12
Diet and lifestyle
Introduction
There is a dizzying amount of information and misinformation handed out to prospective parents: what they should eat – what they shouldn’t eat – which pills they should swallow – which they should not – what activities they should do – and not do. Attempts to follow all of this advice is enough to make any couple trying to conceive tense and miserable! However, being sensible and responsible about one’s diet and lifestyle not only safeguards health but can pay large dividends in gamete and embryo quality. Additionally, it is now recognized that mother’s nutritional status at the time of conception can have significant implications on the health of the future baby and the adult it will grow into.1
A Chinese Medicine Perspective
The sexual secretions of women are not considered to be so depleting to the Jing as is the loss of semen. Since these secretions do not contain gametes, they do not have such a direct connection to the Jing. Rather, they reflect Kidney Yin reserves; these too can be drained somewhat by excessive sexual activity. However, every menstrual cycle in which an ovulation occurs requires contribution from the Jing. It is when no more Jing contributions can be made (i.e., there are no more viable eggs) that menstrual cycles cease and menopause has arrived. Thus, women spend their Jing too in the normal processes of the menstrual cycle during the reproductive years. Celibacy in a woman cannot preserve Jing in the same way it can for a man. Stopping ovulation altogether, as happens, e.g., in women taking the oral contraceptive pill, may preserve some aspects of Jing, although it does so at a price.
The production of a whole new baby human during pregnancy draws heavily on the Qi, Blood and Jing resources of the mother. Anything which damages the DNA in the chromosomes (such as X-rays and mutagenic chemicals) is said to be damaging to the Jing. Some of the epigenetic effects of assisted reproduction technology (see Ch. 10) could also be of concern as far as Jing is concerned.
Yin
Yin is essentially an internal and quiet energy. An overly stimulating and rushed lifestyle damages it by not allowing time for rest and regeneration. It is such a lifestyle which turns up our slow drip feed of Jing, draining it more rapidly than is healthy and at the same time creating an imbalance between Yin and Yang by indulging in more Yang active times than Yin ‘resting’ times. Such a lifestyle depletes both Jing and Yin, which spells doom for fertility. Those fortunate people born with plentiful and strong Jing energy may sustain quite some Yin deficiency without the Jing being depleted but eventually a frantic life catches up with everyone – lucky are those for whom it doesn’t happen until old age, when fertility is no longer an issue! Yin deficiency in the absence of Jing deficiency can still compromise fertility. Restoring damaged Yin energy, although not quite so difficult as dealing with deficient Jing, is still not an easy clinical task. Yin-deficient women, especially older ones (speaking from the ovary’s perspective) find getting and staying pregnant a challenge. Their juices are dried up, i.e., they have little fertile mucus to carry the sperm safely into the uterus, and the lining of the uterus can be thin. The development of the egg too is compromised if the Yin is inadequate. And men are not immune from the damaging effects of the Yin-hungry lifestyle; internal Heat which develops as a result of Yin deficiency can have very dire repercussions for the development and maturation of sperm.
Toxic fumes associated with some trades and professions (e.g. manufacturers of glues, paints and solvents, photographers who develop their own photos in darkrooms, cleaners and dry cleaners) appear to have a damaging effect on the Jing and Yin. Under these conditions, the developing eggs or sperm become less able to create viable embryos (see Environmental pollutants, below, and Ch. 8).
Yin and food
Attention to lifestyle habits and avoiding stimulating drinks and foods has more impact on conserving or recovering the Yin than does making specific additions to the diet. In general, diets composed of foods which are rich in nutrients and not overly stimulating are those which nourish the Yin. A diet of fruits and vegetables and adequate protein (especially tofu, fish, and milk) is one which fortifies the Yin. On the other hand, drinking too much coffee and eating very spicy food can consume Yin. Some texts recommend the following specific foods: barley and millet; string beans; asparagus; all dark-colored beans; dark fruits like blackberry, mulberry, and blueberry; seaweeds; and animal products, including fish eggs, dairy produce, duck, and pork.3
One word about soy before recommending it as a good addition to the diet of Yin-deficient men with poor sperm counts – it has been found that men who eat even moderate quantities of soy-based foods regularly produce a third less sperm per milliliter than men who consume no soy-based foods.4 One cup of soy milk or one serving of tofu, tempeh, or soy burgers every other day provides enough isoflavone content to affect the sperm. It is thought that the phytoestrogens may interfere with hormonal signals that govern sperm production.
Yang
Yang deficiency often develops out of a Yin deficiency, but can also be provoked by certain environments, behavior, and diet. Living and working in icy climates or even damp cold ones can damage the Yang. The external Cold can enter the body, through specific channels or organs and inhibit or weaken the inner Fire of Yang. If the Yang of the body (and therefore its Wei Qi or natural defences) is weakened, Cold can enter even more easily. For example, in the first days of a woman’s period, her body is slightly Yang deficient (because she is losing body heat with the blood loss) and is more vulnerable to direct attack of Cold to the Uterus because the Chong channel is open. It is for this reason that Chinese women (and Asian women in general) are advised not to swim in cold water during their periods. If the Cold restricts or inhibits the rapid and easy flow of the blood it can ‘stagnate’, setting the stage for many gynecological problems later, including infertility.
Qi and Blood
The vitality and actions of the internal organs can be described not only in terms of Jing, Yin, and Yang but also in terms of their Qi and Blood. While Qi is an immaterial substance which we translate as energy, the TCM concept of Blood includes the material substance we can see (the red stuff in our veins) and many aspects of nourishment of the body. Plentiful Blood and Qi makes us more substantial and resilient in both physical and emotional ways. When the Blood and Qi is adequate and moves well, all the tissues are well nourished and the complexion appears to be a good color. A pale tongue is a sure sign that the Blood reserves are low.
Blood and food
Foods which build Blood best are meats and poultry, and especially stocks and soups made from bones. Such stocks provide Blood-fortifying bone marrow and also calcium from the bones (if a little vinegar is added to leach it out). Small amounts of meats which have been marinated before cooking, or stewed in casseroles for a long time, will provide rapid nourishment to the Blood. Egg yolk and legumes also help to nourish the Blood, as do grains, green leafy vegetables, beetroots, red wine, and stout. Substances which build the Blood after menstruation are an important component of diet and herbal prescriptions. With this in mind, Chinese and other Asian women commonly eat special soups made with chicken and herbs after the period. For example, post-menstrual soup is made by boiling a whole chicken with a selection of herbs and vegetables. These include carrots, mushrooms, shallots, and sweet potato. Herbs which are often added include Shan Yao (yam), Gou Qi Zi (Lycium berries), Long Yan Rou (Longan fruit), and Sheng Jiang (ginger). The resulting stock makes a nutritious post-menstrual soup – some chicken meat can be added if desired.
Phlegm-Damp
Phlegm-Damp and food
Poor eating habits or poor digestive function allows accumulation of Phlegm-Damp. A diet which is unlikely to create Damp is one which has few fatty rich foods and includes foods which help to mobilize fluids and break up congestion. Herbal digestives are often taken by Chinese people after a meal to help to avoid Damp accumulating, e.g., hawthorn flakes after eating heavy meats. Where there is already evidence of internal Phlegm-Damp (weight gain), reducing intake of fatty meats, dairy products, sweets (especially chocolate and ice cream), bread, and fried foods is important. Dairy products are one of the main dietary culprits for many Westerners, milk and cheese being such a popular part of the diet in countries like Australia, New Zealand, UK, France, and America. It is well known by nutritionists that adult Caucasians often lose the capacity to digest the components of dairy (specifically lactose) as they mature, and in the case of many Asians, that capacity was not there even in childhood. Some studies relate the inability to digest dairy products (or galactose, a sugar found only in milk) or overconsumption of dairy products, to impaired ovarian function.6 High levels of galactose appear to be toxic to ovarian germ cells and trials have been done to examine its association with premature ovarian failure.7
In a case where infertility is related to Phlegm-Damp in the lower Jiao, a diet based on aromatic rice (and some millet and barley) with the addition of broad beans, chick peas and, especially, adzuki beans, will support the Spleen and drain Damp.8
The Clinical Handbook of Internal Medicine, Vol. 2, Chapter 26, provides more in depth discussion of diets for different constitutions with appropriate food inclusions or exclusions.9
Preconception Diets
So what does in fact constitute a healthy diet for those preparing to conceive (who don’t need to lose or gain weight), one that will maximize their nutritional status and their fertility? This will vary enormously depending on the country, the culture, urban or rural environs, economic status, and individual constitutions and preferences. In the USA, one large study tried to define some of the parameters of a diet which promoted fertility.10
The Nurses Health Study followed nearly 20 000 women over several years and correlated pregnancy attempts with diet and lifestyle factors. They recorded higher pregnancy rates when women had what they defined as a ‘fertility diet.’ Their findings were summarized with this advice:11
We could summarize general diet advice even further with the words of esteemed author Michael Pollan, who writes extensively about our modern food production and eating habits.12 His mantra is Eat food. Not too much. Mostly plants.
To this we would add, Enjoy! And we would add an artful TCM touch emphasizing balance, taste, flavor, appeal and ease of digestion, alongside an awareness of the season and an individual’s constitution.9
We know that nutritional status at the time of conception can be critical in determining the health of the baby and future adult (particularly in terms of cardiovascular disease and diabetes),13–15 hence it is important that women take steps to ensure their diet includes sufficient nutrients. In general, a diet that includes plenty of fresh fruit and vegetables and sufficient protein, will provide the nutrition needed to create a healthy environment for the new embryo. However, it may be wise to add supplements to ensure intake of certain essential vitamins (such as folate) particularly where the diet is not ideal.
Nutritional Supplements
The British Association for the Promotion of Preconception Care, called Foresight, has for many years dispensed information about diet and lifestyle to prospective parents. They have sponsored research which supports the notion that healthy, well-nourished parents have healthy pregnancies and make healthy babies.16 Their advice includes a sound, well-balanced, and ‘clean’ (i.e., no junk food or added chemicals) diet and the optimum intake of many vitamins and minerals, namely: zinc, selenium, manganese, potassium, magnesium, iron, iodine, calcium, chromium, boron, vitamins A, B complex, C, D, E, folic acid, and essential fatty acids.17
It has long been recognized that nutrients such as calcium and iron are important for the health of the pregnant woman and her baby. We now know that lack of folic acid can have dire consequences on the early development of the nervous system of the fetus, causing neural tube defects such as spina bifida. As more research is carried out on different nutrients, their role in fetal development will be elucidated. The above-mentioned nurses study found that women who took supplemental vitamins had a better chance of conceiving.18
Finding a good prenatal supplement which incorporates essential vitamins and minerals is important and consultation with a local naturopath or nutritionist for guidance may be advisable. A full discussion of the roles and dosage requirements of all these supplemental nutrients is outside the scope of this text, however it is worth noting that there are some nutrients that modern diets seem to be lacking, and which may be the cause of some disturbances in fetal development. Consumption of iodine has dropped in many countries (except those where a lot of seaweed is eaten), to levels that have caused concern for infant brain development. Iodine deficiency in the mothers’ diet can lead to miscarriage, premature birth and significant developmental delays in affected children.19 Hence, it is important that women take a vitamin preparation containing 150 μg iodine daily, in preparation for and during pregnancy and lactation to supplement iodine intake from the diet;20,21 the total daily intake should be 250 μg.22 Dietary sources are seafood, dairy and eggs, and some vegetables. In some countries, foods like bread are fortified with iodine to prevent a public health problem. However, the amount of iodine in dietary sources is inadequate for pregnant and breast-feeding women.
Similarly, vitamin D levels are inadequate in a large number of women who are pregnant or preparing to conceive. Very few foods (other than some fatty fish) have significant amounts of vitamin D in them and the primary source, the action of sunshine on the skin, is limited in the lives of many modern women who work inside and seldom see the sun. Vitamin D deficiency adversely affects bone health and brain development of the baby, but also increases risk of heart disease, type 1 diabetes and cancer as the baby grows into an adult.23
Many patients who have had a poor response to IVF or who have been diagnosed with poor ovarian reserve are recommended by their specialist to take DHEA (dehydroepiandrosterone). This is a hormone that is produced by the ovaries and the adrenal glands and is an essential prerequisite for ovarian follicular steroidogenesis, specifically follicular testosterone.24 However, DHEA levels decline with age. Some clinical studies on small numbers of IVF patients classified as poor responders, have shown promising effects of DHEA supplementation (75 mg/day for 6–12 weeks) on outcomes such as number of mature oocytes, embryos, pregnancies, and live births.25,26
Arginine – supplementation with this amino acid has been examined in several small studies which show conflicting results, arginine supplementation being associated with both better IVF outcomes in earlier trials but worse outcomes in more recent studies.27–29
Melatonin (N-acetyl-5-methoxytryptamine) – this hormone is secreted during the night by the pineal gland to regulate a variety of pathways related to circadian rhythms and reproduction. It has been shown in one study to reduce intra-follicular oxidative damage, and increase fertilization and pregnancy rates in IVF poor responders at a dose of 3 mg per night for 5–6 weeks leading up to egg retrieval.30,31
Inositol – a naturally occurring carbohydrate that is found in phospholipids which function as cellular mediators of signal transduction in metabolic regulation and growth. One recent trial claimed that using Inositol 4 g/day, and Melatonin 3 mg/day together, improved oocyte quality and pregnancy rates.32
Men who are preparing to have a child and who do not have an ideal diet are recommended to take a general vitamin supplement and fish oils. A high intake of omega-3 fats such as those found in fish oils is associated with better sperm morphology.33
Men whose sperm have a high degree of DNA fragmentation are recommended to take antioxidants, such as Vitamins C and E.34
Drinking Rooibos tea or green tea also benefits men with a high degree of DNA fragmentation.35
Weight
Does weight matter? Body weight that varies from a defined norm in either direction can affect fertility. Restriction of calorie intake has an immediate effect on the pituitary hormones acting on the ovary36 and a loss of even 10% of body weight below the standard can cause ovulatory problems and reduced fertility. More extreme weight loss (as in anorexia nervosa) can inhibit ovulation altogether. Even in women with regular weight, low body fat can negatively affect ovulation. This is observed in women who train seriously for athletic and sporting events and stop ovulating until such time as their exercise regimen is reduced and their body fat builds up again. If infertility is the result of the body deciding it cannot support the huge caloric requirements of pregnancy and breast-feeding because it does not have enough adipose tissue, the remedy may be as simple as consuming more calories. For some women who have very low appetites or who have difficulty eating enough or digesting larger quantities of food, some work may need to be done to invigorate Spleen Qi. For women who cannot put on weight no matter what they eat, then treatment to build the Yin, cool internal Heat and calm the Shen must accompany a good diet. Both herbal tonics and acupuncture can invigorate the Spleen Qi, supplement the Yin, or clear internal Heat and thus encourage less sympathetic nervous system activity and more weight gain.
On the other side of the coin, it is well known that overweight women can have difficulty conceiving. This difficulty is sometimes related to polycystic ovary syndrome (PCOS), sufferers of which often experience weight gain. (We have discussed the relationship between polycystic ovaries and the condition called Phlegm-Damp accumulation and impaired fertility in Ch. 5.) With an excess of Damp accumulation (with or without PCOS), ovulation frequency and egg quality may be reduced. The follicular fluid surrounding the eggs of obese women is different to that of moderate weight women and maturation within this environment is detrimental to the eggs.37,38 It has been shown that overweight women do less well with IVF39 and suffer more risks during pregnancy.
Researchers who have examined the effect of obesity on placental function in animal models advise women that in order to make a good functioning placenta they should lose weight well before conceiving and not just switch to a good diet once they are pregnant. They describe fat deposit patterns in placentas of the obese rats in their trial, such that the nutrient supply region is just half the size of that of a normal-weight mother, even when both were eating the same healthy diet. As a result, obese mothers gave birth to babies that were 17% smaller than they should have been, risking lifelong consequences.40
But it is not only excess weight in women that we must concern us. Although not all reports agree, there is growing evidence that excess weight in men also has a negative effect on ability to reproduce; sperm counts reduce significantly as BMI and abdominal fat increase41 and men who are overweight are more likely to suffer erectile dysfunction.42
When the embryos of overweight men doing IVF are examined at Day 4 or 5 (when paternal genetic influence comes into play) there is evidence of impaired development. Overall studies show there is decreased blastocyst development, and fewer conceptions when the male partner is overweight.43
Mice studies have shown that obese fathers can have offspring (especially daughters) that are prone to obesity and insulin resistance. Obesity can actually change the microRNA of the sperm revealing that a man’s diet can affect the epigenome of his sperm, a non-genetic mechanism to inform the next generation of environmental change. Another compelling reason to lose weight before conception.44
Losing weight
A Damp condition often causes weight gain or even obesity because the body’s metabolism is severely hampered by the congestion of stagnant fluids. Treatment consists of clearing Damp generally, so that metabolism improves and specifically so that ovulation proceeds. The weight loss that follows is usually accompanied by a return of fertility.
Xiang Sha Liu Jun Zi tang (Six-Gentleman decoction with Aucklandia and Amomum)
Chao Bai Zhu | 12 g | Rhizoma Atractylodis Macrocephalae |
Fu Ling | 12 g | Sclerotium Poriae Cocos |
Dang Shen | 15 g | Radix Codonopsis Pilulosae |
Ban Xia | 9 g | Rhizoma Pinelliae |
Sha Ren | 6 g | Fructus seu Semen Amomi |
Chen Pi | 6 g | Pericarpium Citri Reticulate |
Gan Cao (Zhi) | 6 g | Radix Glycyrrhizae Uralensis |
Mu Xiang | 6 g | Radix Saussureae seu Vladimiriae |
Suan Zao Ren | 9 g | Semen Ziziphi Spinosae |
For poor digestion from overeating or food stagnation add:
Chao Mai Ya | 12 g | Fructus Hordei |
Ze Xie | 9 g | Rhizoma Alismatis |