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00:00:00 Hello everyone, thank you so much for taking the time to watch this video. So today I'm going to be talking about how to boost your fertility using some very simple nutrition recommendations which will hopefully increase your chances of conception. So just a brief introduction, this video will be discussing general recommendations on how to boost your nutrition to improve fertility and it's for those who are
00:00:26 thinking about having a baby either now or in the near future or hope have been trying for a having a baby either now or in the near future or hope have been trying for a while to conceive but having quite got there and want to look at other ways that they can improve their health and their chances of conception. It's not necessarily dealing with those with hormonal disorders or health
00:00:44 conditions that might be affecting fertility so just wanted to point that out. So we'll be discussing the main considerations, what macronutrients to have, how to get your macronutrients in also and how you can use good healthy nutrition strategies macronutrients in also and how you can use good healthy nutrition strategies and good lifestyle factors to help improve your fertility and how they are linked to
00:01:07 fertility. So my first recommendation is to include lots of healthy fats in your nutrition . Now when I say healthy fats I mean the unsaturated fats, a little saturated fat is okay here or there but you want to prioritize the essential fatty acids or your omega fatty acids. The main ones we want to consider are omega 3 and omega 6.
00:01:25 The main ones we want to consider are omega 3 and omega 6. They're both important, they're really good at regulating inflammation in the body but we do often find especially in western diets that omega 6 tends to be much higher in our nutrition in comparison to omega 3 and omega 3 is very important for the anti- inflammatory and their properties it contains.
00:01:49 So therefore look at your foods, so things like nuts, seeds, olive oil which are very popular and very healthy will be much higher in omega 6. Your omega 3s are very important and you'll generally get them from fish, where Your omega 3s are very important and you'll generally get them from fish, where the oily fish sardines, salmon, mackerel but any type of fish will contain omega 3s. Omega 3 is also in things like 1, nuts and kea seeds but there's a higher ratio
00:02:12 of omega 6 so you want to make sure you're getting enough omega 3 as well and try and keep it away from all the omega 6s because they try to be absorbed at the same point in the body and omega 6 tends to take priority so please do always consider all of your am igas but try and get that omega 3 in if you can.
00:02:29 try and get that omega 3 in if you can. Now with healthy fats although they're very good for you they are essentially fat and very high in calories so if you are thinking about losing weight in order to increase your fertility you might just want to monitor how much you're having. They are very good for you but you don't want to be having lots and lots of salmon or mackerel
00:02:50 because it's high in omega 3 but overdoing it and then meaning that your calorie intake is very high and then you're not able to lose weight especially if you've been recommended recommended to lower your BMI to increase your chances of conception. So just do consider that the fats are good but they are high in calories as well if you're
00:03:10 on a weight loss journey include them but don't have too much. And then the third consideration with healthy fats is dietary restrictions. If you're a vegan, if you're a vegetarian as I said before you won't be eating fish so your omega 3 could be quite low and if you're hoping to maybe reduce inflammation in the body I would certainly consider taking a vegan omega 3 supplement that in the body I would certainly consider taking a vegan omega 3 supplement that
00:03:32 is purely omega 3 EPA and DHA only and taking this in quite high doses but maybe away from food in before breakfast, give it half an hour or during the day. So in between meals including your omega 3 if you have dietary restrictions that don't allow you to eat fish. So next on the list to include is whole grains.
00:03:55 So you want to choose the high fiber carbohydrates so the brain grainier So you want to choose the high fiber carbohydrates so the brain grainier varieties of breads or pastas, brown rice etc and rather than having the white refined processed carbohydrates. These are really beneficial for the gut and other physiological mechanisms in the body just to keep everything working really well and hormonal balance and hormonal
00:04:20 metabolism they can also be beneficial for as well as keeping insulin and blood glucose within a good range rather than being high which the sort of high sugar white refined good range rather than being high which the sort of high sugar white refined carbs can do. Second point I have is naturally gluten free.
00:04:38 I have nothing against gluten and it can be a wonderful protein in many areas however if you are feeling a bit stressed because of you know trying to have a baby which many are nowadays, gluten can sometimes worsen the effect on the gut that stress can sometimes cause so you want to not take it out entirely but maybe limit gluten.
