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00:00:00 So, so Jess is an Irish registered dietitian and she specializes in women's fertility health and supporting individuals relationship with food which I think is incredibly important. Willam nutrition, nutrition is average for a dietitian clinic that just runs supporting individuals and couples across the globe which is you know obviously a really good fit with
00:00:20 us because we've got global as well. Jess is passionate that food provides pleasure and supports us in living our lives to the fullest. We don't agree more with that, supporting you with practical evidence based We don't agree more with that, supporting you with practical evidence based advice for whatever journey you are on.
00:00:36 And now we have any further ado, over to you Jess. Thank you so much Vilar, I'll just share my screen and hopefully this will go smoothly and I'm just going to turn my camera off so you go, you go Jess, or do yourselves. Okay, just double check with that please. Okay, just double check with that please. Can you see that okay?
00:01:06 I can see it, yes. Go back to okay, I'll just move my tab across. Lovely, okay, so thank you so much again for the introduction. So as Pilar mentioned, I'm going to be talking to you all about how smart nutrition can help our fertility. So she's already introduced me very nicely, so my name is Jess Willow, I'm the owner of
00:01:26 Willow Nutrition. I'm an Irish or registered dietitian, a certified intuitive eating counselor I'm an Irish or registered dietitian, a certified intuitive eating counselor and fertility dietitian. I set up Willow Nutrition which is a virtual clinic back in 2019 alongside my clinical job. As many dietitians have done, I've worked in many different areas.
00:01:44 I've worked in for the past 14 years as a dietitian both in the UK and the NHS in acute and community posts. I've worked in the public health service in Ireland, private telehealth companies and private hospitals in Ireland and alongside running my own business. private hospitals in Ireland and alongside running my own business. So I've gained really vast experience in lots of different areas which I
00:02:05 absolutely love. I live just outside Dublin with my husband, our three year old son and our first born and our labradoodle dog called Tom. So that's just a little bit about me. So just going through kind of what we will cover. So we're going to go through a bit around understanding fertility and the impact of nutrition,
00:02:28 how to get started and I think it's really important that you can get started how to get started and I think it's really important that you can get started even if you're not trying to conceive and the earlier you give yourself the better the outcomes are. Even if you're not even thinking about babies in the near future, it might be longer down the line.
00:02:45 Again, we can start thinking about our reproductive health now. We'll look about the foundations of our fertility boosting diet. Lifestyle factors impacting fertility, how to practically implement fertility friendly nutrition and lifestyle practices. We'll touch a little bit about supplements and then just cover some take home We'll touch a little bit about supplements and then just cover some take home messages.
00:03:05 So when we're looking at fertility and wellness, I mean you could talk for hours and hours about this. But we know that overall women are having babies later in life. The average age in Ireland is 33 years of a woman having her first child. And when we look at Europe as a whole, it's roughly around 29 years. We're seeing roughly one in six couples which is about 17.5% of the population, We're seeing roughly one in six couples which is about 17.5% of the population,
00:03:30 of the adult population, and experiencing infertility. What infertility is defined as is a couple actively trying to conceive for 12 months or longer and not being able to achieve pregnancy. Or for couples who are 35 years and older, the woman is 35 years or older, it's looking at around six months of actively trying to conceive.
00:03:55 Female fertility contributes to only 35% of overall infertility cases despite, Female fertility contributes to only 35% of overall infertility cases despite, unfortunately, it kind of being put on the female in a lot of cases. It's 35%. 20% of cases are related to both the woman and the man. And 30% involve problems only on the part of the man, whereas 15% of infertility cases
00:04:17 remain unexplained. So we just don't know what the issue is. Alongside women having babies later in life, we have seen and there was research out in the last couple of years around this. That sperm counts around the world have halved over the past 50 years with that That sperm counts around the world have halved over the past 50 years with that pace of
00:04:34 decline more than doubling since 2000, so in the last 25 years. So we're seeing roughly one in six couples worldwide experiencing infertility. That could certainly increase with the reducing sperm counts and women choosing to have babies later in life. So when we look at some of the kind of importance of the research around the importance of diet and fertility.
00:04:58 The research is constantly building and we're learning more about how important The research is constantly building and we're learning more about how important nutrition and diet are around our fertility health. Just pulling out the couple of kind of the large scale research studies that we have. In a large cohort study by Chivaro Atal, they looked at 17,500 women who were planning
00:05:19 a pregnancy or who became pregnant during the study. And they found that there was an association between adherence to a pro-f ertility diet, which I'll talk a little bit more about what that is, and a lower risk of which I'll talk a little bit more about what that is, and a lower risk of infertility caused by ovulation disorders. So the pro-fertility diet is very similar to a Mediterranean style diet and it
00:05:39 's characterized by lower consumption of trans fatty acids, a higher consumption of monouns aturated fatty acids and plant-derived protein, decreased consumption of animal protein, low glycemic index foods, high fiber foods. And interestingly, high fat dairy has actually been shown to be a positive And interestingly, high fat dairy has actually been shown to be a positive
00:06:01 impact on ovulatory function in women. Then when we look at the anti-inflammatory effect supporting egg quality as well as sperm quality and quantity, we know that several studies have highlighted how diets rich in fish, shellfish, seafood, poultry, cereals, vegetables, fruit and dairy products, low
00:06:22 fat dairy products when we look at sperm health are positively correlated with the semen quality, whereas those diets that are rich in processed meats, potatoes, full fat dairy whereas those diets that are rich in processed meats, potatoes, full fat dairy products, coffee, alcohol and sugary drinks seem to worsen semen quality. So kind of looking at the male factor fertility there. In another large scale study that we have called a nurse's health study, women
00:06:47 who had the highest intake of a diet conducive to fertility. So again, kind of looking at that Mediterranean pro-fertility style diet, we're found to have a 66% lower risk of infertility related to ovulatory disorders and a 28% lower a 66% lower risk of infertility related to ovulatory disorders and a 28% lower risk of infertility due to other causes.
00:07:07 So it's kind of looking at the impact that those nutritional practices can have on our ability to get pregnant and ability to stay pregnant and looking at kind of how we can practically start to introduce that, which I'll be talking to you today about. Then in relation to comorbidities, and I think it's really important to touch upon this and I'll kind of bring it in throughout the webinar, is that some poorly managed or
00:07:27 I'll kind of bring it in throughout the webinar, is that some poorly managed or undiagnosed clinical conditions can negatively impact on male and female fertility. So for example, undiagnosed celiac disease can lead to infertility and it can also increase the risk of miscarriage and still births in women. Celiac disease can be very well managed with a strict gluten-free diet, but we know that
00:07:53 celiac disease can go undiagnosed for many, many years. I think the average staff that they looked at was that somebody could possibly I think the average staff that they looked at was that somebody could possibly have symptoms or not have symptoms, but it can take up to seven years to be diagnosed with celiac disease. And it can be screened for initially with a simple blood test where the person is ingesting
00:08:11 gluten at that time. So it is quite straightforward to check and see if somebody does have underlying celiac disease that hasn't been diagnosed. And once that adherence to that strict diet, that gluten-free diet is the longer that that's been adhered to, we see those complications reducing. been adhered to, we see those complications reducing.
00:08:30 Another example is polycystic ovary syndrome, so PCOS, a very common endocrine hormonal syndrome, which can cause irregular menstrual cycles. It can also impact negatively on egg quality. So in these circumstances, it can be significantly more challenging for women to get pregnant and stay pregnant. However, again, with the right nutritional support, lifestyle management
00:08:55 supplements, and in some cases medical management, PCOS can be very well managed, meaning and in some cases medical management, PCOS can be very well managed, meaning that women can have healthy pregnancies and babies. So that's just two examples of some of the chemical conditions that we may see, that once we manage them and support individuals who have a diagnosis or a query
00:09:14 diagnosis around those conditions, we can really improve their likelihood of achieving a pregnancy. So where should we be looking to start? So as I mentioned, just in the introduction, it's never too early to start So as I mentioned, just in the introduction, it's never too early to start about your fertility health.
00:09:33 And I know we have people from all over the globe, which is fantastic, but I know definitely in Ireland when I was in school, we had a very brief class around what a period was. You were given some tampons and basically tell how to not get pregnant, and that was it. And there was no talk around your menstrual cycle, what's normal, what's not
00:09:56 normal, around what we can do to support our overall reproductive health and fertility around what we can do to support our overall reproductive health and fertility health. So I think often what we're seeing is when it comes to the time that couples or individuals are thinking about their fertility health, we're often going to Dr. Google for some advice
00:10:13 or looking at what we can do. So start thinking about your fertility health as early as possible. Have a rough plan for your fertility timeline, and that might be thinking about , do I want to have kids? Do I not want to have kids? If so, if I do, when might that happen? If so, if I do, when might that happen?
00:10:31 And what do I need to think around that timeline? As mentioned, get support to manage clinical conditions, which may impact your reproductive health. Get to know your cycle, get to know what's normal for you, what's not normal, and if it's not normal, what can we do to support that? Following evidence-based advice, so registered practitioners who have good
00:10:54 qualifications, and getting that good quality advice. Don't strive for perfection. There's no such thing as a perfect diet or perfect way to live your lives, so There's no such thing as a perfect diet or perfect way to live your lives, so it's looking at what you're doing most of the time, not all of the time, that is the most important
00:11:08 piece. Consider all pieces of the puzzle and involve your partner, of course, if applicable. So as I've mentioned there, even though I am a dietitian, I'm fully aware that nutrition is just one piece of the puzzle. What it is, one piece of the puzzle that we can actually take control of, take autonomy
00:11:28 of, and as we've seen in some of those research papers, something that can of, and as we've seen in some of those research papers, something that can really be done to the impact on our individual reproductive health, as well as our partner's reproductive health as well. So there are other factors when it comes to reproductive health. Some we can control or work on, and some are, unfortunately, non-modifiable,
00:11:52 like our genetics, like our age. We know as women our fertility health significantly starts, it doesn't jump off We know as women our fertility health significantly starts, it doesn't jump off a cliff or anything, but it does start to significantly decline once we reach that age of 35, whereas for men it's 45 years of age and it's a much slower decline that they see.
00:12:13 So we can't control our age, but we obviously can control things like, you know , our sleep, we can implement lifestyle and nutritional interventions that can help support our hormones, we can help manage some of the stress that that's in our lives. we can help manage some of the stress that that's in our lives. We can help support and manage clinical conditions. We can look at our egg quality, and that's really what we'll be focusing on
00:12:37 today as well. So again, just kind of some of the further benefits of nutrition and fertility. So we know that a well-balanced diet can help regulate hormone production, which is essential for reproductive health. For example, healthy fats like omega-3s, that we get from fatty fish, from flax seeds, from chia seeds, help support hormone synthesis.
00:12:58 from chia seeds, help support hormone synthesis. We can improve our egg and sperm quality. So that's where we're really looking at specific nutrients and honing in on those in the diet. So nutrients like folate, zinc, those really rich antioxidants that we hear so much about, and they would be things like vitamin C and vitamin E, selenium, magnesium, co ke, and
00:13:22 they can improve both egg and sperm quality and therefore kind of support successful fertilization. We can support healthy ovulation. We can support healthy ovulation. So obviously we have to ovulate in order to get pregnant in the first place. So a diet rich in whole grains, fruits, vegetables, healthy fats, and moderate protein can enhance ovulation.
00:13:41 Insulin sensitivity, which is influenced by the diet, is also crucial for regular ovulation. So again, looking at high fiber, regular meals, the proportions of our meals and the balance of those is really important. Improved blood flow to the reproductive organs. So again, that's really important to try and boost blood flow to help thicken So again, that's really important to try and boost blood flow to help thicken
00:14:03 that endometri aligned to help support implantation. And then looking at optimized gut health. So probiotics from fermented foods like yogurt, kefir, sour, and fiber rich foods improve gut health. And you might be thinking, well, why is that important for my reproductive health?
00:14:22 But that actually in turn impacts hormone balance. It can help reduce inflammation in the body and further support nutrient absorption so absorption so that you're getting kind of your bang for your buck and what you're using. It can prevent nutrient deficiencies. So ensuring adequate intake of key nutrients like folate, vitamin D, iron and B vitamins
00:14:42 all support our overall fertility by preventing nutritional deficiencies that can in turn affect reproductive function. We can provide sufficient energy. So under nutrition can negatively impact the menstrual cycle. And we often see it where there is not sufficient energy being taken in or And we often see it where there is not sufficient energy being taken in or there is a huge amount
00:15:03 of energy being expended if that's through significant amounts of exercise that individuals can actually lose their period altogether, which is called hypothalamus aminorr hea or HA, some of you might have heard of. Improved insulin sensitivity, which I've already touched upon, so really crucial for conditions like polycystic ovary syndrome or if somebody has gestational
00:15:25 diabetes in the past. If we have pre-diabetes or type 2 diabetes, really, really important that we're If we have pre-diabetes or type 2 diabetes, really, really important that we're optimizing insulin sensitivity. Support for male fertility, so we can't forget the boys, really important looking at antioxidants
00:15:40 around that. Zinc, vitamin C, all support sperm count and motility while reducing oxidative stress that can damage sperm DNA. And I think it's really important to acknowledge that sperm is really receptive to nutrition and dietary changes. We see kind of the lifeline of the egg cycle or any changes that we're making
00:15:57 We see kind of the lifeline of the egg cycle or any changes that we're making to our diet or lifestyle for egg quality, taking about three months for sperm, it's about two and a half. So it's just slightly shorter kind of timeline to see any of those changes that we're making having an impact on sperm health.
00:16:14 Boosted energy levels, so again adequate protein, healthy fats, complex carbs, so those kind of macronutrients, they provide sustained energy levels, which is really important, especially if you're undergoing fertility treatments or managing daily stress and just, you know, and just, you know, forcing our overall appetite and approach to nutrition.
00:16:34 So that's kind of the holistic approach to fertility nutrition, which emphasizes those kind of nutrient dense foods, lifestyle changes tailored to individual needs. So this is kind of, I guess, the food pyramid as such, but kind of taking into account the foundations of a fertility boosting diet. And as you can see kind of at the very bottom of the food pyramid there, it's actually not
00:16:56 food itself, but it's our approach to food. And this is kind of the approach that I would take from, you know, nurturing And this is kind of the approach that I would take from, you know, nurturing our relationship with food approach as well, which I think is so important for anybody, but especially people who are maybe on an infertility journey and because it's very stressful, it's very
00:17:14 emotional. So really looking at how we're supporting our overall self. So how are you eating your meals? Where are you eating your meals? Who are you eating your meals with? What are you doing when you're eating your meals? Are you eating them at a table? You know, are you conversing with whoever you're having a meal with?
00:17:28 You know, are you conversing with whoever you're having a meal with? Or are you on the phone? Are you watching the telly? Are you in the car? Are you always washing, eating your lunch at the desk? I know we're all guilty of that, but really it's looking at on a day to day how can we try and look at our environment that we're eating our food in?
00:17:45 Are we incorporating activity? Are we trying to, you know, cook from fresh as much as is possible, you know, with busy lifestyles and busy households? And then kind of looking at, I guess, from the nutrition side of things, as mentioned, fertility boosting diet is kind of a plant-based approach. fertility boosting diet is kind of a plant-based approach.
00:18:02 It's definitely not a vegetarian or a vegan diet, but we know that the more color that we're getting in our diet, the more plant and foods that we're getting in our diet, the more antioxidants and prebiotics, probiotics and fiber that we're getting in. So looking at kind of your vegetables, your nuts, your seeds, your grains, your legumes, your herbs, your spices, your fruits, really having those as kind of the basis
00:18:27 for most of your meals. of your meals. Then, you know, kind of optimizing where you can, obviously, if you don't have an allergy or intolerance, you know, to fish, seafood, fatty fish, shellfish, and really kind of, you know, boosting your intake of those really good sources of protein, omega-3
00:18:47 , zinc, iodine, so really good kind of as kind of taking a lot of those fertility nutrient boxes. Then looking at kind of those animal-based sources of protein, and again, really important really important for including these, your milk and dairy foods, absolutely important, imperative for our calcium
00:19:06 intake, especially as women, for our bone density. Eggs are a fantastic protein source, really rich in choline, a little bit of vitamin D, a bit of iron, and so, you know, really good way and quick and easy kind of, you know, cheap protein to be including. Then things like your poultry foods, your cheese, a little bit of red meat, and then
00:19:26 kind of not completely excluded, but just in moderation, things like your kind of not completely excluded, but just in moderation, things like your processed meats, your biscuits, your sweets, your cakes, your cookies, and then actually what's not on this pyramid is your alcohol and your caffeine, which I will talk in more detail about. So, the foundations of the fertility boosting diet, so just some of the key
00:19:50 nutrients to consider kind of moving on from the food pyramid itself. So, omega-3, I've already mentioned, most people have heard of omega-3 especially in regards to our heart health and our cognitive health, but omega-3 is essential regards to our heart health and our cognitive health, but omega-3 is essential when we're looking at reproductive health.
00:20:08 It improves egg quality, it's also actually been shown to help reduce kind of inflammation in the body. So, if we're looking at supporting conditions like polycystic over syndrome or endometriosis or adenomyosis where there is inflammation in the body, omega-3 is essential for adding in.
00:20:26 We would aim to be getting this from our fatty fish, so things like salmon, mac kerel, anchovies, kerel, anchovies, sardines, herring, and trout. I know in Ireland, we're not amazing at some of those fatty fish and it tends to be salmon would be the most common, but I know across Europe, there is definitely more abundance
00:20:41 of those oily fish included in the diet day to day. So, we'd say two portions of oily fish per week. If you're not getting that in, we would look at a supplement and I'll touch upon that as we go on. Folate, so again, the synthetic form is folic acid, which many of us have heard of, and we know that folic acid is absolutely critical for reducing the likelihood of
00:20:57 we know that folic acid is absolutely critical for reducing the likelihood of neural tube defects in the developing fetus. So, folate is actually really important in that preconception period as well. So, it helps with cell metabolism throughout the body, including within your ov aries, and we get folate from things like leafy greens, so kind of spinach, rocket, kale, pakchoy,
00:21:22 you know, sprouts, dark green cabbage, things like that. Then vitamin D. So, vitamin D is like a wonder of vitamin. It, what can it not do? It, what can it not do? Well, it is fantastic when it comes to fertility, reproductive health, clinical conditions that impact on fertility.
00:21:38 So, vitamin D has been shown to improve egg quality, improve fertilization rates, improve implantation, and lowers the chance of miscarriage. So, it kind of ticks multiple boxes. And so, we'd be looking at opting for fortified breads. I know in Ireland, we have fortified milk that has vitamin D added into it, which is a really good source.
00:21:58 Sometimes vitamin D is added into cereals. We find very small amounts in things like the yolk of an egg, or sometimes if, We find very small amounts in things like the yolk of an egg, or sometimes if, you know, vegetables like mushrooms have been grown in the sun. But again, we can't get enough vitamin D from our diet alone to get what we need. So, we would recommend supplementation and government recommendations.
00:22:16 I know in Ireland and the UK recommend a supplement for the general population with higher doses for certain subgroups, kind of in the winter months. So, choline then. So, choline then. A lot of people haven't heard of choline, but it's definitely becoming a little bit more popular.
00:22:34 So, this is kind of like a vitamin-like mineral. So it works with folic acid to reduce the risk of neural tube defects occurring . So, obviously, that's one's pregnancy has occurred. But it also works on building cells and genes. So, it's really good for kind of egg quality, for DNA synthesis. So, again, we would really be looking at including that in that prenatal period , and
00:22:59 , and also requirements actually increase in that anti-natal period as well. Then those antioxidants as well. So, your vitamins A, C, E, the minerals, copper, zinc, and selenium. And they prevent damage that's caused by free radicals, which occurs naturally, you know, in the form of oxidative damage in the body. But also, we can try and neutralize that or bring it down with using these
00:23:23 antioxidants in our diet. And then iron. So, iron supports ovulation and a healthy pregnancy. So, iron supports ovulation and a healthy pregnancy. It's really important that we're optimizing our iron stores prior to pregnancy occurring because one's pregnancy does occur.
00:23:36 Maybe take the priority, and then one often ends up anemic and feeling even worse. So, that's absolutely not what we want. So, we want to optimize those iron stores prior to pregnancy. So, that's looking at that red meat, really good kind of quality lean meat, beans, not dried apricots and fortified foods. So, then looking at lifestyle and dietary habits for long-term wellness.
00:23:55 So, then looking at lifestyle and dietary habits for long-term wellness. And again, this is that really holistic approach that I tend to take. It's not just about nutrition. It's about the whole puzzle and really kind of putting all those pieces together. So, we'll talk about stress. And I know that, you know, there's only so much, we can't often control the amount of
00:24:18 stress in our lives. We can control how we manage that stress or how it affects us or what we can do to try and support the impact of it. So, stress can significantly impact fertility in women's health by disrupting So, stress can significantly impact fertility in women's health by disrupting the delicate balance of hormones that regulate the menstrual cycle and the reproductive
00:24:36 system. When the body experiences chronic stress, it produces higher levels of cortisol , which is an essential hormone that we need, wakes us up in the mornings, but we don't want too much of it. Because it can interfere with the production of some reproductive hormones, such as luteinizing
00:24:50 hormones and follicle stimulation hormones. And these are the two hormones that are absolutely critical for ovulation and maintaining a healthy menstrual cycle. So, prolonged stress can impact on our menstrual cycle. So, prolonged stress can impact on our menstrual cycle. It can also reduce our libido. If you're stressed, you often don't feel like having sex.
00:25:09 And it can affect our sleep patterns. And it can lead to lifestyle changes, which negatively impact fertility, such as poor dietary choices, you don't feel like exercising if you're feeling stressed. So some tips just on kind of how we can try and manage our stress levels from a nutritional perspective. Eating balanced regular meals, so kind of a good balance of protein, healthy
00:25:29 fats, fiber rich carbohydrates, lots of color. rich carbohydrates, lots of color. This can help stabilize blood sugar levels, preventing those kind of big peaks and troughs and energy. And incorporating your omega-3 fatty acids, so your oily fish, they've been shown to reduce
00:25:43 inflammation, support our brain health, and could help lower stress and anxiety . Adding magnesium-rich foods. So magnesium is kind of called nature stress reliever. It helps regulate the body's stress response. So including foods like leafy greens, so again, kind of those folate and So including foods like leafy greens, so again, kind of those folate and specific foods,
00:26:01 your spinach, kale, things like almonds, cashews, seeds, and whole grains, including bee vitamins in your diet as well. So they're vital for mood regulation and energy production. So foods like eggs, avocados, leafy greens, legumes, and those whole grains again. Limiting caffeine and sugar. So while caffeine and sugar might seem obviously like a quick energy boost, we
00:26:26 then crash. And that can lead to irritability, and it can reduce our intake. And that can lead to irritability, and it can reduce our intake. So looking at kind of your caffeine intake, I'll talk a little bit about what we kind of want to be aiming for and opting for kind of lower sugar snacks instead. Whole grain, complex carbohydrates, they can increase serotonin production. And again, that hormone has been shown to support relaxation and reduced stress
00:26:51 . So then supporting your relationship with food. So I could bang on about this for hours, and it could be a whole other webinar in itself. So I've tried to condense it as much as possible. So I've tried to condense it as much as possible. So many of us unfortunately may have a poor relationship with food and with our bodies.
00:27:07 And whether this comes from a dieting past, your home environment growing up, and using food as a coping mechanism to support our negative emotions because food is a constant. It's always there to support us. Having feelings of guilt or shame around certain foods or all of the above. Taking some time and often getting that professional support, to help us to work to improve our
00:27:29 work to improve our relationship with food, our bodies and improve our overall health will absolutely transform your lives. And especially like I already mentioned, if you're going through a fertility journey, you know, it's very emotive, it's very stressful and food is a coping mechanism that many of
00:27:47 us use. But it's also important when it comes to our reproductive health in general, because if we are restricting food, so if we're chronically dieting or yo-yoing or weight cycling, so we're waiting going up and down, we're essentially going through periods where we're waiting going up and down, we're essentially going through periods where we're restricting
00:28:03 essential fertility-boosting nutrients, like unsaturated fatty acids, like those omega threes that we've mentioned, and they can then obviously negatively impact population and egg quality. We also want to reduce any unnecessary stresses in our lives, which food, guilt and shame can be a huge contributor of.
00:28:22 So if you're unfortunately struggling to conceive, food can be that crotch to help us cope. So the intuitive eating framework, which is, I'm a certified intuitive eating So the intuitive eating framework, which is, I'm a certified intuitive eating cancer, with the intuitive eating framework, is an evidence-based self-care framework. It has over 275 research studies to date, supporting its efficacy in many conditions,
00:28:46 in many different areas, around variation in the diet, confidence, consistency, supporting things like diabetes and polycystic ovary syndrome. But it helps us move away from dieting as a mindset. But it helps us move away from dieting as a mindset. It teaches us how to tune back into our internal cues of hunger and fullness, focusing on satisfaction that food brings us, and it helps us cultivate tools and techniques to support
00:29:11 our negative emotions, as well as incorporating gentle nutrition and joyful movements. So it's a really holistic, supportive approach. So my top tips for kind of sporting your relationship with food is, one, if you can, try and get support from a counsellor, a therapist, a psychologist, or like me, a certified intuitive eating counsellor to help you work on implementing those tools and techniques.
00:29:29 eating counsellor to help you work on implementing those tools and techniques. It's very, very challenging to do that solo, so having just a bit of support can really, really help. Start by thinking about tuning into your internal cues of hunger and fullness. So we're often taught if we've come from a dieting background that we shouldn't feel physically hungry, that that's shameful, that we need to dampen that by
00:29:51 drinking a pint of water or eating an apple. But really, that's important for us to be tuning into, and also on the flip side of that, it's side of that, it's really important that we're able to acknowledge when we're comfortably full, when we want to stop eating, rather than chronically overeating, which is often an issue for
00:30:08 many of us as well. Take some time to reflect on foods that you actually enjoy. So think about the taste, the texture, the mouth feel, visually how it looks on your plate, and how it makes you feel afterwards. So choosing foods that bring you joy and satisfaction is really important. It's shown that we're actually less likely to eat for emotional reasons or eat It's shown that we're actually less likely to eat for emotional reasons or eat
00:30:32 out of that kind of physiological hunger and scale if we're eating foods that we're really enjoying. Move away from the restrictive diet and mindset, allowing all foods into your diet that you enjoy. Easier said than done, I appreciate. Eating mindfully, so again, kind of going back to that food pyramid, you know,
00:30:49 where are we eating our meals, are we eating them, you know, kind of consciously, or are we always sitting in front of the tally, kind of eating them with the plate on our lap? And think about how you can support your negative emotions without always And think about how you can support your negative emotions without always turning to food for comfort.
00:31:03 So having other tools and techniques available to you that can help you support those emotions at times where you might automatically go to food. So then our gut health. So again, we've already touched upon this, but gut health plays a significant role in fertility. It can influence our overall hormonal balance.
00:31:24 It can support our immune function and it can support nutrient absorption. So the gut microbiome is the collection of beneficial bacteria in the digestive So the gut microbiome is the collection of beneficial bacteria in the digestive tract. And it helps regulate hormones like estrogen and progesterone, which as we know are essential for ovulation and maintaining the healthy menstrual cycle. The gut is also responsible for absorbing essential nutrients such as folate,
00:31:45 iron, zinc, fomega-3 fatty acids, all of which we know now support our reproductive health and people's development. And poor gut health can lead to, can reduce the absorption of these nutrients, leading to deficiencies that may impair fertility. Healthy gut also plays a role in managing inflammation, which is critical for
00:31:59 Healthy gut also plays a role in managing inflammation, which is critical for reproductive health. Chronic inflammation caused by gut imbalances can affect conditions like polycy stic over syndrome, endometriosis, irritable bowel syndrome, and celiac disease, and all of which are linked to fertility challenges.
00:32:18 So just some tips on optimizing our gut health. Eating a diverse fibrage diet. So plenty of fruits, vegetables, whole grains, legumes, and seeds that provide fiber and feeds up beneficial gut bacteria. feeds up beneficial gut bacteria. So a variety of plant-based diets are plant-based foods, excuse me, including probiotic foods.
00:32:35 So that's those fermented foods like yogurt, kefir, sauerkraig, kimchi, and me zo to your diet. And they introduce the beneficial bacteria that support the gut health. And then it eat getting enough prebiotics. So prebiotics are the fibers that feed the good bacteria in the gut. And they're things like garlic, onions, leeks, asparagus, and bananas. So you can kind of see that plant-based approach is really, really kind of gut
00:32:58 health supportive. health supportive. Staying hydrated, so drinking enough water is really important to maintain a healthy gut lining and obviously keep our bowels working regularly, managing stress, so this can negatively impact on our gut health as well. And then in probiotic, if needed, and that's really important to say if needed,
00:33:16 and there are so many different strains of probiotics or bacteria in probiotics. So it's important that we're matching the strain of bacteria to the condition or to the issue that we're focusing on. So try and speak to a health care provider to choose the right probiotic for So try and speak to a health care provider to choose the right probiotic for your needs.
00:33:33 So whether it's that you're coming off an antibiotic or whether it's that you 've had a tummy bug or whether it's that you have endometriosis or whether it's that you have and we're looking at the vaginal microbiota, all of those different conditions will have different strains of bacteria that we want to match that probiotic to. Eat slowly and mindfully, so chew in your food, pyrally, and eating us at a
00:33:59 slower pace, slower pace, AIDS digestion, makes sense when you think about it, which then in turn helps our gut absorb nutrients and avoid unnecessary antibiotics. So as we know, antibiotics kill the bad bacteria and the good bacteria in the gut. So only as antibiotics when absolutely necessary and if possible, follow up
00:34:18 with a probiotic regimen to restore healthy bacteria. And then our sleep. So sleep is crucial for fertility. It plays a key role in regulating our hormones that influence reproductive It plays a key role in regulating our hormones that influence reproductive health. And sleep, our body restores and balances essential hormones such as that LH
00:34:36 and FSH and progesterone. In adequate or poor quality sleep, can disrupt the hormone levels and can lead to irregular cycles, difficulty ovulating, hormonal imbalances, and also kind of exacerbate stress as well. Quality sleep supports immune function and helps the body repair. So aiming for roughly, when we look at the research at seven to nine hours is
00:34:59 the optimal the optimal time of good quality sleep. And I think quality is really important and per night to support hormonal balance. And some people are just bad sleepers and some people literally their head hits the pillow and they're out for seven hours.
00:35:13 But it's looking at kind of what's normal for you, but also if you're not a good sleeper, what can we do to try and support that? So create a consistent sleep schedule, go to bed and wake up at the same time every day, even on weekends, which I know isn't going to happen all of the time, but as much as you can, try and think about a consistent bedtime and wake up time.
00:35:29 can, try and think about a consistent bedtime and wake up time. And look at your bedtime, your relaxing bedtime routine. So you're like winding down activities and avoiding stimulating activities like intense exercise, kind of in that late evening block or screen time, at least an hour before bed, which I know is challenging for many of us for something we need to be thinking about.
00:35:52 Limiting caffeine and alcohol, and alcohol. So I'll talk a bit more about that in particular, creating the sleep-friendly environment and environment and limiting that screen time. So then alcohol and caffeine. So both alcohol and caffeine can negatively impact fertility by disrupting hormone balance,
00:36:11 impairing reproductive function and affecting overall health. It's thought that stuff like alcohol in particular, we know as a toxin to the developing eggs and drinking heavily can impact on our egg quality. It can also deplete essential fertility boosting nutrients like folate zinc and bevitamins, which are important for our reproductive health. which are important for our reproductive health.
00:36:32 With caffeine, we would say that excessive caffeine intake can also impact fertility. And the research is slightly contradictory when we come to this, but generally the advice is that we comply with our reduced caffeine intake in that preconception period that is advised during the anti-natal period, so once you become pregnant, which is 200
00:36:53 milligrams per day, 300 milligrams for men when trying to conceive, and I'll show you on the next slide what that looks like. on the next slide what that looks like. Caffeine is also a stimulant, which can disrupt sleep and increase stress levels, so moderation is key. So just looking at, you know, if you are trying to conceive and you're thinking
00:37:10 about trying to conceive and you really want to focus on the next few months, I would recommend cutting out alcohol, limiting your caffeine. For somebody who is on quite a long fertility journey, it might not be realistic for some people to say, "I'm not going to drink any alcohol," but we would definitely just look
00:37:26 at the quantity, the frequency, and what alcohol you are drinking. at the quantity, the frequency, and what alcohol you are drinking. We know that the least amount of alcohol, the better. So then kind of just looking at what caffeine is, kind of in regards to that 200 milligrams, varies hugely in regards to the kind of barista style coffees that you might get in a coffee shop.
00:37:44 Some research has shown that they can have up to 500 milligrams of caffeine per cup, so I would often recommend going for decaf if you're buying a coffee out in a nice coffee shop. The decaf options are normally really good, and then kind of stick into your instant coffee at home, which is roughly about 100 milligrams, so you could have one to two
00:37:59 at home, which is roughly about 100 milligrams, so you could have one to two cups of that per day depending on the intake of caffeine from other areas such as tea, or if you're having any coke, or energy drinks, which obviously wouldn't really be recommending, and so just kind of looking at the overall intake throughout the day. So how to practically implement fertility friendly and nutrition?
00:38:21 So firstly, be realistic. Think about how you can do this most of the time instead of all of the time. Don't cut out any foods that you actually like to eat. Don't cut out any foods that you actually like to eat. Avoid restrictive diets, unless obviously they've been advised for clinical reasons. Prioritize sleep, stress management, and hydration. Look at your routine.
00:38:40 Aim for roughly three meals a day and snacks where I needed. Get support in implementing the intuitive eating principles and support your relationship with food. Avoid long gaps between meals, so kind of avoiding over four hours between meals, and if that is going to happen, add in a snack. Look at how you can optimize, so what you can add into your diet.
00:38:57 Look at how you can optimize, so what you can add into your diet. So add color, fruit, veg, salads, beans, lentils to most meals, aiming for roughly half kind of at your main meals. Use extra virgin olive oil for drizzling. Oily fish two to three portions per week or supplement. Include a handful of mixed nuts and seeds daily. Start your day with a protein packed breakfast.
00:39:18 Really, really good for supporting our satiety throughout the day, and also our overall hormonal balance, and include some whole grains in your diet. So they've been shown to really help with our endometri aligning and potentially improve potentially improve implantation rates. And so I've just put together kind of a little, I guess, some meal ideas.
00:39:38 So if you want a screenshot that, please screenshot that. Just some ideas, some examples, some suggestions of what you can maybe include for your breakfast, lunch and dinner, and some snack ideas as well. And it's just kind of showing that it doesn't all have to be long recipes, you know, standing over the stove for hours on an evening. Some of them can be really quick and easy meals.
00:39:58 Some of them can be really quick and easy meals. But again, you can see that there is definitely a trend with lots of color, kind of complex brown carbohydrates, you know, and kind of getting your nuts and seeds in and those healthy fats. Then just to touch upon supplements, and again, you can spend a whole webinar talking about
00:40:20 supplements. And so for general, for people who are thinking about trying to conceive, maybe you're thinking maybe in the next six to nine months. I always recommend that any woman of childbearing age who is sexually active I always recommend that any woman of childbearing age who is sexually active where there is a chance that you may become pregnant, even if you're not planning to become
00:40:38 pregnant, should take a folic acid supplement. And the recommendations are 400 micrograms per day. The reason being is some pregnancies are unplanned. And we know the importance of folic acid when it comes to reducing your or tube defects in the developing fetus. So even if you're not planning a pregnancy, we should be taking a folic acid
00:40:54 supplement. It's so cheap, you can get it in the supermarket, dead you need to take. And we should all be taking at least 15 micrograms of vitamin D. And we should all be taking at least 15 micrograms of vitamin D. And again, I would always recommend that we get baseline blood work done and look at our vitamin D and make sure that we're aiming for an optimal level of vitamin D .
00:41:10 So you might need to supplement with more than that. Our omega three, if not taking oily fish, choline. Again, if you're vegetarian and for vegan, because we're learning about the importance of choline, so I would sometimes recommend a supplement around that. But generally we can get enough from the diet if we're taking kind of a regular diet. If you're trying to conceive or planning to get pregnant in the near future, a
00:41:28 If you're trying to conceive or planning to get pregnant in the near future, a good quality prenatal. And again, the type of prenatal, the brand, what that contains would need to be individualized to you. If you're over 35 years, we would recommend considering CoQ10, which is an antioxidant. And the form that we would be looking for that in is bicuenol. And again, the dose of that would need to be advised by your health care
00:41:52 provider and individualized to you. And get individualized supplement advice wherever you can. But especially if you're undergoing assisted reproductive treatments. But especially if you're undergoing assisted reproductive treatments. Or if you have any clinical conditions such as PCOS and the matriosis, thyroid conditions, because the supplements that we would be recommending would be very different
00:42:11 to the kind of general blanket approach for somebody who's just thinking about trying to conceive. But I would always recommend if you're thinking about trying for a baby. For you and your partner, if applicable, to get baseline, hormonal and nutritional blood work done. And then getting some advice from a registered nutritionist or registered diet And then getting some advice from a registered nutritionist or registered diet ician working in the area
00:42:32 who can provide you with a supplement plan. Otherwise, you might end up spending a lot of money that you don't need to be spending. Taking too much of certain nutrients, not enough of others, and could actually, you know, impact on absorption or actually put yourself at risk if you're taking lots of supplements that aren't necessary. But taking a prenatal supplement alongside a fertility sporting diet has been
00:42:54 shown to reduce nutrient deficiencies, reduce ovulatory problems, support AMH levels, and strengthen antioxidant defenses. and strengthen antioxidant defenses. So just quickly to summarize, it's never too early to start thinking about your reproductive health. If you have a partner, have conversations about when and if you want to conceive.
00:43:12 Nutrition is just one part of the puzzle, but one that can make a bit different in our overall reproductive health. Optimize your diet rather than restricting and get individualised supplement advice and always check with your healthcare provider before starting new supplements. So that's just again a little bit about me. So that's just again a little bit about me. So you can find me @willow_nutritionon Instagram.
00:43:34 My email is [email protected] and my website is willownutrition.ie. I provide individual packages and programs as well. So and if you are in Ireland, 30 to 75% is covered of dietetic bees on your Irish Health Insurance plan. And that's just some of the references. And just to say thank you very much, I think we'll hopefully have some time for And just to say thank you very much, I think we'll hopefully have some time for questions.
00:44:01 And there's just a QR code there as well if anybody wants to sign up to a monthly newsletter for myself. Okay, brilliant. Jess, thank you so much. That was a great presentation and can I just say that I love your balance approach to nutrition, fertility. It's like a really non-nonsense, but it makes perfect sense, right?
00:44:22 Because it's a good one. So I really do that presentation and well, thank you so much for your time.
