Can a Mediterranean diet help increase IVF success?

Today on The Fertility Show, I am talking about the Mediterranean Diet. There has been lots of interest in the press in this way of eating and crucially how it can maximise your fertility.

We see so many women who are exhausted through lack of sleep and being on the go the whole time. Stress depletes the body of vital nutrients that are needed for fertility.

But looking to the diet of our Mediterranean neighbours will pay dividends.

So what is the Mediterranean Diet?

This way of eating includes a broad range of fresh fruit and vegetables that include oils, good fats, slow-releasing carbohydrates and protein. When you are preparing for IVF, the food you eat helps lay down the foundations. Protein is needed for instance to produce eggs.

Watch the video to find out more – and as always, you’ll find your cheatsheet below.

How does a Mediterranean diet boost fertility

  • A Mediterranean diet can help with gut health.

Being able to absorb nutrients is really key in order to build healthy eggs, sperm and hormones.

  • A Mediterranean diet supports blood sugar.

Many women are ruled by their moods, food, hormones and crave sweets throughout the day. By managing your blood sugar through a good diet you are going to balance moods and cravings, and optimise egg health as well.

  • A Mediterranean is rich in antioxidants

Your diet should be rich in antioxidants from fruit and vegetables in order to protect cells from free radical damage. These can be damaging to eggs and sperm at a high level.

  • A Mediterranean is contains good fats.

Good fats from fish oils help with boost cell membranes and prevent against inflammation in the body.

There are lots of recipes that are based on the Mediterranean diet in my book The IVF Diet book.

 

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

 

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Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Video Conferencing from the comfort of your own home.

 

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The supplements that can boost sperm health

In today’s episode of The Fertility Show, I’m talking about male factor fertility and supplements.

Increasingly men are having more issues around fertility and there is so much that a man can do to improve sperm health through diet and supplements. Because men produce sperm 24/7, the changes you make now can help in the near future.

We have a range of four products to help men.

Vitamen

This is multivitamin and mineral which contains folate and is a good all-      rounder for male fertility and sperm health.

Vital DHA

Vital DHA is an omega- 3, which s important for the cell membranes of every cell including the sperm cells.

Vitamen Boost

Increasingly free radical damage is done to the sperm as a result of lifestyle, alcohol and cigarettes. There is a lot you can do to help through diet, and a supplement like Vitamen Boost which is rich in antioxidants

Vitamen Boost 2

This supplement is used when there sperm really is suboptimal sperm. It contains vital nutrients such as Coenzyme Q10, which gives sperm energy and also contains arginine and lycopene which are needed to boost sperm health.

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

 

Book now

Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Video Conferencing from the comfort of your own home.

Connect with us

Call us on 0207 224 0017 or email us at clinics@zitawest.com

Why Nutrition Is So Important For Pregnancy And IVF Success

I say this all the time, but without a doubt nutrition is the cornerstone to laying down the foundations for a healthy pregnancy and baby.

Nutrients play an essential role in creating and maintaining healthy eggs and sperm that will go onto fertilise, implant and grow a healthy baby.

Still, There is so much conflicting advice around diet and supplements when trying for a baby naturally, and we always attempt to cut through the generalisations and develop a personalised and targeted nutritional plan for you as a couple.

In this week’s Fertility Show, I’m sitting down with Isabelle Obert, our clinic nutritionist, and she is giving us her top tips on why nutrition is so important for pregnancy.

Here’s a sneak peek of what Isabella had to say…

‘A lot of people feel out-of-control during an IVF cycle. You know, when’s the next scan? When’s the next injection? By taking control of your nutrition, you can actually be proactive.

We make it as easy as possible. It’s got to be doable. It’s got to be interesting. It’s got to be … I try and be as enthusiastic as possible, so when people leave, they know what they’re doing. They have a diet plan. They feel comfortable. They feel relaxed.

I always want people to leave a nutritional consultation more relaxed than when they came in, feeling happier, and feeling that they can actually be proactive. It makes an enormous amount of difference, because one should not underestimate the mind-body connection.’

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

 

Book now

Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Video Conferencing from the comfort of your own home.

Connect with us

Call us on 0207 224 0017 or email us at clinics@zitawest.com

 

Fig, pear & pistachio muffins to sate your sugar cravings (and boost fertility!)

During IVF treatment, it is vital to avoid refined sugar and junk food, so today I’m going to share a recipe from my book, The IVF Diet Book, that is both nutritious and will help you curb your sweet cravings.

My fig, pear a pistachio muffins are a perfect healthy snack, an on-the-go snack option or can be eaten as a pick-me up when your energy levels are low. Figs have long been renowned for their ability to improve fertility and and for boosting libido. The use of ground almonds provides plenty of protein while Maca powder is useful for supporting adrenal health. These muffins will keep well in the fridge for three to four days or can be frozen up to three months.  

You’ll find the full recipe below the video.

Prep time: 15 minutes

Chilling time: 30 minutes

Makes 8 muffins

Ingredients

  • 250g ground almonds
  • 60g tapioca flour
  • 1 tsp maca powder
  • 1 tbsp baking powder
  • Pinch of sea salt
  • 60 g coconut oil or unsalted butter
  • 60 g xylitol
  • 1 pear, cored and grated
  • 1 tsp vanilla extract
  • 3 eggs beaten
  • 125 ml kefir or almond milk
  • 100 g dried figs, chopped
  • 75 g pistachio nuts, chopped

Step one: preheat the oven to 180oc (gas mark 4). Grease and line eight muffin tin holes with paper cases.

Step two: Combine the ground almonds, tapioca flour, maca powder, baking powder and salt in the food processor.

Step three:   Place the coconut oil or butter in a pan with the xylitol and melt. Stir to dissolve the xylitol.

Step four: Pour the oil and xylitol mixture into the food processor along with the grated pear, vanilla extract, eggs and milk. Blend to combine. Add the figs and most of the pistachio nuts and briefly pulse.

Step five: Divide the mixture between the paper cases and scatter over the remaining nuts.

Step six: Bake in the oven for 25-30 minutes until golden brown and or until a skewer inserted in the centre of a muffin comes out clean.  

Step seven: Allow to cool in the tin for 5 minutes before transferring to a wire rack.

 

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

Book now

Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Video Conferencing from the comfort of your own home.

Connect with us

Call us on 0207 224 0017 or email us at clinics@zitawest.com

What to eat during each trimester of pregnancy

This week I want to go through each phase of pregnancy and the foods and supplements that you should take during each trimester.

In an ideal world, if you’re eating a very balanced diet you should be absolutely fine. But so often in pregnancy, women are very depleted of key nutrients, especially in the first trimester, and they need a supplement to build up their diets.

I have a range of pregnancy products that cover each trimester of pregnancy so here is what I recommend for you during each trimester.

All of our products are available in our shop.

First Trimester – Vital Essence One is our supplement to aid the first trimester. In this phase of pregnancy you’re laying down the foundations of all of your baby’s organs, and there are key nutrients that are needed during this time. One very important nutrient is folate, and we have folate, not folic acid, in all of our products.

Folate’s really important for nerve development, but also for neural tube defect, so many women are encouraged to take folic acid or folate before pregnancy and during pregnancy. Folate is rich in foods such as; broccoli, parsley, cabbage and spinach. I also can’t stress the importance of Omega 3 in this phase because so many women are low in Omega 3 before they get pregnant, so building up your stores in pregnancy will ensure you’ve got plenty of Omega 3 in your system for your developing baby’s brain. Our supplement Vital DHA is great to top-up your Omega 3.

Second Trimester – What you need to focus on during this phase is looking at bone development. So, calcium, which is rich in yoghurt and seeds, vitamin D from oily fish, magnesium which is rich in green leafy vegetables and nuts and seeds. To aid the second trimester we recommend Vital Essence Two.

Third Trimester – In this phase your baby is rapidly developing. Your baby’s brain, between 28 and 40 weeks goes through a growth period of rapid development, and it needs fats, so it’s great to eat oily fish and salmon, which is rich in Omega 3, but you’re not getting enough through diet alone, so you do need to supplement. Our supplement to support the third trimester is Vital Essence 3 along with Vital DHA.

Fourth Trimester – The postnatal period is what I call the fourth trimester. You’ve had your baby, you’ve got through your labour, but now your body really needs some key nutrients. What you eat and drink at this stage determines the content of your milk, if you’re breastfeeding, so you need good nutritious foods for the baby to be able to absorb.

Vital DHA or Omega 3 is really important after birth as your baby needs Omega 3 for his own brain development. It’s also rich in oily fish, but it’s very hard to get that amount from your diet, so taking a supplement is key. Also, there have been some studies that show, if your levels of Omega 3 are good postpartum, you’re likely to get less postpartum depression.

All of our products are available in our shop.

 

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

Book now

Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Skype from the comfort of your own home.

Connect with us

Call us on 0207 224 0017 or email us at clinics@zitawest.com

What to eat for female fertility and preconception

Us women know everything about diets but we rarely know very little about good nutrition to help with fertility. Women really need to be eating a broad range of multi-coloured foods which contain a range of multi-vitamins.

This week in the Fertility Show, I am sharing with you the foods and supplements I recommend for women who are trying to conceive – also known as the preconception phase, which is the time before you get pregnant or leading up to pregnancy.

And as always, you’ll find your cheatsheet below

 

Your female fertility checklist

 

Include in your diet

Vitamin D – One of the key nutrients that a woman needs is vitamin D which you get from sunshine but also from oily fish and salmon.

Iodine –  Foods such as samphire are a really good source of iodine which is vital for the thyroid and ovaries.

Omega-3 – Omega-3 is found in oily fish and salmon but also in nuts and seeds and avocados. Omega-3 is really important for the immune system but also for cell membranes of the eggs and of the sperm.

Choline – The best source of choline is eggs, especially, egg yolk. Many women can be deficient in choline so it’s necessary to include it in your diet as it’s needed for early foetal development.

Additionally, you need to make sure that your diet includes plenty of antioxidant rich foods such as vitamin C from berries, pomegranates, vitamin E from avocados and nuts and seeds and also beta-carotene foods such as carrots and peppers.

When it comes to diets, despite our best intentions,  the body can be depleted of key nutrients and that’s where supplements come in and can top up what you’re not getting from your diet.

 

SUPPLEMENTS

What I advise to take alongside the above (click on the product link to buy in our shop)

 

Vitafem – Vitafem is a simple, effective way for women to support their fertility and ensure they are getting the essential nutrients they need while preparing for pregnancy. We advise our clients to take is Vitafem as it contains a broad range multivitamin and mineral such as; vitamin D, vitamin C, vitamin E and B vitamins.

Vital DHA – Another product we recommend that men take alongside the multi-vitamin and mineral is VitalDHA. Vital DHA contains Omega 3 essential fatty acids, plus a small amount of Zinc. It has been designed to help protect both partners’ DNA from oxidative damage during preconception as well as to support normal fertility and healthy sperm production. Omega 3 is rich in oily fish, but women are discouraged from eating fish too often in a week, therefore taking this supplement helps build up your stores of omega-3 prior to getting pregnant.

Vitamin D spray – Many of the women that we see are deficient in vitamin D so we encourage them to test their vitamin D levels and then use a supplement spray, depending on what results comes back.  Vitamin D plays a critical role in reproductive health. It is important for both women and men who are trying to conceive and for women when they are pregnant.

Vitafem boost – Finally, for women struggling to conceive, we recommend Vitafem boost. This is an enhanced version of Vitafem that contains vitamin C, vitamin E, selenium, resveratrol, which are some of the extra antioxidants that can be found in berries, pomegranates and avocados.

To sum up, I always recommend that you lead with your diet a whole range of colourful foods, plenty of protein to build healthy eggs, take supplements to boost your intake of multivitamins and minerals, and if you’re really struggling, then I recommend Vitafem and Vitafem boost.

For weekly tips, advice and wisdom on natural fertility and IVF, subscribe to our Fertility Show on YouTube.

Book now

Consultations are available at our Clinic in London, or our visiting clinics in Dublin and Cork or via Skype from the comfort of your own home.

Connect with us

Call us on 0207 224 0017 or email us at clinics@zitawest.com