You’re Over 30, Want A Baby, Now What?
There’s no man in sight for a husband…yet. Next best thing you can do is protect your baby making assets.
Maintaining your reproductive health comes down to diet and exercise. If you know you want babies but, aren’t yet in the relationship that will bring about a family, consider these 5 fundamentals that will help you stay fertile.
1. Get and Stay In Shape.
Hit the gym. Being too fat or too thin will adversely affect your fertility. It’s commonly considered a problem for women who are underweight but, women who are overweight may stop ovulating as well. Polycystic Ovary Syndrome
(PCOS) is a condition that interferes with ovulation and is common among women who carry excess weight. Ideally keep your BMI
between 20 and 24 to maintain optimal health and fertility.
2. Load up on the Bs and Cs.
Taking a daily multivitamin can improve your overall health and better regulate your menstrual cycle. Further, B vitamins like folic acid (vitamin B9) are important during ovulation and conception. Around 700 micrograms (mcg) of folic acid are needed to improve ovulation; the average woman only receives about 400 mcgs per day. Folic acid will also help ensure that you have a healthy baby. Moreover, Vitamin C and other antioxidants can reduce stress and boost male and female fertility.
Sources: citrus fruits, sweet potatoes, lentils, tuna, turkey, tempeh, bananas, berries.
3. Eat the RIGHT fats.
A certain amount of fat is necessary to conceive and maintain a pregnancy. Monounsaturated and polyunsaturated fats are good fats. Saturated fat is bad in excess and, trans fats (“partially hydrogenated vegetable oil”) should be avoided at all costs!
Trans fats impair your overall health as well as your reproductive health. These fats increase inflammation in the body which interferes with ovulation, conception, and embryonic development. These fats are most often found in fast, fried, and convenience store foods.
Sources of mono and poly unsaturated fats: omega 3s, olive oil, fatty fish like salmon, flaxseed, avocados, nuts, soy.
4. Protein and Iron
Plant sources of protein and iron are optimal for fertility. Ironically enough, too much protein and iron derived from animal sources can disrupt your fertility- red meat especially.
Even a mild iron deficiency can derail ovulation. Women who ingest 40-80 milligrams per day of iron will see the most benefit in fertility.
With regard to protein, replacing 25g of animal protein with 25g of plant derived protein will lower the risk of ovulatory infertility.
Sources: beans, eggs, nuts, bran, spinach, whole wheat bread
5. Drink lots of water
Water is good for you, period. Water helps the body cleanse itself of impurities and maintain cell health. Eggs are cells so stick with the 8 glasses (64 oz) of water per day.
As always avoid smoking and excessive alcohol and drug use.
*Please also note that I am not a doctor and these points are in no way a guarantee.
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