I had a request to post on fertility friendly foods and give a list. This is very detailed so please read thoroughly. Fertility friendly foods are basically foods to help increase your chances of conceiving while eating healthy at the same time. Most healthy foods are already fertility friendly so try not to stress yourself about what foods to eat.
1.The first step would be eliminating bad foods from your diet, sodas, junk, sugary foods and fast foods. An occasional fast food is certainly fine. My first step towards stopping cysts from growing was saying goodbye to cow's milk. I no longer drink cows milk and only drink nut milk. Almond milk, coconut milk etc. The sooner you get used to eating fertility friendly foods the easier it would be once you get pregnant.
2.
Water: Drink alkaline water.
Alkaline water has a higher pH level than regular drinking
water. Because of this, some advocates of
alkaline water believe it can neutralize the acid in your body. The more alkaline your body & foods are the less disease you have. And also easier to conceive.
The easiest way to alkaline your water is with lime. Purchase spring water or buy filtered pur jug and squeeze in a whole lime cut up(the juices in a gallon) I prefer lime but you can certainly use lemon. If using lime or lemons use preferably key lime with seeds or lemon with seeds. So squeeze the lime/lemon in a bowl remove seeds and then add to your gallon of water.
3.
Cleansing: It is very essential to cleanse and detox your body especially liver/kidney to filter out any excess hormones. Why is it important to cleanse?
The Liver is important in reproduction largely because of its role in menstruation. During the premenstrual period the Liver shifts the Blood flow from other body parts to the Uterus.
Blockage in the Liver system is a most eloquent description of why pre-menstrual tension and its associated symptoms occur. At this time any Liver obstruction will cause Qi and blood to "back up" or stagnate. When the Liver system is not functioning smoothly, the hormonal system is not either. The Uterus itself can become a toxic environment, hostile to implantation. Excess estrogen is not metabolized effectively and can build up, because it is the liver that metabolizes hormones. Estrogen dominance is implicated in conditions like endometriosis, fibroids, polycystic ovarian syndrome, and cancer. Most women with these diseases are diagnosed with an element of Liver stagnation. When the Qi/Emotions and blood are blocked and not flowing smoothly symptoms such as endometriosis, blocked tubes, blood clots, premenstrual cramping and pain, and irregular menses can occur.
Now the question is how are your emotions? I will cover how emotions affect menstruation, reproductive cycle and fertility later on.
CLEANSING JUICE:
Organic Celery, Organic cranberry/pomegranate, Organic apple, Organic Carrots, 1/2 cup of pineapple and Ginger. Juice and drink
CLEANSING TEA:
Organic Dandelion, Nettle, Raspberry Leaf(This will also tone your uterus), Burdock, Ginger(fresh if possible), Dong Quai and Red Clover. Find those herbs or single herb tea from vitacost add each tea bag to teapot with water and dilute with 16 oz of hot water and drink. Or purchase herbs from mountain rose herbs add 1/2 teaspoon of each herb to hot water, allow to steep for 20 minutes and drink. Or purchase the women's herb tea blend from
here
BACTERIA FIGHTING HERBS: These herbs are essential to help remove any bacteria blocking the fallopian tubes and causing inflammation especially with cysts/fibroids/endometriosis.
Calendula, Cinnamon Stick, Oregano, Ginger and Echinacea. Make a tea with 1-2 of these and drink daily.
CLEANSING VEGETABLE SOUP:
Burdock Root(Most Chinese grocery stores sell burdock root it looks like cassava. Peel and cut up like potatoes. I would start small 1/2 a cup in soups at first. Don't go overboard with this), Organic Celery, 1/2 cup of quinoa, Onions, ginger, 2 tablespoon of dandelion leaves (also in most Asian or Chinese grocery stores) and wild salmon/oysters(add this for the men high in zinc and increases sperm count).
So take about 7 days taking the juice, tea and soup. Ensure you are drinking lots of water(lime/lemon in it) during these 7 days to help flush out toxing through your urination. You will find you are urinating more and that is fine.
4.
MALE SPERM BOOSTING FOODS
The key is eating foods high in vitamin c, a, e, selenium, zinc and antioxidants.
Oysters(highest in zinc get one from usa instead of made in china. They sell fresh oysters at most fresh seafood stores - add them to soups, some eat them raw with hot pepper sauce or stir fry with vegetables), brazil nuts(highest in selenium), Turkey, kale, turnip greens, mustard greens, asparagus, garlic, ginger, walnuts, ginseng American/Chinese, pineapples, banana, English cucumbers(from trader joes its very small but best), organic eggs, organic romaine lettuce, coconut water, gluten free brown rice spaghetti, spelt pasta, organic roma tomatoes, zucchini, oranges, organic apples, peppers, habanero(try to have them avid using too much hot sauce), pomegranates, avocadoes, broccoli, almonds, dark chocolate, brown rice (I love Uncle Ben's brown rice not too hard like other ones I have tried), Sesame seeds, Lamb(eat organic if possible), walnuts, cashew, mushrooms, chickpeas(you can get hummus dip at the grocery store and it contains garlic, chickpeas & sesame read the ingredients), lobster, red snapper, halibut, rockfish, any good fish(avoid tilapia or mackerel). . Oils - grapeseed use for cooking or frying. Grass fed unsalted butter add about 1 tablespoon for cooking also.
SAMPLE MALE MEAL 1
Breakfast: Make with grass fed unsalted butter 1 tablespoon should be fine. Omelette with diced kale, oysters, tomatoes, onions, dash of ginger, green peppers and avocadoes.
Snack: Pita Crackers or pita chips (get some from trader joes with plain sea salt) with 5 tablespoon of hummus dip.
Water - filtered or spring water with lime/lemon in it. Pomegranate juice or fresh juice made with (carrots, apples, celery).
Lunch: Sourdough bread( I love sourdough because of the fermentation process which is great for the body but any whole grain or food for life gluten free breads. Note the Ezekiel breads are great for men but not for women because of the soy.) Make a sandwich with toasted bread turkey meat a slice of tomatoes, slice of avocado and spread of hummus/Hampton creek just mayo. Serve with 1 banana or a smoothie.
Smoothie: Banana, blueberries/strawberries, almond milk and a little ginger.
Dinner: Brown rice topped with lamb stew( add tomatoes, burdock, ginger, garlic, onions) and serve with steamed stir fried (broccoli, kale, mustard greens or asparagus)
SAMPLE MALE MEAL 2
Breakfast: Cooked old fashioned rolled oats, kamut hot cereal by Bob's red mill, rolled spelt hot cereal, creamy rye flakes hot cereal, brown rice farina hot cereal. They are all by bob's red mill cost about $5 and can be found on vitacost.com. So cook with spring water(plain no lime or lemon) or almond milk sweeten with agave nectar. Serve with cut up fruit mix - watermelon, strawberries and blueberries. Another cereal alternative is a bowl of healthy dry cereal with almond milk.
Snack: Banana with almond butter, heathy cookies, healthy chips, veggie chips, nuts with healthy juice.
Water - filtered or spring water with lime/lemon in it. Pomegranate juice or fresh juice made with (carrots, apples, celery)
Lunch: Boiled yam or sweet potatoes with baked salmon and side of veggies. Or big bowl of salad with cut up turkey breast, avocados, tiny cherry tomatoes, sprinkle of sesame seeds/crushed up brazil nuts and balsamic dressing.
Dinner: Fufu made with (brown rice flour, teff flour, quinoa flour, kamut, spelt or dark rye) also called dumplings in Jamaican. Eat with lots of kale/mustard/turnip greens cooked with onions, touch of habanero, 1-2 tablespoon of palm oil/grapeseed oil add your choice of meat - fish/turkey/chicken/goat/lamb. You want your fufu to be about 1 cup and 3-4 cups of veggies with protein. Substitute fufu for spelt pasta/whole grain pasta/boiled or baked plantains.
4.
FEMALE FERTILITY FOODS:
Healthy foods in general but also targeting foods that will help build your uterine lining, reduce mucus, encourage blood flow to the uterus and healthy eggs.
Avoid soy products read your labels also most Chinese foods include soy sauce, avoid beef I eat beef twice or three times a month, alfalfa( they cause inflammation especially cause lupus, chia seeds, no ginseng only good for men.
Thin uterine lining are caused by tilted uterus, low blood flow to the uterus, fibroids, cysts, hormones, birth control medications, repeated use of clomid and so much more. So building a healthy uterus is essential.
Key foods to build uterine lining and help implantation of baby:
Pomegranate juice(highest in building uterine lining), red raspberry leaf tea(also second highest add a 3 drops of almond milk to reduce the tannins. Purchase at target in store, any grocery store, whole foods, and vitacost),
Pineapple Core - The core is the center of the pineapple. (great for implantation start adding them to smoothies before your ovulation period and when you ovulate. Stop using once you get pregnant), Organic Romaine Lettuce, Almonds, mustard greens, kale, turnip greens, avocado, cauliflower, broccoli, sesame seeds, hazelnuts, kiwi, grass fed butter, paprika, red chili, organic range free eggs, fresh herbs(oregano, basil, thyme, sage, parsley), boiled African/Caribbean yam(great high in progesterone which will help prevent miscarriage), oils to cook with - grapeseed oil, sunflower oil or safflower oil. Organic berries - strawberry, cranberry, blueberries, raspberries and blackberries eat with hot cereal or make into a smoothie.
Healthy foods: grapefruit, wild salmon or smoked fresh salmon(very necessary for those with cysts/pcos/fibroids/endometriosis due to the healthy fats to help reduce growths), zucchini, grass fed lamb, rage free chicken, organic carrots, oysters, banana, millet, organic apples, English cucumbers(from trader joes its very small but best), organic eggs, tomatoes, oranges, peppers, habanero(try to have them avid using too much hot sauce), pomegranates, avocadoes, broccoli, almonds, dark chocolate, brown rice (I love Uncle Ben's brown rice not too hard like other ones I have tried), Sesame seeds, walnuts, pumpkin seed, cashew, mushrooms, chickpeas(you can get hummus dip at the grocery store and it contains garlic, chickpeas & sesame read the ingredients), lobster, red snapper, halibut, rockfish and any good fish(avoid tilapia or mackerel). decaf green tea (avoid once pregnant as it reduces folic acid in body) Grass fed unsalted butter add about 1 tablespoon for cooking also.
SAMPLE MEAL 1:
Start with a glass of spring water with lime/lemon before breakfast. And a hot tea of red raspberry leaf.
Breakfast: Make with grass fed unsalted butter 1 tablespoon should be fine. Omelet with diced cauliflower, smoked salmon, tomatoes, onions, dash of ginger, green peppers and avocadoes. Serve with sourdough bread and a cup of milk or almond or nut milk(necessary for those suffering from cysts/fibroids/endometriosis)
Snack: Pita Crackers or pita chips or gluten free crackers(get some from trader joes with plain sea salt) with 5 tablespoon of hummus dip.
Water - filtered or spring water with lime/lemon in it. Pomegranate juice or fresh juice made with (carrots, Pineapple Core - The core is the center of the pineapple not the flesh, apples, celery).
Lunch: Turkey wrap with turkey meat a slice of tomatoes, slice of avocado and spread of hummus/Hampton creek just mayo. Serve with 1 banana or a smoothie.
Smoothie: Banana, blackberries/strawberries, pineapples, almond milk and a little ginger.
Dinner: Brown rice/jollof rice/fried rice(made with uncle bens brown rice) topped with lamb/fish/goat/vegetables stew( add tomatoes, burdock, ginger, garlic, onions) and serve with steamed stir fried (broccoli, kale, mustard greens or turnip greens)
SAMPLE MEAL 2:
Start with a glass of spring water with lime/lemon before breakfast. And a hot tea of red raspberry leaf.
Breakfast: Cooked old fashioned rolled oats, kamut hot cereal by Bob's red mill, rolled spelt hot cereal, creamy rye flakes hot cereal, brown rice farina hot cereal. They are all by bob's red mill cost about $5 and can be found on vitacost.com. So cook with spring water(plain no lime or lemon) or almond milk sweeten with agave nectar. Serve with cut up fruit mix - watermelon, strawberries and blueberries. Another cereal alternative is a bowl of healthy dry cereal with almond milk. Whole grain bagel with light cream cheese spread and fresh wild smoked salmon.
Snack: Unsalted plantain chips, veggie chips, almonds and banana, 1 cup of healthy popcorn mixed with nuts, pita chips.
Water - filtered or spring water with lime/lemon in it. Pomegranate juice.
Lunch: Sandwich meat a slice of tomatoes, slice of avocado and spread of hummus/Hampton creek just mayo. Serve with 1 banana or a smoothie. Stir fried rice with veggies and protein(wild salmon, grass fed lamb, free range chicken or turkey breasts).
Smoothie: Banana, blueberries, Pineapple Core - The core is the center of the pineapple, almond milk and a little ginger. Or Fresh juice with organic carrots, pineapples, ginger, apples and English cucumbers.
Dinner: Pasta topped with tomato sauce/any good sauce or herbs and serve with steamed stir fried (broccoli, kale, cauliflower, mustard greens or turnip greens) . Fufu made with (brown rice flour, teff flour, quinoa flour, kamut, spelt or dark rye) also called dumplings in Jamaican. Eat with lots of kale/mustard/turnip greens cooked with onions, touch of habanero, 1-2 tablespoon of palm oil/grapeseed oil add your choice of meat - fish/turkey/chicken/goat/lamb. You want your fufu to be about 1 cup and 3-4 cups of veggies with protein. Substitute fufu for spelt pasta/whole grain pasta/boiled or baked plantains.
Other Lunch/Dinner Samples: Spaghetti squash with pesto, mushrooms and onions, and a baked parmesan+nut crusted chicken, Baked salmon with quinoa and roasted asparagus. Acorn squash stuffed with quinoa and veggies, and a side of baked chicken or fish.
Cycle Days 1-13
In addition to eating healthy foods, concentrate on these below during cycle day 1-13 first half of your cycle.
- 6oz pomegranate juice mixed with 4oz spring water with lemon/lime: 1x/day, usually with dinner
- 6oz red raspberry leaf tea/ bacteria fighting tea/womens tea: 2x/day, mid-morning and mid-afternoon (this keeps me from grabbing a coffee during these times of day. It’s just a warm, cozy, herbal tea. I sweeten with local honey or agave nectar). Rotate between those teas on cycle 1-13. Cycle day 1 is when your period starts.
- Eat Yam African or Caribbean yams. yams should only be eaten in the first half of the menstrual cycle, from menstruation until ovulation. After ovulation, don’t eat lots of yams. wild yam taken in the first two weeks of a menstrual cycle improves fertility by converting diosgenin into two other hormones essential for ovulation, luteinizing hormone and follicle-stimulating hormone.
- Add cinnamon to hot cereals especially for those with pcos or cysts.
Do a fertility massage is after the menstrual phase till ovulation phase (From day 6 to 14).
Cycle Days 13-30
* 10oz fresh juice organic carrots, ginger, 1 cup Pineapple Core - The core is the center of the pineapple not the outer part, and apples 1x/day, usually with lunch or dinner
*
Entire Cycle/Daily
- 400iu Vitamin E: 1x/day, mid-morning
- Vitamin B Complex: 1x/day, mid-morning
- Folic acid once a day
FYI ON PINEAPPLES FOR IMPLANTATION:
Eat the "Center thick middle part" and not the flesh around it.
If you are taking baby aspirin, a blood thinner, remember that pineapple is also a mild blood thinner and too much could lead to miscarriage. Ask your doctor before taking both.
Don’t start eating pineapple until after ovulation as it can actually inhibit pregnancy if taken too early as the acidity of pineapple can effect cervical mucous.
Cut up a whole pineapple, cut the CORE "CENTER MIDDLE PART" into 5 pieces and eat once piece daily starting the day after ovulation/IUI/IVF transfer.
If you don’t have a fresh core, eat one cup of pineapple meat a day once a day starting the day after ovulation/IUI/IVF transfer.
Canned pineapple has been heated which destroys the Bromelain so you have to eat fresh pineapple
Stop eating pineapple after a positive pregnancy test.
Supplements:
While I'm not a fan of supplements. I would recommend taking just vitamin e, vitamin b complex and folic acid. This can be taken by both the men/women. I avoid taking vitamins because I find my body doesn't really break down the iron so I just take those supplements and ensure I eat lots of healthy foods. L-Arginine is another supplement which may help improve fertility by increasing the production of nitric oxide. Nitric oxide dilates blood vessels and helps to increase blood flow to the uterus, ovaries, and genitals. Men or women.
Safe Sex Lubricant:
Easiest way is drinking lots of water or grapefruit juice! Yes! lol it works 1 cup daily and you will be swimming in cervical mucus. Why is cervical mucus necessary? It helps the sperm travel from the vagina to the uterus, fallopian tube to meet with the egg. The more alkaline your CM(Cervical mucus is the more easier for conception), citrus fruits - lemon, lime, orange, grapefruit, green veggies and less dairy/cow meat/sugar & processed foods. Avoid grapefruit if on any blood thinner or any medication that can interfere with it.
I would stay away from ky jelly or oils if you are dry down there and it hurts. I find foreplay helps and also using sperm friendly lubricants such as; pre seed, samsar conceive plus, yes baby lubricant. Any of those will help you feeling not so tight and ph water based. I do use pre seed when I feel dry but any of those listed works.
If you think your cervical mucus is too thick, expectorant cough medicine can help make it thinner. Your choice of syrup will depend on where you live, but make sure the active ingredient is
guaifenesin (ask at your local pharmacy or online). Use it only during the last few days 3 days before ovulation, and do not take more than the recommended daily dose indicated on the package.
TIPS TO AVOID MISCARRIAGE:
Doing all listed above helps with miscarriage. Also Herbs or supplement below can help. Select one herb or supplement at a time. Consult with a physician before using.
Vitex
Vitex (Chaste Tree berry) has been traditionally used by midwives and herbalists in the first trimester of pregnancy to prevent miscarriage associated with low progesterone due to corpus luteum insufficiency. It can also be used in conjunction with progesterone cream.
While Vitex can be used to help with a threatened miscarriage due to low progesterone levels, it is best to begin taking it at least 3 months prior to conception. Also, we feel it is best to consider progesterone cream use to help maintain stable progesterone levels once pregnancy has occurred. Working with a healthcare practitioner once you are pregnant to help you keep your progesterone levels up is the wisest option at that point. Should you desire to continue using Vitex into pregnancy, please only do so under the supervised care of a skilled herbalist or midwife trained in herbal medicine.
Cramp Bark (Viburnum opulus)
Used traditionally as a preventative for recurrent miscarriage, this herb has been shown to reduce spasm of the uterine muscles and ovaries. Cramp bark works to relieve uterine irritation, relax the muscles, with specific action on the uterus. This herb slowly relaxes the nervous system as well. This combination of actions may help prevent miscarriage in women with a history of miscarriage.
A teaspoon with 2 cups of hot water, steep remove herbs and drink.
Low progesterone during pregnancy may be a common cause of recurrent miscarriages. Progesterone is responsible for creating a healthy environment in the womb by creating and maintaining a healthy uterine lining. It also may reduce the chances of blood clots and immune system responses to the fetus as a foreign substance. It is
the pregnancy hormone.
If you feel this might be your situation try to get your hormone levels tested before using progesterone cream, then get tested again to make sure your levels are high enough.
Maca is a nourishing food for the endocrine system, aiding the pituitary, adrenal, and thyroid glands (all involved in hormonal balance.) Maca has the ability to affect key hormones in both women and men without containing hormones itself.
Could you be zinc or vitamin e deficient?
Zinc and vitamin e is the most important mineral for the reproductive system when you want to prevent miscarriage. Zinc deficiency among many other things, impairs body’s ability to properly maintain pregnancy in women and produce healthy sperm in men.
DO A FERTILITY/WOMENS MASSAGE:
It should be practiced by all women not just those trying to conceive. Especially for those with fibroids, pcos, cysts and endometriosis.
Before commencing any of the massages, make sure your bladder is empty (you don’t feel like urinating)Also if you are eating before the massage, eat light meal and use a light oil for massage.
Regularly receiving fertility massage provides many benefits for the reproductive system. Some of the benefits are:
- Helps to reposition a tilted uterus
- Promotes hormonal balance and helps with blocked fallopian tubes
- Massage helps to break up scar tissue
- Helps to bring fresh blood to the uterus
- Helps to reduce stress & stress hormones
- Increases circulation to the uterus & cervix
- Improves endocrine system communication
- Encourages the liver to get rid of excess hormones
- Promotes hormonal balance by strengthening the hormonal feedback loop
- Helps the body to rid itself of old stagnant blood, clots and tissues
Is a fertility massage right for you? if you answer yes to any of the below then yes.
Are you experiencing any of the following?
This is how your reproductive system looks like so light massage those areas
SEE BELOW ON AREAS TO DO MASSAGE WHERE THE ENTIRE HANDS ARE SHOWING
You want to massage the lower part of your belly button lightly anti clockwise including the sides. From where you see the tip of her thumb to the lower parts where her fingers are all that area.
Fertility Massage and Menstrual Cycle
The average length of
female menstrual cycle is about 28-30 days.
These entire duration can be divided into four phases which are highlighted below:
- Menstrual phase (From day 1 to 5)
- Follicular phase (From day 1 to 13)
- Ovulation phase (Day 14)
- Luteal phase (From day 15 to 28)
For women Trying to Conceive, Fertility massage should not be done during the luteal phase. This is to avoid the risk of miscarriage incase implantation occurs immediately after ovulation.
The best time for a fertility massage is after the menstrual phase till ovulation phase (From day 6 to 14).
This is because the egg is produced, developed and released during this time, and self fertility massage can help direct regular supply of oxygenated blood and even distribution of hormone towards the reproductive area.
Women who are not trying to conceive but are only preparing their body can engage in self fertility massage anytime during the menstrual cycle
EXCEPT during the menstruation.
Femoral Fertility Massage Technique
This type of massage increases the blood flow to the pelvic organ providing extra nourishment to the uterus and ovaries
Massage of the femoral artery around the pelvic region is completely natural and is a technique that women can use without any external aid to boost their fertility and handle their menstrual cycles better.
- Press down on the area between your thigh and your lower abdomen around your pelvic region with your both thumbs as shown above
- Cover the area with the tips of the fingers and hold down with fairly heavy pressure to cease the blood flow in 30 – 40 seconds.
- The pressure increases and forces the blood back into the pelvic region nourishing the organs.
- Then in Releasing your fingers (pressure) you will feel a warm sensation run down your legs to the extremities.
- Repeat on the opposite side.
- Perform the massage three times on each side, twice a day, from when your period finishes and up to ovulation.
I hope I provided enough free resources to boost your chance of fertility. Feel free to leave a comment below and send me a message.
