BEST FOODS FOR FERTILITY | Boost Your Chances of Conceiving Naturally | Becca Bristow MA, RD

BEST FOODS FOR FERTILITY | Boost Your Chances of Conceiving Naturally | Becca Bristow MA, RD



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In today's video I'm sharing diet & nourishment tips plus specific foods to eat to help balance your body, increase health of eggs, and boost your fertility and chances of conceiving. Food is very powerful & is an important area to prioritize when it comes to health and especially fertility!
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hey guys welcome back to my channel in today's video we are going to be talking all things eating for fertility I have been requested many times through the years to chat about foods and fertility and how you can eat in a way that boosts your chances of you know having a healthy pregnancy and I'm really excited to dive into this topic if you guys are new to my channel welcome my name is Becca I'm a registered dietitian I'm a creator of the mindful eating Made Simple intuitive eating and nutrition program and I have been posting four years online credit credible nutrition information that is easy to understand easy to apply but also that is really comes from a balanced approach that doesn't make you crazy so I can help you be confident with healthy eating without creating a complex so this topic is definitely a big one and in today's video I am going to touch on specific foods that you can eat to boost your fertility or you know improve your chances of conceiving naturally this is like I said a big topic there is a lot that goes into um you know improving chances of conceiving and there's just a lot of different angles and I am going to speak specifically to the nutrition angles because that is my wheelhouse and what I can speak to so we're going to go through some different foods that you can focus on but before we jump into the specifics I do just wanted to make this disclaimer that I hope that you will take this information and apply it to your diet but if you are taking this information and you are making it rigid if you are creating specific rules around eating this way and being very absolute about it that can create a lot of stress in your life and one of the biggest factors impeding conception is stress so take this information with a grain of salt apply it to your diet but please still leave room for balance because if this is stressing you out that is not improving your chances of conceiving naturally or conceiving at all I don't know why I'm saying naturally just in general no matter how you are going about conceiving a baby all of these foods are going to be great to improve egg quality so first we need to talk about that so as women we are born with all of the eggs that we're ever going to have and as we get older that reserve of eggs does diminish so we can't change the number of eggs that we have but we can change the quality of eggs that we have so for example if an egg that is let's just say poor quality does get fertilized it may not go on to um you know even implant or become a healthy pregnancy and a healthy baby but if it's a high quality egg then we have a much better chance of that going on to become a healthy pregnancy so we technically have all of our eggs that are just cells in our ovaries but about three months prior to ovulation it your body will select a few of those cells to go that are technically called follicles to dramatically grow and increase in size and mature and that's what can go on to become you know like conceive a baby so you have this kind of 90 day ish window that you're playing with where you can really impact the health of those upcoming eggs if that makes sense this window where these follicles are developing and maturing rapidly it requires a lot of energy and requires a lot of nutrients so if we're providing what you know everything that your body needs during that time it's only going to create a you know a higher quality healthier follicle at the end of it the very first tip is to focus on having balanced blood sugar I've talked about blood sugar so many times on my channel it's a huge Topic in my program I've done videos about blood sugar I have a more recent one called eating for energy that has a lot to do with blood sugar it is very important to balance your blood sugar just in general for General Health for you to feel good and to feel satisfied and not to be like lethargic and craving food and it's just it's good all the time but especially when it comes to infertility because lots of um you know carbohydrate consumption that spikes blood sugar that leads to large insulin spikes it makes our body a little bit insulin or resistant to that insulin and what happens when we have high levels of insulin it actually directly impacts um what like our hormones for example high levels of insulin can actually tell our female bodies to release more testosterone another example is high insulin levels will actually decrease your level of it's called sex hormone binding globulin and when you have lower levels of this it actually causes your body to raise like dump more estrogen into your system so higher estrogen levels and we really want you know our hormones are kind of this fine-tuned balance and if something is way out of whack like there's way too much estrogen it really just it messes with the whole cycle and therefore can impede or decrease your chances of conceiving so how do you with food actually manage your blood sugar better keep it more balanced so first things first if you're going to eat like a carbohydrate-rich food especially like something that's grain based the more that it is like more complex the better it's going to be for blood sugar because it takes a lot longer to break down complex carbohydrates for example oats or quinoa or beans they are very high in fiber which is going to really slow down the breakdown really of those carbohydrates which slows down that Sugar getting into your bloodstream so the more complex they are the longer they take to break down the less chance we are spiking blood sugar also when you're eating carbohydrates pairing them with protein and fat is also going to do the same thing that fiber does it's just going to slow down the breakdown of those carbs and then you have like a more steady Rye is in blood sugar versus a spike from carbohydrates just like rapidly being digested so your oats and your quinoa these are more complex carbohydrates but you can also get carbohydrates from fruit as well fruit is mostly carbohydrates but it's also very high in fiber so nature is kind of packing all of those carbohydrates that are very nutrient dense and not something to avoid also your body needs carbohydrates by the way but it's packing them with lots of fiber so it's just going to naturally you know keep your blood sugar from spiking and therefore insulin from spiking vegetables especially those starchy vegetables like potatoes and squash and corn those are also carbohydrate rich as well but again they are paired with fiber so you're not going to see these big spikes in blood sugar and big spikes in insulin that you would see from you know foods with a lot of like added sugars or you know foods that are mainly just like refined flour and not much fiber or anything else paired with it that is where you're going to see those big spikes and big dips so those are things that you want to I'm not going to say avoid because again balance but you do want to be more cognizant and when you are feeling more energized when you are feeling less crashy when you are feeling like you're you're not craving carbs as much that's a good indicator that your blood sugar is a lot more stable and a lot more happy so that's my little Spiel on complex carbs but as I said pairing um or pairing I'm sorry carbohydrates with a protein and or fats can also really help stabilize your blood sugar and I wanted to call out some specific foods that are high in fat and high in protein that are good things to eat to support or promote fertility so specifically high quality fats so I'm talking like olives and olive oil you know coconut flakes or coconut oil grass-fed butter nuts any kind of nuts avocados eggs or grass-fed Meats these are all great sources of high quality fats and then as far as protein some high quality sources that are protein Rich would be again grass-fed meats eggs nuts again so a lot of the high fat high quality fat are also high quality proteins bone broth is another one whether you're making it yourself or or you're buying it just buying like chicken stock from the store is not the same thing but like a good store-bought brand would be cattle and fire if you want to like purchase it versus make it and it is very high in protein um so that is another thing if you can add bone broth whether you're cooking with it or sipping on it that's another high quality protein source and then I did want to mention um Dairy here full fat Dairy for your high quality fat and it's also pretty rich in protein but the research and consensus seems to be a little bit mixed on Dairy for sure low-fat Dairy is is not the best um you know we need fats to regulate our hormones fat is a good thing it's not something to be scared of um and especially if it's like high quality fats but there are there is some research that shows that Dairy like um specifically pasteurized Dairy can actually um like decrease your chances of fertility I think from what it comes down to is if you're someone that tolerates Dairy very well it doesn't um mess with your stomach it doesn't like mess with your body I am someone who tolerates Dairy very well um in fact I feel great when I'm eating dairy so if you are eating high quality like grass-fed um full fat sources of dairy raw would be the best I know that's like a controversial topic if you're comfortable with that but that can actually be a great fertility promoting food however if you're not someone who tolerates Dairy really well and it seems to really like actually like increase your mucus production which can be a side effect of dairy or um if it just messes with you overall and it's like increasing the inflammation in your body then that those would have like you know um poor effects on your egg health and your fertility so that is kind of a that's a that one's a bit of a toss-up I don't want to say like one way or the other like yay or nay it just kind of from what I gather from the research that I've done it really is person dependent so that's a personal choice for you second tip is eating foods that are rich in or high in antioxidants so antioxidants are your your first line defense against free radicals or oxidative stress in the body oxidative stress is like physiological stress on the body I also have an entire video on antioxidants in my nutrition 101 series because it's just a very important topic for overall health but when we're thinking about fertility we want to make sure that all of those lovely cells those egg cells those follicles in our ovaries are protected we don't we don't want them to be vulnerable to high levels of oxidative stress and really oxidative damage what free radicals do is they are scavengers looking for electrons they're very unstable and they want to grab like another one more electron to put on their outer shell so that they can be stabilized now what they do what like what they're actually looking for is electrons from other cells so once you seal an electron from another cell now that cell is unstable it's unhealthy you can go on to die or be damaged we don't want that we don't want free radicals going around and hurting all of ourselves we especially want to protect those follicles so by eating a lot of antioxidant rich foods which I'll get to that in a second it's going to help protect our body against these free radicals in our entire body this is like Universal but again it will include those follicles now there are lots of foods that are high in antioxidants some of the big ones are your like dark green leafy vegetables berries of any kind so it could be strawberries or blueberries or Goji berries or cranberries any kind of berries are very antioxidant Rich apples um artichokes asparagus broccoli these are all very high in antioxidants and then some of your beans especially like red bean like red kidney beans they're also antioxidant Rich so including these real Whole Foods in your diet mostly produce that is a way for you to really bring in a lot of those antioxidants and protect all the cells mostly in your body tip number three is to get in your omega-3 fats so Omega-3s are an anti-inflammatory fat and they cannot be synthesized in the body meaning we have to get them from food and there is actually research and I'll link a study down below that adequate levels of Omega-3s um you know consuming adequate amounts can actually increase the health of embryos so Omega-3s are definitely very important they're also super important in when you're actually pregnant as well it's for forming you know baby's brain and baby's eyes but we're talking about preconception here and you know outside of a supplement one of the best sources is fish so some of the fish that are low mercury that are also high in Omega-3s are salmon um sardines mackerel Anchovies and Herring those are all good sources of Omega-3s I think a lot of like most people love salmon the other ones might be a little tougher to get down sardines I don't like sardines but again though that is a natural um food source where you can find these omega-3 fats also certain nuts too especially like walnuts very very high in Omega-3s and seeds like chia seeds again very high in omega-3 so those are a couple plant sources okay the next tip which is probably going to be the least well received and that is actually eating like the whole animal especially organ Meats so in our modern lives we've pretty much completely gotten rid of at least here in the U.S I think it's definitely different in like at least I know when I've been in Europe um organs were more so like mixed into like marrow and liver were definitely more so mixed into the cuisine than they are here um they are not really consumed um much at all here in the U.S in fact they're so cheap to buy because nobody wants them but they are actually the most nutrient dense part of the animal so just to kind of explain how what I mean by that or how this works for example eating something like beef liver or chicken liver animals and humans are the same in that they use their I mean their liver does a lot of things but one of the functions of the liver is to be the like reservoir of all of our nutrient stores so basically anything except for calcium that's all on the bones but anything that we're storing and we're holding like reserve of for example iron um it's stored in our liver so if we eat an animal's liver we are eating all of their nutrient stores right we're eating all of these like additional vitamins and minerals that they were just you know keeping in their liver for when they needed them so the nutrient levels are just like off the charts another thing to consider is in our you know traditionally our ancestors they ate the entire animal right there was just there were no supermarkets with chicken breasts and ground beef wrapped in plastic they hunted and they you know ate and used up every single bit of that animal so organ Meese were and really the whole animal was very much a part of a diet so eating these super nutrient dense parts of the animal um they were never discarded they were consumed and um especially you know like pregnant women or women who were in their childbearing years would really especially eat these Foods because they knew um they just kind of had the wisdom that they were very supportive of fertility you can also supplement which is a lot easier than eating for example beef liver and I if you want to see an entire video on supplementation for fertility that's kind of a whole separate topic I'm specifically focusing on just food comment down below I could do a part two let me know if that's what let me know if that's something you guys want to see because I do also have like a lot to say there but I'm trying to keep this video a little more concise um but so things like vitamin C and vitamin D and iron the vitamin E zinc folate CoQ10 that's another big one for fertility these are all nutrients that you're going to find in these organ Meats they're going to be very concentrated so eating these is a great way to support fertility if you are interested in trying them can get them down or you can supplement okay and then the final tip isn't necessarily food related but it is beverage related which you know it goes into your diet it makes up your diet and that is caffeine and I also want to touch a bit on alcohol so caffeine like high intakes of caffeine like over 400 milligrams a day which is like four or more cups of coffee that has actually been um correlated with with miscarriage and I'll link a study down below that looked at many many many women across many many pregnancies it's a it's a huge study um it's pretty um it's pretty like not alarming but definitely something to consider if you are high like high caffeine intake um that is definitely something that you want to start to scale back on do you need to totally give up caffeine I don't think so based on what I've seen I think one to two cups a day doesn't seem to have that amount of caffeine doesn't seem to have those effects um but there's definitely this correlation here between like high caffeine intake and not so healthy pregnancies are possibly even like preventing conception it could be one of the factors also if you are putting lots of sugar in your coffee it's very sweet especially if you're drinking on an empty stomach first thing in the morning again we're Rising those blood sugar levels which is rising the insulin so coffee is definitely an area to look at um if this is something that you you know if you are a coffee consumption coffee consumer um and especially if you drink a lot coffee does have it actually is high in antioxidants so I personally I don't avoid coffee I like coffee I don't drink I drink hardly any caffeine because I just don't handle it Belle it really messes with me and I don't feel very good when I drink a lot of caffeine but everyone's tolerance is different it's just again something to look at something to consider if you're drinking lots and lots of coffee and lots of caffeine with especially with sugar I would definitely remedy that if you are having a hard time conceiving um but also it's just the healthier your eggs are even if you are able to conceive the healthier your baby is going to be so this is something just to consider I think regardless okay and then I did want to touch on alcohol um there I mean I think everyone can agree that heavy drinking large amounts of alcohol is just it's not great for the entire body I mean it is a neurotoxin it's very stressful on your liver to process all of that alcohol so heavy drinking not a great idea ever but it's you know also especially if you are trying to improve your fertility boost your fertility the consensus on like moderate drinking there just doesn't seem to be one seems to be very mixed so again I think this is very much a personal choice if you are someone who enjoys like a glass of wine here and there from everything that I've seen especially if it's red wine that has reservatol which is an antioxidant that you know doesn't seem to have any poor or ill effects on fertility um but again this is very much a personal choice does alcohol not having alcohol a little bit here and there stress you out in social situations do you want to be able to have a drink that's something to consider because stress is a big factor a lot lot of times people are so stressed out when they are trying to conceive and you know a glass of wine here or there to just kind of relax them again not relying on alcohol for that this is a touchy subject but again this is a very personal decision moderate drinking does not seem to have ill effects on fertility but certainly heavy drinking could now to wrap up here coffee and alcohol if you are drinking them one thing you absolutely should be doing is hydrating even more so hydration is important for your entire body which includes you know fertility and your endocrine system your ovaries your eggs all of it important and very important to hydrate but if you're drinking caffeine which will dehydrate you or you're drinking alcohol which also dehydrates you you need to be drinking extra water so just something to consider on top of that if you're going to be enjoying some coffee or some wine or whatever else okay that's all I have for this video that is my rundown those are all of the areas all of the foods that I would consider adding in if you are trying to boost fertility if you are watching this video because you are currently trying to conceive I am praying for you I hope that that sweet little baby comes to you very soon because being a mom truly is one of the biggest blessings and also eating well preconceptionally to increase your chances of conceiving but also the healthier the egg that is a blessing that you're passing on to your children because the healthier the egg there's a lot of research that shows actually impacts the health of not just that pregnancy but then that child life long it's very interesting so um thank you guys so so much for watching this video if you want to see a part two where I discuss specific supplementation to boost fertility definitely let me know down in the comments below because I would be happy to do that as well I have a lot to say there um but that's all I have for this one subscribe if you haven't already join my little Community here on YouTube follow me on Instagram all the things I'm just at Becca Bristow but that's all I have thank you again for watching and I'll see you guys in the next one bye

#FOODS #FERTILITY #Boost #Chances #Conceiving #Naturally #Becca #Bristow

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