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How to get pregnant if you are overweight
by Carmen Mair, certified Nutrition and Health Coach
Your chances of becoming pregnant are impacted by your weight. This is what everyone keeps telling you, isn't it?
In a research published by Barbara Luke of Michigan State University, 50,000 women undergoing assisted reproductive technology treatments were examined for pregnancy rates. According to the study, women with a body mass index (BMI) of over 40 had a 35 per cent lower chance of getting pregnant than those with a normal BMI of 18.5 to 24.9.
Although being overweight doesn't prevent you from becoming pregnant, it seems to make it more challenging than it otherwise would be.
What if being overweight is not the real reason that it may be more challenging to conceive a baby?
What if you are struggling with underlying root causes that prevent pregnancy and being overweight is just another symptom?
What are the reasons for weight gain
If you think that a lack of willpower is what leads to weight gain and obesity, please think again.
Even while eating habits and lifestyle choices account for the majority of weight gain, it's not that simple.
Numerous factors including hormonal imbalances and childhood trauma contribute to overeating. Some folks simply have a tendency to gain weight quicker than others.
The underlying causes for infertility and obesity
Insulin resistance
Insulin is a very important hormone. It transports glucose (sugar) into our cells and regulates energy storage. It's also telling fat cells to store fat and to keep it stored if there is no use for it.
Unfortunately, our western diet loaded with carbs promotes insulin resistance. As we eat more carbohydrates the more sugar our cells have to take in. Over time our cells have literally enough energy and close their doors. Now sugar floats around in your body instead of being in your cells.
This can create all sorts of hormonal imbalances and inflammation in your body. Your endocrine system can be completely disrupted by high blood sugar levels and therefore can have a negative effect on your fertility.
Insulin resistance plays a major role in infertility and treating it may be the answer to your struggles to conceive a baby.
Reducing simple or refined carbs while increasing your intake of fibre is one of the best methods to lower your insulin.
Hypothyroidism
Low thyroid hormone levels can interfere with ovulation, which reduces your chances of getting pregnant. Ovulation is the release of an egg from your ovary. If there is no ovulation, there is no egg, without an egg, there is no pregnancy.
Additionally, the body's metabolism may slow down leading to unwanted weight gain and fatigue.
The rate of miscarriage was higher in both groups in a 2002 research of pregnant women with clinical and sub-clinical hypothyroidism, and it was discovered that thyroid hormone therapy could lower the miscarriage risk.
Hypothyroidism can be triggered by multiple factors including food sensitivities, a chronically inflamed gut, viral infections, toxin exposure, and nutrient deficiencies (iodine in combination with selenium, Vit B1 and B2 might be the worst offenders).
Avoiding gluten and dairy, checking iodine levels and supplementing accordingly are good places to start to get your thyroid health on track.
Stress
Stress is a major factor in disrupting normal reproductive function. There is still some debate regarding how stress affects infertility. However, it is evident that psychological therapies for infertile women can reduce anxiety and sadness and may even increase pregnancy rates dramatically.
Stress elevates the release of cortisol, a stress hormone that stimulates your fat and carbohydrate metabolism. While necessary for survival conditions, this process also makes you more hungry. In addition, high cortisol levels can make you crave salty, fatty, and sweet foods. As a result, you're more likely to indulge in french fries and a milkshake than a well-balanced meal.
In addition, your body may create less testosterone if you have too much cortisol in your system. Your body may burn fewer calories as a result and experience a loss of muscle mass.
To top it all off, high cortisol can lead to insulin resistance as cortisol counters the effects of insulin.
Please do not underestimate the importance of stress management in your fertility journey.
Meditation is one easy way to reduce stress and anxiety.
Stress management cannot work without a complete 7-8 hours of sleep.
Easier said than done, right?
Try limiting your exposure to electrical equipment, including your phone and TV an hour before bed to improve your sleep. This will help to unwind as well as get some sleep.
Practising yoga or picking up a hobby are two popular ways to reduce stress.
Being outside in the sun can also help to reduce stress, particularly in areas that are largely green.
Estrogen Dominance
Estrogens support many vital body functions as well as the growth and maintenance of the reproductive system. They also keep the brain, bones, and cardiovascular system healthy. They also boost insulin levels and encourage fat storage...
Now here comes the tricky part. Fat cells store estrogen and also produce estrogen from other hormones, like testosterone. The more fat cells you have the more they promote increased estrogen production. Unfortunately, high estrogen can also lower the thyroid. Estrogen can cause an increase of cortisol binding globulin and thereby cause the total cortisol level to be elevated. To top it all off, a healthy woman's body maintains appropriate ratios of estrogens, progesterone, and testosterone. If one is out of balance, the others suffer in the process. Estrogen dominance usually means progesterone is insufficient. Not enough progesterone means a woman can't sustain a pregnancy. Argh.
To sum it all up, increased estrogen causes more insulin, fat, and cortisol while decreasing thyroid and progesterone levels... which equals more estrogen, which equals less thyroid and progesterone, which equals, which equals, which equals...
You see what I mean. In fact, it becomes a vicious circle.
Sugar is one of the offenders causing estrogen dominance, either processed or in excessive concentrations. As a result, insulin levels rise, and progesterone is converted to cortisol, which elevates estrogen levels.
Moderate carbohydrate levels and staying away from processed carbs can bring help.
Magnesium and fibre are also key components to eliminate excess estrogen. Fibre helps to transport excess estrogen out of the body and stabilizes blood sugar levels. Magnesium facilitates the body's absorption of calcium and controls the pituitary gland, which in turn controls hormone levels. Magnesium is extremely relaxing and aids in lowering cortisol levels before bed.
Additionally, vitamin B6 aids in lowering blood levels of estrogen.
Because the thyroid is made from tyrosine, an amino acid, and iodine, supplementation can help our bodies to be better equipped to produce thyroid hormones when we get enough of these nutrients.
Food Addiction and Eating Disorders
The food choices we make, the amount we eat, and even when and how often we eat, hold tremendous power over our reproductive system.
Testosterone, estrogen and progesterone contribute to the normal function of your reproductive system. But did you know that cholesterol is used to create them?
Cholesterol has a bad rep these days. While it's true that too much can clog your arteries, too little may cause your body to synthesise not enough estrogen and progesterone, leaving you with infertility.
Extreme dieting and binge eating can have a significant impact on the endocrine system. Food can have a direct impact on the gut, trigger reflexes in the neurological system, alter the concentration of different metabolites in the blood, or alter the amounts of circulating gut hormones indirectly. All of it can have a negative effect on fertility.
If you suffer from any kind of eating disorder please consider getting help. Next to medical professionals, there are 12-step programs such as Overeaters Anonymous or Eating Disorders Anonymous that can help with recovery. If you are seeking medical help please make sure the person understands food addiction.
Why do some women get pregnant after they've lost weight?
There are a few explanations why weight loss seems to help fertility.
- Next to starving themselves, most people also start eating healthier when dieting and giving their bodies more nutrients that are helpful for conception. Often this might also address some of the underlying root causes.
- Losing fat contributes to releasing excess estrogen. If the body is able to detoxify the released excess estrogen it can help restore hormonal balance.
- Losing fat contributes to releasing toxins that have accumulated in our fat cells. If the body is able to transport the released toxins out of the body it can help restore reproductive health.
- Some of the diets might help you to get pregnant but that's just half of the story. I'm sure you don't want to get pregnant - you want to stay pregnant and deliver a healthy baby, don't you?
This is why losing weight is not the answer. Addressing the root cause of infertility is. Losing weight most likely happens by itself throughout the process.
What to eat when trying to conceive
I wish I had the magical pill that makes all your sorrows go away and you pregnant in an instant. Unfortunately, there are no special fertility foods or supplements that will guarantee you get pregnant.
However, a nutritious and well-balanced diet can promote your reproductive health, giving you all the nutrients needed to create a healthy womb, beat insulin resistance, help your thyroid and get rid of excess estrogen.
In my experience, when you address the underlying root cause, the unwanted weight comes naturally off without even trying.
Do you have to change your diet to optimise for conception?
Most likely.
Aim for the 80/20 rule. 80% of the time eat clean. Your lunch and dinner plate should look like the example below.
Eat protein in every single meal. This keeps you full for longer and helps regulate blood sugars.
Eat no more than 2-3 servings of fruit per day. Fruit contains important vitamins and minerals for conception but also has a higher sugar content which won't help insulin levels. Prioritize vegetables over fruit.
Although it's best to limit sugar never ever go without your favourite foods. Deprivation can lead to binging and counter-productive. Instead, plan your favourite "unhealthy foods into the week". You can still eat it but choose to do so consciously and not every day.
Limit food that causes you discomfort. Discomfort is your body's way of signals to you that it doesn't like it. Things your body doesn't like might cause inflammation. Inflammation hurts your reproductive health. The biggest offenders are gluten and dairy.
Swap highly processed seeds that may contribute to inflammation with healthy fats. This means avoiding oils like soy, corn, vegetable, and canola but reaching for healthier options like coconut oil, ghee, butter, extra virgin olive oil, lard, or beef tallow.
Supplements
Most conditions can be supported with natural herbs and supplements. We are all different, and one size usually doesn't fit all. Please speak to your medical provider or naturopath. Alternatively, you can book a consultation with us to discuss individualised prenatal help.
In preparation for conception, a good, high-quality prenatal supplement is recommended when trying to conceive. There are a few good ones on the market and lots of crappy ones. If you can help it, please stay away from brands that your local supermarket sells. Chances are high that they are not of the highest quality.
I recommend Ova Moon's Prenatal. It contains Thyroid supporting Iodine, Selenium, and Vitamins B1 and B2. It comes with Magnesium, a highly absorbable form of Folate and Vitamin B12, and Vitamin D in combination with Vitamin K2, Zinc, and even Choline.
Use CODE ' alternativf ' to get 20% off your first purchase.
Conclusion
Please know that you are not "too fat" to get pregnant. It's much more likely that you have underlying health conditions that may have led to unwanted weight gain and infertility.
Yes, weight loss may help you get pregnant but it is no guarantee.
Treat the underlying root cause instead of going on a starvation diet.
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