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Ten Nutrition and Lifestyle Goals that Will Improve Your Fertility
By Rosalind Haney, RN, ACN

1. If you are overweight or underweight, even a 5-10% change in your weight can dramatically improve your fertility, and improve the health of your pregnancy. Please read �How is Your Weight Affecting Your Fertility?� under the �Did You Know� menu bar on my website -

2. Sleep 8-9 hours each night and get 30 minutes of indirect light each day for your body�s recovery from stress and for the production and balancing of hormones. Sunlight also improves immune health, bone health, thyroid function and mental health.

3. Start your day with a full-fat, high protein breakfast to keep your blood sugar balanced, your stress hormones from fluctuating and to stave off sweet cravings. No caffeine, sugar, white breads or junk foods at this very important first meal of the day.

4. Eat every 3 hours (never skip a meal) and include protein at each meal and snack. These small, protein based meals will curb your appetite and keep your insulin levels steady to maintain hormone balance and to allow weight loss. Full-fat protein foods provide the cholesterol your body needs to make reproductive hormones and also sparks the thyroid to improve its function.

5. Your dinner plate should be balanced � ½ fruits and vegetables, a palm portion of protein and a palm portion of whole grains. This keeps your blood alkalinized to carry 60% more oxygen and to better retain nutrients. Snacks are a miniature version of this, so plan ahead. Be aware of portion size as this is critical to weight loss.

6. Avoid the use of soy products. In this country soy is genetically modified, highly allergenic, may cause thyroid dysfunction, and the phytoestrogen exposure during pregnancy may affect the sexual development of a male fetus.

7. Avoid trans fats in processed foods. Read ingredient labels and avoid any food with hydrogenated or partially hydrogenated oils. Avoid fried foods when eating out. Include healthy fats in your daily diet from sources such as olives and olive oil, nuts and seeds, seafood and meats, full-fat milk and cheeses, eggs, butter and avocados.

8. Make it your goal each day to decrease the amount of sugar, caffeine, processed foods and fast foods that you consume. Cook one additional meal each week using whole foods until you are eating out only once or twice a week. Dessert should be a taste of sweet following your meal or snack. It should never substitute as a meal or snack.

9. Exercise moderately for 30 minutes daily. This may be done in two 15 minute walks. Exercise signals your cells to grow and your body to heal. It improves the circulation of oxygen and nutrients to your reproductive organs and helps to restore hormone balance by balancing blood sugar and disrupting the cascade of stress hormones.

10. Protect yourself and your developing child from hormone disrupting chemicals. All high-fat foods (eggs, dairy and meats) should be organic; avoid heating foods in plastic and drinking from plastic water bottles, ventilate your home and office daily, and use nontoxic cleaning supplies inside your home and natural pesticides outside your home.

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