Deciding to become a mother is an
exciting prospect for many women. However, whilst some will successfully fall
pregnant without any difficulties, for others the experience can be very
stressful – especially if problems are encountered along the way.
There are several reasons why a
woman may find it difficult to conceive. For some women, it can be due to
medical reasons - such as ovulation
disorders, PCOS, or low ovarian count. Others may encounter problems due to
certain lifestyle factors. In these instances, some simple routine changes can
make all the difference. This could include making dietary alterations,
monitoring exercise, and/or reviewing sleeping habits.
To provide some insight on this
topic, here fertility specialist Dr. Walker, of Institut Marquès offers
her recommendations for how women can boost their fertility and improve their
chances of conceiving:
Institut Marquès is a centre of
international reference in Gynaecology, Obstetrics and Assisted Reproduction
with offices in Barcelona, Milan, London and Ireland (Dublin and Clane). The
centre has helped people from more than 50 countries to achieve their dream of
having a baby. Institut Marquès offers the highest rates of pregnancy success,
with 89% patient success per IVF with egg donation cycle.
DON’T DRINK OR SMOKE
Dr Walker says: “Simple changes like cutting out alcohol can
make a real difference when trying to conceive. Alcohol affects oestrogen levels, which may interfere with egg
implantation, making it more difficult to become pregnant. Although the
occasional glass of wine is unlikely to harm your fertility, I would recommend
that women avoid consuming large amounts, and stick to the recommended
Government guidelines. This is not only beneficial in relation to your fertility,
but for your general health too.
Smoking is also a big no-no! Not only does it lower the levels of hormones
which stimulate ovulation, it can also
impair the receptivity of the uterus towards the egg. If your partner is
a smoker, it’s also worth bearing in mind that smoking can negatively affect a
man’s fertility, impacting his sperm production and quality.”
Dr Walker says: “While
regular exercise is always great for physical and mental wellbeing, try not to overdo
it. Some studies have suggested a link between frequent vigorous physical
activity and low fertility in women. When a woman is
either underweight or exercises too much this stops the Hypothalamus – the part
of the brain that produces hormones which trigger ovulation - from releasing
hormones, therefore prohibiting eggs from being released.
EAT WELL
Dr Walker says: “The
benefits of a healthy diet should not be underestimated when it comes to
fertility. A diet filled with the right nutrients and minerals will boost your
reproductive system as well as regulating your hormones. Make sure your diet
includes all the key food groups, but try not to eat too much processed sugar
and carbohydrates,
or carbonated beverages and foods that contain a lot of artificial ingredients. Your
diet should contain enough protein, iron, zinc, vitamin C, and vitamin D,
because deficiencies in these nutrients have been linked to lengthened
menstrual cycles and therefore less frequent ovulation.
Although a healthy diet should
provide you with all the nutrients and minerals your body needs, if for any
reason you have low levels of a particular nutrient, then supplements are a
great option. Supplements such as folic acid, vitamin B12, selenium, zinc and
vitamin C have all been shown to be beneficial for fertility.”
Dr Walker says: “Getting enough sleep is important for many
reasons, one of these being fertility. When we are tired, levels of the hormone
leptin fall, and research shows that there may be a link between leptin and low
fertility in women. Try to aim for seven to eight hours a night – although we
know this is easier said than done!”
HAVE REGULAR SEX
Dr Walker says: “It
may seem obvious, but the frequency a couple is having sex can make a real
difference. Couples who have sex a couple of times a week are more likely to
conceive than those who have sex once a week. This is because your partner’s
sperm count and quality is negatively affected if it’s retained in the body for
more than three days. Studies have shown that the best way to maintain a high
quality of sperm is to have sex every 48 hours – however, I don’t recommend that
couples put pressure on this so that sex becomes a chore.”
MANAGE STRESS
Dr Walker says: “Studies suggest that there may
be a link between stress and infertility. Stress can throw off your body’s
hormone production, making your menstrual cycle less reliable. It can also
contribute to a loss of libido, which in turn can reduce the amount of sexual
intercourse a couple has - lowering your chances of conceiving. The more
anxious you are about conceiving, the less likely it is going to happen, so
don’t put too much pressure on yourself. Try to manage stress through
relaxation techniques such as meditation or yoga… or take a holiday!”
KNOW YOUR CYCLE
Dr Walker says: “By tracking your menstrual cycle, you can
figure out when your ‘fertile window’ is. This is the four days leading up to
ovulation, which is the time you’re most likely to get pregnant – as the sperm will
be physically near the egg as it is being released. If your menstrual cycle
usually lasts 28 days then it is likely you’ll ovulate on day 14 – half way
through your cycle. Therefore, your fertile window would be between days 10 and
14.”
AVOID CERTAIN LUBRICANTS
Dr Walker says: “Some sexual lubricants affect
the mobility of sperm and make it harder for them to fertilise an egg. Try to
avoid products with spermicidal agents and look for a lubricant specifically formulated
for couples trying to conceive.”
MAINTAIN A HEALTHY WEIGHT
Dr Walker says: “When it comes to falling
pregnant, being overweight or underweight may slow things down. Excess body fat
can lead to an overproduction of certain hormones that disrupt ovulation. Your
cycles may also be less regular, meaning you ovulate less often and thus lowering
chances of conception. In
addition, too much body weight can cause hormonal imbalances such as polycystic
ovary syndrome (PCOS).
Likewise, being underweight
can also can have an impact on fertility, switching off your body’s ability to produce
eggs, as it senses there isn’t enough fat to sustain a healthy pregnancy. If
you follow a balanced diet, exercise regularly and ensure your weight is
healthy, you will have a better chance of conceiving.”
STICK TO DECAF
Dr Walker says: “Increased caffeine consumption has been linked with infertility
by researchers. Studies have suggested that caffeine can prevent an egg
from maturing properly, and since a less mature egg may not fertilise
successfully, this can affect the chances of falling pregnant.”
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