include tuna, bananas, turkey, liver, salmon, cod, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, and chard. Vitamin B12 may decrease the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation. Sources include clams, oysters, muscles, liver, fish, crab, lobster, beef, lamb, cheese, and eggs. Folic Acid helps prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of going into preterm delivery, infant low birth weight and fetal growth retardation. Food sources include liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens.
Iron is also important and a deficiency can cause lack of ovulation and poor egg quality. Food sources include lentils, spinach, tofu, sesame seeds, kidney beans, pumpkin seeds, venison, garbanzo beans, navy beans, molasses, and beef.
Selenium is an antioxidant that helps to protect the egg from free radicals and chromosomal damage which is known to be a cause of miscarriages and birth defects. Food sources: liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, and turkey. Zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly; your estrogen and progesterone levels can get out of balance and your reproductive system may not be fully functioning. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report. Sources include oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, and shrimp. Essential Fatty Acids have been shown to help fertility by helping to regulate hormones in the body,
increasing cervical mucus, promoting ovulation and overall improve the quality of the uterus by increasing the blood flow to the reproductive organs. Sources include flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, and chia seeds.
Stress Reduction and Quality of Life Navigating the emotional and physical journey of fertility can be a roller coaster ride for many couples. Stress can lead to hormonal disturbances which can disrupt normal ovulation cycles. This is why some women may stop having a menstrual cycle during particularly stressful times in their lives. How is your body supposed to get pregnant when it is in fight or flight mode? Some stress reducing activities can include spending more time in nature and with friends, journaling, cooking, music, art and talk therapy. Exercise is another way to reduce stress and boost fertility. Ideally you want to have 45 minutes of exercise, three times a week with a mix of cardio, stretching, and strengthening such as yoga, Pilates, swimming, dancing, and hiking. Other forms of relaxation include massage, acupuncture, and meditation. Wherever you are on your path to fertility, it is important to keep basic nutrition and stress reduction techniques in mind to create an internal landscape that is best suited for conception and a healthy pregnancy.
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit essential-well.com
October 2019 | thesofiamagazine.com
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