7 WAYS TO BOOST FERTILITY
If you’re planning to start a family, there are lots of simple ways to maximise your chances of conceiving. Here, some of Australia’s leading fertility experts share their top strategies...
1 FOODS FOR FERTILITY Lifestyle factors are important in improving the quality of the maturation of eggs, says fertility specialist and gynaecologist, Dr David Knight from Demeter Fertility. ‘Consume a balanced diet (rich in fibre, folate, lycopene and fruits and vegetables), while minimising the consumption of highly processed foods,’ he says.
Fermented foods, like sauerkraut, are also helpful during preconception, as are fresh citrus fruits such as grapefruit and oranges, says Dr Knight. ‘They contain polyamines which are essential for growth and cell proliferation and to help keep the body healthy,’ he explains.
2 NUTRIENT NEEDS In addition to nutrientrich foods, supplements are sometimes recommended for women who are trying for a baby. Go Healthy naturopath, Peta Teuma says that for women who take a multivitamin, it’s important to choose one that’s designed for pregnancy, as the levels of vitamins and minerals are proven to be safe for the foetus. ‘A pregnancy multivitamin will be higher in folic acid than a standard multivitamin due to the increased need during pregnancy,’ she explains.
‘Women need a minimum daily dose of 400mcg of folic acid in their blood stream,’ adds fertility specialist and creator of the Conceive Please kit, Dr Raewyn Teirney. ‘This is essential for the development of their baby’s central nervous system within the first four weeks of development, at least one month prior to conception, and for a minimum of the first 12 weeks of pregnancy,’ she explains. ‘Iodine is also vital for foetal brain development.’
An essential fatty acid supplement may also be recommended, due to the need for DHA for proper brain, eye and nervous system development, says Peta.
‘Many women find it difficult to consume the three serves of fatty fish a week as recommended, and it is essential we get these fatty acids through our diet or supplementation.’
3 HEALTHY WEIGHT It’s important for women to maintain a healthy BMI (18.5 to 25), says Dr Knight. ‘Being under or overweight not only can cause you to not ovulate regularly, but also independently decreases the chance of any given embryo implanting.’
Being overweight or obese can also affect male fertility, reports the Better Health Channel website. However, getting to a healthier weight at least three months before trying for a baby can improve the chance of conception. This is because sperm take about three months to develop and being in the healthy weight range during this time helps develop healthy sperm, explains Better Health. For more, visit betterhealth.vic. gov.au and search for ‘fertility’. Or for tips and tools, check out the Healthy Weight Guide at healthyweight.health.gov.au.
4 TALKING ABOUT TIMING As part of a preconception program, women are often advised to chart their cycle to work out when they’re ovulating. ‘Research shows women with more awareness of their fertile days have an increased chance of falling pregnant,’ says Dr Teirney. ‘There are four strategies couples can follow to detect a woman’s most fertile time: monitoring basal body temperature; use ovulation testing sticks to test for the luteinising hormone (LH) surge; checking cervical secretions; and looking out
for secondary fertility signs, such as breast tenderness and increased libido.’
5 QUITTING SMOKING ‘Smoking affects the quality of the eggs and sperm by a process called oxidative stress,’ explains Dr Teirney. For women, smoking can also speed up age-related infertility, bringing on earlier menopause, adds Dr David Knight. ‘However, if you quit early enough, you may be able to reverse the negative effects,’ he says. For advice on giving up smoking, visit quitnow.gov.au.
6 BENEFITS OF ACUPUNCTURE Acupuncture is often used as part of a holistic approach to preconception health. Studies have found that it may improve conditions related to fertility, as well as sperm quality and success rates in IVF. ‘Acupuncture is also great for promoting ovulation,’ says acupuncturist, Traditional Chinese Medicine practitioner, and author of Holistic Fertility, Kim Gatenby.
To find a qualified practitioner, contact the Australian Acupuncture & Chinese Medicine Association (AACMA), acupuncture.org.au.
7 RELAXATION RULES Trying for a baby can be a stressful time, so it’s very important that you find ways to relax.
‘When you’re under constant stress, it creates inflammation in the body, which can then lead to a disruption of normal hormone production, explains Kim.
She suggests creating a morning routine that you look forward to each day. ‘Perhaps you have a verandah or balcony where you can enjoy a little quiet time while you drink your cup of tea. Or some people like to get up a little earlier and go for a nice brisk walk.’
And at the end of the day, Kim suggests you remove the stress by unwinding with an Epsom salts bath, reading a book, or spending some time outdoors (weather permitting!). ‘Or having a square or two of your favourite good quality dark chocolate – it’s high in magnesium, which helps us to relax,’ she says.