Att försöka bli gravid kan kännas spännande, hoppfullt och ibland överväldigande. Många fokuserar på rätt tidpunkt, att följa cykeln och läkarbesök, men förbiser ofta ett av de mest kraftfulla verktygen som står till deras förfogande varje dag: kosten. Den mat du äter påverkar direkt inflammation, hormonbalansen, näringsstatusen och den övergripande reproduktiva hälsan.
När befruktningen inte sker så snabbt som förväntat är det naturligt att börja leta efter sätt att förbättra sina chanser. Även om dessa råd inte ersätter medicinsk vård och inte är avsedda för personer med specifika hormonella störningar eller diagnostiserade hälsotillstånd, kan en förbättrad kost vara ett meningsfullt och proaktivt steg. Små förändringar i de dagliga matvalen kan stödja kroppens naturliga processer och skapa en hälsosammare inre miljö för befruktning.
Kort svar: De mest effektiva livsmedlen för att främja fertiliteten är:
Livsstilen har betydelse för fertiliteten. En studie i BMC Public Health visade att kvinnor med 4–5 hälsosamma vanor hade 59 % lägre risk för infertilitet.
Fyll i frågeformuläret och få ett personligt, holistiskt och evidensbaserat program anpassat efter dig.
tar 3 minuter att fylla iSamtidigt kan en begränsning av bearbetade livsmedel, transfetter, överdrivet sockerintag och alkohol avsevärt främja den reproduktiva hälsan. Balanserade måltider, tillräcklig vätsketillförsel och medvetna matvanor optimerar fertiliteten ytterligare.
Hälsosamma fetter är en av de viktigaste kategorierna av livsmedel som främjar fertiliteten. De spelar en central roll i bekämpningen av inflammation och regleringen av hormoner, vilket båda är avgörande när man försöker bli gravid.
Alla fetter är inte lika. Att prioritera omättade fetter, särskilt essentiella fettsyror, kan påverka reproduktionsfunktionen positivt.
Både omega-3- och omega-6-fettsyror är viktiga, men många moderna kostvanor innehåller betydligt mer omega-6 än omega-3. Medan omega-6-fetter finns i livsmedel som nötter, frön och olivolja, är omega-3-fetter särskilt värdefulla för sina antiinflammatoriska egenskaper.
Omega-3-fettsyror finns vanligtvis i:
Det är viktigt att balansera dessa fetter eftersom omega-6 och omega-3 konkurrerar om upptaget i kroppen. Om intaget av omega-6 är mycket högt kan det minska de positiva effekterna av omega-3. Att säkerställa ett tillräckligt intag av omega-3 främjar regleringen av inflammation, vilket är avgörande för reproduktiv hälsa.
Även om hälsosamma fetter är nyttiga är de kaloririka. Om man har rekommenderats att gå ner i vikt för att förbättra fertiliteten är det viktigt att kontrollera portionsstorlekarna. Att äta stora mängder även av hälsosamma livsmedel som lax eller nötter kan öka det totala kaloriintaget avsevärt.
Fertilitetfrämjande livsmedel bör stödja de övergripande hälsomålen. Det rekommenderas att regelbundet inkludera hälsosamma fetter, men måttfullhet är fortfarande avgörande, särskilt när man arbetar med sin kroppsvikt.
Innehållet är enbart i utbildningssyfte. Det har granskats för vetenskaplig korrekthet, men utgör inte medicinsk rådgivning, diagnos eller behandling. Rådfråga alltid legitimerad vårdpersonal vid medicinska frågor eller beslut om fertilitetsbehandling.
Granskad för vetenskaplig korrekthet av: Dr. Mona Bungum
Senast granskad: mars 2026
Livsstilen har betydelse för fertiliteten. En studie i BMC Public Health visade att kvinnor med 4–5 hälsosamma vanor hade 59 % lägre risk för infertilitet.
Fyll i frågeformuläret och få ett personligt, holistiskt och evidensbaserat program anpassat efter dig.
tar 3 minuter att fylla iFör personer som följer en vegetarisk eller vegansk kost och inte äter fisk kan intaget av omega-3 vara lägre. I dessa fall kan ett veganskt kosttillskott som tillför EPA och DHA övervägas.
Att ta sådana kosttillskott utanför måltiderna, till exempel före frukost eller mellan måltiderna, kan bidra till att optimera upptaget. Målet är att säkerställa ett tillräckligt intag av essentiella fettsyror även vid kostrestriktioner.
Kolhydrater missförstås ofta, men de är en viktig del av kosten för att främja fertiliteten när de väljs med omtanke. Kvaliteten på kolhydraterna spelar en betydande roll för hormonbalansen och den metaboliska stabiliteten.
Raffinerade vita kolhydrater kan orsaka kraftiga svängningar i blodsocker- och insulinnivåerna. Däremot bidrar fullkorn och fiberrika alternativ till att hålla blodsockernivån stabil.
Källor till fiberrika kolhydrater är bland annat:
Dessa livsmedel främjar tarmhälsan och hjälper till att reglera blodsockernivåerna. Stabila insulin- och glukosnivåer är viktiga eftersom frekventa toppar kan öka inflammation och påverka reproduktionsfunktionen negativt.
Även om gluten i sig inte är skadligt kan stress ibland påverka matsmältningen. För personer som utsätts för betydande stress när de försöker bli gravida kan det vara fördelaktigt att begränsa glutenintaget snarare än att helt utesluta det.
Naturligt glutenfria kolhydrater som ris, potatis, quinoa, nötter och frön tillför fiber och näringsämnen utan överdriven bearbetning. Fokus bör ligga på hela, naturliga livsmedel snarare än strikt uteslutning, såvida det inte är medicinskt nödvändigt.
Protein är ett av de viktigaste makronäringsämnena för den allmänna hälsan och fertiliteten. Det stöder muskelunderhåll, reglering av blodsockret och viktiga kroppsfunktioner.
Att få i sig tillräckligt med protein dagligen bidrar till att stabilisera insulin- och glukosnivåerna, vilka båda är viktiga för reproduktiv hälsa.
Animaliska proteiner som kött, fisk och ägg innehåller i allmänhet högre proteinkoncentrationer jämfört med växtbaserade källor. De tillför också hemjärn, vilket är särskilt viktigt för kvinnor som förbereder sig för graviditet.
Växtproteiner som baljväxter, nötter och frön är värdefulla men har vanligtvis lägre proteinhalt och tillför inte hemjärn. Personer som följer en växtbaserad kost kan behöva vara mer medvetna om att uppfylla det dagliga proteinbehovet.
Om proteinintaget känns otillräckligt kan växtbaserade proteinpulver blandas i smoothies, särskilt på morgonen, för att säkerställa en näringsrik start på dagen.
Motion påverkar proteinbehovet. Styrketräning ökar kroppens behov av protein för att stödja muskelåterhämtning och förhindra muskelnedbrytning.
Att anpassa proteinintaget efter aktivitetsnivån säkerställer att kroppen förblir stark och motståndskraftig. Denna balans bidrar till den allmänna hälsan, vilket är grundläggande när man försöker bli gravid.
Makronäringsämnen ger kalorier och struktur, men mikronäringsämnen som vitaminer och mineraler är lika viktiga. Dessa näringsämnen ger inte energi, men de är ändå nödvändiga för hormonbalansen och reproduktionsprocesserna.
En av de enklaste strategierna för att säkerställa ett tillräckligt intag av mikronäringsämnen är att äta en regnbågsfärgad kost.
Färgglada frukter och grönsaker är rika på vitaminer och mineraler. Ju större variation i kosten, desto större är sannolikheten att näringsbehovet tillgodoses.
Viktiga principer är bland annat:
Frukt missförstås ofta på grund av sitt naturliga sockerinnehåll. Hela frukter tillför dock fiber och viktiga näringsämnen som främjar hälsan. Grönsaker bör generellt utgöra en större del av intaget på grund av deras lägre sockerhalt och höga näringstäthet.
Örter och kryddor är ofta förbisedda källor till mikronäringsämnen. De bidrar med nyttiga ämnen som stödjer kroppens funktioner och det allmänna välbefinnandet.
Att tillsätta örter och kryddor i måltiderna förbättrar både smaken och näringsinnehållet utan att kaloriinnehållet ökar nämnvärt.
Livsmedel som främjar fertiliteten är bara en del av helheten. Att undvika vissa kostvanor är lika viktigt.
För att minska inflammation och främja näringsupptaget krävs det att man minimerar intaget av skadliga ämnen.
Högt bearbetade livsmedel innehåller ofta transfetter som anges som hydrerade eller delvis hydrerade oljor. Dessa fetter kan störa ägglossningen och öka inflammation.
Vanliga exempel är:
Det är viktigt att läsa ingrediensförteckningen. Om en produkt innehåller en lång lista med obekanta ingredienser eller verkar vara långt ifrån sin naturliga källa är den troligtvis högt bearbetad. Det är bättre att välja livsmedel med färre ingredienser som ligger närmare sin ursprungliga form.
Högt sockerintag kan orsaka plötsliga höjningar av insulin- och glukosnivåerna. Upprepade toppar bidrar till inflammation och metabolisk stress, vilket inte främjar befruktningen.
Att balansera kolhydrater med protein och fiber kan hjälpa till att hålla blodsockernivån stabil.
Alkohol påverkar inflammation, leverfunktion och näringsupptag. Den kan minska upptaget av zink, ett mineral som är viktigt för fertiliteten hos både män och kvinnor.
Det kan också sänka glutationnivåerna, en antioxidant som främjar den allmänna hälsan. Det rekommenderas starkt att begränsa eller undvika alkohol när man försöker bli gravid.
För mer information om mäns reproduktiva hälsa och livsstilsfaktorer behandlar Conceivio orsaker till manlig infertilitet.
Hur du äter är lika viktigt som vad du äter. Miljöer med hög stress och distraherat ätande kan försämra matsmältningen.
Tanklöst ätande, som att arbeta samtidigt som man äter eller att skynda sig genom måltiderna, minskar kroppens förmåga att smälta och ta upp näringsämnen på rätt sätt. Att sätta sig ner, slappna av och fokusera på måltiden förbättrar utnyttjandet av näringsämnen, vilket främjar fertiliteten.
Utöver specifika livsmedel som främjar fertiliteten spelar även andra livsstilsfaktorer en viktig roll för reproduktiv hälsa.
Dessa faktorer bidrar till att näringsämnena utnyttjas effektivt av kroppen.
Multivitamin- och multimineraltillskott som är utformade för personer som försöker bli gravida kan vara till nytta. Det finns alternativ för både män och kvinnor.
Det är klokt att välja kosttillskott av hög kvalitet och att undersöka alternativen innan man köper. Kosttillskott ska stödja, inte ersätta, en näringsrik kost.
Att dricka cirka två liter vätska per dag främjar den allmänna hälsan. Vatten är det bästa, men även örtteer samt frukt och grönsaker med hög vattenhalt bidrar till vätskebalansen.
Att begränsa intaget av sockerhaltiga kolsyrade drycker och stora mängder fruktjuice hjälper till att upprätthålla den metaboliska balansen. Rätt vätskebalans främjar cirkulationen, matsmältningen och cellernas funktion.
Livsstilsfaktorer är nära kopplade till fertiliteten.
Viktiga vanor är bland annat:
Kronisk stress och sömnbrist kan påverka reproduktiv hälsa negativt. Att skapa en regelbunden sömnrutin och hantera stress främjar hormonbalansen och det allmänna välbefinnandet.
Att införa livsmedel som främjar fertiliteten kräver inte perfektion. Att försöka ändra allt på en gång leder ofta till utbrändhet.
En gradvis strategi är mer hållbar:
Nutrition handlar inte bara om kalorier eller energiintag. Det handlar om att ge kroppen viktiga makro- och mikronäringsämnen som gör att alla system kan fungera optimalt.
Att identifiera områden där stöd behövs – oavsett om det gäller nutrition, motion eller stresshantering – och söka vägledning kan avsevärt förbättra framgången på lång sikt.
Mat som främjar fertiliteten handlar inte om extrema dieter eller strikta regler. Det handlar om att välja naturliga livsmedel som ligger nära källan och som stödjer inflammationsbalansen, hormonhälsan, näringsstatusen och det allmänna välbefinnandet.
Att prioritera omega-3-rika livsmedel, fullkorn, högkvalitativt protein, färgglada frukter och grönsaker samt tillräcklig vätskeintag skapar en stark nutritionell grund. Samtidigt bidrar en begränsning av bearbetade livsmedel, överdrivet sockerintag, alkohol och ouppmärksamma matvanor till att undanröja hinder för optimal hälsa.
Små, konsekventa förändringar skapar drivkraft. Genom att betrakta nutrition som nutrition snarare än begränsning ger du din kropp möjlighet att fungera på bästa sätt under din resa mot fertilitet.
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. cause so you want to not take it out entirely but maybe limit gluten.
00:05:03 So go for rice, potatoes, quinoa, buckwheat, nuts and seeds these are all really good carbohydrates that are high fiber as well and some contain essential fatty acids that are really good for you and naturally gluten free. You don't have to eliminate gluten but again if you are having pasta bread go for the whole brain varieties if you can just to boost your nutrition and your fertility as
00:05:27 well. And last on the list I have eat the rainbow now I know fruits and vegetables And last on the list I have eat the rainbow now I know fruits and vegetables aren't grains as such but they are carbohydrates and they are really important to factor in here. The more colorful your nutrition is the greater chance that you are getting all of your essential
00:05:43 micronutrients, your vitamins and minerals which I will discuss later in the video but these are really important eat the rainbow keep it colorful, keep your cards healthy and wholesome and high in fiber naturally gluten free if you can. So next on the list is the very popular macronutrient protein which I can't So next on the list is the very popular macronutrient protein which I can't recommend enough.
00:06:05 It is really good for managing insulin and glucose levels, keeping the body strong, keeping the mechanisms working well so I do recommend that you include quite a high amount of protein in your diet daily if you can. Plant versus animal either or whichever suits your dietary restrictions is fine but just remember that animal proteins will contain higher amounts of protein in
00:06:26 remember that animal proteins will contain higher amounts of protein in comparison to the other macronutrients contained within them and in general those who do eat meat and eggs and fish will have a higher protein intake in comparison to those who don't. You can get protein from nuts, seeds, legumes but in general they will not be anywhere near
00:06:53 as high as the animal proteins but also below in iron which if you're a woman and you're wanting to get pregnant you do have to consider your iron intake or your heme wanting to get pregnant you do have to consider your iron intake or your heme iron intake, heme iron blood iron animal products will contain this plant will not. Therefore moving on to the next part if you are vegan or vegetarian and don't feel you're
00:07:15 really getting enough protein daily I would recommend taking a supplement. So there are lots of vegan proteins available powder or vegan protein powders available that you can mix into a smoothie in the morning and just ensure that you're that you can mix into a smoothie in the morning and just ensure that you're getting good dose early in the morning and then incorporate other sources of protein where you can throw out
00:07:35 the day. And if this happens to be through supplements that's fine but just ensure that you're meeting your daily requirements as often as you can. And then exercise considerations. So if you are exercising a lot especially if you're doing strength based exercises these will utilize the protein in the body and help the muscles to grow so make sure
00:07:57 if you are exercising quite a lot and really really killing it at the gym that you get exercising quite a lot and really really killing it at the gym that you get enough proteins that you don't get any kind of muscle breakdown that ends up leading to muscle loss. It's always a good consideration to factor in when we talk about protein how much exercise
00:08:15 you're doing and ensuring that your protein intake matches the exercise. So next on the list that is very important to boost your fertility is ensuring you get enough micronutrients in your nutrition. Your micronutrients are your vitamins and minerals these do not contain Your micronutrients are your vitamins and minerals these do not contain calories unlike your macronutrients or your big nutrients which are protein fats carbohydrates.
00:08:40 Another micronutrient is alcohol but we'll discuss that in the next slide. So as I said before the best way to get your vitamins and minerals in is color. Eat the rainbow color is key. I've said this already but it's worth repeating. The more varied the color is in your nutrition so lots of different colors every day. every day. You will be safe in the knowledge that you are getting enough vitamins and
00:09:05 minerals. Your fruit and veg ratio so again fruit and veg are made the main places where you'll get really high amounts of different vitamins and minerals. Fruit is wonderful. Sometimes gets a bad rep because it's high in sugar but they are rich in essential vitamins and minerals so please do not neglect fruit.
00:09:25 What you need to prioritize with fruit is having it whole and raw if you can. What you need to prioritize with fruit is having it whole and raw if you can. Fruit juices are not the same and constantly blending them into smoothies breaks them down as well. It's better to have it as it comes off the tree and straight in. There's no point in constantly blitzing them up to try and get lots and lots and lots of
00:09:46 different ones in one sitting. It's fine to pick a fruit throughout the day if you want to to ensure you're getting your vitamins and minerals in. However when it comes to fruit and vegetables it's better to have a higher ratio of vegetables in comparison to fruit and this is also based again on sugar intake. in comparison to fruit and this is also based again on sugar intake.
00:10:05 You do want to have your green veg, your salad, your root veg as well which are also very in color. These are better to have in higher amounts in comparison to fruit. Don't stress if you're someone who really likes fruit but really can't you know taste its palate vegetables then it's okay to have a little bit more fruit if that's the only
00:10:29 way you're going to get your vitamins and minerals in. way you're going to get your vitamins and minerals in. Another thing I want to discuss are herbs and spices again really high in essential vitamins and minerals really good at helping the body function well and boosting fertility so don't forget your herbs and spices as well when it comes to micro nutrients. So I've told you what foods to include to improve your fertility.
00:10:55 Here's what you should avoid processed foods. I can't say this enough. I can't say this enough. Those foods that have been overly processed contain high amounts of trans fat that are often referred to as hydrogenated oils or partially hydrogenated vegetable oils are really really dangerous when it comes to ovulation they can actually interfere
00:11:17 with ovulation. They also can cause inflammation in the body and can stop the absorption of essential fatty acids like omega 3 and omega 6. So please check your ingredients list. Things like biscuits, cakes, all those crisps and nasty things we shouldn't be Things like biscuits, cakes, all those crisps and nasty things we shouldn't be
00:11:35 having lots of maybe a little but not a lot and will contain trans fats and these are not good for your fertility at all. You also want to look out for high amounts of sugar and to help manage insulin and glucose levels if it's high in sugar insulin and glucose will spike and again it's going to
00:11:54 lead to inflammation and is really not good when you are trying to conceive. So please avoid processed foods as much as you can. So please avoid processed foods as much as you can. Best way to do this is look at the ingredients list on the back of the packet. If it's a long long list and doesn't seem that close to source or looks in a natural color then it is highly processed especially if the ingredients you cannot even pronounce
00:12:19 and look very chemical or you know things you should avoid then avoid it. If you're uncertain you can always check and online what certain ingredients are but in general the fewer ingredients the closer the source it is the better it is for general the fewer ingredients the closer the source it is the better it is for you and the less processed it is. So processed food one avoid.
00:12:41 Number two is alcohol. Now I know it's nice to sometimes relax, un unwind with possibly a glass of wine or a beer or a spirit whichever you prefer but when you are thinking about your fertility and you're wanting to start trying to get pregnant you should really be limiting your alcohol at least.
00:12:59 alcohol at least. Alcohol again can have an effect on inflammation. It also takes its toll on the liver and can actually stop the absorption of zinc which is highly important for fertility. Both men and women really need their zinc to be optimum when it comes to a conception. So alcohol can prevent that absorption and it also can decrease the amount of
00:13:27 glutathione in the body which is a really powerful antioxidant and really important for in the body which is a really powerful antioxidant and really important for keeping you healthy and improving your fertility. So please avoid alcohol or at least limit it as much as possible and we'll try to conceive. And another thing to avoid is not necessarily a micronutrient or micronutrient
00:13:47 but mindless eating. I deal a lot with people who have maybe high stress jobs and are wondering why they can't get pregnant. If you are eating all these wonderful amazing foods everything I've listed in If you are eating all these wonderful amazing foods everything I've listed in the previous
00:14:02 slides. So you have to think how am I eating. Sit down, relax, be able to concentrate and focus on food and let eating be the thing that you are doing in that moment rather than typing up and sending emails whilst having a bite or having a drink. That's mindless eating and you must avoid that because you will not be able to
00:14:24 digest your food properly and if you don't digest your food properly you are not getting all your essential macronutrients absorbed into the body so that you can optimize your essential macronutrients absorbed into the body so that you can optimize your health and promote your fertility. So just a few other considerations to factor in to help boost your nutrition to
00:14:43 improve fertility. Supplements, a lot of people now will take multivitamins and multimineral that are designed for those who are trying to get pregnant. So they make father to be multivitamins and multimineral and mother to be mult So they make father to be multivitamins and multimineral and mother to be mult ivitamins
00:15:01 and multimineral supplements. Feel free to take these that can be really beneficial when it comes to boosting your fertility. So just make sure you are paying a decent amount and do some research as well online for the best supplements to take and again keeping it organic, close to source is always best.
00:15:22 Pre-precancy supplement is always beneficial for both men and women to consider . Another factor is hydration. Another factor is hydration. So it's great that you are eating all the right foods but remember to drink minimum out around 2 litres of water per day. Now your fluid intake all months up so if you are someone who drinks a lot of
00:15:40 coffee a lot of tea that will add to your fluid but try not to have caffeine too late in the day and don't forget that your fruits, vegetables and watery type foods will also add to your fluid intake. So if you feel it difficult to drink water just as it is you can have other drinks or
00:15:59 drinks or other high water containing foods but just try and avoid the processed sugary f izzy drinks too many fruit juices. Try and have things like herbal teas or sparkling water with maybe a little flavoring in it if you don't like having water on its own and keeping your veg and fruit high will ensure
00:16:18 that you get adequate hydration each day. And finally lifestyle factors. So good exercise, mindfulness, meditation, mindful eating these are all really beneficial beneficial when it comes to fertility. Remaining calm and relaxed and healthy and energetic where necessary at different points
00:16:37 during the day are essential and also prioritise sleep. Make sure you are getting enough sleep each night you should be aiming for 8 hours a night if you can. I appreciate lifestyle work children can all come into that but truly benefiting your sleep pattern and improving your sleep routine is essential for helping sleep pattern and improving your sleep routine is essential for helping
00:17:00 fertility for both men and women. So to conclude your final thoughts for the day I know I've spoken about a lot of different things and maybe to take on everything all at once may seem overwhelming. So the best thing you can do now is make small, gradual changes whether it's daily trying to add something in or take something out or weekly saying okay this week I'm
00:17:25 really going to prioritise my omega 3 intake. Then the following week I'm going to try and eat as much gluten free food, Then the following week I'm going to try and eat as much gluten free food, naturally gluten free food as I can and then the following week I'm going to up my exercise a bit. That's a better way to do it.
00:17:41 Trying to do everything taking all the information all at once and do everything usually will fail. Prepare yourself have a strategy have a timeline moving forward of how you're going to make changes is important. So don't think you have to do it all at once make small, gradual changes where you can.
00:17:58 you can. And remember that nutrition is not just fuel it's not just to supply you with energy to get through the day think of the wonderful nourishing components of your food, the good macronutrients, the good micronutrients all those healthy beneficial essential ingredients in close to source whole foods are benefiting your body and making sure
00:18:22 everything is functioning well. It's not just fuel and energy or calories in calories out it's about making It's not just fuel and energy or calories in calories out it's about making sure the body is at its optimum in order to conceive a child. And then number three please find support and get help for your difficult areas .
00:18:41 Some people will find it easy to exercise all day long every day their lovers they can't get enough but then might not have the best nutrition or maybe their eating habits might not be great. However you've got the other side people might enjoy eating loads of healthy foods but find it difficult to get to the gym or go exercise or they just can't be bothered.
00:18:59 it difficult to get to the gym or go exercise or they just can't be bothered. And then there are those who will never exercise and don't have very good nutrition either. Figure out where you need the help and find somebody to help you because good advice and support is always a good way to make changes and change behaviors in your lifestyle patterns so that you can improve your fertility and overall health.
00:19:26 So thank you so much for listening I hope this has been helpful take care bye. So thank you so much for listening I hope this has been helpful take care bye.
