For both women and men, the keys to fertility include maintaining a healthy weight, exercise and choosing foods that support your ability to conceive and achieve pregnancy.30% of infertility has been associated with weight extremes. Infertility rates are 3 times higher in obese women. Women who are overweight can improve their fertility by losing just 5% of their body weight. Obesity in men alters testosterone and other hormones that can affect sperm count and sperm mobility. Sperm-related infertility accounts for up to 33% of male factor infertility.

DIETARY ADVICE

  • Consume protein from meat and vegetables. Don’t eat too much animal protein as in increases the risk of infertility.
  • Consuming soy can help female fertility. Men should avoid soy as it can lower sperm count.
  • Eat more fiber.
  • Eat dark leafy greens to improve ovulation, and make healthy sperm.
    Include beans in your diet as they boost fertility.
  • Adding walnuts to your man’s diet can improve his fertility.
  • Avoid Trans Fats which are associated with a high risk of infertility.
  • Avoid highly processed foods and hydrogenated oils.
  • Reduce carbs and sugar. Eat complex carbs to stabilize blood sugar levels. High blood sugar levels have been reported to reduce conception.
  • Moderate caffeine consumption 1-2 cups per day has no effect on fertility.

VITAMIN SUPPLEMENTATION

  • Prenatal vitamins contain folate, Vitamins A&D, iron, B6 and B12. These nutrients are the building blocks of a healthy pregnancy. Women should take 800 mcg/ day of folate during fertility treatments and throughout pregnancy.
  • Take an iron supplement. Studies report that women who regularly took an iron supplement were 40% less likely to have difficulty getting pregnant.
  • Antioxidants like vitamin C, E, Folic Acid, selenium and zinc can reduce sperm damage.
  • Vitamin D is essential to the creation of sex hormones, and for ovulation.
  • Improving Vitamin D levels has been shown to improve success with IVF.
  • Vitamin E is associated with positive reproductive outcomes. Omega 3 fatty acids help regulate your hormones, promote ovulation and improve blood flow to the reproductive organs.

EXERCISE REGULARLY

Moderate exercise (up to one hour) can reduce the risk of infertility. Regular exercise will keep you fit and help to maintain a healthy weight

STOP SMOKING

Studies show that smoking increases your chance for infertility by 13%. Smoking can extend the time it takes to conceive. Smoking also increases your risk for a miscarriage and can cause birth defects.

ALCOHOL

Exces alcohol can impact both female and male fertility, affecting conception and implantation.

MEDICATION AND DRUGS

Some drugs can reduce your chances of conceiving and has adverse effects on pregnancy outcome. So if you are taking regular medication ask your physician about suitable alternatives.

STRESS

Stress impairs fertility.
Try acupuncture, yoga, meditation, breathing and other mind body therapies. Massage can help too.

TIMING INTERCOURSE & PRACTICE SAFE SEX

Understanding your fertility cycle can improve your chance of conception. Timing intercourse can help improve conception, but it does not affect fertility.

LUBRICANTS

It is known that some water- based lubricants and any lubricant that contains a spermicide are to be avoided. There are sperm friendly lubricant that won’t affect sperm motility.

SLEEP

Melatonin is naturally produced by the body during sleep. Any artificial light, including device screen light can affect melatonin production. Sleep decreases cortisol levels which can lower testosterone.