Planning to have a baby can be a very exciting time, however it can also be quite stressful if you are finding it hard to conceive. Ensuring your body is adequately nourished is one of the best ways to start your pre-conception journey. And remember, both you and your partner need to make the changes… as you both contribute an equal 50% of the DNA!

Some starter nutritional tips I share with my clients:
-          Eat a whole-food diet with plenty of leafy green and colourful vegetables to ensure you are getting a wide-range of nutrients and antioxidants. Choose organic where possible.
-          Consume good quality protein such as fish, chicken, legumes, nuts/seeds, red meat.
-          Consume healthy fats such as avocado, oily fish, nuts, seeds – important for hormone synthesis and regulation.
-          Remove dietary irritants such as alcohol, coffee & processed foods that could be contributing to your toxic load and inflammation levels (as high oxidative stress can contribute to fertility issues).
-          Drink at least 2 litres of pure filtered water daily, add a slice of fresh lemon for taste if needed.
-          Take a good-quality pre-conception supplement (I recommend consulting a practitioner for an individualised prescription for this, as not all supplements are created equal and suit everyone).
-          Manage your stress response with yoga, pilates, meditation or whatever exercise you love.
-          Limit your exposure to environmental toxins, particularly xenoestrogens such as BPAs and phthalates in plastics, plus also parabens and SLS in cosmetics and cleaning products. Choose products as natural as possible and fragranced with natural essential oils.

If you are already doing all the above and you are still struggling to conceive, you might want to do some further investigations:

- Get thorough pathology tests to check for nutritional deficiencies as low levels of nutrients such as iron or iodine could be effecting your ability to conceive. If you are unsure what pathology tests you require, consult a Clinical Nutritionist or Naturopath.

- Check if you have the MTHFR gene mutation as it is estimated that approximately 40% of Australians have this gene and it can impact our ability to conceive. MTHFR gene mutations can mean impaired methylation processes, affecting our ability to uptake and utlise folate (a very important nutrient for fertility). But don’t worry, if you do have this gene and you are expressing it, your methylation processes can be improved nutritionally.

- Ask your GP to do a full remit of STI checks as undiagnosed STIs such as chlamydia could be effecting your ability to conceive.

- If you have highly irregular periods or extremely painful periods, also ask your GP can also check for conditions such as PCOS and endometriosis.

Interested in knowing more? Contact me to book an appointment at kristen@mindfulintegratednutrition.com