“Many couples…want to start or grow their family,” says Dr. Meike Uhler of the Fertility Centers of Illinois. “Sadly, with infertility affecting one in six couples in the US and both men and women equally, this can sometimes be a challenging task. However, there are many simple measures couples can do together, to boost their conception odds and have a fresh outlook on their fertility journey.”
Many couples trying to get pregnant are unaware of simple lifestyle changes they can make to enhance the process and increase conception odds. “In addition to regular exercise, a healthy diet and maintaining a healthy BMI, there are many simple steps couples can do together to not only improve fertility, but that also create an immediate support system and motivational bond that can help the entire process,” says Dr Uhler.
For more tips on getting pregnant, read The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant.
And, here are Dr Uhler’s ways to increase male and female fertility levels…
5 Fertility Tips for Men
1. Take a multivitamin. Even if you don’t take vitamins, now is the time to start. 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 and E contain antioxidants that prevent free radical damage.
2. Avoid excessive heat and pressure. To increase male fertility (and sperm!), 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. Don’t place laptops on your lap, enter saunas and hot tubs, or take hot showers.
3. Avoid certain prescription medications. Certain medications may decrease fertility, so it is best to speak with your doctor and find alternatives if necessary. Medications known to affect fertility are Paxil, Anabolic Steroids, Antibiotics containing nitrofurans and macrolides, sulfasalazine which is found in anti-diarrheal medication and ketoconazole which is found in anti-fungal medication.
4. Limit caffeine consumption. Large amounts of caffeine can decrease 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 per day. This fertility tip is easier said than done for men who love coffee, but it’s worth it!
5. Balance your bedroom activity. When trying to get pregnant, be intimate about three times a week. Going without for longer than six days can be detrimental to fertility. Taking small breaks 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 Fertility Tips for Women
1. Take prenatal vitamins. For your health and your future baby’s health, it is crucial to take prenatal vitamins daily. Start at least one month before trying to get pregnant. 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 help create a placenta that will remain strong through the full 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. A fertility monitor can also help by notifying you 24-48 hours prior to ovulation. Here’s another fertility tip: if you want to get pregnant, have sex on the days you are ovulating and the day after.
3. Avoid chemicals and eat organic foods. To increase female fertility, 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 for a diabetes screening, eat an appropriate diet, and closely monitor 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. Avoid high intensity activities like aerobics and long distance running.
To learn more about increasing male and female fertility, read Fertility Books – The Best “How to Get Pregnant” Books.
Fertility Centers of Illinois, S.C. is one of the nation’s leading infertility treatment practices, providing advanced reproductive endocrinology services in the Chicago area for more than 30 years.