Alexandra Worsley

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 from ranges such as Ecover. 
• 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. See our guide to Stress for further information.

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.

Phytoestrogens – Lentils, soya, chickpeas, flaxseeds, grains, vegetables, alfalfa and mung bean sprouts are all good sources.  Phytoestrogens help to balance oestrogen, so if oestrogen dominance is a problem they will help bring it down, but they will also help raise it if it is too low.

Just Be Aware

Caffeine – Research suggests that 2-3 or more cups of coffee or tea can increase the risk of miscarriage.  Even in men, excess caffeine is liked to problems with sperm.  Caffeine is also found in fizzy drinks, green tea, certain medications, chocolate and cocoa.

Alcohol – Alcohol can deplete the body of zinc and folic acid and cross the placenta to the baby.  In men, as well as affecting zinc absorption, it can also decrease sperm count, affect sperm formation and motility and reduce levels of testosterone.

Saturated Fats – saturated fat found in animal meat and transfats found in processed food such as pies, pastries, biscuits etc can lead to hormonal imbalances which could have an impact on fertility.

It’s all about balance.  Don’t be too hard on yourself, and if you want encouragement why not join our Wellbeing Wednesday mailshot that will help to keep you positive and focussed and give you inspiration on all topics of wellbeing, helping you to get the feel-good factor.

Supplements

Multivitamin and Mineral formula – As women are effectively supplying nutrients for two, it makes it very difficult to get all the nutrients required from diet alone, particularly when our modern diets are deficient in some of the key vitamins such as zinc.    Some companies produce formulas that are designed for women and men hoping to boost their chances of fertility.  See our guide to multivitamins.   Of particular importance are vitamin C, E, B6, folic acid, zinc, magnesium, selenium, manganese, iron.

Essential Fats – omega 3, in particular EPA and DHA are essential to balance reproductive hormones and to support the healthy growth of the babies brain, eyes and central nervous system.  It also helps prevent blood clotting. 

Propolis – Studies have shown that there has been some success in treating women with fertility problems relating to endometriosis with propolis supplements.

Vitex agnus castus – this is a herb which has been used to normalise luteal phase defects and high levels of the hormone prolactin and it could therefore aid fertility in some women.

PABA – PABA is understood to increase the ability of oestrogen to support fertility and has been used successfully by some women.

Further Treatments

Reflexology – Reflexology may support fertility by reducing stress levels.  Also by manipulating certain pressure points on the feet, it is believed to stimulate hormonal balance.

Acupuncture – This can also be useful, particularly to support ovarian function.

FERTILITY FOR OLDER WOMEN

As we age our fertility levels drop, particularly after the age of 35, and as women are now leaving it later to start a family, age can have a large impact on the ability to conceive.  We are born with our total supply of eggs and we age, so do the eggs.  The number of eggs and their quality also declines and risk of miscarriage increases.

There are a number of tests that can be carried out to determine how many eggs you have left including ultrasound and blood tests for anti-mullerian hormone and follicle stimulating hormone.  These tests can establish the levels of eggs remaining, but then it is critical to make the dietary and lifestyle changes outline above to improve the quality and viability of those eggs and to reduce the risk of birth defects.

Further important nutrients

Antioxidants - of particular importance at this stage of life in the intake of antioxidants which help fight the signs of ageing caused by free radicals.  These include vitamins A, C, E, selenium and zinc.   Brightly coloured fruits and vegetables, nuts and seeds are some of the best sources and it is important to eat as many different colourful varieties as possible. 

Essential Fats – omega-3 oils found in oily fish, flaxseeds and hempseeds are particularly important to keep all the cells in your body working optimally.

Sources:

Institute for Optimum Nutrition (2010) Female Infertility http://www.ion.ac.uk/healthnotes.php?org=ion&ContentID=1039008

Marilyn Glenville (2010) The Natural Health Bible for Women, London, Duncan Baird Publishers

Patrick Holford (2004) New Optimum Nutrition Bible, London, Piatkus Books

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.