Trying to Get Pregnant?
Last Updated on Tuesday, 06 April 2010 23:07
The number of women getting pregnant in their 30’s and 40’s has risen dramatically over the last 30 years, with the number of women having children in their 40’s doubling in the last ten years alone. Although women may be able to better cope financially and emotionally as older mums, there is no denying that fertility decreases with age.
There are however are many positive steps that both you and your partner can take when trying to fall pregnant. It takes at least three months for immature eggs and sperm to mature, so ideally, you and your partner should be looking at a three to four month pre-conception period.
According to one study, 25% of couples get pregnant in the first month of trying, while 60% of couples trying to get pregnant do so within six months.
Folic Acid
Folic acid is very important before conception and during the first trimester of pregnancy. Mothers who lack sufficient folic acid are at an increased risk of having a baby with a neural tube defect, such as spina bifida. From the moment you start trying to conceive the Department of Health recommends that you should take a daily supplement of 400mcg of folic acid. Ideally this would include a multivitamin and mineral specially formulated for pregnancy. Folic acid is a B vitamin, which is also found in various foods, including beans, leafy greens and fortified breakfast cereals.
Calcium
A woman needs twice as much calcium when she's pregnant; 1,500 mg of calcium per day. Calcium is found in milk products, dark leafy vegetables, tofu, sardines and canned salmon.
Importance of Iron
In preliminary research, even a subtle deficiency of iron has been tentatively linked to infertility. If you are having difficulty conceiving, consult a doctor to rule out the possibility of iron deficiency. You should only take an iron supplement if you have been shown to have low iron levels. Some iron tablets can be difficult to absorb causing digestive problems such as constipation. To avoid this, be sure to choose a food based iron supplement that is easily absorbed and digested by the body.
Once you are pregnant Iron is needed to make the extra blood required to support your growing baby. Typically you will need about 30 to 60 mg of iron every day; 15 to 45 mg more than the recommended daily allowance of 15 mg.
The richest source of iron is red meat, it’s also the most easily absorbed by the body. There is also iron in pulses (such as lentils and beans), dried fruit, green leafy vegetables, nuts and seeds, and in fortified breakfast cereals. The iron in these foods is not as easily absorbed by the body.
Adding an Antioxidant
Free radical damage may affect the development of sperm and could be linked to chromosome breakage, which may cause birth defects and miscarriages. Antioxidants such as vitamin C, vitamin E and selenium help protect the body from free radical damage and as such may help to maintain sperm health, ovulation, hormone balance and blood flow. Selenium levels are often low in UK soil and this in turn affects how much we receive from our food. An anti-oxidant supplement that contains selenium is good for general health and can be helpful for both parents
Essential Fatty Acids
Essential fatty acids aid the health of the reproductive system and hormone balance. They break down in the body to form prostaglandins that are important for reproductive health. Semen is rich in prostaglandins and also the mineral zinc. Essential fatty acids are also important for female fertility. Oily fish, nuts and seeds are a great source of omega 3’s. Alternatively you could look at a supplement; if you do make sure that you choose one that has been screened for contaminants, PCB’s and heavy metals.
Care with Vitamin A
High levels of vitamin A (over 10,000iu) may put a women at risk of having a baby with birth defects. A such high levels of vitamin A are not advised while trying to conceive or during pregnancy itself. The vegetable source of vitamin A known as beta carotene does not carry the same risks.
A Healthy Diet
Maintaining a healthy body weight is important, being excessively over weight or underweight has been linked to reduced fertility in females. A healthy fertility diet should consist of good quality protein such as quinoa, beans lentils, organic lean meat and eggs. Also be sure to include plenty of colourful fruit and vegetables, pumpkin seeds, Brazil nuts, almonds, whole grains and oats.
Keeping blood sugar levels balanced is important so try and eat often with smaller portions.
Avoid chocolate, sugary foods, salty snacks and processed foods. Stimulants such as alcohol and caffeine are best avoided as much as possible, research shows that both can have a negative effect on fertility levels. One study suggests that five drinks a week can affect women's fertility. Although you don't need to abstain, it's a good idea to moderate your intake.
Relax and enjoy the process
Often the hardest advice to take with respect to fertility is to RELAX. Research published in the Journal of Human Reproduction, reported that conception was much more likely during months where couples reported feeling good, happy and relaxed and less likely during the months they reported feeling stressed, tense or anxious. This finding echoes research published in Fertility and Sterility which reported that stress may play a vital role in the success of invitro fertilisation.
These and other studies have shown that stress may affect blood flow to the uterus, hormone balance, ovulation and fertilization rates. It an also affect the quality of sperm and eggs. If you are having difficulty relaxing try meditation, deep breathing, yoga or acupuncture.
