When it comes to the nutrition recommendations for women who hope to get pregnant, there is a lot of confusing information out there. For that reason, Cynthia Stadd, Director of Nutrition Services at The Berkley Center for Reproductive Wellness & Women’s Health in New York City has compiled the top basic lifestyle changes that will help prepare your body for conception. Here are the six most important changes to help you begin increasing your fertility quotient:

● Greatly reduce or eliminate caffeine and coffee altogether. It is a vasoconstrictor which can impede blood flow.
● Establish a whole foods-based diet that’s easy to incorporate into your busy lifestyle. Include whole vegetables, grains, nuts, seeds, and minimal animal protein. Consider scheduling a consultation with a nutritionist to discover which fresh whole foods you should choose for your body type including quantities, shopping tips and food preparation techniques for maximum health and digestion.
● Drink plenty of water and avoid sugary liquids. The new high energy, vitamin and natural food drinks on the market may seem like a healthy alternative but they might not be as good for you as you think. Avoid chemicals, additives and preservatives. Get educated on how to read food labels, stay away from artificial sweeteners, and get acquainted with some natural sweeteners on the market.
● Limit your cow’s milk dairy intake. Get the latest information on hormones, organics and soy… and how they may be affecting your reproductive health.
● Curb unhealthy cravings. Here’s a simple solution you can start using tomorrow. Eat breakfast! Skipping breakfast can make cravings worse so start your day right and don’t miss the most important meal of the day.

If you need additional help, you should make an appointment with a registered nutritionist who can provide you with a list of food and beverages that you should abstain from, as well as a list of those you should include in your daily diet. Following these guidelines is important for your reproductive health and for your health in general.

Tests you need

Wondering at what age you should get your first mammogram, or how often you should have your cholesterol checked? Sorting through all of the tests a woman will need at one time or another can be confusing. But don’t fret, because the Web site www.womenshealth.org is here to help. The site, created by the U.S. Department of Health and Human Services, lists all of the recommended screenings and immunizations for women at average risk for most diseases. The necessary tests are charted according to age group to make it that much easier. According to the site, these are guidelines only. Your health care provider will personalize the timing of each test and immunization to best meet your health care needs.