A vicious cycle

The pandemic has dealt a cruel blow to couples awaiting IVF, but use the time wisely and you could boost your chances of success, says

Going through fertility treatment is stressful at the best of times, but for those who have lost months of precious time to the Covid-19 pandemic, the strain has been unbearable.

A new survey by online IVF information portal Fertility Help Hub found that 100 per cent of those in suspended IVF programmes say they have been mentally traumatised by continued setbacks.

Additionally, 68 per cent of those on waiting lists admit to losing motivation to eat healthily and 61 per cent have been exercising less. This is a Catch-22 because letting things go could ultimately reduce the success of treatment when it comes.

Leading conception and pregnancy expert Zita West says, “It’s tough for both men and women to feel motivated, especially through this third lockdown. Many have gained weight, are not doing as much exercise and anxiety levels are up.

“Lifestyle has an important role to play in preparation for IVF and good nutrition plays a pivotal role, laying the foundations for egg and sperm development and improving any chance of success.”

Holly Brooks, 34, from Canvey Island, Essex, was awaiting her fourth round of IVF last March.

“When we had the date sorted, I was eating well and exercising regularly,” says Holly. “Then lockdown hit and with every setback my motivation disappeared. All my bad habits came back – snacking and ordering takeaways. It just spiralled.

“It feels like we lost a year of getting closer to our dream. Now I need to get back to living my healthiest life so I don’t waste my shot when it comes.”

So which good habits should you be making if hoping to conceive? SWITCH OFF: We live in a 24/7 world and the boundaries between home and work are increasingly blurred. “When stressed, your body goes into survival mode, shutting down non-essential processes such as reproduction,” explains Zita.

“Nutrient absorption is hampered, hormones become imbalanced and your body is in a state of high alert.”

“Also, switch off email alerts when you finish working. Even better, turn your phone off altogether.” POSITIVE THINKING: Mindset plays a big role in preparing for IVF.

“Breathing and guided visualisations will help calm the nervous system and reduce stress hormones,” says Zita. “Meditation and yoga are powerful tools. Start small and be consistent. Just 20 minutes a day can change your outlook completely.”

GO LOW: Recent studies suggest that low-impact, moderate exercise for short periods of time optimises the chances of IVF success.

“Avoid running or impact sports and opt for walking, swimming or gentle yoga,” says Zita “Between 20 minutes and an hour, two or three times a week is plenty.

“It’s important to maintain a healthy circulation and weight. Being either over or underweight is not good.”

STEP OUTSIDE: Studies show that being in bright light increases serotonin, the happy hormone.

“A gentle stroll or simply sitting in the open air and watching the world go by will have positive effects on your mood and emotions. Plus, we need sunlight to make vitamin D, which is significant for ovarian health.

JUST SAY NO: “Cut down on smoking and alcohol which are nutrient thieves,” says Zita. “Avoid them entirely throughout your treatment and beyond.”

FIND THE BALANCE:“IF your diet contains too many trans fats, refined sugars or excess additives – or is depleted of nutrients – fertility can be significantly affected,” says Zita.

“Meat, fish and plant proteins help hormone, egg and sperm production. Essential fatty acids in fish, nuts and seeds aid hormones. B vitamins and folate in green veg are essential for cell division, while fruit and veg protect against free radical damage, to which eggs and sperm are sensitive.

“Stick to the Mediterranean diet and you won’t go far wrong.”

■ Fertility Help Hub (fertilityhelphub. com) offers help and advice for anyone trying to conceive, including nutritional guidance from Zita

Be picky about headphones

“Opt for decent noise-cancelling over-ear headphones so you don’t have to turn your music or podcast up to hear it over background sounds,” advises Franki Oliver, Audiology Specialist at the Royal National Institute for Deaf People (RNID).

“View them as you would a quality item of clothing and think about cost per wear. It’s an investment in your hearing.”

Turn the sound down

Use the volume limiters on smartphones as well as headphones – and set the volume while you are in a quiet environment.

If you have to turn it down when someone speaks to you then it’s simply too loud.

Follow the 60:60 rule

Limit headphone music to 60 per cent of the maximum volume for no more than 60 minutes a day.

The longer you listen to overly loud noise the less time it takes for damage to occur, so take regular breaks. Anything above 85 decibels is harmful.

Leave ear wax alone

It can be unsightly, but some wax is a good thing, protecting your ear canal and eardrum, trapping dirt and germs.

Newly formed skin from the middle of the eardrum will normally help to push wax and debris out along the ear canal.

“The golden rule is never put anything smaller than your elbow in your ear,” warns Franki.

If you have a build-up causing discomfort, a reduction in hearing and/or earache, ask a pharmacist about eardrops to soften the wax.

If this doesn’t work, healthcare professionals can perform microsuction or safely flush wax out with warm water.

Eat a healthy Mediterranean diet

Just as your heart and brain benefit from a good diet, so does your hearing, say researchers at Brigham and Women’s Hospital in Boston, US.

They followed more than 70,000 women for 22 years to determine a possible link between their eating habits and hearing loss.

Their study found that those whose diets were low in salt and high in fruits, vegetables, nuts, whole grains, legumes and olive oil, with only a moderate amount of alcohol, were about a third less likely to experience hearing loss than those with more unhealthy diets.

Take a daily walk

Exercise improves blood flow to all cells, including the delicate hair cells in the inner ear responsible for translating the sound into electrical impulses sent to the brain. Research published in The American Journal of Medicine found that people who walked for an average of two hours every week had a reduced risk of hearing loss.

Lose excess pounds

Being overweight affects blood circulation, including flow to the tiny auditory cells in the inner ear. Over time, this can cause permanent damage, resulting in hearing loss.

Know your medication

More than 200 widely used drugs, including non-steroidal anti-inflammatory painkillers (in large, regular doses), several antibiotics and certain cancer treatments are known to have ear-toxic, known as ototoxic, properties.

“Hearing should be monitored during chemotherapy,” adds Franki, who also warns that high doses of aspirin can cause tinnitus.

The hearing loss potentially associated with these drugs tends to develop quickly, with the severity ranging from temporary ringing to permanent impairment. Speak to your GP or pharmacist if concerned.

Dry your ears with a towel after swimming

Excess moisture can allow bacteria to enter and attack the ear canal.

If you are particularly prone to ear infections, such as swimmer’s ear, wear a well-fitting cap or ear plugs.

Act fast if you suddenly can’t hear

Sudden Sensorineural Hearing Loss (SSHL) is a medical emergency and requires immediate attention.

It can happen at any time to anyone regardless of age or whether they have had previous hearing problems.

“The cause is unknown but may be linked to an infection or problem with the ear’s blood supply,” says Franki.

Most people recover after emergency treatment with high-dose steroid medication, administered either orally or injected directly into the inner ear. Left untreated, it can result in permanent hearing loss.

“Forget your GP – go straight to A&E as soon as possible,” she advises.

Wear earplugs to concerts and firework displays

We may not be going to live gigs and festivals at the moment, but consider investing in earplugs when lockdown is over, advises Franki.

“These not only cut out harmful sounds but improve sound quality.”

Don’t rely on cotton balls or bits of tissue stuffed in your ears. They’ll screen out only about seven decibels of sound, while foam earplugs can block up to 32 decibels.

…And keep some on your bedside table

Snoring can reach levels of 90 decibels – louder than a road drill – which is bad news for bedmates.

In a Canadian study, partners of chronic snorers had noise-induced hearing loss in the ear near the snorer.

Snack on some pumpkin seeds

Studies suggest the mineral magnesium can help maintain nerve function and protect the hair cells in the inner ear when exposed to loud noises. Pumpkin seeds are a rich source of magnesium, as are nuts, spinach and bananas.

Get checked

Statistics show that people wait up to 10 years from first suspecting a hearing loss to actually having their ears tested. Only around 40 per cent who need hearing aids have them. Hearing tests are free on the NHS.

You can ask to be referred to a hospital audiology department by your GP or have online or in-person tests from High Street audiologists. It’s recommended you have your hearing checked every two years over 50.

■ Visit rnid.org.uk for more information on hearing loss

‘‘ Being overweight affects blood flow to the ear and can cause damage

One of my sons has had a nasty bout of Covid and recovery is slow. He’s eager, however, to get some exercise even if it’s only taking the dog for a short walk.

Even that exhausts him and I imagine there are many people recovering from the virus who are in the same boat. So how should they and my son go about getting back to their pre-covid fitness level?

Well, David Salman and colleagues from Imperial College London, Hullyork Medical School and the Army Medical Service provide useful steers in the BMJ with a safe four-phase return .

We now know that about one in five people recovering from Covid remain unwell for six weeks or more and they can find trying to return to exercise an uphill struggle.

The priority is to start exercising safely – and may mean going more slowly than you’d like, not pushing yourself to achieve old goals and stopping if tiredness overwhelms you.

Only think about resuming exercise after at least seven days without symptoms, and the first two weeks should be very gentle indeed. The English and Scottish Institutes of Sport advise not to take up sports before daily tasks are easily achieved and you can walk 500m on the flat without getting tired or breathless. People who have had severe illnesses are prone to heart damage so should have a cardiac check-up before starting to exercise. Begin gently with household and light garden tasks, gentle walking, and balance or yoga exercises. Add in breathing, stretching, and light strengthening activities. David Salman and colleagues recommend seven days (phase one) of very light activity, including flexibility and breathing exercises.

For the next seven (phase two) incorporate light activity like walking and light yoga, with graduated increases of 10-15 minutes per day. For phase three, try intervals of two fiveminute blocks of activity such as brisk walking, going up and down stairs, jogging, swimming, or cycling separated by a block of recovery. Avoid getting out of breath and make sure you are able to hold a conversation. Try adding an interval each day.

Phase four exercises promote coordination, strength and balance, such as running with changes in direction, side-steps, shuffles, and circuits of body weight exercises. Once phase four is over, try normal exercise.

The researchers propose a minimum of seven days for each phase However, people should stay at the phase they feel comfortable with for as long as they want. Keep a diary so you can see your progress.

Priority is to start exercising safely – go more slowly than you’d like