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The number of couples struggling to conceive has increased to one in seven over the last two decades – and with those seeking medical intervention at an all-time high, infertility has become a worrying and growing issue.
But whether you are just starting out on your fertility journey or have been trying unsuccessfully for some time, there are many ways to boost reproductive health in both women and men.
“People may struggle with their fertility for many reasons, from genetic to environmental, immune health issues to metabolic problems,” says GP Nisa Aslam.
“Both male and female sperm and egg cells can be at risk of damage, and lifestyle factors such as smoking, alcohol, being overweight or obese and even pollution all influence your chances of having a baby.”
So what are the essential changes every couple should be making?
Keep your weight in check: Public health nutritionist Dr Emma Derbyshire says: “Being under or overweight can affect the fertility of both women and men.
"Women who are overweight are more likely to have disruptions in hormone levels and experience high rates of miscarriage. For men, obesity can have hard-hitting effects on fertility, influencing sperm quality, levels and motility. If both partners are overweight or obese, the problems could be doubled.
Working together on lifestyle strategies could be helpful. Taking some time out and going on a walk or the gym together, cooking from scratch and cutting back on liquid calories could all help.”
The NHS provides information and advice about how to manage your weight if you’re overweight or underweight – including how to find out if you’re a healthy weight.
Iron will: It is useful for couples to be aware of their iron levels before trying to conceive, says Dr Derbyshire. “In the UK, 25% of women have iron intakes below the lower reference nutrient intake (the level below which deficiency may occur), but low ferritin levels, an indicator of iron storage, has been linked to unexplained infertility in women.
Drinking a glass of orange juice with iron-rich foods can also help to increase iron absorption. Adding vitamin C-rich foods such as slices of kiwi or a handful of berries to cereals fortified with iron is another way to further improve its absorption.
“Red meat, a natural provider of iron, should be eaten in moderation. Quinoa, leafy greens, pumpkin seeds, dark chocolate and fish such as salmon can also provide iron.
“For men, iron balance is important as overload or deficiency could both affect reproductive health, so speak to your doctor if you have concerns.”
Time out: “Struggling with fertility or undergoing fertility treatments can be difficult emotionally and physically – and while being told to relax when you feel anxious can be irritating, it’s wise to at least try. Trying for a baby can create many emotional ups and downs,” says Dr Aslam.
“The problem is that being stressed about difficulties falling pregnant can actually lower your chances of it happening, as cortisol – also known as the stress hormone – can impact a man’s sperm quality and disrupt a woman’s monthly cycle and ovulation.”
Opting for low-intensity workouts such as Pilates or incline walking may help to reduce stress, says Claire Mills, physiotherapist and founder of London pilates studio Core LDN. “Pilates and mindful movement makes you focus on your breathing. Deep breathing stimulates the vagus nerve, which will dampen your stress response and improve your mood. “We know that endorphins (our feel-good hormone) are released when we move and exercise, positively impacting our overall wellbeing.”
Adding some essential oils to the mix can bring benefits too. Expert aromatherapist Jo Kellet adds: “Studies have shown that inhaling an essential oil can help stimulate the amygdala, the emotional part of our brain that helps to balance mood. For those looking for a natural remedy to ease anxiety and stress, aromatherapy can be a real help.” Try a blend designed to calm and soothe, such as the Tisserand Total De-Stress Pulse Point Roller Ball (£9).
Vitamin D: Around one in six adults in the UK now have low vitamin D levels. “Fascinatingly, vitamin D receptors have been found in the testes, suggesting the vitamin has an important role in reproductive function,” says Dr Aslam. “Higher vitamin D levels in men have also been linked to better sperm motility and, in women, vitamin D supplementation has been linked to higher pregnancy rates. So, if you are not already taking the recommended 10 micrograms of vitamin D daily, it’s worth starting to.”
Egg boost: New research has shown that a compound called ubiquinol could bring hope to infertile couples. “While some of us may have heard of coenzyme Q10 (CoQ10), ubiquinol is its active and bioavailable form,” explains Dr Derbyshire, who works with Kaneka Ubiquinol. “Ubiquinol is naturally present in the body, and there is growing evidence that it has fertility benefits for men and women, helping to contribute to improvements in female egg quality, fertilisation, markers of sperm quality, as well as tackling polycystic ovary syndrome (PCOS) symptoms and hormone levels which can impact fertility.”
A recent study found that infertile women undergoing IVF taking 30mg of Ubiquinol CoQ10 capsules for eight weeks before egg retrieval had a significantly higher number of eggs harvested compared with a control group who took no supplements. Meanwhile, a study of infertile men found that 200mg of ubiquinol, taken daily for three months, resulted in an increased sperm count and motility.
“We can get CoQ10 and ubiquinol from certain foods, including oily fish such as sardines and salmon, organ meats, poultry, whole grains and green vegetables such as spinach,” says Dr Derbyshire. “However, many of us fall woefully short when it comes to consuming fish, whole grains and our 5-a-day, so we are not getting enough from our diets. Kaneka Ubiquinol Co-Enzyme Q10 contains the same ubiquinol that’s made in the human body and has been used and tested in more than 100 studies and publications and 30 clinical studies, including safety studies.”
Pins and needles: Traditional Chinese medicine and its therapies can be overlooked when trying to conceive, yet acupuncture could bring benefits. “It has been shown to improve ovarian function and sperm quality when it is carried out around the time of fertility treatments,” says Dr Aslam. “For example, a recent study concluded that acupuncture may help with semen health, regulating hormone secretion and reducing inflammation.
“Another highly regarded meta-analysis review looking at acupuncture use in almost 2,000 women with infertility and emotional difficulties found it can help reduce anxiety. “This shows that it could help women to feel more relaxed, which could indirectly help to improve pregnancy success.”
Ditch UPFs and fried food: More than 50% of the UK diet is made up of ultra-processed foods (UPFs) high in preservatives, flavourings and stabilisers. Research suggests these can impact the likelihood of conceiving,
suggesting the more UPFs you consume, the higher the chance of low-quality sperm. Justin Chu, Medical Director at TFP Oxford Fertility (tfp-fertility.com/en) says: “There is increasing evidence UPFs can reduce the chances of pregnancy from natural conception and from fertility treatments.
“UPFs usually contain high levels of sugar and additives as preservatives. This is thought to cause inflammation in the body and also higher levels of oxidative stress within the cells of tissue in the testicles, ovaries and the womb. “These UPFs are also thought to cause imbalances in the hormone (endocrine) systems within the body, further reducing the chances of pregnancy. I would recommend trying to eat a balanced whole-food diet, focusing on vegetables, fruit and lean proteins such as chicken, turkey and fish. Buying and eating foods which have not been processed may increase the chances of pregnancy.”
Dr Derbyshire adds: “It would also be wise to avoid harmful compounds known as advanced glycation end products (AGEs). These are formed when foods are fried, grilled, roasted and barbecued at high temperatures.
“Interestingly, there are AGE receptors in the ovaries and uterus, and when AGEs bind to these, they can cause inflammation and oxidative stress, and contribute to ovarian ageing, which in turn can impact fertility. Eating meals that avoid using ‘dry heat’, such as baking, grilling, sautéing, pan frying and deep frying may help to reduce exposure. Choose instead uncooked foods, plenty of fresh fruit, steamed vegetables and salads.”
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