Healthy tips if you are planning to get pregnant


Are you or do you know anyone who is hoping to get pregnant?

Eating a good diet in preparation for pregnancy is one of the most powerful health changes you can make. 

If you are looking forward to starting a family then making a few changes to your diet and lifestyle can make all the difference.  Nutrition plays a vital role when it comes to having a healthy body and reproductive system.   Many people think they are having a healthy diet but we can always improve on this and also look at the harmful chemicals that can affect your chances of pregnancy.

What is a Fertility Diet?

A fertility diet is a way of eating that support the body in preparation for healthy reproduction, these nutrient dense foods are needed  to balance any fertility issues that may exist: egg health, hormonal function, sperm production and fetal development and provide the building blocks for a healthy child.

Why eat a Fertility Diet?

We all want the best for our bodies and for the unborn child.  A study on ‘Preconceptual care and pregnancy outcome’ was conducted in the UK in 1995  shows that couples with previous history of infertility and who made changes in their lifestyle, diet and took nutritional supplements had an 80per cent success rate.

It takes at least 3 months for immature eggs to mature enough to be released during ovulation and it also takes at least 3 months for sperm cells to mature, ready to be ejaculated.  This means that when you are ready to have a family you will need a 4-month period preparing the body before conceiving.  Therefore a  diet to correct hormonal imbalances and making a few lifestyle changes are key factors in helping you to prepare the body for this important time in your life.

What can you do?

Here are a few tips that will help you:

  • Eat organic foods such as Fruits & Vegetables as conventional produce contains herbicides and pesticides that have shown to negatively affect both female and male fertility. 
  • Organic meats, or grass fed and dairy produce (milk, cheese, yoghurts, etc ) – as conventionally  raised cattle may contain high levels of hormones and antibiotics that can contribute to increased oestrogen levels in the body.  Try alternatives such as rice milk, oats milk, and almond milk.
  • Fish, cold pressed oils, nuts and seeds are very important for your diet, the contain essential fatty acids (omega 3) which aid in the production of hormones, reduce inflammation and help to regulate the menstrual cycle.  Great source of protein and Vitamin A.
  • Whole grains (complex carbohydrates) contain fibre and important vitamins/minerals these help to balance blood sugar, regulate hormones and immune function.  Foods: Whole wheat, rice, pasta, quinoa, buckwheat, oats.
  • Eat phytoestrogens – beans such as lentils, chickpeas, kidney beans, and pulses.
  • Increase fluid intake (Water) to flush out toxins from the body
  • Avoid as much as possible saturated fats, sugar, refined foods, processed foods and convenience foods – these contain high levels of fats, sugar and salt. 
  • Avoid Alcohol – research has shown drinking alcohol causes a decrease in sperm count & mobility.  It also inhibits the absorption of Zinc, which is the most important mineral for fertility.
  • Avoid caffeine – also affects sperm
  • Avoid additives, preservatives, and chemicals such as artificial sweeteners
  • Stop smoking – linked to infertility in women and decrease in sperm count in men.
  • Get enough exercise and Vitamin D
Lifestyle changes

Avoid Xenoestrogens (environmental chemical oestrogens from pesticides and plastic industry) they disrupt the oestrogens in our bodies, stored in body fat cells!   Found in many skin care products, plastic containers, foods from crop sprays.

What can we do about these?

  • Eat organic
  • Use organic & natural toiletries in particular skin products, deodorants’, hair care products
  • Avoid plastic containers and do not heat food in plastic containers especially in the microwave!
  • Buy natural cleaning products for your home
Important Vitamins/Minerals
  • Folic acid, B complex – important for DNA & RNA genetic codes and to prevent spina bifida.
  • Zinc – very important in reproductive process – sperm, hormones, genetic material
  • Selenium, Vit A, C & E  - antioxidants helps to protect against free-radicals
  • EFAs – essential fatty acids – crucial for hormone function

Good supplement that contains all these nutrients:

  • Fertility Plus for Women – 1 capsule x 2 daily, plus 1,000 mgs ground flaxseed & 1,000 Vitamin C.
  • Fertility Plus for Men - 1 capsule x 2 daily, plus 1,000 mgs ground flaxseed & 1,000 Vitamin C.


Agnus castus – balance female hormones

Saw palmetto – balance male reproductive system


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