Most couples know about the timing of pregnancy, ovulation, and sperm issues, but when it comes to nutrition and food, most have little clue. Below are some tips from Dr. Amos to live healthy and at the same time improve your chances getting pregnant.
12 steps to improve fertility and have a healthy pregnancy:
- Be at your optimal weight. A BMI that's too low or high decreases your fertility. A BMI between 19.5 and 25 is optimal.
- Exercise regularly, walk more.
- Decrease stress, start yoga for fertility and for relaxation
- Avoid trans fats, found in fast foods and many commercial products. Check package labels for amounts of trans fats and avoid anything that contains a “partially hydrogenated” ingredient.
- Cut back on saturated fat from red meat and palm and coconut oils, and use unsaturated oils, such as olive and canola.
- Eat less animal protein and more vegetable protein, such as beans and nuts.
- Choose whole grains, which have lower, slower effects on blood sugar, over highly refined carbohydrates, which boost blood sugar and insulin production.
- Drink at least one serving a day of dairy: whole milk, ice cream, or yogurt. Temporarily drink less skim or low-fat dairy.
- Take a prenatal multivitamin that contains folic acid and other B vitamins.
- Get plenty of iron from fruits, vegetables, beans, and supplements, not from red meat.
- Drink more water, at least 8-10 cups a day.
- Decrease coffee and tea intake. Do NOT drink any alcohol.