Tips on how to increase chances of getting pregnant for couples

Until now, the majority of conversations concerning conceiving a child have been centered around the woman’s wellness. But what if that focus have been mislaid? The latest milestone study may possibly affect the approach all of us deal with fertility issues. Scientists from the Hebrew Institution of Jerusalem examined 185 scientific studies and learned that sperm counts in males in Europe, North America, Australia and New Zealand have dropped by virtually 60 PER CENT in under Four decades. Nevertheless, the same decrease is not really observed in Africa, Asia and South America.

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How to increase chances of getting pregnant: Identify it requires two

Researchers are labelling this ‘a crisis’ and also ‘a worrying trend’ which displays no indication of decreasing. In the united kingdom alone, it is estimated that about one in 7 partners (or about 3.5 mil individuals) are impacted by infertility.

While this can make outrageous reading, it can also result in an optimistic fresh approach. For many years, men were omitted through conversations regarding infertility. The Leeds Beckett University, it did a study on men’s encounters of infertility and located in which 93% of males stated their own well-being and confidence have been adversely impacted by issues of having a child. ‘Men feel completely neglected from the procedure. Even though men have already been recognized as having a organic problem, health care professionals frequently direct all of their guidance as well as suggestions towards the woman. There is still lots of stigma that people have to break down,’ says Aileen. Whenever either partner possesses a fertility problem, it may result in a massive strain not only around the relationship, but additionally on the individual’s feeling of wellness and relationships with friends and family. Thankfully, changes in lifestyle can actually help.

How to increase chances of getting pregnant: Everything adds up

The initial step is to get a strategy in position. ‘We motivate each partners to consider an all natural approach,’ says Dr Geetha Venkat from the Harley Street Fertility Clinic. ‘Approach this as a project, and employ it as an prize to look at much healthier routines.’ Little steps, like ditching the takeaways in preference of a wholesome home-cooked food, or 15 mins of yoga exercises every single day, can easily all add together. It is regarding knowing your entire body differently, it will take several realignment. A lot of women realize that an ovulation tracker could be very useful guide to comprehending more about their own fertile interval, and some of the bestsellers, for example Glow, motivate individuals to enroll in their on-line discussion boards, so that you can talk to others who are attempting to have a baby.

How to increase chances of getting pregnant: The right attitude

There’s no doubt that trying to conceive can be stressful. Just as it’s important to look after your body, it’s also important to look after your mental health. Keep some space in your life to do something that relaxes you, whether it’s acupuncture, going for a swim or practicing mindfulness. Let’s face it: it can be hard to keep a sense of perspective when it seems as if everyone has advice or a trick to getting pregnant. With so many myths circulating, what does research show really helps?

How to increase chances of getting pregnant for men

THREE MAIN FACTORS influence a man’s fertility: the number of sperm, the shape of sperm (or morphology) and their movement (motility). And, although there are many examples of men fathering children in their 60s and 70s, age does play an important part. After 40, men are 30% less likely to conceive with their partners within 12 months. Other factors are involved, too. We now know that pollution affects healthy sperm counts a recent study of more than 6,000 men living in Taiwan found those living near busy, polluted roads were 26% more likely to have small, badly shaped sperm. Toxic chemicals can also jeopardise the health of sperm, so men in jobs such as farming or painting and decorating may have an increased risk. Other causes include a hormone imbalance such as hypogonadism; the genetic problem Klinefleter syndrome; and taking long-term anabolic steroids as well as some cancer drugs, antibiotics and antidepressants.

While a lot more research on male fertility is needed, there are some practical changes you can make:

GET YOUR SPERM COUNT CHECKED

Low sperm count and sperm quality is a factor for one in three couples trying to conceive, so it’s advised that men who have been trying for a baby for a year without success should see their GP. A sperm test will be arranged and results are normally back in one week. If there is a problem, you can be referred to a fertility clinic or local hospital. Home sperm tests are also available, but these mainly analyse sperm count rather than motility, so may give a false impression of a man’s fertility. There’s also some confusion about what constitutes a ‘low’ sperm count. Some tests use the figure of under 20 million sperm per millilitre, while international guidelines recommend defining a low sperm level as 15 million sperm per millilitre.

KEEP MOVING

Sedentary jobs are bad news for sperm, as sitting for too long can raise the temperature of the testicles, which can decrease sperm count. A relatively small study by the Harvard School of Public Health found men who exercised for 15 hours or more a week at a ‘moderate or vigorous rate’ had sperm counts that were on average 73% higher than those who exercised for less than five hours a week.

TRY TO FOLLOW A HEALTHY DIET

‘A recent review of studies looking at semen quality and diet found that eating habits that were healthier were associated with higher quality semen, and those characterised by higher levels of alcohol, caffeine, sugar and processed meats were associated with lower semen quality,’ says dietitian Jennifer Low. ‘Of course, association does not prove causation, and further studies are needed, but this does suggest that diet does matter for a dad-to-be.’

DON’T POCKET YOUR MOBILE PHONE

A study from the University of Exeter found that men who kept their mobile phone in a trouser pocket had decreased sperm motility. ‘This could be particularly important for men already on the borderline of infertility, but further research is required to determine the full clinical implications for the general population,’ says biologist Dr Fiona Mathews, who led the study.

KEEP AN EYE ON YOUR UNDERWEAR (yes, really!)

You might have heard this advice before and not believed it, but an epidemiological study of 2,500 men found that wearing tight underwear was just as detrimental to men’s fertility as smoking and alcohol consumption. So ditch those briefs and go for boxers.

CUT THE BOOZE

A study published in The BMJ found that women who drank more than 14 units a week had a slightly decreased chance of conceiving over a 12-month period. But fertility rates in women who drank fewer than seven units a week were unaffected. Many women give up drinking when trying to conceive, but the occasional glass of wine isn’t going to ruin your chances. A foetus is vulnerable to alcohol, however, so it’s a good idea to abstain if you’re waiting to confirm a pregnancy.

CHOOSE CARBS WITH A LOWER-GI

‘There’s some evidence that choosing lower-glycaemic index (GI) carbohydrates can improve insulin sensitivity in women with PCOS,’ says Jennifer Low. As an insulin imbalance can inhibit fertility, this may offer women with PCOS a better chance of conceiving. ‘Constipation can be an issue during pregnancy, so switching to lower-GI, higher-fibre choices may help you get your body “baby ready” by reducing the likelihood of constipation,’ says Jennifer.

INCREASE OMEGA-3S

‘A study found that higher levels of omega-3 fatty acids have been associated with a higher incidence of births in women undergoing assisted reproduction,’ says Jennifer. ‘However, these findings may not apply to women trying to conceive naturally.’

It’s worth including sources of omega-3 in your diet in any case, as these fatty acids have many beneficial effects and are needed for a baby’s healthy development during pregnancy. Omega-3 fats are generally found in the highest quantities in oily fish. However, there are some limits to the type and quantity of fish it’s safe to eat during pregnancy due to high levels of mercury and other toxins in certain species. Current guidelines are to eat no more than two portions of oily fish a week, limit tuna and avoid swordfish, shark and marlin.

DO TAKE FOLIC ACID

‘Folic acid is very important in the initial stages of pregnancy,’ says Jennifer. ‘So it’s important to take a supplement as soon as you plan to try to conceive. The Department of Health advises taking a daily supplement containing 400mcg folic acid to prevent your baby developing neural tube defects, such as spina bifida.’

CUTDOWN ON LEVELS OF CAFFEINE

It’s recommended you limit your caffeine intake when pregnant, so the time to cut back is when you’re trying to conceive, as caffeine withdrawal can come with harsh side effects for some people. A study published in The BMJ suggests pregnant women limit their intake to around 200mg a day that’s roughly two cups of instant coffee or tea. And watch out for the caffeine in chocolate, too.

How to increase chances of getting pregnant for women

We all know age is an issue, but the statistics are often misinterpreted. Although fertility declines as we get older, 82% of women between 35 and 39 will still get pregnant within a year of trying. That’s only 4% lower than women 27 to 34.

So when should you start seeking medical advice? If you’re under 35 and have been trying to conceive for over a year, it’s worth going to see your doctor. If you’re older, Geetha Venkat recommends visiting the doctor after six months of trying especially if there’s a history of early menopause in your family. As a simple first step, the NHS website has a self-assessment you can fill in, which asks about your age, the regularity of your periods and other medical history. It will let you know whether it’s time for a chat with your GP.

MAINTAIN A HEALTHY WEIGHT

weight loss

Polycystic ovary syndrome (PCOS) is a common condition that can have an impact on a woman’s fertility and is thought to affect 20% of women in the UK. If you’re overweight or obese, losing 5–15% of your body weight has been found to be the best way of treating the symptoms of PCOS. All diets that restrict energy intake are effective, and it’s important to find a plan that’s sustainable in the long term no fads!

GIVE YOGA A TRY

Along with acupuncture and reflexology, yoga is one of Dr Geetha Venkat’s recommendations for a more holistic approach when you’re trying to conceive. And research from the Fertility Centers of Illinois suggests that practising yoga regularly can decrease stress in women trying to conceive. In their study, those who took part in weekly 45-minute sessions of vinyasa yoga lowered their anxiety levels by roughly 20%.

TARGET YOUR OVULATION

One common question is, ‘How much sex should we be having?’ The main thing is to target the five days around ovulation, says Geetha. ‘We find ovulation kits or digital fertility trackers are generally reliable. In that five-day window, you should aim to have sex every day to have the best chance of conceiving.’

How to increase chances of getting pregnant for both partners

Here are some steps you can both take to help increase fertility and boost general health at the same time.

GET ENOUGH VITAMIN D

‘There is evidence that a vitamin D deficiency can affect a couple’s fertility,’ says Jennifer Low. ‘It has been associated with poor semen quality and also with IVF outcome, PCOS and endometriosis in women. The Department of Health recommends all women take a 10mcg vitamin D supplement during pregnancy.’

However, more research is needed before we can say whether vitamin D supplements can significantly improve fertility.

BE SAVVY WITH SUPPLEMENTS

‘Despite media reports linking antioxidant supplements with increased fertility, a recent Cochrane review found there is no good evidence to support this. It is also unclear from the evidence as to whether antioxidant supplements are safe to take during pregnancy,’ says Jennifer. ‘Another Cochrane review looked at whether antioxidant supplements improved male fertility, and again the evidence was very poor. There need to be more large, better-designed studies to establish if these supplements can improve pregnancy rates. In the meantime, check with your GP that any supplements you want to take are suitable for use in pregnancy.’

DON’T UNDERESTIMATE STRESS

Trying to get pregnant can be a frustrating and isolating experience. You may not feel able to confide in work colleagues. You don’t want to worry your parents. You may not even feel able to talk to each other. It’s a stressful business and, ironically, this stress can have a negative impact on conception. One study even suggests that childhood stress may have an impact on female fertility. So don’t suffer in silence. If you aren’t comfortable talking to friends or family, there are plenty of online support forums, including Facebook groups for men. ‘Networks for different groups who are having trouble conceiving are a good place to start,’ says Aileen Feeney.

PUT MIND OVER MATTER

Trying to get pregnant can be a tough mental battle. There’s the anticipation, then the frustration when the second blue line fails to appear. There’s the stress it can put on your relationship, and all the mixed emotions that come when a good friend tells you she’s ‘got some news’. Here’s what the experts recommend to help you deal with the stress:

Accept your feelings: A powerful part of acceptance therapy is simply acknowledging the feelings you have rather than fighting them. Try pausing for a moment, saying to yourself (out loud if you can): ‘Yes, I feel upset/stressed/disappointed/ angry right now, and it’s OK to feel that way.’ This often helps the feelings pass more quickly.

OKeep a journal: The practice has been shown to have positive effects on mental health. Allowing yourself a private space to write down some of your most challenging thoughts can be especially helpful when you’re trying to conceive. A lot of people both women and men find it hard to be honest with friends about what they’re going through and it can put a strain on close relationships. Putting it in writing gives you back a little control.

Take a break from the chat: They can be an amazing source of advice and comfort, but online forums have their drawbacks, too. If you find yourself spending hours on online forums, try taking a week or two of from the baby chat. It’s fine to tune out now and then (or avoid them altogether if it’s really not your thing).