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Diet, TV & Fertility

Amanda Clark, ( Adv APD) Senior Dietitian, Great Ideas in Nutrition, www.greatideas.net.au

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The affect of diet and watching TV on fertility

Research shows that the foods we eat as well as our activity level can affect fertility

A recent Harvard study found that a lazy lifestyle and poor food choices can reduce fertility in men and women

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Women who's diets were high in processed carbohydrates and had larger serving sizes had double the risk of ovulation problems

Diets containing beans, lentils, tofu, nuts and seeds were associated with more pregnancies

High fat processed foods like cakes, biscuits and fried foods were associated with a higher risk of infertility (foods with trans fats)

These food choices are also associated with heart disease and diabetes

Diet and fertility in women

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Men who watched TV for more than 20 hours had nearly half the sperm count of men with the lowest TV watching time

The most active men had 70% higher sperm counts than the couch potatoes

Why? Sitting still and watching TV seems to heat up the scrotum and kill off sperm

TV and fertility in men

+Cause for concern?

The foods associated with reduced fertility are also associated with heart disease and diabetes

Diets high in saturated fats, trans fats and processed carbohydrates increase the risk of: Overweight and obesity High blood pressure, heart attack and stroke Type 2 Diabetes Reduced fertility

+Carbs, Glycemic Index and Glycemic Load

Glycemic Index ranks foods based on their effect on blood sugar levels.

High GI foods are digested very quickly and cause your blood sugar levels to spike. Low GI foods provide a slow rise in blood sugar levels and keep you feeling fuller for longer

Glycemic load (GL) = the Glycemic Index (GI) of a food multiplied by the amount of carbs in the food

If you eat a huge bowl of a low GI food such as pasta this can still cause a big rise in blood sugar levels because the meal has a higher GL

Aim for low GI carbs in smaller portion sizes to increase your chance of falling pregnant

Low GI foods include wholegrain breads and cereals such as rolled oats, pasta, basmati rice, legumes (baked beans, lentils, chickpeas etc), sweet potato and corn

+Increasing intake of plant proteins and reducing meat intake

Why eat plant protein?Sources of plant protein

Plant proteins are high in fibre, low in saturated fat and full of beneficial vitamins, minerals and antioxidants

Plant proteins are often a lower calorie option compared to meat

Reducing meat intake and increasing plant protein foods may improve your fertility

Legumes (lentils, chickpeas, baked beans etc)

Nuts, seeds and nut/seed spreads

Tofu, tempeh

Grains, especially amaranth and quinoa

+Reducing intake of trans fats

What are trans fats? Sources of Trans fats

Trans fats are made when vegetable oils are hydrogenated (a process that turns liquid vegetable oils into solid fats).

If you eat a lot of trans fat this can increase your LDL (bad) cholesterol, decrease your HDL (good) cholesterol and increase your risk of heart disease

Lay off trans fats to increase your fertility

Baked foods such as pastries, pies, biscuits and cakes

Fast-food and fried foods such as hot chips

Trans fats also occur naturally (in small amounts) in cow and sheep products such as dairy, beef and lamb. These are thought not to be as bad as the artificial trans fats in fried and baked food

+Weight and fertility

Weight Being overweight (in both

parents) or underweight can reduce fertility

Research shows that achieving a healthy body weight is associated with better fertility

Daily exercise can help you lose weight or maintain a healthy weight

Exercise can also reduce your risk of developing Gestational Diabetes during pregnancy

+Other factors

Smoking Alcohol

Smoking reduces fertility in males and females

Smoking increases the risk of miscarriage, ectopic pregnancy, premature birth and still birth

If you or your partner drink alcohol this can reduce the chances of falling pregnant

A baby’s organs begin to grow in the first few weeks of pregnancy. In these early weeks often women don't know they are pregnant.

Avoid alcohol if you are planning to fall pregnant

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SummaryReducing your intake of high fat and processed foods, choosing low GI carbohydrates, increasing intake of plant proteins and selecting the correct portion sizes may help you fall pregnant.

Following these food choices may also help you achieve and maintain a healthier weight, as well as reduced your risk of heart disease and type 2 diabetes.

For further assistance on Fertility and Food, contact Amanda Clark

Email Amanda Clark

Visit: www.greatideas.net.au or phone 07 5536 6400

Great Ideas in Nutrition, Coolangatta, QLD. Available in person or via Skype.