Sue Bedford (MSc Nutritional Therapy)
With the temperatures on the rise again it’s important to focus on nutrients that can help you stay hydrated, replenish electrolytes, and support overall health.
Did you know that maintaining a healthy level of hydration is important for fertility? This shouldn’t come as a surprise because water is necessary for almost every biological function, and being dehydrated will have a negative impact on your health and possibly your ability to conceive.
Dehydration in men can result in lower-quality sperm and less semen overall. Dehydration may also impair the health of the egg and the amount of cervical mucus secreted in women, both of which are necessary for the journey of sperm to the fallopian tubes. It’s important to keep hydrated and top up on key nutrients at least 3 months prior to conception and onwards to help ensure that all essential nutrients are being carried to all the cells in the body and to help protect cells from free radical damage.
What to Eat (and drink) in the Heat this Summer for Health and Fertility:
Water: Staying hydrated is crucial in hot weather. Drink plenty of water throughout the day to maintain your body’s fluid balance. Aim for at least 8 half pint glasses of water daily (over a 24 hour period), or more if you’re physically active or exposed to excessive heat.
Electrolytes: Sweating in the heat can lead to electrolyte imbalances. Electrolytes like potassium, sodium, magnesium, and calcium help maintain proper fluid balance, nerve function, and muscle contractions. Good sources include bananas, oranges, watermelon, coconut water and leafy green vegetables.
Fruits and Vegetables: Load up on fresh, seasonal fruits and vegetables, as they are packed with essential vitamins, minerals, antioxidants, and fibre. They also have high water content, aiding in hydration. Go for cucumbers, tomatoes, berries, melons, citrus fruits, leafy greens, and other colourful options.
Vitamin C: This vitamin is important for immune function, skin health, and antioxidant protection. Citrus fruits, strawberries, kiwis, bell peppers, and leafy greens are excellent sources of vitamin C.
Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties and support heart health. Include foods like fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts, and avocados in your diet.
Antioxidants: Help combat oxidative stress caused by sun exposure and heat. Berries, dark chocolate, green tea, spinach, kale, and nuts are rich in antioxidants.
Yogurt and Probiotics: Probiotics support gut health, aid digestion, and enhance the immune system. Enjoy yogurt, kefir, or other fermented foods like sauerkraut or kimchi.
Herbs and Spices: Incorporate cooling herbs and spices such as mint, coriander, basil, fennel, and cumin in your meals. They can add flavour while also promoting digestion and helping to cool down the body.
Watermelon and Strawberry Hydration Juice
Strawberries possess both antioxidant and anti- inflammatory properties, both of which are important when it comes to health and fertility. They also are packed full of vitamin c and folate. Watermelon is a great source of the water and is loaded with vitamins C, A, B (some), magnesium and potassium. It is also high in carotenoids including lycopene and beta carotene- both of which are beneficial when it comes to fertility. Watermelon also contains glutathione (linked to helping improve egg quality in certain studies).
To make your juice you will need:
4oz watermelon chopped (seeds removed)
4oz of raspberries (these can be frozen)
Juice of half a lime
Place all the above ingredients into a blender and whizz together. Enjoy!
