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Nutritional requirements and lifestyle disorders that can affect your chances to conceive

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Nutritional requirements and lifestyle disorders that can affect your chances to conceive

Good nutrition in women and men plays an important role while conceiving. Prenatal nutrition is an important phase while preparing for pregnancy. Good nutrition and BMI play a significant role in the process of conception. Women need to focus on healthy weight and nutrients such as iron, folic acid and a balanced intake of other macro and micro nutrients to create a safe nine month antenatal phase.

Men also need to focus on their weight as excess weight will lead to hormonal imbalance which will have an effect on the quality of the sperm. Hence, it’s advisable for them to include a good amount of fruits and vegetables, antioxidants, vitamins and mineral-rich food in their daily diet.

Grains: While there are different types of grains, choose fortified grains with folic acid for additional benefit during pregnancy. Fill 1/4th of the plate with grains and cereals.

Vegetables: Vegetables are divided into different groups such as green leafy, orange coloured, starchy vegetables and other vegetables. Add 2-3 varieties of them in each meal.

Fruits: A variety of fruits is recommended to be consumed, at least 2 servings per day. They are not only a good source of vitamins and minerals, but also fibre.

Protein: Nuts, seeds and non-vegetarian sources like meat, fish, poultry and high biological value protein (egg) come under this. Choose lean meat like fish, poultry, nuts and seeds. Fill 1/4th of your meal plate with lean protein.

Dairy: Milk and milk products come under dairy, they are a good source of calcium and plant-based protein for vegetarians. Low fat or fat-free organic milk and milk products are ideal if obesity is an issue.

Men Women
B-carotene-carrots, pumpkin, squash Folic acid, GLV, cauliflower, orange, lentils, broccoli
Zinc-sesame seeds, quinoa, pumpkin ,asparagus, lentils Omega-3, walnut, chia seeds, flax seeds, carrots, salmon
Selenium-salmon, spinach, sunflower seeds B-carotene, carrots, pumpkin, squash, GLV
Vitamin E-Almonds, Broccoli, Avocado Zinc, eggs, nuts, meat, legumes
Vitamin C-citrus fruits, bell peppers, tomato Vitamin B6, banana, spinach, garlic, cabbage, cauliflower, broccoli, bell pepper
L-arginine- Pumpkin, Peanut, chickpea, lentils L-Carnitin, chicken, avocado, asparagus.

 

Along with that emphasise on the intake of:

* Folic acid: It is known to assist in the development of a baby’s neural tube which forms into the spine and brain. A lack of vitamin is linked to spina bifida, a condition where the baby’s spine fails to form properly.

* Sources: Dark green leafy vegetables, cauliflower, orange and lentils.

* Iron: The need for iron will increase 50 to 60 per cent during pre-pregnancy. Iron helps our body to make new blood to carry the oxygen and nutrients to the baby during pregnancy. Lack of iron leads to anemia, weakness, shortness of breath, preterm delivery, low birth weight.

  • Poultry, lamb, kidney beans, almonds, pistachios, walnuts, prunes, raisins, beetroot.

* Calcium: Preparing for pregnancy includes building healthy bones. If a woman’s diet lacks calcium during pre-pregnancy and pregnancy phase, the growing fetus draws the calcium from the mother’s bones, which can put her at a risk for osteoporosis in later stages of life.

* Milk and milk products, seafood, dried peas and beans, it is also found in green vegetables like broccoli, spinach and greens.

* Vitamin D: It has been linked to a variety of health benefits for women trying to conceive. It plays a significant role in fertility acting both on ovary and endometrium. At the ovarian level, vitamin D has shown to enhance ovulation.

  • Egg yolk, milk, salmon, fortified cereals and orange juice.

 

Lifestyle and its impact on fertility

There are also lifestyle practices and disorders that can increase the risk of infertility.

The common health problems are PCOS, endometriosis, uterine fibroids, sexually transmitted diseases. Stress, smoking, alcohol, irregular sleeping patterns along with poor diet are known to affect fertility in both men and women.

These can affect the hormones, resulting in insulin resistance, thyroid issue, overweight, high blood pressure.

Womens Wellness

Why Gestational Diabetes is concern?? Why professionals say “Control blood sugars during pregnancy”

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When mother have diagnosed with gestational diabetes, immediately you must tightly control your blood glucose level. Talk to your healthcare professional regarding your individual blood glucose goals. Poorly controlled blood glucose levels—that stay too high for too long—can cause complications for baby. 

Just because mother have been diagnosed with gestational diabetes, that isn’t a guarantee that baby will have all (or even any) of these complications.This is a list of what may happen if mother don’t manage gestational diabetes.

• *Excess growth* *(macrosomia)* : Gestational diabetes may cause baby to be very big and have extra fat. This can make delivery challenging because a bigger baby is more likely to become wedged in the birth canal, or you may need a C-section to deliver safely.

• *Low blood glucose (hypoglycemia):* Right after the baby is born, the blood glucose level may drop very low (hypoglycemia) because they have so much insulin in their bodies. The extra glucose in your body actually stimulates the baby’s body to make more insulin, so when the baby is out the womb, the extra insulin can cause problems.

• *Difficulty breathing (respiratory distress syndrome):* Sometimes, babies have trouble breathing on their own right after they’re born, and this breathing difficulty is more likely in babies whose mother has gestational diabetes.

Here’s how gestational diabetes can affect child later on:

• *Development problems:* Researchers have noticed that children whose mothers had gestational diabetes are at a higher risk for developmental problems, such as language development and motor skill development.

• *Type 2 diabetes:* Babies born of mothers with gestational diabetes are at a higher risk for developing type 2 diabetes later in life.

However, gestational diabetes can be controlled by paying attention to what mother need to eat, how much need to take, and when to eat. A registered dietitian or certified diabetes educator can help you create a meal plan that’s full of good-for-you and good-for-the-baby foods. The goal of the meal plan is to make it easier to control your blood glucose level so it stays in your target range. Your meal plan will reflect your likes and dislikes, and will take into account your overall health.

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Womens Wellness

Can Menopause Cause Depression? Here are the Signs That You Shouldn’t Avoid

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Can Menopause Cause Depression? Here are the Signs That You Shouldn't Avoid

Menopause marks the end of the menstrual cycle among women. It happens when women don’t get their periods for 12 months. Women usually suffer from menopause in their mid-40s to early 50s. The transformative change is not an easy time for women and often comes with several hormonal changes as well as a lot of physical and emotional changes. The change in levels of female hormones i.e, estrogen and progesterone, lead to emotional breakdown during perimenopause (around menopause). Women are often seen facing depression and other mental challenges.
During this time, women may experience sleepless nights due to hot flashes and sex may become resentful because of vaginal dryness. Apart from all these, menopause can also cause chills, night sweats, sleep problems, mood changes, weight gain and slowed metabolism, thinning hair and dry skin and loss of breast fullness.

How to know if it’s depression or stress
People often confuse between depression and stress hence, it’s important to distinguish between stress or mood swings and clinical depression. Depression is a condition that occurs due to a chemical imbalance in the brain. It can be identified by a depressed mood most of the time, and a loss of interest in normal activities and relationships. Fluctuating hormones during perimenopause might lead to this imbalance.

Major Signs of Depression
If you have been experiencing any of these signs and symptoms often, then you may be experiencing clinical depression and should seek help from a healthcare provider. You must take medical consultation immediately.
• Little interest or no interest in doing any activity
• Feeling of hopelessness or feeling low most of the time or a feeling of being a failure
• Insomnia or sleeplessness
• Impaired concentration or less concentration and indecisiveness
• Restlessness or feeling slowed down
• Recurring suicidal thought
• Alterations in appetite

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Womens Wellness

Essential Nutrients for Women’s Energy

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Essential Nutrients for Women’s Energy

Speaking of essential nutrients, let’s dive into the nutrients recommended for women for energy. Below are vitamins and minerals that aid in overall health for women, but keep in mind that other nutrients like fiber, omega-3s, and probiotics are important too.

  • B Vitamins
  • Calcium
  • Choline
  • Folate / Folic Acid
  • Iron
  • Magnesium
  • Vitamin D
  • Vitamin E

While avoiding foods with inflammation and getting adequate sleep are key for boosting energy, don’t overlook the power of women’s vitamins. They can be a game-changer. In addition to energy-boosting foods, consider women’s vitamins for energy. In many ways, they act as the key to unlocking a more energized version of you.

 

 

 

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