Expert Nutrition Tips for Improving Conception and Preparing for Pregnancy
Preparing for pregnancy and trying to conceive (TTC) is an extremely exciting time. During this time, we should turn attention to how we are caring for our bodies that will soon home our little ones as well as looking for ways to improve our chances of conception.
The journey to conception is not only a physical one but also an emotional and mental adventure. It's essential to be prepared in all aspects to welcome a new life.
When trying to conceive, there are a few things I like to focus on to not only improve maternal health prior to pregnancy, but to also increase the chance of conception. Where possible, the below should be implemented to help improve pregnancy outcomes.
Eat Well:
First and foremost, your nutrition needs to be a core focus. All the nutrients our body consumes, absorbs and stores comes from our diet. It is most ideal to consume a variety of all nutrients when trying to conceive. A diet rich in coloured fruits and veggies, lean protein, legumes, complex carbohydrates and good fats are most ideal.
Research shows that a Mediterranean Diet (MD) may help to improve fertility and help support female reproductive health. Think fruits and vegetables, poultry, fish, seafood, whole grains and dairy products.
When trying to conceive, you may also like to consider a prenatal supplement. The prenatal will act like an insurance policy to ensure your body is receiving enough of the essential nutrients both you and your baby will need to support a healthy pregnancy.
Consume enough calories:
When TTC, we are no longer focusing on trying to lose weight and slim down. Instead, we are trying to support our hormones and give our body an ample amount of energy to create life. Think of this phase as the time to nourish your body generously and holistically.
To do this, our calories may need to increase, with a generous amount of those calories going towards our fat intake. Whilst everyone’s calorie intake will differ, depending on their build, lifestyle etc, we generally want to focus on a higher calorie intake than usual.
Focus on fats:
Fats are key for hormonal health, particularly fats rich in omega 3s and DHA’s. Not only will they help to support sex hormones that help to facilitate a pregnancy, they will also help to support foetal brain health and development throughout the pregnancy. Including a variety of healthy fats in your diet can make a significant difference in your hormonal balance and overall health. Think salmon, sardines, avocado, flaxseeds, chia seeds, nuts and extra virgin olive oil. Research shows that an extra virgin olive oil enriched diet in particular, has a positive impact on not only fertility but pregnancy too!
Hydrate:
Hydration is something that is so commonly overlooked when TTC. Keeping hydrated will not only prevent dehydration, but it will also help to push water soluble vitamins into the cell. Folate for example is a crucial nutrient when TTC and during pregnancy. It is also a water-soluble vitamin that needs water present to be effectively absorbed into the cell.
Aim to drink at least 8 glasses of water a day, and definitely consider adding electrolytes to enhance absorption. Consuming electrolytes in the form of Franjos Kitchen Motherhood Hydration Powder will aid hydration in the maternal body. It is also known that staying well hydrated will help to improve cervical mucus consistency which is crucial for fertility.
Remember, the choices you make now can set the stage for a healthy pregnancy and a thriving baby.
Overall, a well-balanced diet is most ideal to help to support energy levels and hormones when trying to conceive. Opt for a nourishing balanced diet that will support your goal of falling pregnant. Ensure you have an abundance of nutrients and are well hydrated to support a healthy pregnancy and conception.
Written by Nutritionist, Latoya Cruz, @thevirtualnutritionist