Foods for Fertility: The TCM Approach to Boost Chances of Conceiving
On your journey to increase fertility, naturally, an important thing to remember is that food is medicine. Eat as purely as possible. There is a Traditional Chinese Medicine (TCM) saying: a woman’s reproductive organs hangs off her digestion like a bell. Maintaining optimal digestive function when treating any gynecological condition is a foundational approach in TCM because the foods we eat create our blood. The health of our blood is intimately linked to the health of our reproductive organs and is expressed in the quality of our menstrual cycle. The following guidelines will ensure that your body has the nutrients it needs to thrive and an abundance of anti-oxidants to detoxify and combat stressors that may impact reproductive health.
The following guidelines for a healthy diet are based upon ancient TCM practices but I am also integrating modern knowledge about food safety in our modern world.
FOR OPTIMAL FERTILITY
It is recommended that BOTH PARTNERS FOLLOW AN ORGANIC, WHOLE FOOD DIET and avoid additives, preservatives and chemicals such as artificial sweeteners.
FIND ALTERNATIVES TO SWEET DRINKS & SODAS
Instead of swinging by SWIG for your soda fix, try good ol’ water (in a glass bottle and not plastic) or a fresh pressed green juice like THIS ONE FROM TJs
If you need fizzy effervescence to satisfy your soda fix then get a soda machine like THIS ONE ON AMAZON and sweeten your homemade bubbly water with fresh organic juices. You could also make an ORGANIC CARAMEL SIMPLE SYRUP for a more “cola” experience. No sugar is best! But if you MUST have the flavor to just enjoy life (which is always most important) then a pure and organic sweetener used sparingly is a better approach than an off-the-shelf cola that is chock-full of ingredients you MUST avoid for optimal fertility.
LIMIT MEATS & FISH - ALWAYS BUY THE BEST
It is also advisable that both partners avoid meats that have been treated with hormones or wild fish that contains high levels of heavy metals and mercury. To ensure you get high quality meats:
source your products from local coops or a great family butcher like SNIDER BROS MEATS in Holladay, UT
source from businesses like WILD PASTURES, that only supplies high-quality organic, grass-fed meats
no cured meats, no bacon etc
no fish - in this day and age, the chances of you being able to source healthful fish is very low due to pollution, poor farming standards and disease - but don’t worry! You can get Omega-3s other ways - flax seeds, walnuts and FATTY-15
AVOID STRESS & EAT NUTRIENTS THAT ARE DEPLETED BY STRESS
Make sure your diet is high in calcium, magnesium, phosphorus, potassium, and vitamins B and E. These nutrients are easily depleted by stress. Some great sources of these nutrients that you can incorporate include:
Tahini instead of Peanut Butter. You can get 10% of your daily calcium needs in 2 tbsp of Tahini - it’s made from ground sesame seeds
Tofu made with calcium sulfate contains 683 mg, or 53% of the DV, per 3.5 ounces (100 grams) of calcium. Instead of scrambled eggs - try a Tofu scramble in the morning.
Almonds, cashews, lentils, chickpeas, Nutritional Yeast all provide these nutrients so add some of each every day!
Maca is an anti-oxidant and adaptogen powerhouse! Maca's adaptogenic properties may help regulate estrogen and progesterone levels, potentially improving ovulation and menstrual cycle regularity. Maca's antioxidant content may offer protection for eggs and sperm cells against oxidative stress. Maca may also improve sexual desire in women. I love THIS ORGANIC CACAO & MACA DRINK - blend this with hot oat milk and have it nightly
EAT ABUNDANT FRUITS AND VEGETABLES - 30 EVERY WEEK
A great rule of thumb is to eat a whole rainbow every day and eat a variety of 30 different fruits and vegetables weekly. This approach has been shown to greatly improve health and longevity of the gut biome like in THIS LANDMARK STUDY. Other studies have also found remarkable effects from following a diet that includes 30 servings of 30 fruits and vegetables weekly:
improves egg quality
reduces inflammation
In TCM, sprouting foods and foods that are “yin” are particularly useful because they contain the energy of growing life. Eggs and tubers are excellent examples of yin foods. Generally raw sprouts are a safe food but if you have compromised immunity then I recommend SPROUTING YOUR OWN AT HOME where you can control food safety rather than buying them from a grocery store.
Always wash your fruits and vegetables
Lightly cook all fruits and vegetables
If eating Raw foods then add a “hot property” to aid digestion: garlic, apple cider vinegar, peppers
Foods rich in anti-oxidants that will help you reach “rainbow” status include: blueberries, cherries, black plums, prunes, apple, apricots, melon, asparagus, kale, spinach, romaine lettuce, avocados, bananas, artichokes, broccoli, cauliflower, dark leafy greens, sea weed, blackberries, strawberries, carrots, papaya, swiss chard, collard greens, peppers, beets, squash, purple potatoes, sweet potatoes, fennel, onion, cucumber and parsley - more than 30!
AVOID CAFFEINE / COFFEE & DRINK TEA INSTEAD
A Yale University School of Medicine study found that the risk of infertility was 55% higher for women drinking 1 cup of coffee per day, 100% higher for women drinking 1 and 1 – 3 cups, and 176% higher for those drinking more than 3 cups of coffee per day.
Teas that are excellent for fertility:
Goji Berries
Raspberry Leaf
Dandelion Root
White & Green Teas
Nettle Leaf
Red Clover Flowers
Ginger
AVOID ALCOHOL & SUGAR
Female Fertility: Alcohol can negatively affect egg quality and quantity, potentially leading to irregular menstrual cycles and difficulties with ovulation and implantation. It can also disrupt hormone levels, including estrogen and testosterone, which can interfere with menstruation.
Male Fertility: Alcohol consumption can lower testosterone levels and reduce sperm quality and quantity.
General Risks: Alcohol can also affect sleep quality, which in turn can impact fertility. Excessive alcohol consumption can be detrimental to both male and female reproductive health.
Sugar's Impact:
Insulin Resistance: High sugar intake can lead to insulin resistance, which can disrupt hormone balance, particularly in women with PCOS.
Ovulation: Elevated insulin levels can interfere with egg maturation and ovulation.
General Risks: Excessive sugar consumption can contribute to weight gain, which can further impact fertility, especially in women with PCOS.
EAT WITH A JOYFUL SPIRIT
Take time to savor your food. Slow down and smile. This will improve digestion and your peace of mind.