Three Easy Tips if You're Trying To Conceive

The way we nourish ourselves influences both our reproductive health and the health of our future baby. So much so that the three months before conception is often referred to as trimester zero, and is a great time for us to start focusing on our health and wellbeing in a holistic way. As we come into the most popular time in the UK to conceive, here are three top tips if you're trying to conceive. 

1. Give Your Oral Health a Boost  

The oral microbiome is having a moment, and for good reason. In 2000, the association between poor oral health and cardiovascular disease, stroke, diabetes, and adverse pregnancy outcomes was recognized (1), which is why scheduling a dental exam is high on our TTC checklist. Why? Because chronic inflammation in the mouth can lead to an increase in inflammatory markers in the bloodstream, which can both affect our immune response and add to our overall burden of inflammation. Additionally, the mouth can act as a reservoir to harmful bacteria, which, if they enter the bloodstream, can potentially affect various aspects of systemic health. (2) We also know that chronic inflammation = chronic stress on the body, which is something we want to avoid when planning for pregnancy.  

2. Prenatal Supplements are not Just for Pregnancy 

Last year the Nipper Study revealed that 90% of women have low or deficient levels of essential nutrients for reproductive health. Whilst the headlines were shocking, it’s not the only study suggesting that micronutrient status is important. The latest UK National Diet and Nutrition Survey results revealed that our of 1600 women in the study, those between the ages of 20-40 didn't meet the recommended intake of Folate, Iron, Magnesium, Potassium, Zinc, Selenium, Iodine, Copper and more. (3) It can be so challenging to get what we need from food, and that’s before we consider nutrient depletion from things factors like stress, which is why supplementation to support fertility and pregnancy is a blanket recommendation for those TTC.  

3. Choose Nutrient Dense Proteins 

Thanks to the blood sugar revolution, more people are aware of how important it is for a healthy metabolism. During pregnancy, what we eat, and protein in particular, becomes even more important, so if you’re trying to prep for pregnancy, swapping to nutrient dense proteins has a variety of benefits. Let’s dive a little deeper. Nutrient dense proteins are protein sources that also deliver other core nutrients for health and fertility – like fibre, Omega 3 fats, Vitamin A , Zinc and more. Great examples of these proteins include: 

- Fatty fish: rich in Omega 3 fats, Zinc, Selenium, Iodine 
- Grass fed beef: Iron, Vitamin B12, Vitamin B6, Vitamin B3, and Zinc.  
- Beans + lentils: loaded with Fibre, Potassium, Magnesium, and Folate  
- Chicken breast: rich in Vitamin B12, Vitamin B6, Selenium and Phosphorus.  
- Nuts + Seeds: which contain a little of everything, including healthy fats, fibre, minerals (like magnesium and potassium), the B Vitamins, and Vitamin E.  

So, what is nutrient poor protein? This will include the more heavily processed proteins, like protein bars, sausages, flavoured yogurts, processed cheeses, soy sausages, and ‘junky’ protein powders. For those who prefer to eat less meat, protein powders can be a staple, so don’t get us wrong, they can still feature in a healthful diet but be mindful of lower quality varieties that are loaded with sugars, artificial sweeteners, preservatives and fillers.   

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Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner. 

REFERENCES

1. Khanna SS, Dhaimade PA, Malhotra S. Oral Health Status and Fertility Treatment Including IVF. J Obstet Gynaecol India. 2017 Dec;67(6):400-404. doi: 10.1007/s13224-017-1025-0. Epub 2017 Jun 20. PMID: 29162952; PMCID: PMC5676574. 

2. American Dental Association. Oral-Systemic Health.September 11th 2023.  https://www.ada.org/resources/ada-library/oral-health-topics/oral-systemic-health#:~:text=Significant%20associations%20between%20oral%20health,rheumatoid%20arthritis%2C%20and%20several%20cancers. 

3. Derbyshire E. Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey. Front Nutr. 2018 Jul 19;5:55. doi: 10.3389/fnut.2018.00055. PMID: 30073167; PMCID: PMC6060686.