Simple things to do
There are a range of simple things that you can do yourself to help your chance of achieving a pregnancy. Some are discussed here.
Healthy Eating & Diet
There is a lot of information in women’s and health magazines about health in general and alternative health supplements such as herbal medicines and high dose vitamins (e.g. zinc, selenium) which might improve fertility. In general, however the average Australian diet contains most of the necessary ingredients (with the possible exception of folate - see below) to ensure adequate reproductive function. Provided you include a balanced amount of food from all the major groupings you should not need to worry about supplements and herbal preparations. If you are in any doubt a broad spectrum vitamin and mineral capsule, taken one a day, for men and women, will ensure a proper nutritional supply.
Vitamins and male infertility
There have been several small studies suggesting vitamin and mineral supplements may help with male infertility. In particular supplements that contain zinc, folate and anti-oxidants (vitamins E & C) have been studied. There is no firm evidence that these will definitely improve pregnancy outcomes but nor do they seem to be harmful.Folate
Folate (Folic Acid) is a B group vitamin. It is essential for the replication of cells and the production of the basic building blocks of life (DNA). It has been shown that women who have diets low in folate have a higher risk of having babies with a serious congenital abnormalities called neural tube defects, examples of which are Spina Bifida and Hydrocephalus (water on the brain). Taking Folate supplements dramatically reduces this risk. While it is possible to gain sufficient folate from your diet by eating lots of green leafy vegetables such as broccoli and lettuce, it is recommended that all women attempting to achieve a pregnancy take 0.5mg of folate daily (ask your pharmacist). Those couples with a family history of these abnormalities should take 10 times this dose at 5mg of folate daily.
Smoking and alcohol
There is no doubt that smoking or the consumption of moderate quantities of alcohol is bad for your general health. Equally it is bad for fertility and reproductive capacity in both men and women. Smoking reduces the chance of achieving a pregnancy both naturally and from any treatment. It should be stopped before attempting to get pregnant. Women who smoke in an IVF program reduce their chances of conception by 30-50%. Smoking damages eggs and women who smoke go through menopause 2-3 years earlier than those who do not.
Alcohol in more than minor amounts can be harmful. It has been shown that alcohol in moderate or large amounts (more than 3 standard drinks per day) is associated with an increase risk of congenital abnormality in babies. Only minimal social drinking of alcoholic beverages (averaging less than 2 standard drinks per day) should occur while trying to get pregnant or while pregnant. You should not binge drink at all (5 or more standard drinks on any one day). There is no evidence in small amounts decreases the chance of conceiving.
Caffeine
The evidence that caffeine reduces the chance of conceiving is poor. Like most things it is a case of moderation. Excessive levels of caffeine may be harmful in pregnancy and should be avoided.Exercise
Generally, anything that increases your overall health improves your reproductive capacity. This rule applies to exercise, with the exception of elite athletes. Regular exercise is always recommended. Thirty minutes a day, or 40 minutes every other day is appropriate. Swimming, walking running, cycling etc.… are all recommended. The key is to exercise regularly. You do not have to train to be an Olympic athlete, just get out and do something most days of the week. Some elite athletes train to the extent that they lower their body fat to a point that their brain perceives them as not having sufficient energy to reproduce and then it shuts down the reproductive processes. This can stop ovulation or sperm production. Generally women under 50kg and men under 60kg should be aware of this possibility and seek specialist advice.
Sex
Clearly some knowledge of normal sexual function and how this might affect your chance of achieving a pregnancy is important. One thing is certain - the more often you have sex the higher the chance of conceiving. This is based on scientific research and addresses the issue of timing. We know that sex prior to ovulation is more likely to lead to pregnancy than sex after ovulation. Most often, couples who try to pick the best time to have sex to achieve a pregnancy, actually go past the most fertile time and this leads to having sex after ovulation. Sexual position does not affect the chance of pregnancy and female orgasm can improve sperm transport but is not essential for pregnancy to occur. Personal lubricants are generally toxic to sperm and should be avoided. If you must use something try some warm water.