In this post Bourn Hall’s Nutritional Therapist Angela Attwood explains why antioxidants are important for fertility. Eating well and taking care of your body is important for everybody, but it really is essential when you’re preparing for a baby. By changing the way you eat to increase antioxidants, your body gets healthier, supporting healthier egg and sperm production, and creating an altogether better environment in which to start growing another human being.
Increasing your antioxidant intake is a great first step to supporting egg and sperm health.
Antioxidants have been the subject of much research in disease and anti-aging as well as fertility.
They work by neutralising free radicals, which our body’s produce all of the time. In small amounts free radicals are essential to life, we need them for energy, producing hormones and fighting viruses and infections.
Bourn Hall provides support to get you in the best possible place for successful conceptions – talk to us about a free consultation with a fertility nurse specialist or Fertility Health + Wellbeing, which is a package of fertility tests, nutritional advice, diagnosis and advice on the next steps.
Bourn Hall consultant Dr Sharleen Hapuarachi will be discussing the importance of ‘Keeping Fertility Fit’ as the guest speaker for the first meeting of a new East of England Fertility Support Group hosted by Fertility Network UKon 6th September 2023. Find out more.
Impact on fertility
Our modern lives mean that we are exposed to free radicals in the environment too. Pollution, pesticides, alcohol, smoking, obesity and ageing all increase free radicals which can increase the likelihood of oxidative stress, a process that happens when there is an imbalance of antioxidants to free radicals.
Oxidative stress has the potential to cause damage in the body, especially to fats, proteins and DNA which can lead to disease and in the case of fertility health, damage to eggs and sperm.
The great news is antioxidants and healthy lifestyle choices have the potential to minimise the effects of oxidative stress, and support egg and sperm health.
Natural antioxidants in rainbow food
Summer is the perfect time to embrace antioxidants in your diet, whether you are off to sunnier climes or taking time out to enjoy the delights that home has to offer. There is an abundance of antioxidant rich fruit and vegetables available throughout August.
Eating at least 5 servings of vegetables and fruits each day will help to fuel your body with antioxidants.
Choose plant foods that cover the colours of the rainbow to enjoy the benefits of a whole spectrum of antioxidants.
Boost your antioxidant intake this August by including:
Berries, cherries, soft fruits and rhubarb are perfect right now and are brilliant for adding to Greek yogurt or a smoothie and enjoying for breakfast in the garden.
Lemons used in salad dressings, marinades and summer drinks. The zest is fantastic with raspberries or as a dressing on top of fish when mixed with olive oil and chilli, or add it to salsa verde as in the recipe below
British seasonal veg such as beetroot, broad beans, chicory, courgettes, cucumber, fennel, leeks, lettuce, peppers, radishes, rocket, runner beans, spring onions, Swiss Chard, tomatoes and watercress make interesting salads or sides to your favourite lunch or dinner.
Herbs such as rosemary, sage, mint, coriander, thyme and parsley are a great addition to salads or vegetable dishes. Grow in your garden or keep on your windowsill.
Spices such as chilli and turmeric are also a great source of antioxidants and add interest to omelettes and egg dishes.
For a big hit of antioxidants try making your own salsa verde, delicious with veggies, fish, chicken or steak.
Salsa Verde
2 handfuls parsley
1 handful mint
1 clove garlic
1 tsp Dijon mustard
1 tbsp capers
1 lemon (juice and zest)
4-5 tbsps olive oil
Maldon salt (to taste)
Place the ingredients in a food processor and blend until a smooth sauce. Store in the fridge in a sealed jam jar for up to 3-4 days.
To do even more to reduce oxidative stress, consider these lifestyle choices too:
- Review your portion sizes – studies have shown that eating too much increases oxidative stress.
- Expose yourself to early morning light – by taking yourself outside this will boost your melatonin, not only essential for a restful night’s sleep but a potent antioxidant.
- Review your chemical exposure in the home – cleaning products, scented candles, air fresheners, cosmetics and toiletries may all contribute to oxidative stress.
- Replace processed and fast food as much as you can with home prepped food from unprocessed ingredients.
- Regular exercise is associated with higher antioxidant levels and less oxidative stress. August is a great month to embrace that exercise routine you have been meaning to get started.
Free nutritional advice
Bourn Hall offers a Fertility Health + Wellbeing service, which includes a free 30 minute consultation with Angela.
Having a healthy BMI of between 19-30 gives you the best chance of a successful conception and healthy pregnancy. Although for self-funded IVF patients your BMI can be slightly higher, but to access NHS-funded fertility treatment it needs to be 30 or less. Angela can provide advice on how to make substitutions in your diet or alter the timing of your meals to help you gain a healthy BMI.
Or it might be to have tests to check sperm count and ovulation (egg production) – common reasons for infertility. Or perhaps it may be to gain a second opinion on a medical issue, for example if there is a family history of a genetic disorder.
From this consultation, you will be in a stronger position to decide on your next steps. This might be to improve your fertility fitness and try naturally for longer or to gain treatment, which could be Ovulation Induction to create regular ovulation or surgery to improve sperm production.
The advice will be appropriate to you and your circumstances. You don’t have to be trying to get pregnant or need fertility treatment to self refer for the Fertility Health + Wellbeing service.
More information
Bourn Hall consultant Dr Sharleen Hapuarachi will be discussing the importance of ‘Keeping Fertility Fit’ as the guest speaker for the first meeting of a new East of England Fertility Support Group hosted by Fertility Network UKon 6th September 2023. Find out more.
See more information about fertility health and fitness in our Holistic Approach to Fertility section on the blog.
Find out more about Love Nutrition at love-nutrition.com.
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