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+1Fitness: 6 Steps to Help Boost Fertility

September 6, 2017

 

 

Fertility is a topic that comes up at some point in every woman’s life. As females we not only have to deal with the same stresses as men - getting into college, getting a good job, having a good career, being a good person and so on, but we also have to deal with the added stresses placed on us by the media, family members and any other f**kers with an opinion about this delightful notion that we have ‘a ticking biological clock’ or a ‘fertility window’.

 

For many women the area of fertility can become one of intense stress and pressure - and considering it should be the most beautiful & natural part of a woman’s life, the way in which society has evolved over the last few decades has unfortunately turned it into a stressful topic for many.

 

So, as to remove as much stress as possible for you when it does come to the time that you feel ready to start trying, here is a quick blog post outlining steps we can take to help the process.

 

Unlike the uncontrollable factors such as genetics and age there are many factors, such as eating certain foods and avoiding others, that we can control ourselves without medical intervention to help boost our ovulatory function and our chances of getting pregnant!

 

 

One of the big factors that we see playing a HUGE role in reducing ovulation is insulin resistance.

Insulin Resistance is when insulin becomes less able to lower the level of glucose (sugar) in the blood.

Usually, insulin helps sugar move out of the blood and into the body's cells. In the cells, the body can use sugar to make energy. If this does not happen correctly, too much sugar stays in the blood. This is called hyperglycemia. The body realises there is still sugar floating around the body and produces even MORE insulin - and it is this EXCESS INSULIN that causes major metabolic disturbances.

If the blood glucose level is above normal for a long time, this can lead to major health problems such as diabetes, obesity & infertility. [1]

 

There are lots of different ways to help reduce (or in my own case - reverse) insulin resistance. Let’s look first at the NUTRITIONAL STEPS we can take:

 

 

1. Switch ‘simple carbs’ to ‘complex carbs’.

 

Simple carbs (carbs with little to no fibre such as processed foods, sweets, pastries, cereals, soft drinks & juices) are carbohydrates that are quickly absorbed by the body to produce energy. If we consume a diet high in simple carbs we are more likely to have consistently elevated blood sugar levels and put ourselves at risk of developing insulin resistance, sending our reproductive hormones into mayhem!

By switching to more complex carbs (carbs containing fibre such as fruits, vegetables, whole grains etc) you will not only provide the body with much more valuable nutrients (essential vitamins, minerals, fiber and fatty acids) than processed foods will provide - but you will also slow rate in which blood sugar rises & insulin produces - thus preventing insulin resistance.

 

Cutting down the amount of carbohydrates you eat (particularly if you're currently eating a highly carb based diet) and replacing it with good fats & protein (coming up next) will help to decrease insulin resistance.

 

 

2. Switch from ‘Bad Fats’ to ‘Good Fats’

 

The consumption of fat in our diet is both highly necessary and beneficial - but it is important that we make ourselves aware about the different types of fat!

Today, in western society the amount of processed foods available to us means that the average citizen is overeating ‘Bad Fats’ and under eating ‘Good Fats’

We have also been let to believe that fat makes us FAT (which is not true - calories make us fat) And while there is 9 calories per gram of fat (so it is important not to overeat any type of fat) good fat is a necessity for optimal bodily functionings - especially for healthy fertility!

 

Bad Fats (known as saturated or trans fats found in foods such as baked goods, cookies, crackers, packaged snack foods etc) are linked to an increase insulin resistance.

Good Fats (such as unrefined animal fat, fat from fish such as salmon & plant sources such as avocado, olive and nuts - which contain a higher proportion of