Reduce glycaemic index (GI) foods in the diet, focusing on plant foods and healthy protein sources.
Ensure the diet is rich in fibre, beneficial fats, antioxidant and anti-inflammatory compounds (e.g. dark greens, bright reds/yellows/oranges, deep purples/blues) and fermented foods.
Avoid sugar and refined carbohydrates.
Minimise grains, ensuring those that are consumed are whole grain sources.
Reduce toxin exposure, especially in the three months leading up to conception (limit alcohol, smoking, drug use etc.).
Eat organic where possible. Choose grass-fed meat.
Avoid excessive omega-6 fats in the diet (vegetable oils used in processed foods and meats) and increase omega-3 intake (deep-sea fish, nuts, seeds, soybeans).
Manage weight (reduce fat mass, maintain lean muscle) and avoid a sedentary lifestyle, as High body fat contributes to elevated inflammation, cardiovascular disease (CVD) risk factors, insulin resistance, increased risk of cancers, infertility and erectile dysfunction.
Heal the gut and ensure microbial balance to manage inflammation and assist detoxification of oestrogen metabolites.
Reduce exposure to xenoestrogens e.g. BPA.
In CVD and erectile dysfunction, consider foods rich in nitrates and arginine (e.g. beetroot, nuts, cacao) to support healthy nitric oxide levels for enhanced vasodilation.
Reduce excess salt from processed foods (consider Himalayan salt or sea salt)
