To make your desire for motherhood come true, adopt a healthy lifestyle. And that also goes through the plate!
1. I am aiming for my healthy weight
The overweight and obesity decrease the chances of childbearing: a body mass index (BMI) greater than 32 in women increases the risk of ovulation disorders by 3.7 at the time
of the design. The excess fat mass generates chronic inflammation which could be involved in fertility problems.
About the extreme thinness, it can cause ovulation to stop.
Neither too small nor too strong: to have a baby, lideal is a BMI between 19 and 24.
Do: calculate your BMI
2. I eat at least 5 fruits and vegetables per day
Vitamins, minerals, polyphenols … they are full of these antioxidants which limit oxidative stress, pointed out in fertility disorders. Rich in water and fiber but low in calories, they also help to fight against possible overweight.
3. I adopt the Brazil nut
These oilseeds are indeed among the foods richest in selenium and also bring Vitamin E, two antioxidants that help the body fight free radicals.
To ensure good intake, we eat a few, two to three times a week.
4. I spice up my plate
Turmeric, ginger, pepper … research tends to show that most spices contain antioxidant substances (quercetin, polyphenols, curcumin …). So we do not hesitate to add it to the dishes.
Also read: 4 spices that make you feel good
5. I eat oily fish twice a week
They bring omega-3 fatty acids which preserve the flexibility of cell membranes, promoting exchanges between oocytes and spermatozoa.
6. I bet on seafood, especially oysters
They contain large amounts of selenium and of zinc antioxidants. In addition, zinc increases the chances of childbearing by strengthening the body.
Read also: The oyster: a treasure trove of nutritional benefits
7. I season with rapeseed and / or walnut oils
They are rich in Omega 3 and in antioxidant vitamin E. We consume at least one tsp. to c. of one of them every day.
8. I stay sober
Alcohol consumption causes irregular cycles. At a pinch, we allow ourselves from time to time a glass of red wine, rich in antioxidants.
9. I go home made
Home cooking provides vitamins, minerals and polyunsaturated fatty acids that are beneficial to fertility.
It also allowsavoiding certain chemicals (additives, dyes, etc.), possible endocrine disruptors.
10. I prefer quality over quantity
By opting for organic or labeled products, we avoid ingesting substances that could have an impact on long-term fertility.
Read also: Pollutants and endocrine disruptors: the warning cry of gynecologists
What about the men? Same fight ! A BMI greater than 30 decreases the concentration of normal sperm, their mobility and their fertility. And the higher the BMI, the longer the time to conceive. Men must also watch their weight and ensure good intake of antioxidants (zinc, selenium). To have a baby, it is also better that they avoid vegetarianism: meat, fish and dairy products provide carnitine and coenzyme Q10, which ensure the production of energy in the sperm.