A thick, healthy uterine lining is important for optimising embryo implantation.
In this episode of Nourish, I'm going to share 4 nutrition for uterine lining hacks.
Stay tuned!
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My name is Melanie McGrice and I'm a fertility and prenatal dietitian.
I help couples boost their fertility and give their baby's the best start possible with
the power of good food.
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A 'receptive uterine lining' is critical for embryo implantation.
That means that your uterine lining is at least 7mm thick, there's no inflammation and
it's nutrient rich.
Great nutrition has been found to be beneficial for healthy uterine lining, so try my top
four nutrition for uterine lining hacks.....
Number 1 - Include bran in your diet each day.
Dietary studies suggest that there may be a link between
wholegrain intake and a healthy uterine lining.
For example, one study found that women undergoing IVF who had the highest amount of wholegrains
in their diet, had the highest implantation rates.
The women in this group ate at least 50 grams of wholegrains each day.
Furthermore, researchers have found that the bran is particularly important for healthy
uterine lining.
Bran is part of a wheat kernel.
It's often stripped away during milling, but is incredibly rich in fibre and micronutrients.
Try adding bran to yoghurt, smoothies, breakfast cereals or salads.
Although I'd recommend adding half a cup of bran per day, because it is so high in fibre,
it can cause you discomfort if you're not used to it, so instead, start with a tablespoon,
and build up as your tolerance increases.
Make sure that you're also drinking plenty of water!
Number 2 - Take a vitamin E supplement.
Emerging research suggests that vitamin E may be beneficial
for thickening the uterine lining.
I'd recommend taking 500-600mg per day until your transfer and then cease.
Foods rich in vitamin E include almonds, avocados and extra virgin olive oil , but it would be almost impossible
to consume the levels of vitamin E used in the current research studies.
But it's always a good idea to check with your health care practitioner before taking high doses of nutritional supplements.
Number 3 - Eat a punnet of berries each day.
Studies have found that berries have an anti-inflammatory effect.
For example, in one small study, participants with high inflammatory markers were given
100 grams (3.5 ounces) of strawberries each day after eating a high fat, inflammatory meal.
The researchers found that those who had the strawberries had a lower increase in their
inflammatory markers than those who didn't get the strawberries.
So, they're a good choice.
Number 4 - Eat salmon 3 times each week.
When it comes to reducing inflammation, salmon is one of
the best foods that you can eat.
Try salmon risotto, salmon patties or salmon salad to increase variety.
Once you've had your transfer, ensure that salmon is cooked through to reduce any risk
of listeriosis.
If you haven't done so already, make sure that you go to melaniemcgrice.com/shop
and check out some of my resources.
And, make sure that you also check out some of my other fertility videos on topics such as
'Can iron deficiency impact fertility?' and 'reducing the risk of miscarriage'.
I'll see you in my next video!