Cypriot Courgettes with Eggs Recipe – A Fertility-Boosting Mediterranean Dish
When trying to conceive, nutrition can make a big difference. The Mediterranean diet is one of the most recommended eating patterns for fertility, thanks to its focus on fresh vegetables, healthy fats, and high-quality proteins. One traditional dish from Cyprus, Courgettes with Eggs (Kolokithakia me Avga), is not only simple and delicious but also rich in nutrients that support reproductive health.
In this article, you’ll find:
The traditional Cypriot recipe for Courgettes with Eggs
The fertility benefits of courgettes (zucchini)
The fertility benefits of eggs
How this dish supports hormone balance, egg health, and overall fertility
Cypriot Recipe: Courgettes with Eggs
This classic Cypriot dish is light, nourishing, and quick to prepare – making it a perfect fertility-friendly meal.
Ingredients (serves 2–3)
3 medium courgettes (zucchini), thinly sliced
3–4 free-range eggs
2 tbsp extra virgin olive oil
1 small onion (optional), finely chopped
Fresh parsley, chopped
Sea salt and freshly ground black pepper
Method
Heat olive oil in a frying pan over medium heat.
Add onion (if using) and sauté until soft and golden.
Stir in courgette slices and cook for 8–10 minutes until tender.
Beat the eggs in a bowl, season, and pour over the courgettes.
Stir gently until the eggs set into a soft scramble.
Garnish with parsley and serve warm.
👉 This recipe pairs beautifully with wholegrain bread or a crisp green salad.
Fertility Benefits of Courgettes (Zucchini)
Courgettes are a fantastic vegetable to include in a fertility diet. Here’s why:
High in antioxidants: Vitamins C and carotenoids protect reproductive cells from oxidative stress.
Supports hormone balance: Low glycemic load helps regulate blood sugar and insulin – key for ovulation and fertility.
Rich in folate: Crucial for DNA synthesis, egg quality, and early pregnancy development.
Hydrating & gentle on digestion: Helps maintain fluid balance and supports a healthy gut microbiome.
Fertility Benefits of Eggs
Eggs are a well-known fertility superfood, especially when sourced from pasture-raised hens. Their benefits include:
High-quality protein: Essential for hormone production and reproductive cell health.
Choline: Important for early brain development and reducing inflammation linked to infertility.
Vitamin D and B12: Both play a role in hormone regulation, implantation, and overall reproductive health.
Healthy fats: Support hormone synthesis and balance.
Why Courgettes with Eggs is a Fertility-Friendly Meal
This traditional Cypriot recipe combines two powerhouse fertility foods: courgettes and eggs. Together, they provide:
Antioxidants to protect egg and sperm cells
Protein and healthy fats to balance hormones
Folate and choline for reproductive health and early pregnancy support
It’s a light, nutrient-dense dish that aligns perfectly with the Mediterranean fertility diet – simple, fresh, and nourishing.
Final Tip for a Fertility Boost
Serve this dish with:
A side of leafy greens (rich in iron and magnesium)
A squeeze of fresh lemon (to enhance iron absorption and add vitamin C)
A drizzle of extra virgin olive oil (for heart and hormone health)
Adding this traditional Cypriot Courgettes with Eggs recipe to your weekly meals is a delicious way to support your fertility naturally, while embracing the wholesome principles of the Mediterranean lifestyle.
Nourish to Flourish: Fertility-Boosting High-Protein Breakfast Flan Recipe
When trying to conceive, what you eat can significantly impact your reproductive health. This high-protein breakfast flan is a delicious, fertility-focused recipe designed to nourish your body from the inside out. Whether you enjoy it as a warm breakfast or a chilled dessert, every ingredient in this dish plays a supportive role in your fertility journey. Watch here for a quick one minute video on how to cook it
Why This Flan Supports Fertility
Let’s break down the science behind this simple but powerful recipe:
🥚 High Protein = Hormone Harmony
Greek yoghurt and eggs are rich in high-quality protein, which helps stabilize blood sugar and reduce cortisol spikes—the stress hormone that can interfere with ovulation and hormone balance. High-protein meals also keep you full for longer, preventing blood sugar crashes that lead to cravings and inflammation, both of which can disrupt reproductive hormones.
🍯 Natural Sweetness Without the Sugar Crash
This flan is naturally sweetened with honey, which offers a gentler glycemic load compared to refined sugars. That means you’re getting energy without the insulin spike—important because imbalanced insulin can throw off your menstrual cycle and fertility hormones like LH and FSH.
🍇 Antioxidants for Egg & Uterine Health
The raspberries (or other tart berries) are loaded with antioxidants, especially vitamin C and anthocyanins. These compounds help protect egg cells from oxidative damage and support a healthy uterine lining, which is crucial for implantation. They also help reduce inflammation, which is especially important for those dealing with PCOS, endometriosis, or other reproductive health conditions.
⚖️ Gut Health & Hormone Detox
The probiotics in Greek yoghurt support a healthy gut microbiome, which plays a role in metabolizing estrogen and detoxifying excess hormones—key factors for balanced cycles and optimal fertility.
The Recipe: High-Protein Breakfast Flan
Ingredients:
300g Greek yoghurt
3 tablespoons honey (plus extra to drizzle on top)
3 eggs
70g frozen raspberries (or other tart berries)
2 tablespoons cornstarch (you can add flour if needed to thicken)
A pinch of vanilla essence
Butter to grease the baking tray
Instructions:
Preheat your oven to 160°C (320°F).
In a bowl, whisk together the Greek yoghurt, honey, eggs, cornstarch, and vanilla essence until you have a thick, smooth custard consistency.
Gently fold in the frozen raspberries.
Pour into a greased baking dish or flan tin.
Bake for 20 minutes, or until the center is set and doesn’t jiggle.
Drizzle with a little extra honey and let cool before serving.
Why This Breakfast Works for You
Starting your day with protein, healthy fats, and antioxidants supports:
Hormonal balance
Egg quality
A healthy uterine lining
Reduced stress and inflammation
Long-lasting energy without sugar crashes
This is especially helpful if you're managing conditions like PCOS, endometriosis, irregular cycles, or simply want to support your body naturally while trying to conceive.
Final Thought:
Fertility isn’t just about what you cut out—it’s about what you add in. This flan brings together fertility-friendly ingredients in one comforting, satisfying dish. Try it as part of your morning routine, and give your body the nourishment it needs to thrive.
Male Fertility: A Natural Approach to Boosting Reproductive Health
Male fertility plays an equal role in conception—and yet it’s often overlooked. Studies show that male factors contribute to nearly 50% of fertility issues among couples seeking support from fertility clinics (Agarwal et al., 2015). Fortunately, simple changes in lifestyle and nutrition can dramatically improve sperm quality, even in men preparing for IVF, ICSI, or IUI.
Step One: Understand the Basics
What is a Semen Analysis?
A semen analysis evaluates three key parameters:
Volume: ≥ 1.5 ml
Count: ≥ 15 million sperm/ml
Motility: At least 32% should be progressively motile
Morphology: Minimum 4% should have normal shape
Source: World Health Organization (WHO) Guidelines, 2015
If results fall outside of these ranges, further tests such as sperm DNA fragmentation or antisperm antibody testing may be recommended.
What is Sperm DNA Fragmentation?
Sperm DNA fragmentation refers to breaks or damage in the DNA within sperm cells. While some fragmentation is normal, levels above 30% have been linked to infertility, miscarriages, and failed IVF cycles (Evenson & Wixon, 2006).
What causes sperm DNA damage?
Oxidative stress from inflammation or infection
Varicocele (enlarged veins in the scrotum)
Obesity and smoking
Frequent heat exposure (saunas, hot baths, prolonged sitting)
Nutritional deficiencies
Environmental toxins (e.g. pesticides, plastics)
Aging and diabetes
The Natural Approach: Lifestyle & Nutrition
Even if you’re undergoing fertility treatment, improving your health can improve the quality of the sperm used on procedure day. Here’s how to start:
The Fertility Diet for Men
Research shows that dietary patterns rich in antioxidants, omega-3 fatty acids, and plant-based foods are strongly associated with improved semen parameters and reduced DNA fragmentation (Salas-Huetos et al., 2018).
Foods to Focus On:
Abundant fruits and vegetables
Nuts and seeds as snacks
Lean fish, particularly oily varieties
Pulses and legumes
Whole grains
Limit processed foods, red meat, and fried foods
Key Nutrients That Improve Sperm Health
1. Zinc
Zinc is crucial for sperm formation, maturation, and motility. It’s also part of zinc-copper superoxide dismutase (SOD), a powerful antioxidant that protects sperm DNA.
Food sources: Meat, chickpeas, pumpkin seeds, cashews
Supplementation is often recommended during ART cycles
Note: PPI medications (for acid reflux) can reduce zinc absorption
Reference: Wong et al., 2002 (Fertility & Sterility)
2. Selenium
Selenium concentrates in the testes and supports glutathione peroxidase (GPX), an antioxidant enzyme that guards sperm from oxidative damage.
Top source: Brazil nuts (just 1 nut may meet daily needs)
Also found in meat, eggs, shellfish
Reference: Bleau et al., 2007 (Biol Trace Elem Res)
3. Vitamins C &
These work synergistically:
Vitamin C (water-soluble) protects against oxidative sperm DNA damage
Vitamin E (fat-soluble) stabilizes sperm membrane integrity
Clinical studies show both reduce DNA fragmentation and improve motility (Greco et al., 2005; Suleiman et al., 1996)
4. Omega-3 Fatty Acids
Essential for sperm membrane structure and fluidity, omega-3s improve motility, morphology, and protect against inflammation.
Eat oily fish twice a week (e.g., salmon, mackerel)
Consider supplements with at least 500mg EPA + DHA
Reference: Safarinejad, 2011 (Hum Reprod)
5. Vitamin D
Sperm cells have receptors for Vitamin D. Higher levels have been linked to better sperm motility and increased conception rates, especially in sunnier months.
Get tested before supplementing—excess can be toxic
Reference: Blomberg Jensen et al., 2011 (J Clin Endocrinol Metab)
Lifestyle Tips to Boost Male Fertility
Exercise Regularly
Brisk walking, swimming, and strength training improve insulin sensitivity and hormone balance.
Avoid prolonged sitting and excess weight around the abdomen.
Reference: Vaamonde et al., 2012
Avoid Heat Exposure
Hot tubs, saunas, tight underwear, laptops on laps, and prolonged driving can overheat the testes and reduce sperm quality.
Quit Smoking
Smoking increases oxidative stress and significantly lowers sperm motility and morphology.
Reference: Sharma et al., 2016 (Andrology)
Limit Alcohol & Caffeine
Keep caffeine intake under two cups of coffee per day
Reduce or eliminate alcohol, particularly in the 2–3 months before trying to conceive
Reference: Ricci et al., 2017 (Reprod Biol Endocrinol)
Where to Start? Small Steps, Big Impact
Trying to conceive is a journey. The best way to begin is to take small, consistent actions:
Walk at least 20 minutes a day
Add more colors to your plate—fruits and veggies
Eat oily fish twice a week
Cut back on fried, sugary, and ultra-processed foods
Start reducing smoking, drinking, and unnecessary medications
Final Thoughts
Male fertility is just as important as female fertility—and it’s often highly responsive to changes in lifestyle, nutrition, and mindset. Whether you’re preparing for assisted reproduction or trying naturally, supporting sperm health gives you the best chance of success.
Need help creating a fertility-friendly diet plan? I offer personalized nutrition consultations to help you make the right changes, step by step.
References
Agarwal A, Mulgund A, Hamada A, Chyatte MR. (2015). A unique view on male infertility around the globe. Reproductive Biology and Endocrinology, 13, 37.
World Health Organization. (2010). WHO laboratory manual for the examination and processing of human semen. 5th ed.
Evenson DP, Wixon R. (2006). Clinical aspects of sperm DNA fragmentation detection and male infertility. Theriogenology, 65(5), 979–991.
Wong WY et al. (2002). Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Fertility and Sterility, 77(3), 491–498.
Safarinejad MR. (2011). Omega-3 fatty acids improve semen quality and oxidative stress parameters in infertile men: a randomized, double-blind, placebo-controlled study. Human Reproduction, 26(3), 543–552.
Greco E, Iacobelli M, Rienzi L, Ubaldi F, Ferrero S, Tesarik J. (2005). Reduction of the incidence of sperm DNA fragmentation by oral antioxidant treatment. Journal of Andrology, 26(3), 349–353.
Salas-Huetos A, Bulló M, Salas-Salvadó J. (2018). Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Human Reproduction Update, 23(4), 371–389.
Blomberg Jensen M, et al. (2011). Vitamin D is positively associated with sperm motility and increases intracellular calcium in human spermatozoa. The Journal of Clinical Endocrinology & Metabolism, 96(7), E1031–E1039.
PCOS (Polycystic Ovary Syndrome): A Natural Approach to Managing Symptoms and Boosting Fertility
What is PCOS, Really?
Despite the name, the “cysts” in PCOS aren’t true cysts. They’re actually multiple immature follicles—tiny sacs in the ovaries where eggs develop. Typically, a woman produces 12–20 follicles per cycle, but usually only one matures and is released during ovulation. The rest naturally break down.
In PCOS, however, many follicles begin to grow but none reach full maturity. On an ultrasound, this can appear like a “string of pearls” or a “bunch of grapes.” This disrupted growth process can lead to delayed ovulation or even skipped cycles—making periods irregular and fertility unpredictable.
But here’s the good news: PCOS is highly responsive to diet and lifestyle changes.
Why Does PCOS Affect Fertility?
Irregular ovulation and compromised egg quality are common in PCOS. But it’s not a dead end—far from it. Many women with PCOS go on to conceive naturally once their hormonal balance and metabolic health are restored, often through targeted nutrition and weight management.
The Root Issue: Insulin Resistance
A major driver of PCOS symptoms is insulin resistance. This means the body struggles to use insulin effectively, causing higher insulin levels—which in turn trigger the ovaries to produce more testosterone, disrupt ovulation, and contribute to weight gain.
The solution? Lowering insulin levels through a balanced, low-sugar, low-refined-carb diet. This alone can dramatically improve symptoms, restore ovulation, and support weight loss.
Symptoms of PCOS
Common signs include:
Unexplained weight gain
Acne and oily skin
Irregular or absent periods
Excess facial or body hair
Mood swings and fatigue
Fertility struggles or miscarriages
Risk of developing Type 2 Diabetes
How Nutrition Can Transform PCOS
Nutrition is a powerful, natural tool for managing PCOS. By focusing on low-GI foods, balanced meals, and regular eating patterns, you help regulate blood sugar and insulin—reducing inflammation, supporting hormone balance, and enhancing fertility.
Key Focus Areas:
Low-GI Diet: Choose whole grains, legumes, and fiber-rich vegetables.
Protein & Healthy Fats: Include at every meal to stabilize energy and curb sugar cravings.
Pulses & Plant Diversity: Beans, lentils, and a rainbow of fruits and vegetables support gut and hormone health.
Real Results from Real Women
One landmark study found that 82% of women with PCOS who weren’t ovulating began to ovulate—and many conceived—after making dietary changes. Another study reported 11 out of 12 women conceived naturally after healthy weight loss.
Even more striking: a study showed that miscarriage rates in women with PCOS dropped from 75% to just 18% after implementing a weight reduction plan. These outcomes were so profound that many healthcare providers now recommend dietary changes as a first-line treatment for PCOS-related infertility.
Powerful Nutrients to Support PCOS
Chromium
This essential mineral improves insulin sensitivity by supporting the production of Glucose Tolerance Factor (GTF)—key to blood sugar control. A deficiency can worsen insulin resistance. Chromium is found in broccoli, eggs, and whole grains.
B Vitamins (B2, B3, B5, B6)
These vitamins work together to:
Convert food into energy
Support thyroid function
Balance hormones
Improve mood and metabolism
Zinc
Zinc is vital for appetite regulation and insulin function. Deficiency can lead to sugar cravings, fatigue, and hormonal imbalance. Great sources include meat, chickpeas, pumpkin seeds, and cashews.
Note: People on antacids or plant-based diets may need extra zinc due to lower absorption.
Magnesium
Often low in people with insulin resistance, magnesium is essential for glucose control and energy. Found in leafy greens, nuts, seeds, and even Epsom salt baths or topical sprays.
Omega-3 Fatty Acids
Omega-3s improve insulin sensitivity and lower testosterone levels—especially when balanced against high omega-6 intake. Sources include oily fish (salmon, mackerel, sardines) or supplements with 500mg+ of both EPA and DHA.
Getting Started: Your First Steps
You don’t need to overhaul your life overnight. Start small:
Swap refined carbs for whole grains.
Cut back on added sugars.
Add colorful vegetables to every meal.
Make protein a priority.
Breaking free from a high-sugar, high-carb diet takes time—but support makes all the difference. If you’re feeling overwhelmed or unsure where to start, working with a nutritionist can give you clarity and confidence. I offer one-on-one online consultations to guide and support you through this journey.
Final Thoughts
PCOS doesn’t define you—and it doesn’t need to control your fertility or wellbeing. With the right dietary and lifestyle changes, you can take back control of your body, your cycles, and your future. Food truly can be your medicine.
Fertility & Nutrition: How What You Eat Can Shape Your Fertility Journey
Absolutely! Here's a more polished and compelling version of your article that maintains your expertise while making it clearer, more engaging, and easier to read. I've adjusted sentence flow, grammar, structure, and tone for a more professional and approachable delivery, while retaining your voice as a knowledgeable embryologist and nutritionist:
Fertility & Nutrition: How What You Eat Can Shape Your Fertility Journey
After completing my medical studies, I trained as an embryologist, and in 2020, I earned a diploma in nutrition. With a passion for both fields, it felt natural to explore how nutrition can influence fertility.
Through my studies in epigenetics, I discovered the emerging science of nutrigenomics—how food and nutrients affect not only our health, but also the development of future generations. Research shows that with consistent, optimal nutrition, many aspects of infertility can be improved. Let’s explore how.
How Can Nutrition Help Fertility?
Following a fertility-friendly diet benefits everyone trying to conceive. In one study from the University of Surrey, couples with a history of infertility who made positive changes to their:
Lifestyle
Diet
Nutritional supplementation
…achieved an impressive 80% success rate in conception.
Whether you’re preparing for IVF, ICSI, or trying to conceive naturally, nutrition plays a powerful role. A balanced diet provides the building blocks needed for healthy egg and sperm development, helps regulate hormones, and reduces inflammation in the body.
It takes roughly three months for eggs and sperm to mature—so starting a pre-conception nutrition plan at least three months ahead can make a significant difference.
What Does a Fertility-Friendly Diet Look Like?
Research consistently points to the same core principles:
Emphasize fruits, vegetables, nuts, seeds, and pulses
Include oily fish rich in Omega-3 (salmon, sardines, anchovies, mackerel)
Choose more plant-based meals
Reduce processed meats and red meats
Minimize sugar, unhealthy fats, and ultra-processed foods
These changes support reproductive health in both men and women.
Essential Nutrients for Fertility
Folic Acid
Folic acid is essential for preventing neural tube defects like spina bifida. It also supports DNA and RNA production in a developing embryo.
Take 400µg daily at least 14 weeks before conception and for the first 12 weeks of pregnancy.
Pair with Vitamin B12, especially if you're vegan, as both work together to support your baby’s genetic development.
Zinc & Selenium
Though often associated with male fertility, these minerals are crucial for everyone.
Zinc supports hormone balance, thyroid function, and protects reproductive cells from damage.
Selenium, a powerful antioxidant, is vital for egg and sperm quality.
Best sources:
Zinc: Meat, chickpeas, nuts, seeds
Selenium: Just 1 Brazil nut per day can meet your needs!
Note: Zinc absorption is reduced if you take PPIs (e.g., for acid reflux). If you’re vegan, soak or sprout your pulses and seeds to increase absorption.
Vitamins C & E
As we age, egg quality declines—but powerful antioxidants like Vitamin C and E can help protect reproductive cells.
Vitamin E supports a healthy uterine lining; one study showed 1,000mg/day improved endometrial thickness.
Vitamin C is abundant in fresh fruits, particularly citrus.
Include: Almonds, avocados, sunflower seeds, olive oil, sweet potatoes, and at least 2 portions of fruit + 5 portions of veg daily.
Omega-3 Fatty Acids
Essential for hormone function and reducing inflammation, Omega-3s play a central role in fertility.
Aim for 2 servings of oily fish per week, or
Supplement with at least 500mg of EPA and DHA if you don’t consume fish.
Amino Acids
These are the building blocks of protein, and some—like L-arginine—support uterine blood flow and endometrial thickness, key for successful implantation.
One study showed that 6g of L-arginine daily significantly improved endometrial receptivity.
Vitamin D
Conception rates rise in summer, suggesting Vitamin D plays a role in fertility.
Vitamin D receptors are found in the ovaries and uterus.
Supplement cautiously—Vitamin D is fat-soluble and can accumulate in the body.
Coenzyme Q10 (CoQ10)
Especially beneficial for women over 35, CoQ10 helps preserve egg quality and mitochondrial function.
Supplementing for 3 months before fertility treatment may improve outcomes.
Lifestyle Habits That Influence Fertility
Caffeine
Studies show caffeine can negatively affect fertility:
Just one cup of coffee daily may reduce your chances of conception.
Two or more cups have been linked to a higher risk of miscarriage.
Limit caffeine during the prenatal period.
Alcohol
Alcohol can cut fertility by up to 50%. Avoiding it during the pre-conception period is strongly advised, especially if undergoing assisted conception.
Once pregnant, abstain completely.
Smoking
Smoking reduces fertility in both men and women and can trigger early menopause. Stopping before pregnancy gives your body the best chance to recover.
Exercise
Regular, moderate exercise helps manage weight, reduce stress, and regulate hormones.
Great options: Walking, swimming, Pilates, yoga
Aim for consistency and avoid excessive, high-intensity workouts.
Stress Management
Stress is a major barrier to conception. It raises cortisol, which can impact hormone balance and increase the risk of miscarriage.
To reduce stress:
Eat regularly to stabilize blood sugar and cortisol
Choose whole grains over refined carbs
Snack on nuts and seeds
Prioritize good sleep
Try guided meditation, yoga, or deep breathing exercises
Vitamins B and Magnesium are helpful in regulating cortisol levels.
Final Thoughts
Fertility isn’t just about reproductive organs—it’s about the whole body, and nutrition plays a foundational role. Whether you're just beginning to plan for pregnancy or are undergoing assisted fertility treatment, the choices you make today can improve your chances of success and positively impact the health of future generations.
Small, consistent changes to your diet and lifestyle can truly transform your fertility journey.
References
i Carta G et al, 2005, Clin Exp Obstet Gynecol, 32(1):49 – 51
ii Rafraf M et al, 2012, J Am Coll Nutr, Oct;31(5):361 – 8
iii Aksoy,Y. et al, 2006, Prostaglandins Leukotrienes and Essential Fatty Acids, Aug, 75(2), 75 – 79.
iv Safarinejad MR, 2011, Andrologia, 43, 1, 38 – 47
v Blomberg Jensen M et al, 2011, Hum Reprod, 26, 6, 1307 – 17
vi Hayes, C. E. et al, 2003, Cell Mol Biol. 49(2):277 – 300
vii Showell MG et al, 2011, Cochrane Database Syst Rev, CD007411
viii Safarinajad et al, Int Urol Nephrol. 2012 Jun;44(3):689 – 700
ix Wong WY, 2002, Fertility and Sterility, 77, 3, 491 – 8, Omu AE et al, 2008, Med Princ Pract, 17, 2, 108 – 16
x Scott R et al, 1998, British Journal of Urology, 82, 1, 76 – 80
xi Hovdenak N., Haram K., 2012: 127 – 32, Eur J Obstet Reprod Biol, Oct;164(2))
xii Greco E et al, 2005, Hum Reprod, 20(9):2590 – 4
Surviving the Two Week Wait
The ‘Two Week Wait’ is the term often used for those waiting to see if they are pregnant or not. This is usually after an embryo transfer or a fertility procedure such as IUI, or even timed intercourse. For those who have had an embryo transfer it is an odd state of being in limbo. You technically have an embryo inside you and have to act like you are pregnant, yet there is a chance you are not pregnant. It is no surprise that this Two Week Wait (TWW) drives so many women up the wall. I have created a list of things you could do to try and make the dreaded two week wait more manageable.
Create a morning routine.
Developing and forming a ritual helps calm the mind. This can be helpful during this anxious time. An example of a morning ritual that will help regulate your cortisol and promote general well-being can be something like
Wake up early
Do twenty minutes of stretching or yoga with sunlight exposure which is good for Vitamin D and regulating your body’s natural circadian rhythm
Journal or write down your thoughts and feelings
Make a nutritious protein rich breakfast
Start a new project
Start a hobby or project to help get your mind off hyper focusing on every single thing you are feeling and googling to see if they could be signs or symptoms that you are pregnant.
Always thought yourself as a creative, take up water painting. Start learning a musical instrument. It will take your mind off anything fertility related for hours.
Perhaps you always wanted to set up a website. Start creating one on platforms such as Squarespace. Try to channel your overthinking into something productive.
Watch stand-up comedy
Some people may binge watch to distract themselves. There is nothing wrong with that. Watch a lot of stand-up comedy, it is light and laughing is better for you than watching something heavy or emotional when you may already be feeling vulnerable.
Keep your hands busy
Worry over what will happen may be an over-riding thought. Keeping your hands and mind busy may calm you down. Think old-school activities such as sewing, knitting, embroidery or garden. Listen to a good audiobook or podcast while keeping your hands busy might lull you into a sense of calmness.
Regulate your cortisol
Try to avoid caffeine first thing in the morning on an empty stomach. Try to sleep early and wake-up early. This helps regulate your cortisol (stress hormone) and is good for fertility and general wellbeing
Reduce screentime
I would strongly advise reducing screentime by keeping busy as much as you can. It is not uncommon for women during this period to go down rabbit holes or into the depths of Reddit Facebook group forums about testing early, what certain signs and symptoms mean etc. This can be triggering to some and introduce new worries by reading distressing comments and does not benefit anyone. Keep your phone away in a different room so you don’t give in and google every random thought and question you may have. If you are genuinely concerned about something reach out to your fertility clinic as they know your case
Treat yourself
Get a facial
Get a head massage
Get a manicure/pedicure
Get acupuncture to relieve your anxiety
Buy your favourite moisturiser or body scrub and reconnect with your body.
Many women feel detached emotionally from their bodies after having so many invasive procedures and having so many people invade their personal space during fertility treatments.
Having some ‘me time’ may help you reconnect to your body.
Talk to a therapist/fertility coach
If you feel overwhelmed it is worthwhile talking thru your emotions with your therapist or a fertility coach who knows exactly what you are going thru. If you want a free introductory call with me, don’t hesitate to contact me and we can see if we are a good fit to work together on your fertility journey.
Eating to improve egg quality
Egg Quality
Egg quality is one of the most important factors in determining the success of Assisted Reproduction (ART).
The egg is responsible for most of the vital reactions that occur after fertilisation to form an embryo.
Females are born with all their eggs inside their ovaries. They are formed during the fourth month in utero. Since human eggs have half the number of chromosomes other human cells have, they undergo a special type of cell division called Meiosis. There are many steps to this division and the eggs remain in one stage of this division until after fertilisation.
For this reason, pregnancy can take a longer time to happen as females age, since cell division can be suspended for decades until fertilisation takes place.
Even though human life spans have increased, egg cell integrity remains the same and egg quality starts to decline at quite a young age, around twenty-seven. The quality declines as females grow older yet there seems to be a rapid decline after age 35.
However, increasing anti-oxidants and including a wide variety of fresh fruit and vegetable can help protect egg quality.
Why improving egg quality is important
A healthy egg is necessary to develop into a viable embryo. If egg quality is poor, embryo development may arrest.
In certain conditions like in polycystic ovary syndrome (PCOS) too many eggs may develop each month. The increased number of eggs usually correlates with a decrease in egg quality.
When advanced maternal age is the primary cause for concern, egg quality is the only thing we can try to improve.
How can nutrition help?
A diet focusing on anti-oxidants and plentiful supply of vitamins and minerals have shown to improve egg quality.
Antioxidants
Antioxidants are crucial from protecting mature eggs from damage. When the egg develops it is encased by fluid in a follicle which is known as the Graafian follicle. This fluid is high in antioxidants. Minerals such as zinc and selenium, vitamin C and vitamin E have antioxidant effects.
A diet low in fresh fruits, vegetables, nuts and seeds can adversely affect egg quality.
It is also important to ‘eat the rainbow’ in this aspect to gather an array of different types of vitamins and minerals.
Zinc
Zinc is one of the most abundant antioxidant compounds in the body. Zinc deficiency is common worldwide. Zinc is found in meat, chickpeas, nuts and seeds. People with digestive problems and gastric issues can be especially at risk as proton pump inhibitors (PPI) can prevent it from being absorbed.
In plant-based diets their value can be increased by soaking, sprouting and fermenting.
Selenium
Selenium forms an important family of anti-oxidant proteins. Brazil nuts are a terrific source. Just one Brazil nut has the recommended daily allowance. Selenium is also found in meat, chicken, fish, shellfish and eggs.
Vitamin C and E
These are very very important antioxidants especially in women over the age of 35. They work together to support fertility. Vitamin C is found in fresh fruit and vegetables, especially citrus fruits.
It is recommended to eat 2 pieces of fruit and 5 portions of vegetables per day.
Vitamin E is found in almonds, avocadoes, sunflower seeds, salmon, sweet potatoes, olives and olive oil.
Co-enzyme Q10
Co-enzyme Q10 is an important anti-oxidant in preserving egg quality, especially as women get older. Taking Co-enzyme Q10 for three months has been shown to improve fertility outcomes of ART.
Extra information
It is important to note that being overweight, stressed having an underlying condition or excessive exercise may deplete your body of antioxidants even if you consume the recommended amount.
If you are suffering from PCOS or endometriosis, it may benefit you to have a read through the types of foods recommended for these conditions in my articles.
Tests
If you are undergoing ART, your gyneacologist may order a hormonal profile, require an ultrasound and have you do a blood test for Antimullerian Hormone (AMH). This is a test to get an idea of your ovarian reserve and according to your age and the AMH in your blood test, an estimate about your egg quality can be made.
Where to start?
Start making small and gradual improvements to your diet. You do not have to ditch all your favourite foods and eat nothing but kale leaves and seeds and quinoa bars. My general rule of thumb is; to always try to include something green in all your meals. Just adding greens and fresh fruits to your normal routine is fairly easy and can be very beneficial. It is also worthwhile to get into the habit of snacking on small amounts of nuts and seeds to get a boost of nutrients and help stabilize blood sugar levels.
Fertility Boosting Foods
It all begins with an idea.
After studying medicine, I trained to become an embryologist, in 2020 I completed my diploma in nutrition. So naturally I was quite interested how nutrition could impact infertility. During studying epigenetics, I became aware of nutrigenomics and how food and nutrition can affect foetal development and have an multigenerational impact. Multiple studies have shown with consistent proper nutrition, some aspects of infertility can be improved.
How can Nutrition help?
Following a good fertility diet is beneficial for everyone trying to conceive. A study conducted by the University of Surrey concluded that couples with a history of infertility who made changes in their;
· Lifestyle
· Diet
· Nutritional Supplements
Had an 80% success rate. If you are going for an IVF or ICSI cycle, positive diet and lifestyle changes can improve your chances of success. A good fertility diet will provide the raw materials needed to support healthy egg and sperm development. It can also alleviate hormonal imbalances and reduce inflammation. It usually takes around three months for eggs and sperm to mature, so it makes sense to start a three-month pre-conceptual plan before trying to conceive. Healthy changes to your diet and lifestyle will positively affect your fertility journey no matter what stage you are on. Based on numerous studies a fertility friendly diet is high in fruits, vegetable, nuts and seeds. Fish intake is also important especially those high in Omega 3 like salmon, mackerel, sardines and anchovies. Including more pulses and plant-based foods are helpful. Reducing red meats, especially processed meats can be extremely beneficial. An overall reduction in high fats and high sugar and overly processed foods is recommended.
Folic Acid
Folic acid can prevent spina bfida and other neural tube defects in your baby. It is essential you get plenty of folic acid before and during your pregnancy. A supplement of 400ug of folic acid fourteen weeks before pregnancy and twelve weeks into pregnancy is strongly recommended. Folic Acid is part of the very important B complex family of vitamins. These are necessary to produce genetic materials DNA and RNA in growing embryo. Together with Vitamin B12 they help ensure baby’s genetic codes are intact. It is recommended to take a vitamin B supplement (especially vitamin B12 if you are vegan) with folic acid.
Zinc and Selenium
These minerals are often associated with male fertility, but as they are important anti-oxidants, they are essential in protecting egg quality and egg DNA. These minerals are primarily found in nuts and seeds, it is encouraged you include a mix of these in your daily diet. Zinc plays a huge part in balancing hormones, and how reproductive hormones oestrogen and progesterone are utilised. It is also involved in thyroid hormone production. Thyroid hormone is a master regulator of hormones hence it is very important especially in fertility. Zinc deficiencies are very common. Great sources of zinc can be found in meat, chickpeas, nuts and seeds. One thing to note is Zinc cannot be properly digested if you are on Proton Pump Inhibitors (PPI) to help with gastric reflux or ulcers. If you are vegan try soaking, sprouting or fermenting pulses and beans before consumption to increase the zinc content. The best source of selenium is Brazil nuts. Just one Brazil nut has the required daily recommended allowance. Selenium is also found in eggs, shellfish, fish, chicken and meat.
Vitamin C and E
These are crucial antioxidants, especially in women of advanced age.. Egg quality is a major concern as one starts to age. Egg quality is a major factor in the success of both natural and assisted conception. Vitamin E supports a healthy womb lining to develop. One study showed that taking 1000mg Vitamin E daily, helped improve endometrial thickness for women who have thin endometrium. Vitamin C is found in fresh fruits, especially citrus fruit. I recommend aiming for two portions of fruit and five portions of vegetables daily. Vitamin E is found in almonds, avocados, sunflower seeds, salmon, sweet potatoes, olives and olive oil.
Omega 3
These essential fats have an effect on every system in the body, including the reproductive system as they are essential for healthy hormone function. They also play a role in controlling inflammation which may affect obtaining and maintaining a pregnancy. Eating two portions of oily fish a week are recommended, if you do not consume fish, a supplement containing over 500mg of EPS and DHA is beneficial.
Amino Acids
Amino acids are the building blocks of protein and are found in all foods containing protein. Some amino acids like l-arginine can support blood flow to endometrium. A study where participants took 6g of L-arginine daily was found to significantly improve endometrial blood flow and thickness. A healthy endometrium with high endometrial receptivity is necessary for the successful implantation and maintenance of pregnancy.
Vitamin D
Conception rates increase during the summer which suggest a role for Vitamin D in fertility. There are Vitamin D receptors in ovaries and uterus. However, be careful with Vitamin D supplementation as they are fat soluble and can accumulate in fat and become toxic.
Coenzyme Q10
Coenzyme Q10 is an important antioxidant in preserving egg quality, especially as women get older. Taking CoQ10 for three months prior to fertility treatment has shown to improve outcomes.
Reducing Caffeine
There has been evidence showing that caffeine especially in the form of coffee reduces fertility. According to one study, drinking as little as one cup of coffee a day can reduce your chances of conceiving. Drinking two or more cups of coffee increases risk of miscarriage. Limiting and reducing caffeine intake during prenatal period is strongly recommended.
Alcohol
Alcohol consumption cuts down fertility by half. Reducing or cutting alcohol in prenatal care period is highly recommended. Once pregnancy is achieved stopping alcohol completely is a must. If you are undergoing assisted conception and taking medications it is also recommended to avoid it completely.
Smoking
Smoking has been linked to infertility in both men and women. It can also bring on early menopause. You will need to completely stop during pregnancy so it is worthwhile to try and to quit during pre-conceptual care period.
Exercise
Moderate exercise is excellent for weight management, stress reduction and maintaining hormonal balance. While pregnant it is recommended to keep up a similar moderate exercise regimen. To reduce stress, try less vigorous forms of exercise such as Pilates and yoga. Walking and swimming are also great forms of exercise. If you cannot go out because of weather or limited time, there are lots of amazing exercise videos on YouTube.
Stress
Stress is the number one enemy when it comes to fertility. Meditation and mindfulness can help reduce stress. Stress can alter cortisone levels, which can negatively affect fertility and increase the chance of miscarriage. Vitamin B and Magnesium can help regulating cortisol levels. Small lifestyle changes you can practice to regulate cortisol levels include, regular meals and not going too long between meals to keep blood sugar and cortisol levels stable. Snack on nuts and seeds and switch from refined carbs to wholegrain. Try to get plenty of sleep and you might find guided meditation audiobooks useful.
References
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ii Rafraf M et al, 2012, J Am Coll Nutr, Oct;31(5):361 – 8
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vi Hayes, C. E. et al, 2003, Cell Mol Biol. 49(2):277 – 300
vii Showell MG et al, 2011, Cochrane Database Syst Rev, CD007411
viii Safarinajad et al, Int Urol Nephrol. 2012 Jun;44(3):689 – 700
ix Wong WY, 2002, Fertility and Sterility, 77, 3, 491 – 8, Omu AE et al, 2008, Med Princ Pract, 17, 2, 108 – 16
x Scott R et al, 1998, British Journal of Urology, 82, 1, 76 – 80
xi Hovdenak N., Haram K., 2012: 127 – 32, Eur J Obstet Reprod Biol, Oct;164(2))
xii Greco E et al, 2005, H um Reprod, 20(9):2590 – 4