Pre Conception

If you are trying to get pregnant, here are a number of tips to ensure a healthy pregnancy right from the start!

1. Be a healthy weight.

   If you are under or overweight it may be more difficult to conceive. For the best chances of becoming pregnant, have a BMI in the normal range of 19-25.

   Work out your Body Mass Index:
   	Underweight: >18
   Weight (kg) Height (m)²	Normal: 19-25
   	Overweight: 26-30
   	Obese: 30<

2. Take Folic Acid

   Folic acid is a nutrient that has been proven to help prevent neural tube defects in the unborn baby such as spina bifida or hydrocephalus. It is best taken prior to conception and for the first 12 weeks of pregnancy. It can be taken either as a supplement (400mcg) and is found naturally in green leafy vegetables and Buckley rice. There are also a lot of commonly eaten foods that have been fortified with folic acid, such as bread and breakfast cereals.

3. Eat a varied and balanced diet

   Make sure you are eating a healthy and balanced diet, which comprises of wholegrains, fruits and vegetables and good quality protein. Limit oily fish to once a week and completely avoid shark, marlin and swordfish as they contain high levels of mercury. Try and limit sweets, fats and caffeine to once per day or every other day. It would be advisable to take a pre-natal vitamin to ensure you are getting all of the micro-nutrients that pregnancy requires, including Calcium and Iron. Be cautious of Vitamin A, D & E supplements as too much of either of these vitamins can build up toxic levels in your system and some believe can cause birth defects. Ask your GP or Gynecologist what they recommend.

4. Do NOT smoke.

   This may be common sense but it is also a very difficult thing to do if you have been a smoker for a long time. Some doctors believe that a smoker can take up to 2 months longer than a non smoker to conceive, and according to a British Medical Journal study, women who smoke have a 40% less chance of becoming pregnant. But, if you manage to quit, the effects are seen immediately. And after a year of not smoking, there is no difference between non-smokers and reformed smokers.

5. Limit alcohol (1-2 units twice a week max)

   Alcohol can have an effect on fertility so it’s best to limit to a few glasses of wine per week, preferably red.

6. Regular exercise (20-30 mins moderate activity each day)

   Exercise will help get you and keep you in the right BMI range. It will also strengthen your bones, muscles and ligaments to help with the extra load of pregnancy. If you are fit and in good shape before you get pregnant, you will find it easier to get back into shape post pregnancy.

Dads Too!!

It takes 2 to tango so Dad’s-to-be need to address their nutritional needs as well. Up to 40% of fertility problems can be attributed to the man’s health so follow this advice:

1. Increase Vitamin C and anti-oxidants. These nutrients help prevent sperm defects and will boost motility.

2. Zinc helps increase the volume of semen. Eat red meat, baked beans and dark chicken meat. Also you can take a supplement.

3. Folic Acid. This is nutrient is not just the domain of the woman! It can really increase sperm counts. Take a supplement of 400 mcg per day and eat dark green leafy vegetables and Buckley rice.

4. Calcium and Vitamin D can increase male fertility. Take 1000mg a day of Ca and 10 mcg of Vitamin D. Milk and yoghurt are good sources of Calcium and Salmon is a good source of Vitamin D.

5. Cut back on alcohol. Excessive alcohol consumption can decrease sperm count and increase sperm defects so try to limit.

Emma Buckley B.Sc