Preconception care
Preconception refers to the phase when couples focus on enhancing their health and well-being before attempting to conceive. This could include enhancing dietary choices and patterns, as well as avoiding or reducing consumption of low-nutrient foods.
Ideally, both partners should have the chance to identify and resolve any fertility-related concerns, while also focusing on minimising toxic exposure, maintaining a healthy body composition, and ensuring proper nutrition. These steps can increase the chances of fertility, a smooth pregnancy, and the birth of a healthy baby.
Stress and nutrition play significant roles as environmental factors that impact fertility and the development of the foetus. Therefore, it is crucial to educate potential parents on these aspects during the preconception phase of family planning. Ideally, preconception care should commence at least four months before attempting conception, allowing time for ova to mature (3 months) and sperm to develop (2-4 months). By addressing oxidative stress, minimising toxicity, and offering nutritional support, the health of sperm and ova can be safeguarded, reducing the likelihood of miscarriage and promoting a healthy, full-term pregnancy.
Men are frequently overlooked during preconception planning, yet their provision of half the genetic material is undeniably significant. To maintain healthy sperm production, it is essential to have proper nutrition and avoid exposure to harmful substances. Sperm can be negatively affected by temperature, environmental toxins, dietary toxins, and radiation, so involving both partners in a preconception care regimen is crucial.
Recommended nutrients for women:
CoQ10 • Vitamin B6 • Folate • Vitamin E • Vitamin C • Omega-3 • Magnesium • Selenium
Recommended nutrients for men:
CoQ10 • Zinc • Vitamin C • Alpha Lipoic Acid • Carnitine • Omega-3 • Selenium
Each of these nutrients are important for hormone production, protection of sperm cells and ovarian follicles from oxidative damage, follicular maturation, enhancement of sperm motility and promotes the selection of high-quality oocytes for ovulation, thereby increasing the likelihood of successful fertilisation.
Sources include: sunflower & pumpkin seeds, hazelnuts, avocados, oily fish, organ meats, citrus, whole-grains, chia seeds, almonds, brazil nuts and spinach.
Don’t forget our macronutrients:
Sufficient protein is essential for hormonal balance in male and female fertility. Opt for these protein sources: slow-cooked animal meat, eggs, fish, high-quality full-fat dairy products, nuts, seeds, tempeh, and quinoa.
Our hormones, especially reproductive hormones, are primarily composed of fats, specifically cholesterol. Key sources of essential fats include animal meat, oily fish, ghee, eggs, high-quality full-fat dairy, olive oil, avocado, nuts, seeds, and nut butter.
Complex carbohydrates are rich in fibre, leading to a more stable blood glucose level. Sources of complex carbohydrates include root vegetables, fruits, legumes, ancient grains, as well as cooked and cooled rice and potatoes.
