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Infertility is the inability to become pregnant after at least a year of unprotected sex. 10-15% of couples in the United States struggle with infertility. In 1/3 of the cases, the difficulty was with the man, 1/3 was with the woman and 1/3 was both the man and the woman.
For couples trying to conceive, fertility starts with the foundations. Eating well, drinking enough water, physical activity, eliminating well, decreasing stress and sleeping all play important roles in the body properly functioning.
What Do I Eat?
#JERF Just Eat Real Food
Fresh vegetables and fruits to increase your overall health; organic is best
Fermented foods to improve your gut health
Lots of healthy fats like nuts, seeds, avocados, coconut and olive oils; organic is best
Pasture-raised meat and free-range poultry is best; avoid meat with added hormones
Avoid
Processed foods-Many foods found on the grocery store shelves are full of chemicals, pesticides, preservatives, etc. that adversely affect the endocrine system, the same system that controls your hormones.
Lotions, sunscreens, makeup, shampoos, etc. with endocrine interrupters. The skin is the largest organ. What you rub on it, goes in it and into your bloodstream. To see how your products rank, go to the Environmental Working Group website.
Alcohol and recreational drugs
Sugary soft drinks, energy drinks
Decrease Stress
Stress is harsh on the body. It raises your blood pressure, affects your digestion and affects your emotions.
Get Plenty of Rest
Rest is extremely underrated in our country. It is very important to get 7-9 hours of sleep every night. When you don't get enough sleep, your body doesn't have time to complete its processes and bring you back from an acidic state to an alkaline state. Living in an acidic state sets your body up for digestive issues and inflammatory processes that lead to illness.
Find a fun activity to participate in on a regular basis. Make sure you sweat and enjoy yourself. Getting your heart rate up brings fresh, oxygenated blood to the organs. Movement helps the lymphatic system move fluids known as lymph through the body. The lymphatic systems gets rid of toxins, waste and other unwanted materials. This helps the immune system which, in turn, helps balance hormone levels and increases the production of luteinizing hormone responsible for ovulation.
Elimination
Elimination is vital to removing waste and toxins from the body. This is directly affected by your pH. If pH is too alkaline, digestion will run slow causing constipation. If the stool sits too long in the intestines, the body will begin to reabsorb the toxins. If it runs too fast, not only will the body not be able to use the nutrients passing through but it creates an environment for toxicity.
Drink That Water!
Hydration is everything! Your body uses water for EVERY chemical process in your body. Make sure it has what it needs by drinking 50% of your body weight in ounces of water. You will be amazed how much more energy you'll have just by giving the body what it needs.
Supplementation
For Women
Essential Fatty Acids (EFA) Omega 3-Fish or flax seed oil-high in omega 3s which are good for reproductive health; may improve egg quality; may improve cervical mucus quality which is necessary for the sperm to reach the egg; Omega 6-borage oil is rich in omega 6; improves reproductive cell structure; decreases inflammation and improves the condition of organs; Omega 9-highest source is olive oil; found in seeds, nuts, avocado and sunflower oil
Vitamin E-rich foods support the endocrine system and cause it to function properly
Multivitamin with proper doses of vitamins C (improves blood flow), E (supports endocrine system) and B complex; antioxidants are vital; be sure your B12 and B9 (folate/folic acid) are methylated. Some people have a gene mutation that won't allow their bodies to properly use unmethylated B12 and B9, these are extremely important vitamins for fertility
DHEA supplements may improve the function of ovaries in women with impaired fertility; common dose 25-50 mg
Herbals and Such
Vitex/Chasteberry Extract-raises progesterone levels and lengthens the cycle that is shortened due to luteal phase deficiency, a common reason for infertility
Maca root enhances libido and fertility, sperm count, and motility. Restores cycle regularity; also supports adrenals which can be attacked by the body in women with primary ovarian failure creating an auto-immune disease called Addison’s Disease
Raw honey contains amino acids that are helpful for ovarian function
Cinnamon helps bring blood to the reproductive organs; cinnamon supplements also help jumpstart irregular menstrual cycles
Red Raspberry leaf-fertility promoting herb
Rhodiola Rosea-enhances thyroid function
Shatavari (asparagus racemosus)-nourishes and cleanses the reproductive organs and supplies female hormones
For Men
Supplementation
Multivitamin high in the B vitamins, vitamin C, vitamin E (supports the endocrine system) and zinc (aids in the formation and motility of sperm); be sure your B12 and B9 (folate/folic acid) are methylated. Some people have a gene mutation that won't allow their bodies to properly use unmethylated B12 and B9, these are extremely important vitamins for fertility
Essential Fatty Acids (EFA) Omega 3-Fish or flax seed oil-high in omega 3s which are good for reproductive health; Omega 6-borage oil is rich in omega 6; improves reproductive cell structure; decreases inflammation and improves the condition of organs; Omega 9-highest source is olive oil; found in seeds, nuts, avocado and sunflower oil
Avoid
Anything with estrogen (besides your woman!) like dairy products where cows have been given hormones; raw milk is best; a diet high in fiber can help remove the estrogens from your system
Toxic substances such as fertilizers and cleaners as they contain toxins that remain with you for years
Free radicals can damage sperm; diet high in fruits and vegetables are high in antioxidants which clean up the free radicals
Herbals and Such
Rhodiola Rosea-enhances thyroid function; supports gonads and acts as a low-dose testosterone
Panax ginseng-known as the male tonic
Pygeum africanum-helps when prostatic secretions are low
Saw palmetto berry-supports the prostate
Muira puama-increases libido
Horny goat weed-stimulates both testosterone and thyroid hormone production
Tribulus terrestris-has the potential to restore impaired fertility
Maca root-increases sexual desire; improves quality and motility of sperm
There is no magic pill and the remedies are not a one-size fits all deal. It is important to listen to your body and give it what it needs to thrive. For a customized plan, schedule a consultation today!
Ameling, L. (n.d.). Women's Health. Retrieved May 16, 2020, from https://trinityschool.instructure.com/courses/578/pages/week-1-lecture-womens-health
Infertility. (2019, July 25). Retrieved May 16, 2020, from https://www.mayoclinic.org/diseases-conditions/infertility/symptoms-causes/syc-20354317
Gore, J. (2017, November 3). INFERTILITY: A Holistic Approach. Retrieved May 16, 2020, from http://holistic-medicine.com/infertility-a-holistic-approach/
Zimmermann, K. A. (2018, February 21). Lymphatic System: Facts, Functions & Diseases. Retrieved May 16, 2020, from https://www.livescience.com/26983-lymphatic-system.html
4 Supplements that Increase Fertility When You're Trying to Conceive. (2018, July 14). Retrieved May 16, 2020, from https://naturalwomanhood.org/health-supplements-nutrition-fertility-trying-to-conceive-ttc-infertility-solutions-07142018/
Tinsley, G. (2017, July 8). DHEA Supplements: Benefits, Uses, Side Effects and Dosage. Retrieved May 16, 2020, from https://www.healthline.com/nutrition/dhea-supplements?fbclid=IwAR0XW7O5eCf5TI0J7p400UovcJRWRWq_0odDxfQG33VnMmo4mU-GEN1A2Ao#section7
Brown, R. P., Gerbarg, P. L., & Ramazanov, Z. (n.d.). Rhodiola Rosea in Traditional Medicine. Retrieved May 16, 2020, from http://cms.herbalgram.org/herbalgram/issue56/article2333.html?ts=1589634627&signature=9df6dec47f39082eecd9f22b6d40cee7
Kumari, M., & Singh, P. (2018, September). Tribulus terrestris improves metronidazole-induced impaired fertility in the male mice. Retrieved May 16, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6307007/
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