Targeting the health of the egg and sperm through diet and supplementation makes a HUGE difference to fertility outcomes.
Firstly let’s look at the egg
You want the quality of the egg to be the best it can be (think free-range organic VS cage eggs) so it can survive the sperm “attack” and the journey down the tubes where it will burrow into the wall of the uterus. If it doesn’t have good cell structure or integrity it will not make it. If the egg doesn’t have enough nutrients inside to feed the sperm before it gets to the wall, it will not make it.
Age, of course, has an impact on the health and number of eggs you have. The eggs are released by the ovaries, so it makes perfect sense to keep our ovaries in good shape too. My favourite herbs for ovarian health are: vitex, paeonia, shatavari and false unicorn root.
Many nutrients are important for healthy egg production including selenium, coenzyme Q10, inositol and vitamin E. Your doctor or fertility specialist may also recommend the use of melatonin or DHEA which have been proven to have good results in improving egg quality. I recommend a preconception and pregnancy multivitamin which is high in folinic acid and readily absorbable vitamins and minerals.
It takes 90 days for an egg to mature. During this time it is important that you are doing everything you can to support their maturation.
If you are thinking, I will give up the cigarettes, the alcohol, the sugar, the extra caffeine or quit my stressful job that I hate when a pregnancy occurs, please remember all of these things could be affecting the health of the follicle and egg along the way and negatively impacting on your fertility and the health of the little one you are trying to create. So if you find yourself saying these things to yourself, stop using pregnancy as your goal to start over or change your life. Do it now to improve your situation for the future.
Give the follicles a chance to be at their best and help to support the most optimal development of the eggs to contribute to a healthy embryo. Ensure you are well hydrated this will increase the blood flow and delivery of nutrients to your eggs. Along with hydration exercise keeps your blood moving so keep active with yoga, walking, swimming, gym any exercise and relaxation that gets you moving and brings you joy.
Now, let’s look at sperm healthiness
They come in all sorts of different shapes and sizes. We do not want sperm to have two heads, crooked tails, big heads, two tails, or short tails, as they won’t survive. What we want is for the sperm to be strong, and straight, and swim with all its might to meet that egg. It needs to have enough stamina to achieve that journey.
So what do they need to make this happen? A whole range of nutrients among them; CoQ10, vitamin D, vitamin C, zinc, fish oils, and amino acids. To ensure that and optimal supply of all of the essential nutrients I recommend the male fertility formula. This combination is a perfect blend of vitamins, minerals, enzymes and antioxidants to promote healthy sperm.
Sperm production and sperm health is highly sensitive to elevated body temperature, this is why your testicles are located outside your body. Testicular temperature is 2 degrees lower than your core body temperature. An elevated testicular temperature will destroy and deform sperm in the seminiferous tubules during sperm development resulting in high levels of dead, deformed and DNA damaged sperm.
5 tips to cool down
- REDUCE PERINEAL PRESSURE Avoid long periods of sitting and bicycle riding. Lose weight to reduce localized heat.
- AVOID HOT ENVIRONMENTS Avoid exposure to hot sweaty environments, especially saunas, spas and hot baths. Occupational exposure to heat is much harder to avoid, try talking to your employer.
- AVOID RADIATION Place a laptop computer on a desk and your mobile telephone in your briefcase, not your hip pocket!
- TREAT INFECTION AND SUPPORT YOUR IMMUNITY Chronic low grade infections of the reproductive organs or auto immune disorders will lead to inflammation damaging your sperm.
- EAT A COOLING DIET You are what you eat!! So in order to cool down you need to consume cooling foods.
Avoid heating metabolic stimulants
- Deep fried greasy foods
- Chilli, curry
- Cigarette smoking is a “heating” substance so time to stop!
Include cooling foods
- Green tea, water
- Chinese leafy greens, bok choy, spinach, cabbage, broccoli, celery, cucumber
- Fresh herbs, parsley, coriander, mint
- Omega 3 good fats
- Fresh fish, small wild caught sardines, oysters, mussels
- Raw nuts and seeds, tahini
- Anti-oxidant rich fresh fruit and vegetables (tomato for LYCOPENE an essential nutrient for prostate health)
- Organic meat, chicken and eggs
- Whole grains, rye, quinoa, chia
A study published by Fertility and Sterility, 11/10/2011. Conducted on ‘Diet and lifestyle effects on sperm health’ found:
- Men who are overweight to obese (high BMI) have slower sperm and lower concentration of sperm.
- Men who drink alcohol regularly also have lower sperm motility and concentration.
- Smokers had poor sperm motility.
- Both alcohol and coffee consumption showed a reduced chance of fertilization.
- Men who ate red meat had lowered had lower implantation and pregnancy rates.
- Men who were on a weight loss diet had lowered implantation and pregnancy rates.
- Men who ate more whole grain cereals (wheat, barley, oats) had high sperm concentration and motility.
- Consumption of fresh fruit gave sperm a boost in speed and agility.
- Men who consumed more healthy meals a day had better overall rates in all areas.
Without the very things that spark life being at their best, the outcomes will not be the optimal, thus following a preconception plan such as the Fertility Formula to ensure optimal nutrient concentration in both the egg sperm health is essential.