Nourishment Tips to Live By
- Balanced Diet: Consume a balanced diet rich in fruits, vegetables,whole grains, lean proteins, and healthy fats to provide essential nutrients for reproductive health.
- Folic Acid: Include folate-rich foods such as leafy greens, legumes, and fortified grains in your diet.
- Omega-3 Fatty Acids: Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts, to support reproductive health and fetal development.
- Iron: Consume iron-rich foods like lean meats, poultry, fish, beans, lentils, and fortified cereals to prevent iron deficiency anemia, which can affect fertility and pregnancy outcomes.
- Calcium and Vitamin D: Ensure adequate intake of calcium and Vitamin D for bone health. Include dairy products, fortified plantbased milk, leafy greens, and sunlight exposure for Vitamin D synthesis.
Quick 'n' Quirky
- Extreme sports (skydiving, bungee jumping...) can help in increasing fertility rates
- Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a balanced diet and regular physical activity, as obesity and underweight can affect fertility and pregnancy outcomes.
- Limit Alcohol and Caffeine: as excessive intake may impair fertility and increase the risk of pregnancy complications.
- Quit Smoking: Quit smoking and avoid exposure to secondhand smoke, as smoking can negatively impact fertility in both men and women and increase the risk of miscarriage and birth defects
Movement
- Stay Active: Aim for 150 minutes of moderateintensity aerobic exercise weekly, like brisk walking or cycling, to boost health and fertility.
- Build Strength: Add strength training sessions twice a week to increase muscle strength and endurance for better fertility and a healthy pregnancy.
- Relax and Unwind: Try yoga, meditation, or other mind-body practices to manage stress and promote relaxation, potentially improving fertility.
Supplement your life (Hers)
- Nutrigold Folic Acid
- Valeo Super Omega+
Supplement your life (His)
- Valeo Testo Plus - 2 capsules a day, one with each meal.
- Helps in improving lipid metabolism
Supplement your life (His & Hers)
- Nutrigold Zinc Chewables - 1 tsp in 250 ml of water. Abundant in soluble fiber that inhibits extra cholesterol absorption.