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Address
304 North Cardinal
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Work Hours
Monday to Friday: 7AM - 7PM
Weekend: 10AM - 5PM
You’re already loading up on organic fruits and veggies, staying away from processed foods and making sure you get enough whole grains, lean protein and dairy into your diet, as well as taking a prenatal vitamin for insurance. But can eating certain foods during different phases of your cycle enhance your fertility? Some experts say yes!
“Different phases of the cycle require a woman’s body to produce different hormones and go through separate processes,” says Jill Blakeway, M.S., L.A.c., clinic director at The YinOva Center in New York and co-author of Making Babies: A Proven 3-Month Program for Maximum Fertility. “So if a woman wants to maximize her chances of conceiving, it is possible to eat foods that are advantageous to each phase.”
But since many pre-conception eating recommendations are nothing more than wild Internet rumors, we asked the experts to weigh in on what to eat during each of the four reproductive phases. Want the scoop? Read on.
When your period starts to flow, you may feel crampy, bloated, fatigued and moody. You may also be depleting your iron stores. In fact, the average woman loses 30-40 milliliters of blood over the course of three to seven days. “Iron is attached to the red blood cells, so the way you lose it is by bleeding,” says Elizabeth Ward, M.S., R.D., a Boston-area nutrition consultant and author of Expect the Best: Your Guide to Healthy Eating Before, During and After Pregnancy (Wiley 2009).
Menstruation is a good time to remember to focus on foods rich in iron. Just don’t view your period as an excuse to load up on double cheeseburgers. It’s understandable for women who have a failed cycle to indulge—just don’t linger in that place.
During the follicular phase, your body is working hard to develop a dominant follicle and estrogen levels are on the rise. Unfortunately, women who are struggling with fibroids and endometriosis often have too much estrogen (a condition called estrogen dominance). “Cruciferous veggies like broccoli, kale, cabbage and cauliflower contain a phytonutrient called di-indolylmethane (DIM), which can help women metabolize estrogen better,” says Blakeway. In fact, DIM binds to environmental estrogens like pesticides and hormones in meat and dairy products, helping rid the body of excess estrogen. Just don’t forget to have some olive oil, avocado, nuts and seeds with those leafy greens. These foods are loaded with vitamin E, which is found in the fluid of the follicle that’s housing your egg.
As you near ovulation, the body needs plenty of B vitamins and other nutrients to support the release of the egg and promote implantation. “Zinc can help with cell division and progesterone production and vitamin C is found in high quantities in the follicle after the egg is released and may play a role in progesterone production as well,” says Blakeway.
Essential fatty acids (EFAs) are also crucial during this phase. The best source: omega-3s from fish and fish oil supplements. These EFAs are best known for promoting blood flow to the uterus and supporting the opening of the follicle to release the egg, but guess what? They also open up the tiny blood vessels in your nether regions, which can ensure you’re primed and ready for action. “Fish oil thins out your blood and increases circulation to your body parts,” says Wright. Plus, fish oil boosts the testosterone in your body—yes, women have this hormone too—so you may become aroused more quickly. And who among us couldn’t use a little of that when entering the O-zone?
Now is the time to load up on nutrients that encourage cell growth. Beta-carotene, which is commonly found in leafy greens as well as yellow and orange foods (e.g., carrots, cantaloupe and sweet potatoes), helps keep your hormones in check and prevents early miscarriage. In fact, the corpus luteum, which helps produce the progesterone necessary to sustain a pregnancy, is loaded with the powerful nutrient.
One food that gets a lot of attention during this phase is pineapple. In addition to beta-carotene, pineapple contains a substance called bromelain, which has been shown to mildly support implantation through its anti-inflammatory properties. “There’s not a lot of research out there for the benefits of eating pineapple during the time of conception, but if you want to hedge your bets, you may benefit,” says Wright. “After all, pineapple is a healthy food with no downside.” Experts discourage taking bromelain as a supplement though because the dose may be too high, and anything that dramatically moves blood during this time could be counter-productive.