New Year, New Baby: 5 Step Fertility Plans for Him and Her |
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With the beginning of the New Year, many couples will set their sights on personal goals, which for some may include starting or growing their family. Sadly, infertility affects one in six couples in the U.S. and both men and women equally, possibly making this a challenging task. However, there are many simple things couples can do together to help boost their conception odds and to start the New Year with a fresh outlook on their fertility journey.
While the basics of living a healthy and fertility-friendly lifestyle apply to both men and women – including regular exercise, maintaining a healthy weight and BMI, eating a nutritious diet and abstaining from smoking – there are various gender-specific tips that can help each party further enhance their fertility. Review the 5 step plans below with your partner, and commit to improving your fertility together in 2010! 5 Steps to Improved Fertility: For Him 1. Take a Multivitamin Even if you don’t take vitamins, now is the time to start – a basic multivitamin at the very least. To improve sperm health, the vitamin should contain B12, C (500 mg daily), E (400 IUS daily), Arginine, L-Carnitine, Zinc (20 mg daily), Selenium (200 mcgs daily), and Coenzyme Q10. Zinc increases sperm metabolism while Vitamins C & E contain antioxidants that prevent free radical damage. 2. Avoid Excessive Heat & Pressure To protect fertility, it’s imperative to keep heat and pressure to the scrotal area at a minimum. Avoid tight fitting undergarments and bike riding for lengthy periods of time. To avoid high temperatures, it is also best to steer clear of placing laptops on your lap, entering saunas and hot tubs, and taking hot showers. 3. Avoid Certain Medications Certain medications may hinder fertility, so it is best to speak with your doctor and find alternatives if necessary. Medications known to affect fertility include Paxil, Anabolic Steroids, Antibiotics containing nitrofurans and macrolides, sulfasalazine which is found in anti-diarrheal medication and ketoconazole, found in anti-fungal medication. 4. Limit Caffeine Consumption Large amounts of caffeine can negatively impact fertility, so eliminate or limit caffeine intake to 300 mg per day. One or two servings such as a soda and a coffee should be the maximum caffeine consumption each day. 5. Balance Bedroom Activity When trying to conceive, regular sex about three times a week is advised. Going without for longer than six days can be detrimental to fertility, however taking small brakes every day or two can increase the volume and potency of sperm. Also keep in mind that men are most fertile in the morning, and have higher sperm counts in cool weather! 5 Steps to Improved Fertility: For Her 1. Take Prenatal Vitamins For your health and your future baby’s health, it is crucial to take prenatal vitamins daily. They should be taken at least one month prior to conception, as studies show consumption of folate for at least one month before conception can decrease chances of neural tube defects by 70%. As the pregnancy progresses, the vitamin C in the supplements will also aid in creating a placenta that will remain strong throughout the entire pregnancy. 2. Use an Ovulation Calendar Using an ovulation calendar to chart when you are ovulating will help you pinpoint when you are most fertile. An ovulation prediction kit can also help by notifying you 24-48 hours prior to ovulation. For the best chance of pregnancy, it is best to have sex on the days you are ovulating and the day after. 3. Avoid Chemicals and Eat Organic It is important to minimize and eliminate toxins in the body by avoiding artificial sweeteners, caffeine, alcohol and other chemicals. Eat a balanced diet consisting of organic, nutrient-rich foods such as fruits, vegetables and lean proteins. 4. Get a Diabetes Screening Research shows that women diagnosed with diabetes and who maintain poor blood sugar and insulin levels, are four to six times more likely to give birth to babies who have birth defects. Consult your doctor to receive a diabetes screening and follow the proper measures such as appropriate diet and closely monitoring levels in order to balance blood sugar and insulin levels if necessary. 5. Avoid Excessive or High Impact Exercise Recent studies show that women who exercise excessively decrease their chances of pregnancy as over-exercising negatively impacts ovulation and fertility. If you are currently in a strong workout regiment, switch to low intensity exercises such as swimming, yoga, and walking and avoid high intensity activities like aerobics and long distance running. Dr. Meike Uhler of the Fertility Centers of Illinois is board-certified in both Obstetrics and Gynecology and in Reproductive Endocrinology and Infertility and also serves as Clinical Associate Professor of Obstetrics and Gynecology at Loyola University School of Medicine. To learn more about Dr. Uhler visit www.fcionline.com. Comments (0)
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