Exercise
and Nutrition
·
Eat sensibly
A balanced diet will help ensure your body
is healthy enough to conceive and nourish a developing baby. It can also
help keep sperm production at optimum levels and help with 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 that
you:
Your Nutrition Intake:
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:
Helps to slow the release of sugar into the
blood stream. We recommend eating at least one of the following in each
meal such as 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.
Obviously, there are times when you don’t
have much choice about what you eat, but it’s 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, tea, 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 soy or other
non-dairy milk products.
·
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
- Increase your social interaction
- Enhance your self-control, self-confidence and
self-discipline
Exercising in an appropriate way can
balance your physical and mental health. Obviously, different types of
exercise have different benefits, so you should think about the result
you’re looking for, then choose the most appropriate exercise.
For most of us, 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
For proven weight loss:
Pilates or yoga: one
hour, 2-3 times a week or
Swimming: 20-30 minutes, 2-3
times a week or
Walking: 30 minutes, 2-3 times
a week
For weight loss:
Exercise can lower your plasma glucose levels by intensifying the
effects of insulin.
Outdoor running:
30-40 minutes, three times a week or
Gym exercise: 60 minutes, three
times a week or
Swimming: 30 -40 minutes, three
times a week
|
|
