other great sources, such as oily cold-water fish, flaxseed oil, walnut, olive and soya bean oil, walnuts, pumpkin and sesame seeds, wheat germ, leafy green vegetables, olives and avocados. Consider pastured meats, eggs and organic dairy from grass-fed cows as additional sources of good fats. Be vigilant in avoiding trans fats; these are often listed on products as hydrogenated or partially hydrogenated vegetable oil or vegetable shortening. Foods that contain trans fatty acids are often included in kids’ favorites, such as hot chips or French fries, crackers, cookies, biscuits, crisps, cakes, cereals and margarines.
7) Go Organic
Non-organic fruits and vegetables are exposed to a significant number of insecticides and fungicides. The simple act of biting into a piece of fruit that has been treated with endosulfan, an organochloride pesticide, gives an unintended dose of hormone disruptors, otherwise known as endocrine disrupting chemicals (EDCs). EDCs mimic oestrogen and other hormones and potentially disrupt the chain of hormone release necessary for ovulation, fertilization and implantation of the embryo.
Action: Buy organic produce—not only are these foods nu- tritional dynamite, but they help us avoid produce that might otherwise be genetically modified. There is significant cautionary evidence relating GMO food consumption and infertility. Be sure to check other food purchases for GMO ingredients, which are mostly found in processed foods—particularly those containing soy, corn and canola.
8) Avoid Contaminated Fish Products
There has been increasing awareness about the ill effects of toxins found in fish, including mercury, antibiotics, vaccines and pesticides. Tinned fish is also a source of Bisphenol A, sulphur dioxide and EDTA. Mercury is 1,000 times more toxic than lead, and is second only to uranium as the most toxic metal. It is a known neurotoxin, linked to numerous forms of brain damage. When eating fish, eat wild. The growing “fish farming” industry is contributing unhealthy, chemical-laden sources of fish into our diets. For this reason, fresh, wild fish (after considering the mercury content) is best.
Action: For a full list of safe fish, please visit welladjustedbabies.com/blog/fish-how-safe-is-it/.
9) Keep Moving
Exercise improves the body’s sensitivity to insulin and evens out blood sugar levels. Controlling insulin is an essential step in improving fertility. Exercise also helps us maintain our ideal weight and keeps our bodies strong.
Action: Put on your running shoes, grab a bicycle or join a gym. All exercise is good for the body, and the more variety, the better. Calculate your ideal weight and get all of the physical and emo- tional support you may need to achieve this weight.
10) Get Your House in Order
Whether from a tap, tank or natural source, water contains hundreds of contaminants, including natural organics, salts, harmful bacteria and viruses. Chlorination of tap water and its harmful byproducts must be filtered out.
Variations in menstrual and ovarian function have been observed following consumption of tap water disinfection byproducts (also known as DBPs). A study on American women showed those who regularly drank tap water with at least 75 micrograms per liter of these byproducts had an increased rate of early-term miscarriages (15.7 percent, as compared to a 9.5 percent risk for women with low exposure). Fluoride, which is also added to tap water, has been linked to hormone disruption, lower fertility rates and low sperm counts. Water contains hundreds of contaminants, including organic compounds derived from living organ- isms, salts, harmful bacteria, viruses and pharmaceutical drugs.
In addition, conduct an inventory of your home and the products you use, particularly personal care and cleaning products. Eliminate anything with EDCs (endocrine-disrupting compounds), such as aluminum, lead acetate and phthalates.
Action: Purchase a high-quality water filter and use glass bot- tles to store your water. Avoid drinking from bottles that contain Bisphenol A—a nasty chemical found in plastics. Replace prod- ucts with 100 percent biodegradable products and read labels carefully before you buy. Dispose of any cookware that contains Teflon and Gore-Tex.
The author (of this article) also has a wonderful blog, Well Adjusted Babies (welladjustedbabies.com/blog) that would be great to keep track of. She is a heavily-awarded chiropractor and mommy of 4!
happy baby making! ;]