Natural Fertility Secrets Series, Tip #2–Eat a Whole Foods Diet*
This post is part of our series–Secrets to Naturally Maximize Your Fertility.* Tip #2 is to eat a whole foods diet. Our society’s convenience-based diet has processed away many of the nutrients we need. Additionally, consuming simple carbohydrates (such as sugar, sodas, juices) causes our blood sugar to spike rapidly followed by the release of insulin, leading to a blood sugar “crash”. This repeated cycle over time puts stress on your body and can lead to insulin resistance, and elevated insulin levels, which in turn can lead to elevated androgens (male sex hormones) and negatively impact ovulation and fertility. Consuming complex carbohydrates, however, leads to a more gradual increase in blood sugar levels, thereby avoiding these problems.
I recommend focusing your diet on fresh fruits, vegetables, a variety of complex carbohydrates and healthy sources of proteins and fats:
- Whole grains—These are grains that still have the bran on them (e.g., steel-cut or old fashioned oats, brown rice, millet, rye, barley, quinoa);
- Sprouted grains and sprouted grain products—(Ezekiel 4:9 is a common brand found in supermarkets). Sprouted grains tend to have a lower glycemic index than other grains/grain products so your blood sugar doesn’t go through the spiking/crashing process after eating them.
- Fresh fruits and vegetables—Organic and fresh are the best. Frozen vegetables are great, too, and are preferable over canned ones.
- Meats/Protein—Make sure you are getting adequate amounts of quality proteins. If you eat meat, choose low mercury fish, pastured eggs and chicken, and grass-fed beef and lamb.
- Limited amounts of healthy fats—Essential fatty acids (or “good fats”) are important to our health by, among other things, helping to build healthy cells and regulating the production of sex hormones. Our bodies were built to store fat so that we could survive leaner days ahead. This may be why women with low body fat sometimes have problems maintaining regular periods. If your body thinks it’s in starvation mode, it may not want to reproduce until conditions are more plentiful. One study published by the Harvard School for Public Health found that women consuming low fat diets were more likely to encounter fertility problems than those who did not. However, not all fats are created equal. We recommend cold-pressed extra virgin olive oil, coconut oil, flax seed and fish oil, and butter from grass-fed cows (like Kerrygold). (We offer patients access to a 15% discount and free shipping on Omega 3 fish oil supplements from Nordic Naturals (enter practitioner ID 106250). Avoid trans fats—found in fast foods, hydrogenated and partially hydrogenated oils and some processed foods—which has been linked to increased chances of infertility.
PCOS Fertility Diet
Women with PCOS (polycystic ovary syndrome) should pay special care to their consumption of processed foods (such as breads, cereals, crackers, pretzels, etc.) and simple carbohydrates (such as sugar, sodas, fruit juices, jams, honey and maple syrup).
Many PCOS patients tend to have glucose metabolism and insulin sensitivity issues—meaning that their bodies are less efficient at absorbing glucose (sugar) into the cells and using it for energy, which in turn allows the glucose to build up in the bloodstream. Blood sugar and insulin issues can lead to a wide array of problems that can negatively impact ovulation and fertility. For example, increased insulin is known to stimulate the ovaries to produce higher levels of androgens (male sex hormones), which can stunt the growth of developing ovarian follicles. Elevated androgens can lead to immature follicle development and their inability to be ovulated, leaving them to become ovarian cysts—hence the term, polycystic ovary.
Limiting simple carbohydrate consumption will help with regulating blood sugars and insulin and have a positive impact on ovulation and fertility.* To the extent that carbohydrates are consumed, eat high fiber complex carbohydrates (think, whole grains). High fiber foods are digested more slowly because the body has to work at breaking down the bran surrounding the grain. This slower digestion, in turn, leads to a slower rise in blood sugar levels.
Help Is Here for You
Changing your diet and navigating supermarket aisles and cookbooks for unfamiliar foods and recipes can be an overwhelming task. We’re here to help. We specialize in treating infertility, with our clinic director, Jose Ruiz, being only one of four ABORM certified fertility acupuncturists in Massachusetts. At Family Acupuncture & Herbs, we offer nutritional counseling to our fertility patients as part of a patient’s acupuncture treatment plan. Contact us today for a FREE consultation and evaluation!
Click here to see Natural Fertility Secret #1
Click here for Natural Fertility Secret #3
*Disclaimer: Specific results are not guaranteed. Results may vary from person to person.
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