Inflammation is believed to be one of the root causes of many imbalances in the body. The stress of inflammation is indicated as a contributing factor in several infertility diagnosis including PCOS, endometriosis, recurrent miscarriage, poor sperm and egg quality. So it makes perfect sense that when you are ready to get pregnant, this diet can help to resolve any inflammatory responses in the body that could be preventing conception or impacting your health during pregnancy.
Even before tackling the dietary principles, it is important to take a close look at how stress may be impacting your life. It has been long known that cortisol, a stress hormone, is a leading cause of inflammation in the body. Choose activities that provide peace and relaxation each day can help to heal conditions of inflammation. This can be anything from a foot soak, a massage or even a funny movie at the end of the day. Something that helps you to unwind. Also, choose exercises you enjoy that replenish you, while detoxifying and reducing stress. Swimming, walking, dancing, yoga and gardening are all low impact exercises that get your blood flowing. One recent study on the benefits of stress reducing yoga has shown that a regular practice may have the capacity to reduce inflammation in the body, measured by C-reactive protein (CRP).
Along with stress reduction and gentle exercises consider adopting these anti-inflammatory dietary tips:
Avoid sugars and artificial sweeteners- especially in soda and processed candy
Limit caffeine, coffee (prefer green tea and herbal teas), alcohol, red meat, burnt food
Eat an abundance of colorful fresh fruits and vegetables for the bioflavanoids- especially dark leafy greens.
Cook with anti-inflammatory herbs or sprinkle on food: ginger and turmeric.
Consume a tablespoon of apple cider vinegar in water each day
Enjoy herbal Teas like Yogi detox, licorice, chamomile
Eat Omegas at every opportunity. Favor Omega 3’s and reduce omega 6 oils (corn, soy, canola, safflower and sunflower oil)
Foods containing a high ratio of omega 3 oil: Menhaden, salmon, cod liver, cod, shrimp, tuna, pink salmon, king crab, Mackerel, flax, flaxseed (sprinkled on salads or oatmeal in the morning) hemp, hemp nuts, canola, walnut, & pumpkin, pumpkin seeds.
Kathryn Flynn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul. Kathryn supports men and women worldwide in achieving a healthy pregnancy through nutrition and lifestyle changes in her individual fertility nutrition consultations. For additional information, please feel free to email Kathryn.