Exercise and nutrition

Take regular exercise:

Regular exercise increases your oxygen intake and in turn, improves your circulation, respiration, and muscle condition. Exercise also stimulates your brain’s chemical reactions powerfully enough to change the way you feel, helping combat anxiety or depression and improve concentration. However, we do not recommend intensive exercise as it will decrease the bodily reserve.

Exercise will:

• Boost your energy levels
• Help relieve stress
• Help maintain better blood sugar levels
• Improve your muscle coordination
• Reduce low density lipids (bad cholesterol) and increase high density lipids (good cholesterol)
• Improve your muscle tone
• Make you more flexible and relaxed
• Stimulate hormones including the sex hormone
• Improve your self esteem
• Enhance your self-control, self-confidence and self-discipline

Exercising in an appropriate way can balance your physical and mental health. Different types of exercise have different benefits, so you should think about the result you are looking for, then choose the most appropriate exercise.

A good basic exercise regime would be:

Outdoor running: 15-20 minutes, three times a week, or
Gym exercise: 40-45 minutes, two to three times a week, or
Swimming: 20-30 minutes, three times a week

To achieve moderate weight loss:

Pilates or yoga: one hour, 2-3 times a week or
Swimming: 20-40 minutes, 2-3 times a week or
Walking: 30 minutes, 2-3 times a week

To achieve increased weight loss:

Outdoor running: 30-40 minutes, three times a week or
Gym exercise: 60 minutes, three times a week
Swimming: 30-40 minutes, three times a week

Nutritional advice:

It is a good idea to maintain a healthy balanced diet when you are trying to conceive. It can help keep sperm and egg production at optimum levels and assist weight control. What constitutes a sensible, balanced diet is really a matter of common sense. Eating plenty of ‘healthy foods’, limiting your intake of ‘unhealthy foods’, along with caffeine and alcohol, and not snacking between meals, are all sensible measures.

To give you a clearer idea, we recommend the following:

Fruit:
Apples (one a day) and alternate fruits such as kiwis, oranges, grapefruits, plums, strawberries, blueberries, apricots, grapes, raspberries, blackberries, watermelon, bananas and pears (no more than three small portions per week)

Vegetables:
Spinach, beans, peas, lentils, broccoli, cauliflower, carrots, potatoes, watercress, garlic, onions, leeks, tomatoes, yams, sweet potatoes, lettuce, sprouts, cabbage, mixed vegetables, pumpkin and many others.

Protein:
We recommend eating at least one type of protein at each meal: lean meat, organic or free range chicken, fish, eggs, beans, lentils, nuts and seeds.

Fibre:
Commonly found in wholemeal bread, brown rice, oats and rye.

Eat small amounts and less often of the following:

• Red meat, cheese, full fat milk, cream, butter, tea.
• Coffee: no more than two cups a week.
• Alcohol: no more than two to three small units per week for men.
• Refined foods such as white bread/pasta/rice, chocolate, biscuits, sweets or anything with added sugars are also not recommended.

There will be times when you will not have much choice about what you eat, but it is best to avoid these things where you can and not keep them in the house.

Avoid totally
Smoking, iced drinks or drinks straight from the fridge and alcohol if at all possible.

If you suffer from PCO/PCOD or endometriosis you should avoid dairy and yeast products as much as possible, instead consider using soya or other non-dairy mlk products.