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The most natural and convenient method via nutrition is overlooked. A proper investment in a woman’s health will ensure the desired conception. This Dietary requirements for conceiving will help a woman to get started.
Steps For easy and Healthy Conception
Here are a few easy steps that will help in improving fertility in women and healthy conception. Good beginnings have good endings and the same implies here. Healthy mothers will give birth to a healthy baby.
Keep a check on weight:
An underweight woman may have a disturbed ovulatory cycle. This may be because of a low-fat percentage. This becomes a hindrance if the couple is planning a baby. On the other hand, many overweight women run a risk of developing (PCOS) Poly Cystic Ovarian Syndrome. PCOS has deranged hormonal levels, making conception difficult. For conception, the mother has to be between 9 and 20% of her ideal body weight.
Exercises help in conceiving:
Regular physical activity ensures better body composition, ideal weight, and healthy bones. People struggling with hormone problems will not have a healthy ovulatory cycle. Exercise improves stamina throughout pregnancy and at the time of delivery. Also, the immunity level in mothers improves drastically.
Balanced Psychological State:
A calm state of mind, which is free of stress, can control the inflammatory process in the body. A balanced psychological state of the body releases endorphins. Endorphins control the hormonal secretions in the body, which are necessary for conception.
Be Smart with Nutrients:
A Harvard study shows that women consuming more animal proteins, simple carbohydrates, and/or trans fats are more likely to experience ovulatory disorder. Also, the ingestion of excess simple sugars increases fat stores in the body. This results in insulin resistance and makes it difficult to conceive. During pregnancy, the foetus receives certain nutrients at the expense of the mother’s stores. These nutrients are folate or folic acid, iron, vitamin C and B 12. Along with this mother and foetus compete to absorb B-complex vitamins and vitamin D. The primary concern of nutrition is to have an excellent store of nutrients before pregnancy.
Important Nutrients That help to conceive:
Conceiving comprises vital nutrients that help to conceive and improve fertility in women. These nutrients are folic acid, vitamin D, vitamin E, vitamin B 12 and iron with energy and proteins.
Folic acid plays an important role in the production of DNA and RNA of the fetus. It also reduces the neural tube defects in the fetus. Neural tube defects set in the first 28 days of conception. So woman should have a healthy store of folic acid before conceiving. Hence many gynecologists prescribe folic acid supplements to women who express their interest in conceiving.The recommendation is 400–800 mcg of folic acid around and during conception.
Sources of Folic Acid:
Dark green leafy vegetables like spinach and turnip greens Broccoli, Ladyfinger and Asparagus Citrus fruits like oranges, grapefruit, etc. Beans and lentils and flax seeds. Lentils and sprouts Avocado.
Vitamin D aids in the absorption of calcium and bone strength. During pregnancy vitamin D in the fetus is maintained at the expense of mother’s stores. To prevent future osteoporosis and osteomalacia in mother, vitamin D stores at conception is of utmost importance.
Sources of Vitamin D:
Milk and its products Fish Vitamin D fortified milk or juices. For depleted stores, Vitamin D granules or injections are used.
Vitamin E enhances the reproduction process. It maintains the integrity of egg and sperm. The membrane transfer of Vitamin E is very less. Thus, stores Vitamin E of the fetus are very low during pregnancy.
Sources of Vitamin E:
Almonds Sunflower Seeds Fish oils and Palm Oil Avocado and Spinach (healthy spinach soup)
Vitamin B 6:
Woman on contraceptive pills shows low Vitamin B6 levels. Vitamin B6 is a nutrient involved in the reproduction process. Thus, Vitamin B6 supplementation becomes necessary if the couple is planning a baby.
Food sources of Vitamin B 6:
Sunflower seeds Fish, and Chicken Avocados Cooked banana Spinach.
Vitamin B 12:
Vitamin B 12 in the fetus is absorbed from the mother’s reserves. Hence B 12 supplements during conception protect against depletion of maternal stores. Vegetarians have very low stores of vitamin B 12, so supplements are the best option.
Sources of Vitamin B 12:
Eggs Beef Liver Milk and Yogurt Cheese Fish like Mackerel and Sardine Red Meat Iron: An iron supplement is required if the woman shows signs of anemia. Fetus absorbs iron from mother’s stores. Also during pregnancy, the increased blood volume decreases iron in the blood. To avoid any malnutrition in mother and child, the mother should have normal iron stores months before planning a baby.
Food sources of iron:
Red meat Organ meats like Liver poultry Seafood like oysters and Halibut fish Beans spinach Dried Raisins and apricots Iron-fortified cereals, bread, and pasta. Peas
Some Tips on conceiving:
Kick out the stress:
Everyone wants to win the rat race. Day-to-day struggle of long working hours, no sufficient time for own self or for family. Delay in achieving goals leads to stress. Stress is the root cause of hormonal disarray. Stress disturbs the ovulatory cycle in females. Either the egg production is delayed or if produced is weak to conceive. Recreational activities like music, dance or sports, gardening, meditation or exercise have proved to reduce stress. Control your caffeine: High caffeine consumption, i.e. over 3–4 cups of strong coffee, may affect fertility in women. Though there is not enough literature confirming the belief. Hence a moderate and cautious consumption of coffee or tea is not harmful.
Strong roots are the sign of a stronger tree. To have a beautiful outcome of successful conception mother has to be nutritionally sound. Use this dietary requirements plan for conceiving. To know further about fertility in women and other health related questions, contact a certified professional through Marham.pk. Call a gynecologist now by dialing 03111222398.
Medically reviewed by Dr. Anam Umair
Medical Nutritional Therapist Registered Dietitian Registered Nutritionist from BANT PEDIATRICS NUTRITIONIST ONCOLOGY NUTRITIONIST