1. Limit caffeine consumption
Several studies have shown reduced
fertility for women who consume more than 300 mg of caffeine each day.
Fortunately, the threshold is high enough that you can still indulge in that
morning cup o' joe, since the average 8-ounce cup of coffee only has 100 to 130
mg of caffeine. Don't forget, though, that black tea, green tea, chocolate, and
some sodas also contain caffeine.
For women undergoing in vitro
fertilization, however, the threshold is much lower: A mere 50 mg of
caffeine—the equivalent of one cup of tea—can negatively impact success
rates.
Alice Domar, an assistant professor at
the Harvard Medical School who also counsels women dealing with infertility,
suggests that you may want to further restrict your caffeine intake if you've
been trying unsuccessfully to get pregnant, even if you're not doing IVF. Since
only limited research has been done on the topic, Domar worries that further
research may show that lower amounts of caffeine still impact
fertility.
2. If you're overweight, lose
weight
Obesity can inhibit ovulation and
wreak havoc with hormones. It also puts women at risk for a variety of health
problems (such as diabetes, heart disease and high blood pressure) that
negatively impact fertility and can create complications during pregnancy. Women
who are morbidly obese are also less likely to be successful with fertility
treatments.
Part of the problem is the hormonal
imbalance that's created by the fat cells themselves. Fat cells produce extra
estrogen, says Gerard Letterie, a reproductive endocrinologist at the Northwest
Center for Reproductive Sciences. The more fat cells, the more estrogen, so
being overweight is very similar to being on birth control pills.
Domar explains that although female
fertility peaks with a body mass index in the low- to mid-20s, weight-related
fertility problems are most common in women with a BMI greater than 34, which is
considered obese. For instance, a woman who is 5 feet, 4 inches tall and weighs
200 pounds isn't just obese; she’s also jeopardizing her fertility.
3. If you're underweight, gain
weight
A normal, healthy Body Mass Index
ranges from 18.5 to 24.9. Anything lower than 18.5 is underweight. For instance,
woman who is 5 feet 4 inches tall and weighs 105 pounds has a BMI of 18 and is
considered to be underweight.
Being even slightly underweight can
dramatically reduce your fertility, as fertility starts to plummet for women
with BMIs of 18 or lower.
Women who are underweight are less
likely to ovulate. Some will stop menstruating completely. Others will
menstruate irregularly. But experiencing a monthly period doesn't necessarily
mean you're fertile, since it's possible to menstruate without ovulating.
For low body weight caused by an
eating disorder, it's important to seek professional treatment.
Simply gaining some weight is usually
enough for women to begin ovulating again, says Letterie. For those women who
don't, Letterie stresses that there are simple treatments to help women ovulate
again, but only after they've gained the necessary weight.
4. Try acupuncture
In May 2006, the journal Fertility and
Sterility published two studies showing significantly increased pregnancy rates
for women receiving acupuncture treatments in conjunction with the embryo
transfer stage of in vitro fertilization. In one study, women receiving
acupuncture were more than twice as likely to become pregnant. In another,
acupuncture prior to embryo transfer increased rate of pregnancy by 50 percent.
Researchers aren't sure why acupuncture may be helpful. Some speculate that acupuncture may positively impact hormonal levels or increase blood flow to the ovaries and uterus. Another theory: Since acupuncture can induce a relaxation response, it may be counteracting the stress that often accompanies infertility. Reducing infertility-related stress and anxiety has been shown to increase success for IVF treatments.
Despite the positive findings, scientists agree that more research needs to prove that acupuncture is truly effective.
Although Domar herself has called for more rigorous testing of acupuncture, specifically to sort out the issue of the placebo effect, that hasn’t stopped her from recommending acupuncture to her infertility patients. "There is some very promising data out there," Domar says. "Acupuncture is a safe, cheap, non-invasive and easy way to potentially increase your chances of getting pregnant.
Researchers aren't sure why acupuncture may be helpful. Some speculate that acupuncture may positively impact hormonal levels or increase blood flow to the ovaries and uterus. Another theory: Since acupuncture can induce a relaxation response, it may be counteracting the stress that often accompanies infertility. Reducing infertility-related stress and anxiety has been shown to increase success for IVF treatments.
Despite the positive findings, scientists agree that more research needs to prove that acupuncture is truly effective.
Although Domar herself has called for more rigorous testing of acupuncture, specifically to sort out the issue of the placebo effect, that hasn’t stopped her from recommending acupuncture to her infertility patients. "There is some very promising data out there," Domar says. "Acupuncture is a safe, cheap, non-invasive and easy way to potentially increase your chances of getting pregnant.
5. Walk 30 minutes per day
Walking just 30 minutes each day is a
simple, inexpensive form of exercise that helps ward off problems like heart
disease and diabetes, diseases which may impact fertility and can cause
complications during pregnancy. In addition, regular exercise helps maintain a
normal body weight, which is an important part of maximizing fertility.
Walking may also help boost fertility
by increasing circulation to the pelvis and the reproductive organs, since some
research has linked decreased blood-flow to the ovaries with ovarian aging and
reduced success with in-vitro fertilization.
"Many couples I see have jobs that
require them to sit all day in front of the computer. This doesn't do much for
circulation to the pelvis and the reproductive organs," says Dr. Susan Carr, a
naturopathic physician at Fertile Path in Washington state. "Exercise is one
way to support circulation to these organs.
6. Deal with depression
While many experts believe that
depression doesn't cause infertility, proper treatment for depression can help
increase fertility.
Since it's not uncommon for women
struggling with infertility to become depressed, try joining a fertility-focused
mind-body group. These groups teach techniques to relax and manage the stress
and anxiety associated with infertility. Research conducted at the Harvard
Medical School found that women undergoing in vitro fertilization who
participated in a 10-week mind-body program were more than twice as likely to
get pregnant.
If you were seriously depressed before
attempting to get pregnant, it's important to seek prompt treatment from a
mental health professional. "Women with severe clinical depression are much less
likely to eat well, exercise, and otherwise take care of themselves," says
Domar. "And women who are less healthy are less likely to get pregnant."
While anti-depressants can be
effective in the short term, Letterie encourages women to work with their
doctors to get on the lowest dose possible. Ideally, he'd like to see women
weaned off of prescriptions before getting pregnant, since taking medication
during pregnancy is not without risks.
7. Eat a balanced diet
To maximize your chances of conception
and a healthy pregnancy, Carr and Domar both recommend eating a healthy,
unprocessed diet rich in whole grains, beans, fresh fruit and vegetables, raw
nuts and seeds (skip the ones with added oil and salt), healthy oils (like olive
oil), lean meat, and cold-water fish like wild salmon that are high in omega-3
fatty acids.
A balanced, whole-foods diet will help
you maintain a normal BMI, a critical component in maximizing fertility. In
addition, by eating well and minimizing unhealthy fats, white flour, sugar, and
salt, you'll reduce your risk of diabetes, heart disease, and high blood
pressure—diseases that can decrease your fertility and also cause complications
in pregnancy.
To further boost your chances of
conception, Carr recommends emphasizing foods that are rich in omega-3 fatty
acids, such as wild, cold-water fish, walnuts, and flax seeds. "Omega-3 fatty
acids promote fertility, since essential fats are required for hormone balance
and healthy cell function," says Carr. "Unfortunately, most diets are
deficient."
8. Strictly limit alcohol
consumption
Most reproductive experts agree that
one or two drinks each week shouldn’t impact a woman's chances of getting
pregnant, while excessive drinking is clearly problematic. However, the jury is
still out on exactly how much a woman can drink before her fertility is
affected.
While a couple of studies have found
no link between moderate alcohol (one to two drinks each day) intake and
fertility, one Danish study from 2003 found that just seven drinks a week could
negatively impact the chances of conceiving for women more than 30 years old.
Another Danish study from 1998 found that even moderate drinking (6 to 10 drinks
each week) reduced a woman's chances of getting pregnant, with more excessive
drinking further decreasing the chances of conceiving.
For women who are heavier drinkers,
Letterie recommends that they get their drinking problem under control before
they try to conceive, especially since it's critically important that women cut
out alcohol completely once pregnant.
9. Stop smoking and avoid second-hand
smoke
More than 100 research studies have
consistently linked smoking to decreased fertility and increased problems in
carrying a birth to term, says Dr. David Adamson, a reproductive endocrinologist
at Advanced Reproductive Care in Palo Alto, Calif.
Smoking damages eggs, reducing the
chances of getting pregnant during any given cycle, and smokers may hit
menopause several years earlier than their non-smoking peers. Smoking also
negatively impacts hormone levels, further reducing fertility.
The problems don't end when a smoker
gets pregnant. Smokers are more likely to suffer from miscarriage and
complication during their pregnancies, and babies born to smokers are more
likely to be underweight.
Although smoking does damage eggs,
quitting now can still help boost fertility. Going smoke-free will prevent
further reduction in egg quality, help reverse hormonal changes, and increase
the chances of carrying a healthy baby to term.
According to the American Society for
Reproductive Medicine, it's not enough for just the woman to stop smoking, since
second-hand smoke has been shown to be almost as bad for a woman's fertility as
actually smoking.
