Alexandra Worsley
Pregnancy
Planning to have a baby is an incredibly exciting life-changing decision. Many people find it easy to become pregnant and others find it more challenging, with statistics suggesting that around one in four couples find it difficult to conceive. What is common and vitally important, is that pre-conceptual care by both the mother and the father, not only gives you the best chance of conceiving, but it also gives your baby the best chance of being born healthy and even sets the scene for his or her health throughout life.
Pre-conception care consists of eating healthily, taking supplements where appropriate and making healthy lifestyle choices. If you are planning to become pregnant, ideally you should start pre-conception care at least 3 months before you wish to conceive. It takes women around 3 months to mature the egg that will be fertilized and it takes men around 3 months to produce a batch of healthy sperm. It also takes around 3 months to turn around your health by eliminating toxins and ensuring your body has sufficient levels of essential nutrients if they have been previously lacking. As you want the best quality eggs and sperm possible, it makes sense to plan ahead and make sure you are as healthy and fit as possible.
At this stage it is important to ensure that any health concerns are discussed with your GP. Sexual diseases such as Chlamydia and conditions such as PCOS (polycystic ovarian syndrome) and endometriosis can affect ability to conceive.
Lifestyle Recommendations
Stop Smoking – smoking and passive smoking can be highly damaging to the unborn fetus and the cause of birth defects and miscarriage. It is also important for men to stop smoking as it depletes the body of vitamin C and zinc which are essential for healthy sperm formation and ability to swim.
Weight – maintain a healthy weight within your recommend Body Mass Index. Being either overweight or underweight can have an impact the ability to conceive.
Medication – certain medications can interfere with the ability to conceive and it is recommended that this is discussed with your GP.
Xenoestrogens – Xenoestrogens are hormone disrupting chemicals found in plastics, pesticides, environmental toxins and even hormone medications such as the pill. They are also stored in fat which is another reason why maintaining a healthy weight is important. They may have a negative effect on egg health and sperm production as well as the menstrual cycle. It is therefore advisable to reduce exposure to these with a few simple steps:
- Limit buying food and drinks that come in plastic containers and bottles and don’t heat or microwave food in plastic containers as the chemicals can leach into the food. Also avoid non-stick pans as chemicals in the coating can also enter food.
- Use natural cleaning products.
- Eat organic food where possible.
- Use natural organic beauty products, especially for creams that you rub in.
Stress – stress can play a large role in affecting a couple’s ability to conceive. Not only can it have a negative impact on libido, but also on egg and sperm development. If it is extreme, it could also lead to periods stopping. During periods of stress the hormone cortisol is produced and this uses up progesterone which plays a role in fertility.
It is sometimes difficult to avoid stress, but try to take steps to reduce it by finding an outlet for it either through relaxation, exercise or seeking the help of a counsellor.
Exercise – Exercise helps to balance hormones which can help boost the ability to conceive. Men and women should aim for moderate exercise of 30 minutes every day.
Dietary Recommendations
Go ahead – let’s focus on what you can do.
Fluid Intake – maintain good fluid levels by drinking 6-8 glasses of pure or filtered water a day. This can include herbal teas and diluted fruit juices but not caffeinated drinks which have a diuretic effect.
Vitamins that are especially important for fertility include vitamins B6, vitamin C, E, folic acid and zinc. Also important are magnesium, managanese, selenium, calcium and essential fats. Iron is also important, but before taking supplements it is essential to check this out with a GP.
Foods rich in Vitamin B6 include lentils, oily fish such as salmon and mackerel, oats, soya, eggs, bananas and sunflower seeds.
Foods rich in Vitamin C include green vegetables such as broccoli, spinach, Brussels sprouts, peppers and fruits such as kiwi, all berries and citrus fruits.
Foods rich in Vitamin E include egg yolk, nuts and seeds, oily fish and broccoli
Foods rich in zinc include fish, egg yolks, wholegrains, nuts such as almonds, beans (eg kidney, cannellini, chickpeas) peas and yoghurt.
Foods rich in folic acid include green leafy vegetables such as spinach, kale and broccoli, nuts, legumes, wholegrains and citrus fruit.
Vitamin A is important for male fertility and can be found in brightly coloured fruit and vegetables such as sweet potatoes and butternut squash, eggs, oily fish and cheese.
Essential fats – ensure an intake of essential fatty acids. However, the Food Standards Agency recommends that for women hoping to get pregnant to not exceed 2 portions of oily fish per week. This is due to their exposure to chemicals known as PCBs. Large fish such as tuna and swordfish are of more concern as they have a larger build up of these chemicals.
View our range of pre-conception and pregnancy supplements and skincare.
If you are having problems conceiving view our guide to fertility. We also specialise in nutrition for fertility.
Here at Alexandra Worsley, we can support and guide you with advice on which products and lifestyle changes we consider would be best for you. Just ask! Email us or call 0161 439 9856 or pop into the shop for a FREE shop floor consultation. If we can’t help immediately, we have a team of therapists who can help, particularly in more complex cases. We always recommend that with any health condition, you consult with your GP in the first instance.
