8 EVIDENCE-BASED RECOMMENDATIONS FOR OPTIMAL FERTILITY

 1. Maintain a healthy body weight

Being overweight or underweight can have consequences on your fertility. There are generally two populations of women who are a risk for ovulatory infertility (lack of ovulation causing fertility challenges), those who are obese and those who are underweight. For example, being obese is strongly related to polycystic ovarian syndrome (PCOS), while being underweight is related to athletes and those suffering from an eating disorder. Being between 20-25 kg/m2 (BMI) is most desirable for optimizing fertility and preventing ovulatory infertility caused by abnormal body composition.

2. Exercise -moderately

Regular exercise and healthy eating are very important in maintaining a healthy body composition. Exercise in moderation can also reduce your overall stress levels that many couples feel when trying to conceive. It can be a time to reflect quietly while out for a walk in nature, or a time to sweat out your frustrations. Exercise has shown to increase fertility, promote ovulation, and leads to increased quality of cervical mucus. Of course, as I mentioned, if you are underweight and over exercising this is not a good combination and can lead to menstrual abnormalities and ovulation dysfunction. In such a case, less exercise is actually best.

3. Eat real food

Eating well and the right foods will help prepare your body for pregnancy. Eating a well balanced, whole foods diet will give you and potential baby the building blocks you need to be healthy. Start by eating more fruits and vegetables. You should have at least 6 servings of fruit and vegetables a day. By making minor changes, eating healthy will become part of your daily routine and soon you will crave fresh healthy foods! There are some specific dietary modifications however that may be best suited for you. Talk to your naturopathic doctor about which specific diet changes like an anti-inflammatory diet to consider for your body and unique situation.

4. Take a good quality prenatal multivitamin

If you are not already, a good quality prenatal should also be a part of your daily routine, along with eating well. Most people know to start taking a prenatal multivitamin once they are pregnant, but it is actually very important to start before you are pregnant! Quality really matters here, so please talk to your naturopathic doctor before starting any old brand of prenatal vitamin.

5. Limit your alcohol

More than two drinks a day negatively impacts fertility and more than 4 drinks per week seems to decrease IVF success rates. Since you will be giving it up anyway when hopefully pregnant, it is a good idea to decrease your intake now. It is best to completely avoid alcohol during the two week following ovulation -when you don't know you are pregnant or not. Semen parameters also seem to improve after 3 months of abstinence from alcohol.

6. Stop smoking

This seems like an obvious one, but smoking cessation should be done by both women and men. Smoking has been shown to cause infertility in men (as well as women), and higher risk of miscarriage and premature birth. Marijuana has been shown to decrease sperm count and motility. Acupuncture treatment may help you quit. Talk to your naturopathic doctor about your options to help you or your partner stop smoking.

7. Limit your caffeine

There are conflicting studies as to what amount of caffeine negatively impacts fertility. Consuming caffeine in moderate (200-300mg/day) to high amounts ( >500mg/day) may decrease fertility, increase risk of miscarriage, and are linked with low birth weight babies. One study showed that greater than 50mg of caffeine a day decreased IVF success rates. The average 8 oz cup of coffee has about 100mg of caffeine in it. Not all coffee is created equal - look up the caffeine content of your favourite caffeinated beverage to be informed.

8. Relax and manage your stress

"Just relax" is probably the worst thing you can say to someone trying to conceive. During this time it can be incredibly demanding on you and your partner both physically and emotionally. Unfortunately, stress and the increased levels of cortisol it produces has a negative effect on the reproductive system. Studies have shown that pregnancy is more likely to occur in couples that are "happy and relaxed." While this is easier said than done, there are many strategies you can use to help manage your stress. Perhaps join a yoga class, attend a meditation workshop, receive regular acupuncture treatments, try hypnotherapy, and/or massage, or seek out counselling -individually or as a couple.   

Resource: Resolve - The National Infertility Association.