Optimising your fertility
Making the most of what you’ve got
As soon as you decide you want to become pregnant, there are steps you can take to optimise your fertility. It is a good idea to see your GP to confirm you are fully vaccinated for rubella, chicken pox and COVID-19, review your general health, make sure you are up to date with cervical cancer screening and review any medications you may be taking.
There are also many simple health and lifestyle changes you can make to increase your chances of having a healthy baby.
Here are a few tips:
Healthy eating is important – for both partners
A good fertility diet includes lots of vegetables and fruits of a variety of colours.
Eat wholegrain cereals and breads. Try high fibre breakfast cereal, oats, brown rice and quinoa.
Incorporate lean meats, poultry, fish and eggs (or alternatives such as nuts, seeds, tofu, legumes and beans) and reduced fat milk, yoghurt and cheese (or non-dairy alternatives). A vegan or vegetarian diet is fine if well planned.
Stay hydrated – make sure you drink plenty of water throughout the day.
Avoid too many biscuits, cakes, pastries, pies, processed meats, burgers, pizza, fried food, chips, lollies, cordials, fruit drinks, energy and sports drinks.
Keep alcohol to a minimum and caffeine intake low. One or two alcoholic drinks per week and one caffeine containing drink a day are good guidelines.
Eat less mercury-containing fish – like flake, marlin, and swordfish.
Aim for a healthy weight.
Being underweight or overweight can reduce fertility – it tends to be harder to get pregnant and to stay pregnant. Getting guidance from your GP or a dietician is a great idea. There is no one specific food that will improve fertility and supplements cannot replace a healthy diet.
Pregnancy vitamins
Folate is very important for a healthy pregnancy and should ideally be taken before you conceive. Take a pre-pregnancy multivitamin that includes at least 400 mcg of folate.
There are specific supplements for pregnancy and pre-conception, but it is best to speak to your doctor or pharmacist before starting to take them.
Other factors
Repeated exposure to environmental toxins like industrial chemicals, lead and mercury can reduce fertility, and long-term use of recreational drugs can have permanent negative effects on your fertility.
Stop smoking.
Check with your GP to make sure any medications you may be taking are safe for pregnancy.
Sperm quality
Can be affected by the following,
Diet
high junk food diets
high intake of sugar containing foods
infrequent ejaculation eg) > 7 days
Some medications or supplements
Smoking, alcohol and illicit drugs
Sperm Quality can be improved by,
Improving Diet
less junk food
less sugar intake
more fruits, vegetables, whole foods, wholegrains, plant based proteins
More frequent ejaculation eg) every 1-3 days
Possibly a male multivitamin such as Menevit daily
Stopping smoking, illicit drugs
Stop/reduce alcohol
Increased exercise
The aim is optimal health.
Genetic Carrier screening
It is possible to have genetic testing to see if you are at high risk of having a child with a serious genetic condition. Watch the video in the attached link to understand genetic carrier screening.