Nutrition

How Good Nutrition Helps Your Fertility

October 17, 2024

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I'm Dr. Lee. I help people optimize their health to conceive and feel and perform better.

Meet Janet

Plant-based proteins, such as edamame, tofu, quinoa and more are key for good nutrition when you're trying to conceive.
Boost your protein intake with some plant-based options.

Big news to share here, friends! I recently finished a certification in Integrative & Functional Nutrition through IFNA. This was something I’ve been pondering doing for a while now and I powered through it. I considered getting a masters in nutrition, but this certification checked all my boxes since it takes an integrative, lifestyle-based approach to nutrition and health. That’s my jam!  

I’m a huge believer in the power of food to heal, and that’s a big part of Chinese medicine as well. I plan to incorporate this new certification into my treatment plans, especially for my patients who are TTC (trying to conceive).

Hw Does Nutrition Help With Fertility Challenges?

Besides simply fueling your body, diet works in many ways, but here are a few key reasons it helps:

1. Plants Rule

A healthy diet rich in fiber and polyphenols from plants helps keep your gut healthy. When your gut is healthy and the lining is intact, you keep compounds from “leaking” out and triggering your immune system. This is a potential factor in immune-related infertility.

Of course, all those healthy antioxidant compounds you get from veggies and fruit will also help squelch reactive oxygen species, which can directly impact fertility (we’re talking about you too, men). They also have an array of super-powers, including helping with detoxification. (More on that in an upcoming post.)

2. Protein Powers You Up

The amino acids found in protein are crucial for so many processes in the body, including detoxification and mitochondrial (cell) functions, among many others. Plus, it gives you the building blocks for adding muscle, which we all definitely need on board, especially as we age. (Anyone going through perimenopause or menopause needs to be doubling down on protein as well.)

Animal protein, such as eggs, dairy, fish, poultry and grass-fed beef, pack a protein punch, but you can also get it from plant sources, such as beans, lentils, nuts and seeds, soy (it’s not bad for you!) and some whole grains, such as quinoa.

If you’re TTC I always like to make sure you’re eating animal protein—if you’re cool with that. If not, you can definitely get what you need solely from plants.

When you’re struggling with fertility, you definitely want to cut out those processed meats, such as bacon, salami, hot dogs, and deli meats, as well as watch your intake of fish that may be high in mercury, such as tuna. These toxic chemicals and compounds can impact egg and sperm health.

3. Bring On the Fat

Healthy fats, such as the kind found in olive oil, avocado, nuts and seeds, eggs and fatty fish are good for heart and brain health and inflammation. Fat is involved in cell function and hormone production, so you don’t want to skimp on the good stuff when you’re TTC. If you’re watching your calories, beware that fat is higher in calories, per milligram, than carbs or protein, but you can still enjoy it, especially if you’re cutting back on “junk” carbs.

That’s just a quick hit of what to prioritize when thinking about your diet. Load up on these things and there will be less room for the junk, ultra-processed “Franken” foods that serve no purpose except titillating your taste buds and pleasure areas of your brain. There are other ways to do that.

If you want to learn more about how nutrition can help with your fertility goals, or your heart, metabolic, mental or gut health goals, get in touch.

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