The UK’s leading Nutritionist and author of Natural Solutions to infertility, Dr. Marilyn Glenville, shares her top tips to help you have a healthy and happy pregnancy – from fertility, to breastfeeding.
Decaffeinate
Many of us rely on a cup of tea or coffee to wake us up in the morning or to give us that extra boost late afternoon.
Marilyn explains, “Having four cups of coffee or any caffeinated drink a day makes it 26% less likely that a woman will conceive and drinking only 2 cups of coffee (200mg of caffeine) a day is associated with a 25% increased risk of miscarriage. Problems with sperm health are connected with increased coffee intake too.”
Cut Out The Alcohol Early
Most find out they’re pregnant 4-6 weeks in, so why not give up alcohol pre-pregnancy – not only will this increase your chances of falling pregnant but it will also avoid exposing the baby to alcohol without meaning to do so.
“Alcohol will also make it more difficult to get pregnant with only just three alcoholic drinks or more a week. The same is true for male fertility, as we know that alcohol can lower sperm counts and will also block the body’s ability to absorb fertility boosting nutrients like zinc. It can also cause abnormalities in the head of the sperm which is important for healthy fertilisation of the egg,” adds Marilyn.
Let Balls Breathe
We often spend 8 hours a day sat at our desk and if we’re working from home we’ve often got the laptop balanced on our laps – both of which can decrease sperm count.
Other simple lifestyle changes for the man can include avoiding hot baths and tight underpants as sperm production takes place at 32°C (89°F), which is lower than the body temperature at 37°C (98.4°F).
The testes are on the outside of a man’s body to keep them cooler but the closer they get to the body e.g. by sitting for long periods, can heat up the sperm and reduce the count,” explains Marilyn. If this all sounds too familiar, warn your loved one!
“L-Arginine is also essential for sperm production; it can be found in large amounts in the head of sperm. L-Arginine can be found in seafood, eggs, lentils, chocolate and whole wheat grains. To make sure you’re getting the recommended amount, try taking NHP’s Advanced Fertiity Support for Men which includes 1000mg of L-Arginine,” Marilyn advises.
Relax, You Have Time
Most people expect to fall pregnant straight away but unfortunately more often than not this isn’t the case. “On average, young couples can expect to wait an average of three years before conceiving, and, as a result, very few doctors will consider a diagnosis of infertility until after at least a year has passed,” explains Marilyn.
Reach The Climax
Coming, climaxing, having an orgasm, whatever you choose to call it is one of life’s greatest pleasures. Don’t let baby-making become a chore.
“Two British biologists investigated the ‘upsuck hypothesis’ and discovered that when a woman climaxes any time between a minute before to 45 minutes after her lover ejaculates, she retains significantly more sperm than she does after non-orgasmic sex. In addition, their research results indicated that the strong muscular contractions associated with orgasm create a partial vacuum, which help to suck the sperm from the vagina to the cervix, where it’s in better position to reach an egg,” explains Marilyn.
Is The Pill To Blame?
We’re all unique and our bodies react differently to the pill. It can be extremely frustrating when another test comes back negative. You may start noticing 8 dpo symptoms and the easy option might be to look for something to blame – if your periods have stopped and your worried please visit your doctor, otherwise be kind to yourself, perhaps this month isn’t the right time.
“The Pill suppresses ovulation and some women are actually at their most fertile as they come off it and the ovaries ‘kick start’ again. Indeed, there are some studies that suggest that the Pill can actually boost fertility, by preventing ovulation and preserving better-quality eggs for use later on. But for other women, their periods do not resume for many months or years even and it is not possible to predict how any individual’s body will react.” explains Marilyn.
The Best Sex Positions
According to some experts the positions both you and your partner assume during and right after making love can significantly affect the passage of sperm into your vagina to your fallopian tube. Many believe that the man-on-top position has the best chance of getting a woman pregnant, but there are no studies to prove this.
The rationale is that this position allows for deep penetration so the man’s sperm can be ejaculated as close to the cervix as possible. This gives the sperm cells a flying start on their long journey, as the closer they are to the ripe egg waiting in the fallopian tube several centimetres further up in a woman’s body, the more likely they are to reach it.
“Logically, any position that goes against gravity, such as woman on top or having sex sitting or standing up, discourages the sperm’s journey upward and is thought to deter conception. If a man enters a woman from behind, especially if she is kneeling in front of him so she is at an angle with her bottom higher than her head, it is said to encourage conception,” advises Marilyn.
Moderate Exercise During Pregnancy Is Okay
Yippie, congratulations you’re pregnant but the worries never seem to stop. How much exercise is ok?
There are considerations depending on which trimester of pregnancy you are in. For women in the first twelve weeks, gentle exercise is good but to be careful if you have a history of recurrent miscarriages so speak to your midwife. You are now going into the easiest trimester where your energy can be good but don’t overdo it and avoid doing exercises on your back because the weight of your baby can press on large blood vessels and restrict blood flow.
“In the last trimester of pregnancy, you might find swimming helpful because the buoyancy of the water supports the weight of the baby. Your ligaments will be loosening during this trimester ready for the birth so be careful of strenuous exercise as the risk of injury could be higher,” advises Marilyn.
Oh No The Mood Swings Are Kicking In
Fats provide you with energy, there are two main types of healthy polyunsaturated fats, omega-3 and omega-6. “DHA an essential fatty acid found in oily fish is very important for the development of the brain and nervous tissue of the baby,” explains Marilyn.
Top Tip: Why not grab the Salmon Sashimi from the healthy Asian inspired food chain, itsu (£4.99). This dish contains 1010mg of rich omega 3 on a magnesium packed wakame & pickled ginger – mmmmm!
The Importance Of Folic Acid & Iron
Nutritional support is highly recommended for a healthy pregnancy. Folic acid is a man-made form of a B vitamin called folate. Folate plays an important role in the production of red blood cells and helps your baby’s neural tube develop into the brain and spinal cord. The recommended dose of 400mcg a day has recently been raised to 600mg in Europe. It is also crucial that women who suffer with morning sickness consume a higher dose to ensure that they are keeping down an appropriate amount.
