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Thinking Of Starting A Family? Read These Health Tips First

By Sally Shi-po POON (Registered Dietitian)

Infertility is defined as not being able to get pregnant after one year (or longer) of regular unprotected sex. It is said to affect 1 in every 6 couples. While couples cannot control all of the factors causing infertility, they can control their eating habits and lifestyle as these can have significant impacts on the ability to get pregnant. The following are important steps to help you get ready for the healthiest pregnancy possible.

 

1. Maintain a healthy weight

In women, being underweight, being overweight or exercising too much may lead to infertility, according to the American College of Obstetricians and Gynecologists. In men, obesity is also associated with infertility due to lowered sperm count and motility, according to the National Infertility Association. Therefore, couples should maintain an optimal body weight as well as waist circumference to increase the chance of getting pregnant.

Healthy Weight Ranges

Boyd Mass Index (BMI): 18.5-24.9 (Caucasian); 18.5-22.9 (Asian)
Waist Circumference: <94cm for men and <80cm for women (Caucasian); <90cm for men and <80cm for women (Asian)

Sadly, there is no magic solution to sustainable weight loss. To lose weight successfully, you need to make healthier food choices, eat a balanced diet with portion control, and be physically active. Furthermore, adherence to healthy diets favouring whole grains, fruits, vegetables, poultry, and seafood are associated with better fertility in women and better semen quality in men, according to a review published in the American Journal of Obstetrics and Gynecology in 2017.

Avoid going on a fad diet where you eat a very restrictive diet for a short period of time and often lose weight quickly. Most people on this style of diet get fed-up very soon, start over-eating, make poor food choices and regain the weight they lost. Fad diets can also deplete your body of the nutrients it needs for healthy pregnancy. Consult a dietitian who can help you lose weight in a way that suits your lifestyle.

 

2. Get plenty of iron from plants

A diet rich in plant-based iron may reduce the risk of infertility, according to results from The Nurses’ Health Study II. Plant foods that are rich in iron include lentils, kidney beans, chickpeas, tofu, black sesame, cashew nuts, spinach, fortified cereals, and whole grains. To absorb the most iron from the foods, avoid drinking coffee, tea or milk with meals and add vitamin C from guava, orange, kiwi, lemon, or bell peppers to your meals to enhance iron absorption.

 

3. Go low GI

Polycystic ovary syndrome (PCOS) is the most common cause of female infertility. PCOS affects between 6% and 12% of women overall, which appears to be more common among overweight women. Women with PCOS often don’t have menstrual periods, or they only have periods on occasion. Because the eggs are not released, most women with PCOS have trouble getting pregnant. Research shows that weight loss of 5% is associated with improvement in amenorrhoea (absence of menstruation) for overweight women with PCOS.

Healthy eating tips for women with PCOS:

  • choose high-fibre, low-glycaemia index (GI) carbohydrates – at least half of all the grains eaten should be whole grains such as whole-wheat flour, oatmeal, and brown rice;
  • limit added sugars and refined grains such as sugary beverages, cakes, white bread and white rice;
  • choose monounsaturated and polyunsaturated fats such as avocados, olive oil, flaxseeds, walnuts, salmon, and sardines; and
  • limit saturated and trans fats such as butter, lard, stick margarine, shortening, and partially hydrogenated oil.

 

4. Stop drinking and smoking

Alcohol and smoking can damage the eggs and sperm, and reduce the fertility of both males and females. Therefore, if you and your partner are serious about trying to start a family, you should consider avoiding alcoholic drinks and quitting smoking to increase the chance of pregnancy.

 

5. Increase your folic acid intake

Folic acid won’t boost your fertility, but taking folic acid regularly before becoming pregnant and during pregnancy helps prevent neural tube defects (malformations of the spine, skull, and brain) in babies. Therefore, all women who could become pregnant should take 400 micrograms of folic acid daily from supplements. In addition, choose foods that are rich in folic acid, including asparagus, Brussels sprouts, spinach, mustard greens, oranges, peanuts, black-eyed peas, kidney beans, liver, whole grains, and fortified breakfast cereals.

 

For more information about eating for fertility, consult a dietitian for personalized advice and diet plan.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/thinking-of-starting-a-family-health-tips

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5 Dietitian-approved Nutrition Tips To Get Fit For Summer!

By Sally Shi-Po Poon (Dietitian)

 

With summer coming up, everybody would love to have a slim body shape ready to hit the beach! Here are some practical tips to help you get fit and healthy:

 

  1. Very often people go straight on a low-carbohydrate diet when they want to lose weight. However many of them experience weight rebound once they have gone off the diet. Comparing the a low carbohydrate (Zone), a very low-fat diet (Ornish) , and a very low carbohydrate (Atkins) diets to each other and to a typical calorie-restricted (Weight Watchers) diet, research found them all to have a similar impact on weight. The Ornish diet and the Atkins diet had the poorest compliance rates. The study concluded that compliance and caloric deficits are keys to successful weight loss.

 

  1. There are 9 calories in every gram of fat, regardless of what type of fat it is. Consuming high levels of calories – regardless of the source – can lead to weight gain. Consuming high levels of saturated or trans fats (e.g. full fat dairy, animal products, butter and pastries) can lead to heart disease and stroke. For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated (e.g. fish, olive oil, avocado, nuts and seeds). However, you still need to control your portions; for example, 100g avocado (half piece) provides 160 kcal and 15g fat; and 1 oz. of almonds (23 kernels) provides 164 kcal and 14g fat!

 

  1. Go low GI (Glycaemic Index)! Wholegrains such as brown rice, quinoa, barley, rye, whole wheat pasta, buckwheat noodles, wholegrain bread, and oatmeal, carry lower GI values that make you feel fuller for longer. So you experience fewer cravings for junk foods!

 

  1. If you drink alcohol, moderate your consumption to no more than 2 alcohol units a day as alcohol is high in calories and harmful to health. Alcohol contains 7 calories per gram, almost the same calories as fat. For example, 175ml glass of wine (13%) provides 159 calories and that’s equivalent to 2.3 alcohol units. So it’s definitely not only the beer that makes your belly grow!

 

  1. Is it hunger or craving? Be aware of how your emotions affect what you want to eat. For example, do you eat more when you’re feeling angry, upset, lonely or bored? Use distractions to help control craving. For example, go for a walk, phone a friend, take a bath or apply a face mask.

 

Remember there is no quick fix and making changes to your lifestyle can require a lot of effort. When you achieve the target, reward your success with a gift that is non-food-related… maybe new clothing for this summer?

 

Sally’s Nutrition Blog @ Hong Kong Tatler: http://hk.asiatatler.com/wellness/get-fit-for-summer-5-dietitian-approved-nutrition-tips

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