When the time comes for a woman to be a pregnant woman, the phrase “you are what you eat” comes true. “Whatever you eat affects everything from your blood into your cells to your hormones,” Cynthia Stadd says who is nutrition specialist at Berkeley, Reproductive Wellness center and Health of women in New York City.
According to the American Pregnancy Association, a non-profit organization that promotes reproductive health, should be given a margin of three months to a year to have the result of any dietary changes. But if you are already in the middle of pregnancy, do be dissapointed- is never too late to change. Read the following tips that the baby be in better physical condition thanks to your diet.
Little Alcohol Consumption
A glass of wine or a beer bottle and that probably will not hurt your chances of being pregnant. Just make sure you are not pregnant when you drink, as alcohol can harm a developing fetus. This means that the time between ovulation and menstruation is important, Mark Leondires say who is fertility specialist and Director of the Agency for Reproductive Medicine in Connecticut. “The best moment may not be worry and enjoy your drink is the starting day of your period.”
Therefore, if you have irregular cycle (which means it is even more difficult to know when you ovulate) or if you generally have difficulty in conceiving, seem prudent and avoid alcohol altogether. Although studies of alcohol influences on fertility are ineffective, some show little connection between the consumption and the arrest of difficulty. When Danish researchers looked at 430 couples trying to have their first child, they found that the ability of women to become pregnant were reduced as consuming alcohol. Women who drank less than five drinks a week were twice as likely to become pregnant than those who consumed more than ten drinks a week. (In this study, no association was found with the men who consume alcohol, but it does not mean that it applies – see below.)
Moderate Caffeine Consumption
The research on whether caffeine can affect fertility is mixed. Researchers generally agree that moderate caffeine consumption (less than 300 mgs per day, or about 2 cups of coffee) will not prevent them to become pregnant. But you can cut caffeine generally if you have difficulty conceiving or about to undergo in vitro fertilization, says Leondires, fertility specialist. He says that caffeine cause constriction of blood vessels, which slow blood flow to the uterus and possibly egg retaining process becomes difficult.
Eliminating caffeine can immediately cause nasty headaches. So if you decide to quit the caffeine habit completely, you should do it gradually. Every day, replace your coffee with decaf little bit, until you get used to this. After you find a coffee substitute in steamed milk with little flavor syrup – and then calcium will benefit your body.
Rethink net carbs
Carbohydrates can not be out of food, but that does not mean you should consume them abundantly. Several pure carbohydrates, such as white bread, pasta, and white rice, would not directly reduce your chance of pregnancy but will change your body.
The refining process eliminates 17 essential nutrients from the wheat. Among those that are lost are several assisting fertility, such as antioxidants, vitamins B, and iron. A woman trying to conceive should pack her diet with as many nutrient-rich foods, and foods that play an important role, says nutrition specialist Stadd.
According to the US Department of Agriculture in the new food pyramid should be added about 6 ounces of whole wheat daily. Roughly the equivalent of one cup of cereal for breakfast is a few slices of whole wheat bread for sandwiches at lunchtime, pasta and wheat for the evening.
If you have polycystic ovary syndrome (PCOS), the most common cause of infertility in women, should give more importance to cereals. This syndrome is a hormonal imbalance may deteriorate when surging insulin levels in the bloodstream. The main culprits behind big insulin spikes are net carbs. The Leondires fertility specialist explains that when women with PCOS eat too many pure carbohydrates, insulin flows blood feedback ovaries, and can lead to abnormal ovulation.
Eating Fruits and Vegetables
Consider the products as multivitamins Mother Nature. Fruits and vegetables not only provide a wealth of vitamins and minerals, but also give micronutrient nutrition elements such as phytochemicals and antioxidants. As they are free radicals are harmful molecules that slide in the body from sunlight to evaporation of cars and can damage the eggs, sperm, and reproductive organs. So buy the most well-colored fruits and vegetables such as blueberries, red peppers and kale. Most vivid color, nutritious products. Fill the fruit bowl and consume daily about 2 bowl fruit bowl and three vegetables.
Be meticulous with fish
If the reports of your high mercury levels have driven off of seafood, it is time to reconsideration. Your body needs omega-3 fatty acids for optimal fertility, and fish is the best source. Even though, the news about mercury contamination in fish is frightening for future moms should be aware that mercury is toxic to a developing fetus and may delay the bloodstream of a woman for more than a year.
The good news is that not all fish contain the same amount of mercury. The US Food and Drug Administration (FDA) says that women trying to conceive can safely eat up to 12 ounces of fish with low mercury, such as shrimp, canned light tuna, salmon, or catfish. This Organization advises canned white tuna as well as fresh or frozen swordfish, mackerel giant tuna slices, the shark, Spanish mackerel, marlin, and grouper, because they have higher levels of mercury. Make a check out of our article about mercury levels in fish.
If you are vegetarian or vegan, or not polysympatheite fish, try flaxseeds. Flax seeds are the richest source of omega-3 fatty acids and is easy to find in health food stores. Buy seeds, grind them in a coffee grinder, and add them to cereal or toast, or add them to a smoothie. If you hurry, buy a bottle of flax oil and pour a 1 tablespoon daily in salad, corn, or a baked potato. (But do not cook with this oil as the heat destroys their beneficial nutrients.)
Fill the iron stock of your body before you become pregnant, especially if you have menorrhagia, says Sam ThatcherThatser, reproductive endocrinologist at the Center for Applied Reproductive Science City Johnson, of Tennessee, and author of “Making Baby: Everything You Need to Know to get pregnant. ” “To bleed every month is iron source reduction,” says Thatcher.
Keep other than before, because just get pregnant, your body has difficulty maintaining iron stores as your baby sucks your iron. This means that low iron at the beginning of your pregnancy puts at risk for postpartum anemia – a condition that affects 27% of new mothers throwing platelets below normal and up and down your energy.
If you do not eat much red meat or you follow a vegetarian or vegan diet, take one multivitamin with iron. And, to be sure you are more then one preventive blood test for anemia.
Be suspicious against listeria
Listeria is a harmful bacterium found in ready-to-eat meats, soft cheeses and unpasteurized dairy products. Pregnant women are 20 times more likely than other healthy adults to get sick from eating foods with listeria. Those trying to conceive should also be cautious because listeriosis (infection caused by listeria) can cause a miscarriage early in the first quarter; possibly before you even know you are pregnant.
To kill listeria, heat high-risk foods in the microwave until boil the hot steam. To reduce bacteria growth on leftovers, set the refrigerator temperature at 40 degrees or below. Discard any food at room temperature for more than two hours. Foods that you should avoid completely: Raw sushi, frozen smoked seafood (like lox), soft cheese made from unpasteurized (raw) milk and other unpasteurized dairy products.
Do not panic with protein
Last year, scientists at the center of Colorado reproductive medicine scare the Atkins diet followers with their study findings that mice with a diet rich in proteins was less fertile than mice on a normal diet. And what does this mean for women? Absolutely nothing says Leondires. “The reproductive cycle of a mouse is so dramatically different from that of a man.”
Therefore, the fad diet and fertility are not connected .. “Avoid any diet that excludes an entire food group or giving too much emphasis on one type of food” says Melinda Johnson, spokeswoman for the American Dietetic Association. Instead, the aim should be the consumption of up to 3 ounces of protein per day, including fish, low-fat meats, nuts, and legumes.
Replace with vitamins
To get all the nutrients you need for fertility from food is difficult. Protect yourself by taking a prenatal vitamin or regular multivitamin. Although prenatal vitamins will give you the essential nutrients you need, you may become harder in your stomach because they contain higher levels of nutrients than a regular multivitamin. (Some experts suggest your prenatal vitamin before bedtime because it is better for the stomach).
If you decide to take a multivitamin instead of a prenatal vitamin, be sure to follow the following:
Make sure it does not contain more than the recommended daily dose of 770 mcg (2.565 IU) of vitamin D, unless it is extended in a form called beta-carotene. To get too much of a certain type of vitamin A can cause problems in childbirth. (The kind that occurs naturally in food is safe, so it is not necessary to worry about this with the consumption of foods rich in vitamin A).
Look for a multivitamin with at least 400 micrograms of folic acid. This B vitamin protects babies from the nervous system defects such Bifida back. It is especially important to get enough folic acid before you get pregnant, because your baby’s nervous system configured just three to four weeks after conception, when many women are not even aware of yet and that they are pregnant.
Select one multivitamin that also gives you a healthy dose of vitamins preliminary data B12. The deficiency of B12 may also play a role in some defects of the nervous system. Because vitamin B12 is primarily in animal foods, women who rarely eat meat or follow a strict vegetarian or vegan diet should either look for a multivitamin that gives the entire B12 recommended daily dose (2.4 micrograms) or take B12 supplements. If you do not know what to take, consult your doctor.
What about diet?
When talking about fertility men should also take care of their diet. Lisa Mazzullo, obstetrician gynecologist and assistant professor of obstetrics and gynecology at the Feinberg School of Northwest University of Medicine in Chicago, propose to prospective fathers to take a daily multivitamin that contains zinc and selenium for at least three months before conception. Studies suggest the strengthening of these minerals in healthy sperm development. Why does this matter ? To develop good healthy sperm.
Semen ejaculates your partner today was actually created 90 days ago, Amy Ogle says, a registered dietitian in San Diego, California, and co – author of Before Your Pregnancy: A Guide 90-days for couples on how to prepare for a healthy conception. The “genetic preparation continues during sperm development, so that it is quite possible substance.”
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