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When you start planning for a baby and pregnancy it’s time to start thinking of giving your fertility a boost.

Regardless if you are 25 or 35, it’s never any harm to start a healthier living when you are planning a pregnancy. Not only will this benefit your baby, but you will be healthier going into a pregnancy, that can for many women be a heavy load. Don’t think it’s only the woman that needs a fertility boost. Most of the advice given in the article applies to the men as well, especially the section of bad news. In cases of infertility a third are due to the men.

 

General advice

The first thing to do is to relax. Stress has been proven to be one of the main factors that affect your fertility in a negative way. At 20 you probably were worried you might get pregnant, at 30 that you might not.
Start doing some light exercise, such as yoga, pilates, walking or swimming. If you exercise in excess you might consider cutting down a bit.
Also review your food intake and eat a balanced diet, with plenty of fruit and veg. Don’t focus on the amounts you eat, but the quality of your diet. It might not be giving you the optimal nutrition or vitamin and mineral intake. Cut out the processed foods, sugars and bad fats.
Men should avoid tight underwear or pants, anything that increases the heat around his genitals, which can affect the quality of the sperm.
These are probably things you know and are no surprise to you. But…while it probably won’t apply to you and there is no reason to worry about it prematurely, it is advisable to be aware of the fact that it is estimated that one in six Irish couples are affected by infertility, due to several factors, according to the Department of Health and Children.
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The bad news
Alcohol. You will increase your fertility with as much as 30% if you cut out alcohol. Which doesn’t mean binge drinkers never get pregnant, but if you want to increase your chances you might as well cut out the regular glass of evening wine or weekend pints. When you drink alcohol your body increases the production of the hormone prolactin, which can cause irregular menstrual periods and obstructing hormones that promote ovulation.

Cafeine. Cut back on any drinks containing caffeine, such as coffee, soft drinks and even an excess of tea. The Irish Safe Food Board recommends to cut down your caffeine intake to about 200 mg a day, which is about 2,5 cups of instant coffee or 4 cups of tea, but try switching to herbal teas instead.

Smoking. Smoking will not only affect your fertility in terms of sperm and ovum quality, but also the foetus.

Weight. Being overweight, but also underweight will affect your fertility.

STD. It could never happen to you, you believe. But particularly STD’s such as Chlamydia affects women and are not always easy to spot.

Other. For women hormonal imbalances can be a hindrance, but also Edometriosis. Endometrioisis can result in heavy and painful periods, but is usually not spotted until you are trying to get pregnant. The Endometriosis can block your tubes and hinder the passage of the egg and sperms.
Even some antidepressants and over-the-counter painkillers can affect female fertility, as they increase the levels of the Prolactin hormone. Choose painkillers with paracetamol, not buprofen.

The good news
The more sex you have the easier you will get pregnant. Not only does this increase the chances of getting pregnant, it
But it’s not only about the frequency, it’s also a question of quality. It should be about enjoyment, since research has shown that female orgasms increase the chances of getting pregnant. Don’t focus the sex only around your fertile days, which will put pressure on you as a couple and will only lead to stress and tension.

Supplements and alternative medicine Start eating folic acid immediately, preferably three months before conception. It will help the development of your baby’s spinal cord and brain. It will help prevent Spinabifidia, which affects the spinal chord, and Anencephaly, brain tissue defect. Your daily intake of folic acid should be about 400 mcg. Avoid supplements that contain vitamin A and fish liver oils. Beneficial vitamins for women are E and C. Men should also have a good intake of vitamin C and antioxidants to increase the sperms mobility.

When it comes to fertility remedies in health food stores, there are no scientific studies that show they have any real impact. The most important thing you can do for your fertility is to reduce your overall stress levels.

This doesn’t mean that alternative medicinal practices such as acupuncture, reflexology, Chinese medicine, and so forth, should be discarded. Many pregnant couples will swear by them, just don’t expect miracles.

- Accupuncture works with different energy channels that flow through the body and to release any blockages in these channels. It also helps the blood flow within the uterus as well as folic development, says Noeleen Malone of the Galway City Physotherapy clinic and also involved with Acupuncture for Fertility Network.

Noeleen Malone encourages couples to start with the basics, like your diet and healthy living. She often recommends meditation and relaxation, to reduce stress, and would in consultations do breathing exercises. She believes that any supplement you take or any alternative medicine practice you have should be chosen specifically for your case or fertility problems.

When to contact your GP
If you are under 30, man or woman, and have been actively been trying to get pregnant for a year you should contact your GP for a fertility evaluation. If you are over 30 wait six months before asking for an evaluation.
If you are aware of other factors, you might need help to rectify them before you can get pregnant. These could include irregular periods, edometriosis, history of STD, pelvic inflammatory disease or more than two miscarriages.