The Importance of Full-Fat Dairy

To improve fertility odds, grab one daily serving of full-fat dairy. A container of Greek yogurt for breakfast or an afternoon snack is a great option. Not only does it contain more calcium than milk, but it’s packed full of probiotics and two to three times more protein than a cup of regular yogurt.🥣

The vitamin D in Greek yogurt also helps the follicles in your ovaries mature as well as strengthens bones and boosts immunity.

If you’re not a yogurt fan, no worries. You can still aim for 1,000 mg of calcium daily, whether it’s through a cup of full-fat milk, one ounce of cheese or another source of dairy.🥛

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Grab an Avocado and Enjoy!🥑

Did you know that avocados are a great fertility boosting food??!🥑 They are a great way to get your daily dose of folate, and they contain vitamin K, which helps your body effectively absorb nutrients while maintaining hormonal balance.

In addition, avocados are high in potassium, which helps regulate blood pressure, and they contain a high concentrate of vitamin E, which is known to stabilize and protect cells from oxidative damage, a plus for women with PCOS or diabetes.

So grab an avocado each day and enjoy!🤩

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What Can Citrus Fruits Do For You?

Did you know that citrus fruits are one of the best sources for vitamin C?🍊🍋

Oranges, grapefruits, and other citrus fruits are also packed with potassium, calcium and folate—a B vitamin that can help regulate ovulation and create a healthy environment for eggs.

In addition to another serving of fruit, you should aim for at least one serving of citrus fruit each day.💕

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Stock up on those Leafy Greens!

One of the best ways to take in essential prenatal nutrients is by eating dark green veggies like spinach, kale and Swiss chard.🥬🥗

Some of the key nutrients you get from these leafy greens are calcium, iron (especially important when you’re menstruating) and folate, which also protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy.

Most women don’t get enough folate from their diet though, so it is recommended to take a daily vitamin with folic acid (the synthetic version of folate). Your doctor can give you specifics on the amount you should strive for based on your own health needs.

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Walnuts for Boosting Fertility

Did you know that walnuts are one of the best foods for boosting fertility? They are high in fiber and one of the only vegetarian foods that contain omega-3.

They’re filled with magnesium, which helps produce progesterone and increase blood supply to the uterus. Magnesium can also help with morning sickness symptoms.

So grab a couple of tablespoons each day to boost your diet!💕

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Signs of a Magnesium Deficiency

Did you know?

➡️ Women with PCOS are often deficient in magnesium.

➡️ If you have ever taken the contraceptive pill, it is also very likely that you are deficient in magnesium as the pill is known to deplete many nutrients.

➡️ Magnesium may also help pregnant women with muscle cramping, sleeping, and stress levels.

Here are some signs that you might be deficient in magnesium:
-Muscle cramping, pain
-Frequent headaches or migraine
-Anxiety, depression or irritability
-Elevated blood pressure
-Insulin resistance or metabolic syndrome
-Low energy level and/or chronically fatigued
-Memory issues, difficulty focusing, brain fog
-Painful menstrual periods or severe PMS symptoms
-Difficulty sleeping
-Brittle bones and development of stones
-Numbness or tingling in hands and feet
-Intense cravings for sweets, especially chocolate

Have you ever suffered from any of the symptoms listed above? It may be worth talking to your doctor about adding magnesium to your routine either through food or supplementation.

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What is the best diet for PCOS?

What is the best diet for PCOS (Polycystic Ovary Syndrome)?

🌱 Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may help manage #PCOS symptoms and may reduce inflammation-related symptoms, such as fatigue.

🚫 Stay away from sweetened juice, starchy vegetables (such as potatoes, corn, and peas), sugary foods and drinks, and refined grains.

🍓 Every time you eat is an opportunity to nourish your body.

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September is PCOS Awareness Month

The month of September🍂 is dedicated to raising awareness of polycystic ovary syndrome (PCOS). Also known as the “perfect hormonal storm,” PCOS is one of the most common hormonal endocrine disorders in women and involves irregular function of the ovaries.

PCOS is caused by an imbalance in the hormones (chemical messengers) in your brain and your ovaries, and it usually happens when a hormone called LH (from the pituitary gland) or levels of insulin (from the pancreas) are too high, which then causes the ovaries to make extra amounts of testosterone.

Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.

The cause of polycystic ovary syndrome isn’t well understood, but may involve a combination of genetic and environmental factors.

If you feel like you may be experiencing these symptoms, consult your gynecologist or primary care provider. Lab tests and imaging can be used to help determine if you have PCOS and which treatment may be right for you.🌸

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Can Folic Acid Affect the Ability to Get Pregnant?

You’ve asked and Dr. D answered!

👉“Can folic acid absorption affect the ability to get or stay pregnant?”

Got a question for Dr. D? Let us know!

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Factors that Increase a Risk of Infertility

What things increase a woman’s risk of infertility? When should a woman consult a doctor?

Many things can affect a woman’s ability to have a baby. These include:

* Age

* Stress

* Poor diet

* Athletic training

* Being overweight or underweight

* Tobacco smoking

* Alcohol

* Sexually transmitted diseases (STDs)

* Health problems that cause hormonal changes

Most healthy women under the age of 30 shouldn’t worry about infertility unless they’ve been trying to get pregnant for at least a year. At this point, women should talk to their doctors about a fertility evaluation. Men should also talk to their doctors if this much time has passed.

In some cases, women should talk to their doctors sooner. Women in their 30s who’ve been trying to get pregnant for six months should speak to their doctors as soon as possible. A woman’s chances of having a baby decrease rapidly every year after the age of 30. So getting a complete and timely fertility evaluation is especially important.

To schedule your consultation, give us a call or visit our website. We are here to help! 💕

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