- “Occasionally I see clients skipping meals, or leaving long gaps between meals. But for optimal hormone support we want to be eating regularly.”
- “I use the evidence-based intuitive eating hunger and fullness scale to support clients to think about this, often for the first time in their lives.”
- “I don’t mean whacking in protein powders but getting a portion to promote satiety, support hormonal balance and to set you up sufficiently for the day.”
- “For women undergoing IVF, adequate levels result in good quality egg-production and successful embryo-implantation. Ovarian reserve is significantly lower in vitamin D-deficient women. Insufficient levels are linked to changes in sperm count, sperm quality, and testosterone levels.”
- All women of childbearing age should take folic acid to reduce likelihood of neural tube defects in the baby. In addition, “studies confirm higher intake of folate is associated with lower risk of anovulation and ovulatory infertility, shorter time to pregnancy and greater success with fertility treatment”.
- Twice weekly, or taking high-strength omega-3 supplement. “It improves sperm motility and quality. And taking 75g of walnuts daily over 12 weeks, in addition to oily fish, is associated with improved sperm motility and morphology [sperm shape].”
- Avocado, hummus, olive oil, nuts and seeds. “A low-fat diet can decrease testosterone levels.”
- “Don’t just have red apples, red peppers and tomatoes. Different colours have different antioxidants to protect sperm health.”
- “Whole milk isn’t full of fat. It has medium amounts. Watch portion-size, but eat regular yoghurt, regular cheese.”
- Chickpeas, lentils, nuts, seeds. “This doesn’t apply to eggs, milk and fish.”
- high-fibre oats, wholemeal bread.
- For hummus, peanut butter, seeds, avocado. “Swap butter in cooking for olive oil.”
- Including vitamin D and folic acid.