Fertility Nutrition 101: How to Prep Your Body for Pregnancy Success When TTC Over 30.
Preconception nutrition can be overwhelming — let me break it down for you…
You may have heard which foods to avoid during pregnancy, but have you ever heard of which foods you should be eating to help you get pregnant and stay pregnant?
As we age, our egg quality declines, which often equates to irregular cycles, longer time to conception, increased risk of miscarriage etc. We live in an interesting time because as fertility rates are declining, women are waiting longer to start their families…as they should! I firmly believe in a woman’s right to start a family if and when they choose.
However, mother nature is not always as forgiving. Especially in this world full of chemicals, endocrine disruptors, processed foods and whole foods that are lacking the nutrient density they once contained.
If you are a woman over 30 and children are something you envision for your future, focusing on egg quality should be your top priority. Plus, if you’re already TTC and having trouble, optimizing egg quality can be an amazing step in the right direction.
So you’re probably thinking, “okay that’s great I need to enhance my egg quality, but where do I begin??”
Let me break it down for you…
There are plenty of lifestyle modifications and supplements that can be helpful (more to come on this in the future), but the number one thing you can do is focus on eating foods that are anti-inflammatory, rich in antioxidants, and contain minimal processed ingredients. What does this look like exactly?
Here are the top fertility-boosting super foods you should be eating regularly…
Grass-fed liver/organ meat: One of the most nutrient dense foods we can consume; high in Vitamin A, iron, B-vitamins, choline among other trace minerals. These nutrients are essential for supporting egg quality, implantation, fetal brain development and supporting immunity.
Cold-water fatty fish (anchovies, sardines, salmon etc.): Rich in omega-3 and Vitamin D which both support hormone production, improve egg quality and support implantation.
Chia seeds: High in fiber and omega-3’s. Chia seed consumption can help support healthy elimination and feed your beneficial gut bacteria to support hormone levels and fertility.
Dark leafy greens: Rich in folate, magnesium and iron along with antioxidants such as Vitamin C and E. These nutrients support ovulation, implantation, fetal brain development and protect egg cells against inflammation.
Wild blueberries: Contain antioxidants that help to reduce inflammation in the reproductive organs.
Avocado: Rich in monounsaturated fats and fiber. These nutrients support blood sugar, digestion, hormone production and reduce inflammation.
Starchy veggies (squash, sweet potato etc.): Rich in potassium, magnesium, and Vitamin A (beta carotene). In moderation, these nutrients support egg quality, cervical mucus production, and insulin sensitivity/blood sugar regulation.
Dark chocolate: 70% dark chocolate or higher is rich in minerals like magnesium, iron and anti-inflammatory flavonoids and polyphenols. These antioxidants help to reduce inflammation to the reproductive organs and support egg quality. Iron is also helpful for the oxygenation of reproductive tissues - essential for a healthy implantation.
Understanding which foods you should be eating is only step one. Step two is putting this all into practice, and that often can feel more difficult. Fear not, that’s where I come in!
If you subscribe to my email list, you’ll receive a FREE 3-Day Meal Guide intentionally created with recipes that contain the foods listed above to help optimize egg quality in women over 30. If you’re looking for even more support and guidance, stay tuned for a new offering (coming in the New Year) that will include recipes and more resources such as how to accurately chart your cycle, identify ovulation, prenatal recommendations etc.!
