Nutrition, Lifestyle, and how they can Impact Fertility

This week on ‘Let’s all Talk Fertility’ I caught up with Fertility Nutritionist Sandra Greenbank from The Fertility Nutrition Center. And when it comes to fertility, Sandra cannot stress enough the importance of nutrition. "It's paramount really because your baby is built from you, from what you've got in store," she says. The nutrients from your diet are the building blocks for your baby's development, and deficiencies can have significant consequences. 

Sandra and I discusses the best, most comprehensive ways a person or couple can help themselves through nutrition when it comes to trying to conceive:

1. Starting Your Fertility Journey in a Healthy Way:

Sandra emphasises the importance of preparation before conception. "A lot of the nutrients are laid down in the three months before pregnancy," she notes, highlighting the critical role of folate and other nutrients. She also points out that "everything that you come into contact with, through the air, through the water, through your food, through your skin, does impact every cell in your body, including the eggs and the sperm.” 

When facing fertility challenges, Sandra advises starting with a visit to your GP for a basic health check. She suggests asking for a full hormone panel and blood count, which can provide a baseline understanding of your health. If further testing is needed, she recommends a home test or private blood check, for more comprehensive evaluations.

2. Diet and Lifestyle Changes:

The Mediterranean diet comes highly recommended by Sandra. "It's just really quite simple. It's just focusing a lot on whole foods," she explains. She also advises incorporating a variety of colourful vegetables into your diet to support your microbiome and ensure a broad spectrum of nutrients.

She also stresses the importance of sleep and exercise. "Sleep is number one," Sandra asserts, explaining how a lack of sleep can affect hormone levels and reproductive health. As for exercise, she recommends finding a balance and choosing activities you enjoy, cautioning against overexertion, which can be counterproductive.

3. Addressing Nutrient Deficiencies:

Vitamin D and omega-3 fatty acids are common deficiencies Sandra encounters in her practice. She advises against assuming you're getting enough from the sun or diet alone and suggests testing to tailor supplementation to your needs.

If considering IVF, Sandra recommends working with a nutritional therapist at least three months in advance. "It takes around three months for the sperm to be produced and also for an egg to kind of go through like a three-month maturation stage," she explains, highlighting the opportunity to optimize health during this periods.

4. Choosing the Right Supplements:

When selecting supplements, Sandra emphasises the importance of choosing those specifically formulated for fertility or pregnancy. She also recommends seeking advice from independent health food shops for personalised recommendations.

5. Empowering Yourself:

For those who can't work with a nutritional therapist, Sandra suggests self-education through resources like fertility-focused books and podcasts. She also mentions that some practitioners offer lower-cost online group classes that can provide support and guidance.

Final Takeaway

It seems like a lot to have to change, whilst also having medical tests, checks and treatment.  However as Sandra says,"Just try not to let diet and lifestyle become some sort of prison.  It’s not about being perfect, it's about doing what you can and being healthy most of the time." 

Just take it gradually, start to make healthier choices, remember the importance of sleep, exercise, and enjoy a varied diet.

For more advice and support on your road to your family, join us at this year’s Fertility Show on the 18th & 19th May at Olympia London. Visit The Fertility Show  for tickets, and take advantage of our early bird offers and no questions asked money back guarantee. Remember, the journey to fertility is unique for everyone, so we are there with the resources and professionals, ready to help you navigate this path, and all under one roof.