Exercise
Fertility Nutrition – How to Strengthen your Immune System through Nutrition
Eloise Edington | 10 Apr 2020
Let’s face it, right now we could all do with making our immune system as healthy as possible. That’s why we have spoken to our partner fertility nutritionist, Kirsten Oddy this week. Read her expert tips below on how to keep healthy and optimise your well-being during this world-wide pandemic and beyond. Make sure you’re fighting fit for trying to conceive naturally and for when fertility clinics reopen in due course.
Over to Kirsten Oddy, Registered Nutritionist…
kirstenoddy.com | @kirstenoddynutrition
The immune system requires many nutrients, adequate sleep, relaxation and regular exercise to function optimally, therefore your first line of defence is to choose a healthy lifestyle. There are many products claiming to ‘boost your immune system’ – a concept that actually makes little sense scientifically. In fact, boosting the number of cells in your body – immune cells or others – is not necessarily a good thing. When our immune system is working properly, we don’t even notice it – but when we have an under or overactive immune system, we are at greater risk of developing infections and other health conditions.
Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Your immune system requires balance, not boosting.
Consume a well-balanced diet for optimal health
Vegetables and fruit
Vegetables and fruits are rich in vitamins, minerals, fibre and antioxidants. Ensuring you have a wide range of varieties and colours – especially oranges, yellows, red and leafy greens – will provide the body with a range of different nutrients and help to promote a strong immune system. Opt for at least five portions of different vegetables and two portions of different fruit per day. While fresh is optimal, the following are also excellent ways to include fruit and vegetables into your diet (especially if supply is low due to the current circumstances):
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Frozen bags of fruit and vegetables
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Tinned vegetables (if cannot purchase frozen)
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Jars of pickled vegetables (gherkins, beetroot, sauerkraut)
See Kirsten’s previous article written for us on veganism and fertility
Complex carbohydrates
Complex carbohydrates are high in fibre and slow to digest, which makes them more filling than simple carbohydrates. They are also well known for their blood sugar balancing effects – which can reduce the body’s stress response – and in turn support immunity. Starchy vegetables and whole grains are fantastic sources of nutrients and antioxidants. Sources include:
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Root vegetables (sweet potatoes, carrots, squash etc.)
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Quinoa
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Oats
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Brown rice
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Wholemeal pasta
Lean protein
Lean proteins are lower in saturated fat compared to other sources of protein and are a great source of nutrients. Proteins are also the building blocks for bones, muscles, cartilage, skin and blood, and therefore important to include in each meal. Consuming a variety of sources where possible is key:
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Eggs
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Poultry (chicken or turkey)
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Fresh or tinned fish (salmon, mackerel, tuna)
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Dried or tinned beans (butter bean, chickpea, kidney etc.)
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Lentils (red and green are good staples)
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Protein powders (from whey or plant-based sources)
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Variety of nuts and seeds
Healthy fats
Healthy fats are a major source of energy and vital for every cell in your body. They also help to reduce inflammation, heart disease and high blood pressure. Aim for a small portion at each meal from the following:
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Olive oil
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Coconut oil
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Nut butters
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Avocados
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Olives
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Variety of nuts and seeds
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Oily fish
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Eggs
Dairy Products
Dairy is included in a well-balanced diet and contains nutrients like probiotics, vitamin D and immunoglobulins that are all vital for the immune system. Limit your consumption to a small portion per day – ideally from grass-fed cows or goats where possible – and if you’re dairy-free, make sure to consume fortified alternatives.
Hydration
Water is vital for essential bodily functions – we are made of up 60% water after all! Aim for 1.5-2 litres of water per day and more when exercising, recovering from illness or when the weather is hot. This can also include herbal teas and broths which also provide additional immune support.
Avoid immune-depressors
Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by a well balanced diet as mentioned above. The following are known immune-depressors and should be limited or avoided where possible:
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Caffeine – in excess
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Alcohol – in excess
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Processed foods
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Cigarettes
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Lack of sleep
Supplements for immune health
There is some evidence that various micronutrient deficiencies and/or supplements could alter your immune response, however it is important to remember that few of these have been studied in relation to the coronavirus. If you suspect your diet is not providing you with all your micronutrient needs, then taking a daily multivitamin and mineral supplement may be beneficial.
It could be a good idea to take a daily vitamin D supplement in the autumn and winter months – and especially now that many people are self-isolating – since we rely primarily on the sun for this and it can be difficult to obtain enough.
Tips for efficient meal planning during lockdown
Go through the dates on your perishable goods, take note of when they expire and make a meal plan for the week ahead. For any foods that will expire in the meantime, make sure to freeze them so they don’t get wasted. Peel, slice and prepare any root vegetables and freeze in portions. These can then be defrosted and cooked as usual and are perfect to combine to make soups and stews. Any meat items that come in multiples – such as chicken breasts – freeze them individually so that you can defrost each one as and when you need it.
Prepare large batches of soups, stews, chillies and curries and store in portions in the freezer – ready to defrost as and when needed for meals.Keep all leftovers, no matter how small. Leftovers can be added to a meal to bulk it out and leftovers from just two or three meals often make up one whole meal – start getting creative in the kitchen! There is no more important time than now to be looking after your health and wellbeing, and we know that optimising your fertility nutrition is one of the most powerful ways to do so.
