Can Lifestyle Changes Improve Your Fertility?
The ever burgeoning wellness market has taken fertility under its wing over the past year or so. More than a handful of apps that monitor your cycle and deliver daily tips on boosting your fertility have popped up in the App Store. Not to mention a growing number of fertility focused subscription boxes which promise to help you conceive with prenatal vitamins and ovulation tests.
But, should we be treating fertility as a commodity or take heed from our mothers and make a few lifestyle tweaks? Fertility expert and author of My Fertility Guide: How to get pregnant naturally, Dr Attilio D’Alberto advocates the latter. So, what should we be doing?
Up your vitamin B intake
It’s not uncommon for women to be low in B vitamins, but a deficiency can impact your chances of conceiving. Vitamin B12 is particularly important when it comes to fertility. Dr D’Alberto recommends taking a high does and looking for supplements that contain 50mg of B6 and 1mg of B12. Brands such as Wild Nutrition and VitaBiotics have formulated supplements to help boost your intake of the vital vitamins and nutrients.
Cut back on your vices
It’s not going to come as much of a surprise, but Dr D’Alberto strongly advocates quitting if you smoke and cutting back on your alcohol in-take. “Drinking two glasses of red wine a week can help your blood, reduce stress levels and regulate hormones,” he says. “But be careful to drink no more than two glasses a week!” If you prefer beer, Dr D’Alberto recommends no more than one or two bottles a week.
Be mindful of chemicals
“Our bodies are surrounded by numerous chemicals from fragrances in soaps, shampoos and perfumes to make-up and cleaning products as well as nail polish that act like oestrogens,” says Dr D’Alberto. “Unknowingly, we are overdosing on these chemicals, which cause irregular hormone levels in men and women and could result in infertility.” Where possible it is worth switching to natural alternatives and opting for fragrance-free formulas.
Monitor your phone time
There is a small amount of research to suggest that the electromagnetic waves from your mobile phone could impact your fertility. It is based on a study that concluded that men who kept their phones in their front pockets had lower sperm levels. However, it should be noted that the men in the study were undergoing fertility treatment. That said, reducing your time spent in front of a screen could help reduce your stress levels and help you get a better night’s sleep, so it’s not a terrible idea.
Get some sleep
Speaking of sleep, everyone can benefit from seven to eight hours of sleep a night, but if you’re hoping to get pregnant, it’s key. “To enhance your fertility, try not to sleep later than 10 p.m. and sleep for seven to eight hours,” says Dr D’Alberto. “It will take some practice if you’re not used to it, but you’ll notice how much better you will feel for it.” If sleep doesn’t come easily to you, it’s worth looking into Life Extensions Herbal Sleep PM, which helps calm and relax you without involving your hormones.
While some of these tips might work wonders for you, everyone is different and if you are struggling to conceive we always recommend seeking advice from your doctor. For more information on Dr Attilio D’Alberto, click here.