Making a baby isn’t as easy as everyone thinks. It takes the average couple 11-12 months to conceive with about 1 in 6 couples experiencing some fertility problems.

When everything is working normally one of the main reasons for infertility is dietary imbalances. As more research comes to light about the importance of healthy lifestyles in fertility, more couples are consulting me for advice on improving their diet and lifestyle preconceptually. Before rushing into in-vitro fertilization or taking ovulation boosting drugs, the preferred approach is to assess a couples overall health and decide what holistic treatment may maximize the chances of conception.

Beginning a program six months prior to conception allows for men and women to boost their nutritional status and correct any deficiencies in women due to the effects of the Pill. Cleaning up your lifestyle by giving up smoking and alcohol whilst eating fresh organic foods and allowing time for exercise and relaxation is the ideal tonic for creating a healthy baby.

Some of the most important nutrients for men and women are:

Folic Acid:

Folic acid is a B group vitamin involved in cell division, growth and maturation of red blood cells. It helps prevent neural tube defects, cleft palate and spina bifida in newborns. It is the most commonly depleted nutrient during pregnancy and researchers suggest allowing a 2 year interval between pregnancies to allow the body’s stores of folate to replenish themselves. Women who have been on the Pill have lower levels of folic acid as well as other B group vitamins (B2, B6, B12)

Increasing the amount of green leafy vegetables, beans, lentils and wholegrains (some breakfast cereals are fortified with folic acid) and taking vitamin B complex supplement with 800mcg of folic acid with will boost your body’s stores of all the B's. Folic acid is easily destroyed by cooking or prolonged storage so try to eat your fruits and vegetables raw or lightly cooked.

Zinc:

The most common nutritional deficiency in men with fertility problems is zinc, contributing to low sperm count and poor motility. Low levels of zinc have a domino affect so that levels of other minerals, especially magnesium can also be low. Zinc is also depleted in women who have been on the Pill. It is recommended that both men and women take a daily supplement of zinc (15mg) and increase their intake of sunflower and pumpkin seeds, wholegrains and eat lean meats once a week. Oysters are considered an aphrodisiac because of their high levels of zinc.

Antioxidants:

The potent antioxidant selenium can help to regulate hormone imbalances in women and is crucial for sperm health in men. Recent research suggests that Vitamin E can improve the quality of sperm. Eating a diet high in colourful fresh fruits and vegetables and nuts and seeds for selenium and Vitamin E is the best approach whilst supplementing with a good quality antioxidant supplement containing at least 100mcg of selenium, 500mg of Vitamin E, Vitamin C and betacarotene.

Other nutrients which are also important for hormone balance in men and women are essential fatty acids found in fish, nuts and seeds and their cold pressed oils, as well as Evening Primrose Oil and Starflower oil.

Avoiding drugs and medication, especially alcohol, caffeine in colas and coffee can also boost your chances of conception. Caffeine affects the production of prolactin with an excess or deficiency affecting fertility. Even one caffeinated soft drink a day has been associated with a temporary 50% reduction in conception. It is an interesting observation that many women in the first trimester of pregnancy loose their taste for coffee and can’t stand the smell. Is this the body’s way of protecting the developing foetus?

Better digestion:

Improving digestion and following an elimination diet for food intolerances (see food sensitivity) helps prevent food allergies being passed on to the child. Women and men who complain of bloating, excessive gas and tiredness may be experiencing digestive problems making them deficient in vitamins and minerals and health-promoting bacteria in the gut. A supervised detoxification program will help to rebalance the body and eliminate chemicals stored in fat cells. Treating gastrointestinal and genito-urinary infections early will help to prevent infertility.

Addressing emotional and psychological issues is also critical as both men and women are confronted with the most challenging change to their lives, with women especially having to make major sacrifices in career and personal freedom. A woman’s emotional health plays a critical role in conception with the prospect of parenthood both daunting and exciting. Clarifying thoughts, fears and emotions can all contribute to the cleansing process.

A meal plan for sewing the seeds of love:

Breakfast: Hot water and lemon to encourage bowel cleansing

Porridge/Bircher muesli cooked with organic soy milk with 1 tablespoon of ground nuts and seeds(almonds, pumpkin, sunflower, linseed), lecithin granules and honey
Banana soy smoothie
Live yoghurt with fresh fruit and ground nuts and seeds
Buckwheat/spelt pancakes with yoghurt and banana topping
Scrambled organic eggs with rye toast

Lunch:

Large green salad and steamed vegetables with tinned salmon/tuna/beans/egg and dressing made with cold pressed vegetable oil
Ryvita/rice cakes/rye bread with sardines/hommos/lean turkey and salad
Sweet potato with salmon and cottage cheese topping
Omelette with parsley/spinach
Bowl of soup with crackers or wholegrain bread

Snacks:

Fresh fruit, Ryvita/rice cakes and organic fruit spread, live yoghurt, handful of raw nuts/seeds and dried fruit

Water, herbal teas, freshly pressed juice

Evening Meal:

Stir fry vegetables with chicken, cashews and rice
Grilled fish/lean red meat with steamed/roasted vegetables and potatoes
Vegetable risotto/pasta with pine nuts, broccoli and parmesan
Potato based quiche/fish pie/lentil loaf
Bean and vegetable caserole with rice