Planning for pregnancy
Whilst most women appreciate the need for good nutrition during pregnancy, eating well prior to pregnancy is equally important. Three months preparation is ideal, this being the timescale needed to produce healthy sperm and eggs. A healthy mum and dad really is the best way to achieve successful conception and a healthy pregnancy.
So how can you both achieve good health?
The best place to start is by ensuring you’re both consuming a regular supply of the key food groups of protein, complex carbohydrates and essential fats; all crucial for the healthy development of the foetus.
- Protein: crucial for healthy cell division in body and brain. Good dietary sources: free-range chicken, fish, beans, lentils, un-salted nuts and seeds, tofu, miso, eggs
- Complex Carbohydrates: providing energy for cells to divide and to fuel the growing foetus. Good dietary sources: brown rice, oats, quinoa, amaranth, rye and wholemeal bread, squash, sweet potato, a wide range of fruit and vegetables. These all contain good levels of fibre to help the body achieve sustainable energy levels and feelings of fullness to help reduce cravings and weight gain.
- Avoid the following “refined” carbohydrates which are linked with weight gain, reduced nutritional status and cravings: white bread, white flour products, white rice, an excess of potatoes, cakes, biscuits and sweets.
- Essential Fats: crucial for cell health and brain development1. Good dietary sources: oily fish (twice a week), avocados, un-salted nuts and seeds, flaxseed oil (use cold), free-range chicken, green leafy vegetables.
- Avoid regular consumption of saturated fats found in red meat and full-fat dairy; these can reduce levels of essential fats and can increase the risk of heart and arterial disease.
Ensuring each meal/snack contains each of these key food groups provides a wide range of nutrients needed for good health and helps towards weight management and appetite control, so reducing the risk of excessive weight gain during pregnancy.
Reduce stress and stimulants:
Stress works against good health and weight management, especially when preparing for pregnancy. Sperm production is reduced and disruption to the reproductive cycle can occur through regular stress. However, the good news is you can help yourself by reducing certain sources of stress:
- Stimulants such as smoking, an excess of coffee, tea, sugar and fizzy drinks are sources of stress within the body. High levels of the stress hormone cortisol may imbalance levels of pregnancy hormones and increase risk of sperm damage2, so cutting down on these can help reduce this risk.
- Stimulants also reduce levels of key fertility nutrients such as B vitamins, magnesium and zinc. Ensure regular consumption of dietary sources of B vitamins, zinc and magnesium such as green leafy vegetables, apricots, apples, almonds, pumpkin and sesame seeds, bananas, avocados, beans and lentils, brown rice and oats.
Eat little and often:
- Going without food for long periods of time can create stress. When energy levels dip, the body can try to counter this by producing energy through stress hormone production; not a healthy way to produce energy!
- By incorporating a healthy mid-morning and mid-afternoon snack you can help reduce this risk. Try a banana with a small handful of un-salted nuts or seeds or a couple of oat cakes with hummus.
Keep hydrated:
- Dehydration can create internal stress and digestive issues, which can reduce nutritional status. Ensure you both keep hydrated by consuming 1.5 to 2 litres water daily; this can include herb and fruit teas.
- Watch your salt levels; high levels can contribute towards dehydration. Don’t add salt to meals/during cooking. Following a balanced diet, as above, should provide adequate levels of natural sodium.
Key nutrients for Mum and Dad:
Although I always recommend dietary sources for obtaining vitamins and minerals, there are many factors in our modern diet and lifestyle that can reduce levels and inhibit absorption. Supplementation is therefore recommended for both partners at least three months prior to pregnancy.
- Vitamin C, helps promote ovulation, plays a role in hormone production and protecting eggs from free radical damage and helps prevent sperm clumping together and becoming sticky3. 1g daily is advised for men. Good dietary sources are broccoli, fresh parsley, frozen peas, kiwi fruit, mango and green leafy vegetables.
- Vitamin E, studies show this helps protect essential fats and may aid male fertility4. 200iu daily is advised for men. Good dietary sources are olive oil (keep cold, don’t cook with this), tomatoes, avocados, apples, un-salted nuts and seeds, oats, brown rice, barley.
- Zinc is a key mineral found in high concentrations in sperm, which plays a vital role in normal cell division and studies show may help early years growth5 . Good dietary sources are green leafy vegetables, pumpkin seeds, sesame seeds, lentils, tofu, almonds and whole grains (as listed above). Supplementation of between 15 to 20mg daily is advised for men (choose a zinc supplement that is balanced with copper, such as Higher Nature’s “zinc/copper” supplement).
- Most women are aware that Folic Acid is a key nutrient for normal foetal development1; optimum levels are needed to prevent spina bifida. Women trying to become pregnant are recommended to supplement with 400mcg daily.
There are a variety of high quality supplements available for mums-to-be. Look for high quality pregnancy formulations, containing good levels for prior, during and after pregnancy.
NOTE: All supplementation above is only a general guide. If taking any medication check with your GP first before commencing supplementation.
About the author
Shirley Ward is an experienced Nutritional Therapist who provides individual consultations from two clinics in Brighton. Shirley is Nutrition Partner for YourDoc Medical, Nutritionist for Cosmo and provides nutritional consultancy to corporate clients.
Shirley can be contacted on 07590 527665, for more information visit www.downtoearthnutrition.co.uk.
References:
1 Krauss-Etschmann S, Shadid R, Campoy C, Hoster E, Demmelmair H, Jiménez M, Gil A, Rivero M, Veszprémi B, Decsi T, Koletzko BV; Nutrition and Health Lifestyle (NUHEAL) Study Group. Am J Clin Nutr. 2007 May;85(5):1392-400.
2 Hellhammer, D.H., Hubert, W., Freischem, C.W. and Nieschlag, E. (1985) Male infertility: relationships among gonadotropins, sex steroids, seminal parameters and personality attitudes. Psychosom. Med., 47, 58–66.
Harrison, R.F., O’Moore, A.M., O’Moore, R.R. and McSweeney, J.R. (1981) Stress profiles in normal infertile couples: pharmacological and psychological approaches to therapy. In Insler, V. and Bettendorf, G. (eds), Advances in Diagnosis and Treatment of Infertility. Elsevier/North-Holland, pp. 143–157.
3 Wallock, LM, Ames, BN. Adequate folic acid in diet may be important for both men and women of reproductive age. Ascribe Newswire, University of California, Berkley, 2001 Feb.
4 Kessopoulou E et al. A double-blind randomized placebo cross-over controlled trial using the antioxidant vitamin E to treat reactive oxygen species associated with male infertility. Fertil Steril 1995; 64: 825-31.
5 Iannotti LL et al. Am J Clin Nutr 2008 Jul;88(1):154-60.
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