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Nutrition and Lifestyle Tips for Fertility, Pregnancy & Overall Optima

Posted on January 23rd, 2013 by | 0 views
Jen Aliano, LAc., HHP, CCN
 
  • Eat a variety of whole, natural foods (Eat more fruits and veggies!). Eat live foods in their most natural and whole state possible. Avoid over-cooking, microwaving and deep frying. Avoid dead food such as processed foods with a long list of ingredients.
  • Choose organic whenever possible. These foods contain more minerals and nutrients, and are free of pesticides known to cause cancer and other diseases.
  • Drink pure water as your main beverage. Drink 8 glasses of (room temperature) filtered or spring water every day. The more raw fruits and veggies you eat, the less water you need. Eliminate milk, soda, and coffee. Use herbal teas and organic coffee in moderation. Natural sparkling water and sodas are okay for occasional use.
  • Eat a wide variety of foods that contain good fats: Essential Fatty Acids! Nuts and seeds, flax, avocados, coconut and olive oils, and fish (especially cold water fish such as salmon, herring, mackerel, tuna… though limit the amount of fish high in mercury).
  • Get your fiber in your fruits and veggies, beans and seeds, and brans. Fiber keeps your intestines clean, binds to harmful hormones and metals for excretion, and helps to balance inflammatory conditions.
  • Eat whole grains. Rice, millet, oats, barley, and quinoa help to regulate your appetite and improve digestion and elimination. Experiment with grains other than wheat!
  • Eat regular meals and don’t skip! This is KEY! You must maintain steady blood sugar levels to have a healthy and balanced hormone system, and good health overall. Sit down to eat; you will digest foods better and absorb more nutrients. Thoroughly chew your food! If you want, eat 4-5 smaller meals throughout the day to help maintain a consistent energy level.
  • Avoid chemical additives such as BHT, BHA, TBHQ, sodium benzoate, nitrates, sulfites, food colorings, artificial sweeteners (aspartame, saccharin, splenda/sucralose), hydrogenated oils, and artificial flavors. These ingredients are foreign to your body and contribute to toxic build-up and disease.
  • Avoid foods that you constantly crave; Check for food allergies. If you continue to eat foods that you are addicted to, over time your body can develop an allergy to it and your immune system will become weakened. This can also add to and complicate fertility issues. Checking for allergies can be done through blood tests or simply through an elimination diet. Ask for more information from your health care practitioner.
  • Avoid drinking water and other beverages 30 minutes before and after a meal. Drinking large amounts of liquids while eating waters down the digestive juices, and stagnate the digestive process. Sipping herbal and spice teas or minimum room temperature water is okay.
  • Go to bed hungry. Stop eating 3 hours before bedtime. Eating late at night leads to weight gain, poor sleep, and disturbing dreams. Your body cleans and repairs itself while you sleep, and it does a better job when your digestive system is empty.
  • Exercise at least 3 times a week doing any type of exercise that you will do and commit to! Don’t choose something that you cannot see yourself doing long term, or that takes too much of an effort to start and keep doing. Brisk walking, yoga, even dancing around the house to some of your favorite music for 20 – 30 minutes is better than something you will not stick to!
  • Relaxation and stress relief enhances self-esteem and boosts your immune system.
  • Sleep! Establish regular cycles. This is the time your body needs to rejuvenate and repair.
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