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Fertilité et alimentation : comment booster sa fertilité ?-Gapianne
alimentation

How to boost your fertility naturally: 6 tips

Are you looking to get pregnant? To answer this question, we interviewed Pauline Benaroch, dietitian nutritionist, expert in nutrition with future and young mothers . Pauline is also a specialist in female fertility and diet, it is in this context that we asked her our questions today. She gives you her golden advice to boost ovulation and increase the chances of having a child .

fertility diet: what food to get pregnant

Pauline Benaroch

To get pregnant, protect yourself from endocrine disruptors

We know that endocrine disruptors play a very harmful role in fertility. So how to protect yourself from it?

Simple gestures to promote fertility:

  • By airing the house regularly: open the windows wide at least 15 minutes and twice a day
  • By favoring certified cosmetic products without endocrine disruptors (thanks to the application: Yuka that we use a lot at Gapianne)
  • By using neutral household products : white vinegar, Marseille soap and baking soda
  • By practicing regular physical activity to allow your body to function well
  • By washing new clothes well or by favoring second-hand purchases (endocrine disruptors are not as present)
  • By avoiding sanitary pads such as tampons (unless they are organic; like those from Jho for example sold at Gapianne ) , but otherwise favor the cup or menstrual panties .

Pay attention to the foods you eat daily to increase your fertility:

  • By consulting the interactive water quality map . If you live in one of the few municipalities served by water contaminated with pesticides, prefer bottled water
  • By favoring small fish at the beginning of the food chain . Avoid large fatty fish rich in mercury (tuna, swordfish)
  • By favoring glass containers, stainless steel and cast iron
  • By avoiding plastic (do not heat the plastic!)
  • Using a stainless steel saucepan or kettle rather than a plastic kettle to boil water
  • By limiting the plastic film
  • By consuming organic foods as much as possible (animals and plants) to avoid pesticides, antibiotics, etc. In this regard, it is also better to consume less meat and fish which are stuffed with antibiotics. Choose a diet based on vegetables, starchy foods, legumes, but always organic .
  • By reducing the consumption of processed foods
  • By limiting chewing gum with BHA (E320) or BHT (E321)

What foods increase the chances of getting pregnant?

Dietary supplements to boost fertility

Let's start by addressing the topic of methylation .

Methylation is a vital metabolic process. It takes place constantly in all the cells of our organism at a frantic rate (up to a billion times per second). It allows in particular the normal expression of genes (essential in pre-conception!!), membrane fluidity, the production of neurotransmitters (adrenaline, etc.), the detoxification processes of the liver and in particular estrogens (as well as pollutants and medication).

You are going to tell us, and so how do we go about it?

  • By taking folic acid (B9) food supplements in preconception (and also during pregnancy for that matter!)

And on the plate:

  • We want to see vitamin B12 : in animal proteins but favor supplements like VEG1
  • Zinc : seafood, meat, legumes, wheat germ
  • Vitamin B6 : meat, fish, liver, brewer's yeast, legumes
  • Vitamin B9 : green leafy vegetables (Brussels sprouts, spinach, asparagus, etc.), wheat germ
  • Choline : egg (with runny heart), beets, spinach, quinoa

Regulate your blood sugar to solve the fertility problem:

  • With a protein and fatty breakfast
  • By promoting meals with a low glycemic load : whole or semi-whole grains, legumes, good fats
  • By limiting foods with a high glycemic index: sugary products, white cereals, white bread, etc.
  • To reduce the glycemic load of a meal, add: fibres, good fats, proteins, resistant starches, avoid overripe fruits, cook starchy foods "al dente".

By limiting oxidative stress

  • Consume foods rich in antioxidants
  • Vitamin E:
  • oilseeds (almonds, walnuts, hazelnuts, etc.), seeds (flax, sunflower, squash, etc.)
  • Wheat germ oil, avocado
  • Vitamin C: fresh and raw fruits, fresh or frozen parsley (+++), raw vegetables
  • Vitamin A: cod liver, butter, cheese
  • Caroteinoids:
  • Beta carotene: carrot, apricot, mango
  • Lycopene; tomatoes, watermelon, red pepper, grapefruit
  • Lutein: spinach, green cabbage, squash, egg yolk
  • Zeaxanthin: Kale, Kale, Parsley, Avocado, Spinach
  • Cryptoxanthin: tangerine, orange, papaya, avocado, corn
  • Polyphenols
  • Blueberries, red fruits, grapes, wine
  • Soy and derivatives
  • Coffee tea, apples, plums, cherries
  • Grape, wine, peanut, cocoa, blackberry, pomegranate
  • Green and black tea
  • Turmeric
  • Selenium: brazil nuts (2/day)

Take care of your microbite

Food sources of resistant starches (7 to 12g/d)

  • Cook then cool these foods for 6 hours in the refrigerator and eat them cold or just reheated (without restarting the cooking).
  • Legumes: beans, lentils, peas, broad beans => 2 to 6g of AR/100g CR (AR = Resistant Starches and CR = cooked then cooled)
  • Cereals: rice, pasta => 2 to 4g AR/100g CR
  • Tubers: sweet potatoes, potatoes => 1 to 3g/100g CR
  • Not too ripe bananas 4g AR/100g CR

Foods rich in beta-glucan

  • Barley, oats, rye (flaked)
  • Mushrooms, but especially shiitake, maiitake, oyster mushrooms

Foods sources of soluble fiber

  • Fructane: garlic, chicory root, dandelion, Jerusalem artichoke, onion, salsify, cooked wheat, artichoke, asparagus, dried banana
  • Peas, Brussels sprouts, sweet potato, carrot, beetroot, turnip, green pepper, leeks
  • Avocado, raspberries, apricot, kiwi, pear, orange, banana, mango, peach, strawberry, apple (fresh or stewed), grapefruit, pomelos

Foods rich in polyphenols

  • Very rich: red fruit, legumes (lentils, peas, beans), various nuts (30g/d min), figs, dates (x3), dark chocolate 70%, spices, aromatic herbs
  • In general: fruits, vegetables, legumes, oilseeds

Consume foods rich in probiotics

  • Yogurts
  • Kefir
  • Sauerkraut and fermented vegetables (ex: Kimchi)
  • Tempeh
  • Miso
  • Kombucha
  • Aged cheese like cheddar
  • Possibly take probiotic cures

How to boost a man's fertility?

To boost a man's fertility , it is important to understand that sperm quality is paramount. It is therefore recommended to monitor the diet by favoring foods rich in nutrients and trace elements (vitamins C, E, zinc, selenium, etc.). You can take a blood test to find out if you have any deficiencies . Besides, our diet tips to boost fertility in women also apply to men .

The testicles are also essential for the production of sperm and must be kept at a temperature below 37°C. It is therefore recommended to favor loose clothing and not to expose yourself to excessive heat sources (such as saunas or hot baths). Also avoid putting your phone full of waves in the front pockets of your pants. We hear that often, but that's because it's true!

Regular physical activity and smoking cessation are also recommended to improve sperm quality. In men, a healthy lifestyle and rapid management of health problems can therefore improve fertility and sperm quality.

Boost your female fertility with boosts

Use a fertility lubricant during sex

In addition to a healthy diet and lifestyle, there are other solutions to boost female fertility and facilitate conception.

At Gapianne, we recommend fertility lubricants like the one from ferti.lily . It is made from natural ingredients that mimic the properties of cervical mucus that promote sperm survival and motility. We don't always know it, but many intimate lubricants are spermicidal. So thanks to this intimate gel, you preserve the quality of sperm and facilitate the passage of sperm into the vaginal canal.

The naturally designed cup to insert after intercourse

Ferti.lily also offers a naturally designed cut without hormones . This medical device is introduced into the vagina to collect sperm and deposit it as close as possible to the cervix, thus increasing the chances of fertilization (+48% the chances of becoming pregnant within 3 cycles). This cup can be reused several times and does not require a medical prescription.

All these tips are obviously to be adapted little by little, as far as possible and with the aim of maintaining them over time. A few deviations do not negate all the benefits! For more information, you can consult your gynecologist.

Desire, libido is also an important point to address. You might as well be in the best conditions by boosting your sexual desire . Opt for Libido supplements or natural ginger and CBD infusions .

Thanks to Pauline for this sharing which will surely be very useful to all the people and all the couples who wish to have a child today. If you have any questions following this post, do not hesitate to write to us on hello @gapianne.com . We will be happy to answer them with the help of Pauline.

And for personalized support, do not hesitate to make an appointment with Pauline.

The subject of fertility is close to our hearts at Gapianne and we support all those who are going through difficulties in this children's project.

"Pauline Benaroch has been a dietitian nutritionist for 10 years and an expert in perinatal nutrition: before, during and after pregnancy. With the mission of providing unfailing support to women wishing to become pregnant, to expectant mothers and to young mothers. Through her consultations, she accompanies them in the different stages of their journey towards motherhood: the optimization of their fertility, their well-being during their pregnancy and their postpartum, the rebalancing of food or the control of the food diversification of their child. attentive and benevolent listening, Pauline helps women to disentangle the true from the false and above all to give them confidence in themselves and in their diet."

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