Q: What's the most important nutrient for a woman who's trying to get pregnant?
A: It's vital that women get enough folic acid, a B vitamin, before pregnancy, since it's necessary for the very earliest stage of fetal development. The baby needs this nutrient to make the cells for his or her brain and bones, as well as organs and skin. A deficiency of folic acid has been linked with serious birth defects. The Recommended Daily Allowance (RDA) for folic acid for all women (except those who are pregnant, who need more) is 400 micrograms. Best dietary sources are leafy green vegetables (especially spinach), citrus fruits, nuts, legumes, and whole grains. Since getting the daily requirement of folic acid through your diet can be difficult, many women depend on a supplement or multivitamin for help.
Q: Is pre-pregnancy alcohol okay?
A: By now everyone (we hope) has heard that alcohol during pregnancy is a no-no. But the picture is a little fuzzier before you're pregnant. Some doctors say that occasional or moderate drinking (meaning a glass of wine once in a while) before you conceive is okay, as long as you quit immediately and completely as soon as you get that positive pregnancy test. Others say that since women may not know they're pregnant right away, it's safest to abstain completely while you're trying to conceive. So if you want to play it safe, stop drinking while you're working on getting pregnant. But if you aren't ready to adopt a pregnancy diet yet, an occasional glass of wine is probably okay.
Q: Besides alcohol, are there any foods women trying to get pregnant should avoid?
A: Trans fats can damage more than your waistline and heart; they can also damage your chances of getting pregnant. Studies have found that the more trans fats a woman eats, the greater her risk of fertility problems. In fact, consuming just 4 grams of trans fat a day, which is less than the average American eats, can affect fertility. To avoid these fats, pass on products that contain hydrogenated or partially hydrogenated oils, and read labels carefully–food labels are now required to reveal any amount of trans fat over half a gram per serving.
Q: Does that mean all fats are bad when you're trying to conceive?
A: No, in fact adding unsaturated fats to your diet can actually improve your chances of conceiving because they reduce inflammation and insulin sensitivity, two factors that can disrupt the body's hormone balance. There are two kinds of unsaturated fats: monounsaturated and polyunsaturated. You can find monounsaturated fats in olive, peanut, and canola oils, as well as avocados, cashews, almonds, and sesame and pumpkin seeds. Polyunsaturated fats, which include the omega-3 fats, can be found in fatty cold-water fish (such as sardines and salmon). Plant sources include flaxseed, walnuts, and vegetable oils including corn, sunflower, and safflower.
Q: Is it okay to exercise while I'm trying to get pregnant?
A: Sure: Work out, but don't overdo it. Exercise offers multiple health benefits, and moderate exercise such as low-impact cardio, easy walking, swimming, yoga, muscle-toning, and resistance training are all great when you're trying to conceive. On the other hand, excessive or strenuous exercise might impede your chances of conception because it can lead to ovulatory dysfunction. When you're working out very hard, your body interprets that action as stress, and research shows that excessive stress can decrease fertility. But that generally only happens at very high levels of exercise–such as marathon training. "Regular" exercise is still good for you before pregnancy (and after, too, with your doctor's okay).
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Kim Hahn: Founder of Conceive Magazine and Author of Fertility Facts, The Fertility Journal & Cooking to Conceive
Kim Hahn is the founder and CEO of Conceive, parent company of Conceive Magazine, the ConceiveOnline website, the Conceive On-Air radio show, several books (including The Fertility Journal, A Day by Day Guide to Getting Pregnant, April 2008 and Fertility Facts, Hundreds of Tips for Getting Pregnant, September 2008 and a Fertility Cookbook to be realized in 2009), and e-newsletters. Through all these media outlets, Conceive leads the field in providing family-building information for future parents, on subjects that include fertility, pre conception health, getting pregnant and adoption.
A former CFO of SunTrust Bank of Florida, Hahn became disillusioned by the lack of mainstream information available when she and her husband were trying to get pregnant. After the couple adopted a baby girl and Kim returned to work, she decided to leave banking and start a magazine to provide information to others navigating the quest to get pregnant. Conceive's readers may be trying to get pregnant naturally, negotiating the maze of fertility tests and treatments, or planning to adopt.
Hahn received her MBA from the Crummer Graduate School of Business at Rollins College in Orlando, Florida. She serves on advisory boards for the International Council for Infertility Information Dissemination (INCIID), the Centers for Disease Control and Prevention (CDC), the March of Dimes, and the University of Florida.
Today Kim Hahn is a highly sought after motivational speaker, inspiring others on the path to personal and professional success, whether that means starting a family...or starting a company.
Kim Hahn receives compensation for her participation in FIRST RESPONSE® communications.
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