Transcript Document

Ten Tips to Increase Fertility
The book provides 10 general tips to improve
the odds of conception:
Cut out trans fats.
Eat more unsaturated fats like olive oil.
Get more protein from vegetables and less from
meat.
Eat less meat.
Pick whole grains over refined carbohydrates.
Get a serving or two of full-fat dairy daily.
Take a multivitamin that includes plenty of folic
acid.
Get iron from fruits, vegetables and beans
rather than meat.
Cut out soft drinks
Maintain a healthy weight
• Loseweight if you need to.
Start exercising daily if you aren’t already, or
pick up the pace if you do work out.
• Ten Things men can eat to increase fertility
Color your plate with at least 2 1/2 cups of
vegetables and 2 cups of fruit: leafy greens,
purple and yellow vegetables, apples, oranges,
kiwi, blueberries and melon.
Eat at least half of all grains as whole grains
• Get Your Fruits and Vegetables
Eat vegetable proteins like beans, nuts, seeds
and tofu.
. Snack on an ounce of walnuts or almonds each
day,.
• drizzle extra-virgin olive oil on roasted
vegetables and salads or add avocado to your
sandwich
6. Eat plenty of foods rich in vitamin C and
other antioxidants. These nutrients help prevent
sperm defects and boost motility (movement).
An 8-ounce glass of orange juice has about 124
milligrams (mg) of vitamin C. Aim to get at least
90 mg a day – more if you smoke (at least 125
mg).
Get enough zinc. A lack of zinc can make sperm
clump together and contribute to infertility.
Great sources to help you get the 11 mg you
need daily include oysters (16 mg in six medium
oysters), extra-lean beef tenderloin (4.8 mg per
3-ounce serving), baked beans (3.5 mg per 1-cup
serving), and dark chicken meat (2.38 mg per 3ounce serving
Fuel up on folic acid.
Take a multivitamin tablet every day.
Eating raspberries could help increase the
chances of becoming a father, it has been
claimed. They contain high levels of Vitamin C, a
key nutrient in male fertility, and magnesium,
which is involved in the production of
testosterone. They are also thought to protect
sperm from ‘oxidative stress’.
Don’t Drink Too Much Alcohol -Over-consuming
alcohol is linked with poor production of normal,
healthy sperm.
1.
If you drink alcohol, follow these guidelines for
men: no more than two drinks a day (one drink
equals 12 ounces of beer, 5 ounces of wine or
1½ ounces of spirits).
Avoid Refined Carbohydrates like breads
Avoid Caffeine like coffee, tea and sodas -
4. Avoid Trans fat like red meats, and baked
goods
Soy May Reduce Sperm Production
MEN: Avoid Cigarettes and Marijuana Tobacco
use is linked with low sperm counts and slow
moving sperm; smoking marijuana over a
prolonged period of time can result in low
sperm counts and poorly developed sperm.
MEN: Excess weight -Keep a Healthy Weight Research has shown that overweight and obesity
can lead to fertility problems by creating hormonal
disturbances. Eat right and balance calorie intake
with exercise. By eating fewer processed foods and
more whole foods, like fresh fruits, vegetables,
whole grains, healthy fats and lean proteins, there’s
less room for mindless eating and empty calorie
consumption. On the flip side, being underweight
has negative effects on sperm, such as decreased
count and poor function.
MEN: Too much Exercise -Aim to exercise five
days a week for 30 minutes..
• Too much exercise has been shown to
decrease testosterone, which can indirectly
lower sperm counts
• Avoid steroid use; it can affect fertility by
causing testicular shrinkage.
MEN: Excessive heat on the testicles can
decrease the quality of your sperm. Wearing
briefs instead of boxers isn’t likely to cause a
problem, but electric blankets or long hot sauna
visits can.
MEN: Avoid Illicit
• and prescription drugs. Prescription drugs, of
course, may be harder to avoid. Talk to your
doctor about your medications, and let her
know you’re trying to conceive. There may be
alternative versions of those medications that
don’t impact fertility. Illicit drug use can
severely impact fertility, depending on what
you’re using
MEN: Use of recreational or performanceenhancing drugs can have a number of negative
effects on male fertility, depending on the
nature of the drug. Anabolic steroids, for
example, are one of the worst offenders.
Recreational use of marijuana is believed to
cause sterility in men, as well.
MEN: Take care with chemicals. Other chemicals
can cause male infertility, too. Men who work in
the chemical industry and those that work in
roadway cleaning or maintenance are especially
susceptible.
Avoid Stress
Avoid STDs
Don’t be old
Eat as much natural low processed foods
Eat more oatmeal.
• Eat more brown rice
Take in more calcium like from Milk
• Drink more Orange juice
Take a multivitamin because it contains Folic
acid, calcium and zinc that have fertility boost
Eating lots of low-fat dairy products
6.
7.
8.
9.
10
MYTH: Sexual position matters.
MYTH: Lay with pillow under bottom after sex
will help lead sperm up to fallopian tube
MYTH: Lubricant can help transport sperm to
egg. False. Lube can alter ph balance of vagina
MYTH: As soon as you give up on fertility
treatment you will get pregnant. False. Actually
20% of those diagnosed with infertility go on to
conceive on their own.
MYTH: You need an orgasm to conceive. Not
really but it doesn’t hurt.
MYTH: Must have sex everyday. It’s not
necessary