5 Steps to Creating Healthy Eggs and Sperm

spermHow often do you hear pregnant women say things like, “now is the one time in my life when I can eat whatever I want”.  Of course, one may feel that because the belly is going to get big anyway, the pressure to be thin is off and all previously banned foods are on. But nothing could be further than the truth.  The developing stage in utero is one of the most crucial times for good nutrition. In fact, a strong, healthy baby starts even before conception, at the single cell stage. Eggs and sperm require a huge variety of nutrients. Wouldn’t you want to ensure that they get everything they need to facilitate the best possible pairing of the two?

I would recommend that both partners start preparing their bodies for conception 6 months prior to trying.   This means getting the basics: lots of water, fruits and vegetables, whole grains, good quality protein and healthy fats, such as the kinds found in avocado, nuts, seeds and fish. Limiting caffeine, alcohol, sugar, refined flour products, and fried or processed foods is critical as all of these things can interfere with the health of the reproductive and hormonal systems in general and the individual egg and sperm cells.

Here are 5 additional steps to take to ensure a healthy egg and sperm:

  1. Detoxify – if your body is full of toxins (environmental pollutants, pesticides from food, parabens from skincare etc.), it is possible that they may be transferred to the sperm/egg. Further, your body will use up its stores of vitamins and minerals to rid the body of these toxins. It’s best to release these toxins from your body before trying to conceive. Incorporate lots of fruit, leafy greens, cruciferous vegetables, green tea and water into your diet.
  2. spermMove – unlike the cardiovascular system, which has the heart to pump blood through the body, the lymph system has no such pump. The only way to get the lymph moving, is by exercising. Exercise will strengthen your immune system and keep toxins flowing out of the body. It’s summer, so get outside and walk, hike, swim, paddle or go for a bike-ride.
  3. De-stress – chronic stress directly impacts the hormonal system, which can interfere with the health and release of the egg and production of sperm. Many of us don’t even realize how stressed we are. Commuting and working long hours are considered part of normal daily living when we are young, but they can cause a huge amount of pressure on the body and mind. Find ways to de-stress – meditate, do yoga, say “no”, find more downtime, or take more vacation time.
  4. Load up on vitamins and minerals – many of us find it hard to get proper nutrition spermon a daily basis and even if we could eat healthy meals each day, the nutrient quality of our food is steadily declining. A multi-vitamin can ensure that you are getting enough of what your body needs. Three-a-day capsules are better absorbed than chewable or one-a-day caplets. Pick up a pre-natal formula for potential mom and an adult men’s formula for dad.
  5. Sleep more – most of us do not get enough rest. Studies show that the majority of people need between 7 and 9 hours a night. Your body can keep going for a very long period of time on too little sleep but similar to stress, this can cause damage to your body over time. Strong egg and sperm cells need the benefits of sleep. Your body regenerates cells and heals itself primarily when at rest. So get more of it to generate healthy eggs and sperm.

Following these 5 steps consistently for the months prior to conceiving can go a long way to ensuring a healthy baby. It does take two to tango, so make sure both partners are on board.   And watch my blog for future articles on what to eat before, during and after pregnancy so that you and your developing baby can be the healthiest you can be!



  • Categories: Hormones, New

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