Eden Herbs


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Tips for conception

Exercise and Nutrition





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:


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)


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.


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, http://fruitandvegetabledietplan.com/wp-content/uploads/2008/09/fruit-and-vegetable-diet-lose-weight-fast-and-naturally-1-300x199.jpgfish, eggs, beans, lentils, nuts and seeds.


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.

Fitness exercise in the poolExercise 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



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Thank you,

Eden Herbs

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