Fertility rates have decreased globally by about half since 1960, according to data from World Bank. This is partially caused by the fact that many women are opting to have babies later in life.
Talking exclusively to Daily Star Online, Dr Dawn Harper recently revealed that “unfortunately women’s fertility really does drop dramatically after 30”.
“Age is a very important factor for a woman trying to conceive. Women, have a finite number of eggs which they are born with and start to lose as soon as they start their first period,” the fertility expert added.
However, there are ways women can boost and prolong their fertility levels and it all boils down to lifestyle.
Dr Harper, who works with fertility supplement Proceive, said: “Eating certain foods can impact your fertility and women should pay particular attention to their diet when trying to conceive.
“For women, folic acid, and amino acids and iron are essential for preparing the environment in the womb, so foods like oily fish, eggs, figs, leafy greens, nuts/ seeds and berries are all good additions to a woman’s diet.
“But you won’t get enough folic acid from diet alone so speak to your midwife or doctor about which dose you need.”
The medical expert also recommended avoiding certain foods when trying for a baby.
“Couples trying to conceive should avoid excessive amounts of refined, sugary food or food that is high in saturated fat,” she added.
Here Dr Harper answers some key questions about fertility, diet and lifestyle:
1. Can diet and lifestyle factors damage a woman’s eggs?
A woman’s fertility can be negatively affected in a number of ways. The toxins in drink, drugs and alcohol will almost certainly damage a woman’s fertility and (apart from alcohol which should always be consumed in moderation) should be avoided.
If you have a very low or high BMI then try and get to a healthy weight, as this will have a positively impact your chances of conception.
Stress is also known to affect your hormone levels and ovulation- for example if you’re under a lot of pressure in your personal life or at work, you may find your cycles becomes more erratic but begin to settle once you’re more relaxed. There’s a reason lots of couples conceive when they’re on holiday.
If you’re struggling to conceive, don’t immediately panic. Take a holistic view of your health and see if there’s anything you can change or improve and always seek advice from your doctor if you have any concerns about your fertility.
2. How can women boost their fertility?
A healthy lifestyle with a diet that is nutrient rich and includes a healthy amount of exercise is essential.
Also, carefully examine your diet- are you eating foods that contain enough of the following:
- Magnesium and B vitamins: for regulating hormonal activity and cell division
- Zinc: to contribute to normal fertility reproduction
- Vitamin D: for normal immune function
- Vitamin C: to help product good quality cells
- Vitamin E: for the prevention of oxidative stress
- Folic acid : for maternal tissue growth during pregnancy
Maintaining a diet which is rich in all of these nutrients is quite hard.
In theory we should be able to get all the nutrients we need from a well balanced diet but in reality “life” gets in the way.
If you have doubts about your diet it may be worth investing in a comprehensive, quality nutritional supplement to ensure that they are getting the necessary nutrients required.
3. Are there any ways women can prolong their fertility?
Unfortunately the answer to this is not a very exciting one and it really does boil down to lifestyle.
If you’re thinking about trying for a baby and want to prolong your fertility for as long as possible, then I would recommend that you bear the following in mind:
Alcohol:
Excessive alcohol is thought to affect women’s fertility and is often linked to irregular periods. If you are a heavy drinker (consuming more than fourteen units of alcohol a week), it can really affect your chances of conceiving. However, if you make an effort to reduce what you drink when trying to conceive, these effects can be quickly reversed; a few drinks every now and again will not have a long term impact.
Cigarettes:
As well as being bad for your general health, smoking also has a negative impact on both male and female fertility, and I would urge anyone who is trying for a baby to give up as soon as possible.
Studies have shown that the toxins in cigarettes can affect every stage of a pregnancy including egg maturation, hormone production, and the environment inside the womb.
If you are a smoker and trying to conceive I would strongly recommended that you give up as soon as possible. There is a lot of support available now so if this is you make an appointment at your local smoking cessation service.
Diet:
A balanced, nutrient rich diet is essential when trying for a baby. However, modern lifestyles are such that it can be hard to ensure that you are getting enough nutrients from your diets, so I recommend taking a nutritional supplement to support the body when trying to conceive.
It is advisable for all women trying to conceive to take a daily supplement of folic acid ideally for three months prior to conception and for the first three months of pregnancy.
Exercise:
In general, exercise is a very positive thing and maintaining a healthy body weight is important when trying to conceive. Exercise is good when trying to conceive, it helps reduce stress, which often goes hand-in-hand with fertility issues.
If couples have been trying to conceive for a while, they often become more anxious about their outcome.
Harnessing the ability to maintain a calm state of mind and become more resilient to the challenges they face will improve their chances of conception. You may want to avoid overexertion and switch to lower-intensity activities that don’t induce inflammation in the body, such as walking, Tai Chi, Pilates and yoga.
These activities are have been shown to be most effective for easing stress levels, promoting weight loss.
