10 Nutritionist Recommendations on What to Do and What Not to Do Before Conception

10 Nutritionist Recommendations on What to Do and What Not to Do Before Conception

·          Foods negatively affecting conception: A diet that includes fast food can seriously impair conception chances due to high trans fats content. These substances negatively affect hormonal balance, slowing down egg maturation and worsening sperm quality. Moreover, foods high in trans fats, such as store-bought baked goods and confectionery, contribute to excess weight gain, which can also hinder conception. Avoiding such foods and switching to a balanced diet are important steps toward successful conception.

·          Foods that promote conception: To enhance fertility, it's recommended to enrich the diet with products rich in healthy plant fats, such as unrefined oils (olive, flaxseed, nut), avocado, nuts, and fish. These foods contain vitamins and minerals essential for reproductive system health. Consuming a large amount of vegetables and fruits provides the body with antioxidants, vitamins, and minerals, facilitating hormonal balance and improving ovulation. This approach to nutrition creates optimal conditions for conception and maintaining a healthy pregnancy.

·          Avoiding harmful habits: Smoking, alcohol consumption, a sedentary lifestyle, and an incorrect sleep regime can significantly reduce the chance of conception and adversely affect the health of future pregnancy. Quitting harmful habits and establishing a healthy daily routine are key aspects of preparing for conception. Ensuring a full night's sleep, avoiding stress, and leading an active lifestyle will not only improve overall health but also increase the chances of successful conception and a healthy pregnancy.

·          Preparing for pregnancy and healthy habits: Incorporating sufficient sleep (no more than 8 hours), drinking clean water, regular walks in fresh air, moderate physical activity, and consulting a dietitian to adjust the diet will lay the foundation for conception and pregnancy preparation. A positive emotional outlook and finding anti-stress activities help cope with nervous tension, which is also important for successful conception and health during pregnancy.

·          The impact of excess weight on pregnancy and conception: Excess weight can be an obstacle to conception and successful pregnancy, as obesity is often accompanied by insulin resistance and hormonal imbalance. A proper diet excluding chemically processed foods and enriched with ecologically clean products is key in combating excess weight. A balanced diet, enriched with products positively affecting reproductive function, will help not only reduce weight but also create favorable conditions for conception.

·          Chances of successful pregnancy or IVF in women with body weight deficit: Women with insufficient weight may face difficulties in conceiving, as their bodies may limit reproductive function under energy deficit conditions. It's important to aim for weight normalization through a balanced diet rich in nutrients necessary for maintaining reproductive health. Maintaining an optimal weight and a healthy lifestyle increases the chances of successful conception and normal pregnancy progress.

·          The necessity for additional vitamin intake: Even with the most balanced diet, in some cases, successful conception may require additional intake of vitamins and micronutrients. Consulting a doctor will help determine which supplements are necessary in your specific case. This will complement the diet with needed substances, providing optimal conditions for conception and the development of the future child, including the possibility of using surrogate motherhood methods.

·          Fiber intake: Maintaining an optimal amount of fiber in the diet (25–30 grams per day) helps normalize digestion and prevent issues such as bloating, spasms, and intestinal peristalsis disorders. Consuming a sufficient amount of vegetables and grains ensures the necessary fiber intake without causing discomfort in the gastrointestinal tract.

·          Preferred cooking methods: For maintaining health and preparing for pregnancy, it's recommended to prefer cooking methods that preserve the maximum amount of nutrients in foods. Steaming, using a multicooker, and baking are the most preferred methods. These methods help avoid the use of excessive fats and preserve the beneficial properties of foods.

·          Foods for maintaining youth: To preserve youth and health, as well as to prepare for pregnancy, the diet should include sea fish, leafy greens, berries (including frozen), first cold-pressed vegetable oils, nuts (almonds, macadamia, pine), and whole grain products. These products are rich in antioxidants, omega-3 fatty acids, and vitamins, which contribute to improving reproductive health and the overall condition of the body.