Are you considering starting, or expanding your family? If so, ensuring your body is primed and ready for conception is paramount.
Preconception care is not only about getting your body physically ready for pregnancy, but also creating a nurturing environment for your future little one.
In this blog post, we delve into the world of natural approaches to preconception care, focusing on fertility, pregnancy nutrition, and the importance of low-tox living for perinatal care.
Understanding Preconception Care
Preconception care involves preparing your body for pregnancy, addressing any potential health issues (in both the mother and the father), and optimizing your overall well-being to increase the chances of a healthy conception and pregnancy. While conventional approaches often revolve around medical interventions, there is a growing recognition of the importance of natural methods in enhancing fertility and promoting maternal health.
According to The Fertility Society of Australia, 1 in 6 couples face infertility - with 40% of fertility issues lying with the male.
Harnessing the Power of Nutrition
Nutrition plays a pivotal role in preconception care and can significantly impact fertility and pregnancy outcomes.
Consuming a well-balanced diet rich in essential nutrients is crucial for preparing your body for conception. Focus on incorporating whole foods such as fruits, vegetables, lean proteins, and whole grains into your diet to provide your body with the necessary vitamins and minerals.
Key nutrients for women to pay attention to include:
Folate: Required for the replication of fast dividing cells & neuronal development
Iron: For the formation of new blood cells and for energy - important to build stores during preconception to healthy levels
Iodine: For the formation of the thyroid and brain, deficiency associated with an increased risk of still birth
Choline: Essential for neuronal development, cell membranes & neurotransmitter production
Calcium: Required for the maturation of egg cells, then during pregnancy for the formation of healthy bones
Omega-3 fatty acids: For healthy brain development
Key nutrients for men to pay attention to include:
Zinc: Highly concentrated in the tissues of the male reproductive system, deficiency linked to male infertility
Vitamin D: Vitamin D receptors found on sperm head & midpiece - suggesting it plays an important role in conception
Vitamin A: Supports healthy semen development
Vitamin C: Reduces oxidative damage to semen & improves all semen parameters
Vitamin E: Improves sperm health & improves IVF pregnancies when supplemented by the male partners of those undergoing IVF
Folate, for instance, is essential for preventing neural tube defects in the developing fetus, while iron helps support healthy blood production. Omega-3 fatty acids, found in sources like salmon and chia seeds, are beneficial for reproductive health and hormone balance.
Embracing Low-Tox Living
In addition to nutrition, reducing exposure to toxins in your environment is an important consideration for preconception care. Toxins found in everyday products such as cleaning supplies, personal care items, and household items can disrupt hormonal balance and negatively impact fertility.
Some common sources of Endocrine Disrupting Chemicals in our homes includes Bispehnoal A (BPA) - found in plastics; Pthalates - which is used to make plastics more flexible, Heavy Metals, Herbicides & pesticides.
Opting for low-tox alternatives can significantly improve fertility, by reducing your exposure to harmful chemicals.
Choose natural cleaning products, organic & natural personal care items, and BPA-free household goods to create a safer environment for yourself and your future baby.
Additionally, consider purifying the air in your home with indoor plants and investing in a high-quality water filter to ensure the best possible drinking water.
The Impact of Stress on Fertility
Stress can also play a significant role in fertility and reproductive health. High levels of the stress hormone cortisol can disrupt hormonal balance (our sex hormones & stress hormones require the same nutritional precursors, with stress hormones taking priority), interfere with ovulation, and decrease libido, making it more challenging to conceive.
Stress has also been assocaited with poorer semen quality, an increased risk of miscarriage, and reduced IVF success rates, according to leading fertility expert Leah Hechtman. Incorporating stress-reducing practices such as yoga, meditation, and mindfulness into your daily routine can help alleviate stress and support your fertility journey.
Preconcpetion Planning - when to start?
Preparing your body for pregnancy is a deeply personal and transformative journey. By embracing natural approaches to pre-conception care, focusing on fertility, pregnancy nutrition, and low-tox living, you can create an optimal environment for conception and nurture the health of both yourself and your future baby.
We recommend beginning your preconception planning 3-4 months prior to 'trying' for a baby. This is because a mans sperm cells take 72-76 days to develop, whilst a woman's egg cells develop over a period of around 100 days. The health of these cells at the time of conception are a reflection of what your health over the last 3-4 months.
Remember, every step you take towards enhancing your well-being brings you closer to a happy, healthy pregnancy.
Are you ready to embark on your pre-conception journey? Book a 1:1 consultation for personalised guidance and support on your path to parenthood. Together, we can work toward your dreams of starting a family in the healthiest way possible.