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Quality Prenatal Supplement

If you’ve been one to regularly take a multivitamin because you’re aware of the health benefits, why when you’re trying to conceive, would you take a supplement with fewer vitamins and minerals? Some popular prenatal formulas haven’t been upgraded to reflect current scientific research on the benefits of many vitamins and minerals beyond folate, iodine and iron. Speak to a health professional with excellent knowledge of products and their formulations for the best multivitamin for both you and your growing baby.

Restorative Sleep

Sleep is far more than an opportunity for the body and brain to rest. It’s a time when the body is busy healing, growing and addressing inflammation. If your sleep is disturbed by shiftwork or stress, your fertility will be affected (1). There are many herbal sleep support formulas that are safe for use pre-conception and in pregnancy. Some find practicing good sleep hygiene helpful too – especially avoiding screens for an hour before bed.

Go Sober

If you’re trying to conceive, especially if you’re a female in the latter half of her fertile years, alcohol is your enemy. In females, alcohol affects the number of good eggs you have to try with and increases the likelihood that you’ll be seeking medical assistance to get pregnant. If you do need to go down the IVF pathway, as few as 4 drinks per week by either partner will decrease the chances of a good outcome. If both partners are drinking 4 drinks per week, the effect is greater (2).

Moderate Exercise

Regular exercise forms part of any healthy lifestyle and is associated with increased fertility for males and females. But high intensity exercise, especially over long periods (e.g elite athletes) is associated with decreases in fertility for both genders due to the physical stress on the body (3, 4). Around 45-60mins on most days, of exercise that increases your heart rate is what you should aim for.

Weight Loss

Being overweight or obese has been shown in multiple studies of natural and assisted conception (IVF) to reduce female fertility. In those who do manage to conceive, being overweight or obese increases the chance of miscarriage or other complications during the pregnancy and birth (5). If you’re having difficulty conceiving or have a few kilos you know you need to shift, consider how leading a lifestyle of regular exercise and healthy eating not only increases your chance of a beautiful healthy baby but role models that healthy life for the next generation. A Naturopath can help you find the right healthy eating plan for you – one that you’re going to stick to! – and keep you motivated on your journey.

 

 

References 

  1. Goldstein & Smith, 2016, ‘Sleep, circadian rhythms and fertility’, Curr Sleep Medicine Rep, vol 2, p 206-17
  2. Heertum & Rossi, 2017, ‘Alcohol and fertility: how much is too much?’, Fertility Research & Practice, vol 3(10)
  3. Aria et al, 2020, ‘Effect of exercise, body mass index, and waist to hip ratio on female fertility’, Journal of Basic Research in Medical Sciences, vol 7(3), p 19-25
  4. Soreshjani et al, 2018, ‘Effects of exercise on testosterone level, heat shock protein and fertility potential’, Reviews in Clinical Medicine, vol 5(4), p 141-145
  5. Ozcan Dag & Dilbaz, 2015, ‘Impact of obesity on infertility in women’, J Turk Ger Gynocol Assoc, vol 16(2), p 111-117