July 28, 2017

  1. Aim to be a healthy weight with BMI between 19 and 25. Being overweight or underweight isn’t helpful for fertility.

  2. Include Healthy fats in your diet – don’t go fat free. You need essential fats for optimum fertility. Include oily fish, nuts, seeds, olive oil, coconut oil.

  3. Manage stress levels as best you can with moderate exercise, medication, relaxation.

  4. Moderate alcohol intake not excessive and none when there is a chance of pregnancy.

  5. Supplement with a fertility multivitamin including folic acid. If you BMI is over 30 check with your GP if you need additional folic acid.

  6. Safe exposure to sunlight to increase levels of vitamin D naturally. Include oily fish and eggs. Get your vitamin D levels tested to see if you need to supplement.

  7. Balance your blood sugar levels to avoid cravings and maintaining healthy weight. Also avoids unnecessary stress on the body if peaks and troughs in blood sugar.

  8. Don’t skip meals, include quality proteins with meals...

July 21, 2017

The best vitamin D source is from sensible exposure to sunlight, which is why it is often called ‘the sunshine vitamin’ although this is difficult at certain times of the year and for certain high risk groups. During the winter we use our body’s stores and what is available from our diet.

However, dietary vitamin D makes a relatively small contribution to overall vitamin D status as it is not present in high quantities in many foods. So even a good balanced diet can mean it is difficult to get all the vitamin D you need.

It is found in small amounts in:

  • Oily fish (e.g salmon, sardines, herring, mackerel and fresh tuna) – no more than 2 portions a week in pregnancy

  • Eggs (ensure fully cooked)

  • Fortified foods such as breakfast cereals and some spreads and yogurts

Supplementation of vitamin D is recommended to all pregnant ladies at 400 units (10mcg) per day. Higher levels of supplementation are recommended if a deficiency is identified and a GP can recommend the appropriate l...

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Vitamin D in Pregnancy

July 21, 2017

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