Getting fertility fit

Reinventing your lifestyle to prepare for parenthood, writes Dr Carole Gilling-Smith, of The Agora Clinic.

Embarking on a journey to become a parent is for many the most exciting, yet potentially the most daunting, journey you will ever take. The one question I get asked more than any other is ‘What can I do to improve my chances of conceiving?’. It doesn’t matter whether you are trying to conceive naturally, or embarking on an IVF journey, you need to get “Fertility Fit’. Small changes in your diet, weight and exercise habits can make a significant impact on egg and sperm health. It is crucial to embrace a holistic approach to your lifestyle that nurtures your physical, mental and emotional wellbeing. Below is a checklist of the most impactful changes that will not only optimise your chances of conception, but also ensure you are giving your growing family the best start in life. 

Body weight

Weight is always a sensitive topic of discussion, but all the latest research shows that being under or overweight can have a detrimental effect on both sperm and egg health by disrupting hormonal balance and blood sugar regulation, and in women, lead to higher risks of complications in pregnancy. The aim should be to achieve a healthy body mass index (BMI) in the range of 19 – 25 kg/m2 through a healthy balanced diet and exercise regime. Of course for some people who are very athletic, a higher BMI may be perfectly acceptable since they will, in general, have a higher muscle mass. 

For men, a high BMI can have a significant impact on sperm count and quality, however that effect can be reversed with a carefully planned weight loss program. For women, being underweight can be as detrimental to fertility health as being overweight, by disrupting the menstrual cycle leading to anovulation, a condition where eggs are no longer released each month, and once pregnancy is achieved, a higher chance of abnormalities in the baby. Having a BMI over 30 Kg/m2 and especially over 35 Kg/m2 can disrupt the menstrual cycle and also increase the chances of miscarriage, resulting in many pregnancy complications, including high blood pressure, diabetes and caesarean section delivery.  

Diet and supplements

Optimum fertility health requires a balanced diet that is rich in essential nutrients, vitamins and minerals. Heavily processed foods and those wrapped in plastic should be avoided. Latest research shows that certain chemicals found in plastic coatings such as Bisphenol A (BPA) and phthalates can have hormone disrupting properties that affect reproductive health, and in particular sperm. More worrying is the potential for these chemicals to affect the health of your future child through their impact on sperm and eggs. 

It is important to reduce alcohol intake to well below the Government recommended limits when trying to conceive as it has a detrimental effect on reproductive hormones. For women, drinking more than 3 units of alcohol per week has been linked to reduced chances of conceiving. Since it takes 74 days to make new sperm, a lifestyle change in alcohol intake may not result in improved sperm quantity and quality for at least 3 months. Caffeine intake should also be reduced, especially in those who have a history of miscarriage. 

There are a host of vitamin and mineral supplements on the market for those trying to conceive, but ensure any supplements you take are of pharmaceutical grade. Women should be taking Folic Acid and Vitamin D and men should take a good antioxidant which is also rich in Vitamin C, D, Zinc and Selenium. I also advocate taking regular probiotics to maintain a healthy gut and genital microbiome. 

Smoking and recreational drugs

Smoking has been shown in countless studies to have a direct negative impact on both sperm and egg health, as well as disrupting reproductive hormones. More worryingly, smoking when conceiving, as well as during pregnancy, can lead to multiple health problems in the future child, including a 25% reduction in sperm quality in male offspring. The effects of vaping are less clear, but nicotine is known to be harmful. Recreational drugs can also have a massive impact on sperm health and should be avoided.

Exercise

The role of regular exercise in promoting physical and emotional well-being and good fertility health is well established. A moderate exercise routine of 30 – 60 minutes, 4- 5 days a week should be part of fertility health planning. It can also help with achieving and maintaining a healthy weight. Excessive exercise can have the opposite effect. Women should avoid marathons and ultramarathons as the training for these can disrupt the menstrual cycle. Men should avoid contact sports that might cause testicular injury, as well as cycling more than 4 hours a week (or spending more than one hour at a time in the saddle). They should also wear loose exercise shorts to avoid excessive heat to the testicles, which are designed to sit outside the body at 340C as this is the perfect temperature for healthy sperm production, as opposed to the normal body temperature of 370C which is detrimental.

Chronic stress can also interfere with egg and sperm health by disrupting reproductive hormones, and in turn this can affect sleep patterns. Take time to review your work-life balance and engage in stress reducing activities such as mindfulness meditation, yoga, sports and other hobbies that you enjoy. Ensure that you get enough sleep, 7 – 9 hours a night, by establishing a good bedtime routine. Take time out to create a sleep-conducive environment before bed, limiting exposure to electronic devices. If you feel you are struggling with your mental wellbeing, explore counselling and therapy.

By implementing these lifestyle changes, you will empower yourself to create the best possible environment for conceiving, whether this be naturally, or with help.   

For further information and advice visit the lifestyle and fertility section on our website or book an appointment with our nutritionist Uta Boellinger.